5 Best Collagen Supplements, Powders & Peptides, Dietitian Approved, 2023 - Organic Authority

Nov 05, 2024

Here are the 5 best collagen supplements, powders, peptides and pills for a feeling of healthy hair, skin, and nails, according to a dietitian. Learn which supplements to use to address visible signs of aging and a feeling of support for joint and gut health too, plus a bonus supporting pick!

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Collagen supplements have flooded shelves of grocery and health-food stores—and if you’ve been confused by which to try and trust, you’re not alone. Even if you have Supergirl vision that can see through clever marketing and convincing promises, the sheer amount of collagen products out there can muddy your normally astute and discriminating decision-making. We did the due diligence to provide you peace of mind and separate the truly good from the copycats.

Full disclosure, we’re partial to marine collagen because of its potential to be more bioavailable and effective than bovine collagen (if you want to know more, read the guide written by a registered dietitian). If you’re a vegan, we’ve got you covered with our favorite alternatives to collagen, a plant based recommendation below, and our collagen guide for vegans and vegetarians shows you how to support collagen production on a plant-based diet.

As always when making changes to your routine, consult your primary healthcare provider or physician. These recommendations do not replace expert advice by a qualified healthcare professional or a nutritious diet.

Have you tried supplementing with collagen? Leave us a comment about your experience!

Here’s our vetting process. In order to recommend the best collagen supplements, we put some of the most popular brands to the test. Here’s how we chose the best supplements for you.

Collagen is the most abundant protein in the body, essential to our skin, bones, tendons, blood vessels, and connective tissues. Our collagen levels play a role in skin health, elasticity, joint health, the cardiovascular system, and other critical bodily systems.

There are many different types of collagen. However, types I, II, and III are the most prominent in our bodies. Some are found in our skin, others in our cartilage, and some in our muscles and organs. Most collagen supplements rely on type I and type III. Hydrolyzed collagen (sometimes called collagen peptides) is collagen that has been broken down into more easily dissolvable amino acids. For that reason, it’s commonly found in dietary collagen supplements. You can read more about which collagen types are best for you here.

“I recommend collagen peptide supplements. The collagen in these supplements is broken down into its most digestible form.”

Collagen supplements most commonly come in powdered form and can be mixed into drinks such as coffee (read, here’s why you want collagen in your coffee) and smoothies (don’t miss our recipe for Chocolate Shake with Spinach & Collagen). You can also help your body activate collagen production through a well-balanced diet. If you’re a vegan or a vegetarian, animal or marine sourced collagen may not be an option, but there are other options—Our collagen guide for vegans and vegetarians shows you how to support collagen production on a plant-based diet. You can also learn how to support the body’s collagen synthesis process by eating these foods.

It’s important to note that collagen protein powder isn’t the same as a traditional protein powder and doesn’t replace protein in the diet. Check with your primary care physician when starting a new supplement or making changes to your lifestyle.

The Food and Drug Administration (FDA) considers collagen a dietary supplement—and the FDA does not regulate the safety and effectiveness of nutritional supplements. In other words, it’s up to us as the customers to ensure supplement companies have good manufacturing practices and are testing the safety of their products.

The rules for marketing dietary supplements are relatively strict. Companies can make general claims about collagen’s health benefits concerning their products. Still, they must also print the disclaimer: “This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.”1

“Collagen is not effectively absorbed through the skin when applied topically because it is large in molecule size, making it difficult to penetrate the dermis.”

The FDA keeps tabs on supplements and how they’re marketed, taking legal action against those who make false claims or whose products are unsafe. When choosing any supplement, it’s crucial that the FDA hasn’t reprimanded the manufacturer for any of these violations.

Before adding any supplement to your diet, it’s essential to talk to your primary doctor or qualified health practitioner. In the meantime, here’s what the current research has to say about the health benefits of collagen.

Visibly reducing the appearance of wrinkles and aging in the skin is a common reason for taking collagen supplements. A 2021 review of several clinical studies published in the International Journal of Dermatology concluded that taking hydrolyzed collagen for 90 days can be effective in visibly improving the appearance of wrinkles, skin elasticity, and skin hydration.2 A small study published in the Journal of Cosmetic Dermatology also showed that collagen peptides could improve the appearance of brittle nails.3

“Collagen production starts to gradually drop off around age 20, but it doesn’t usually become noticeable to us until we’re in our 30s,” says Frances Largeman-Roth, RDN and Nutrition Expert.4

Marine collagen peptides, in particular, may be beneficial for beauty purposes. A study published in Molecules stated that marine collagen visibly improved the appearance of wrinkles in the skin, while another study published in Nutrients showed that marine collagen improved the appearance of hydration, elasticity, and wrinkling in the skin.5,6

Many people take collagen to address feelings of joint pain, especially pain associated with arthritis. A systematic review published in 2021 in Amino Acids found that 5-15 grams of collagen peptide supplementation per day improved joint pain and functionality in athletes, with the best results observed in elderly participants.7

A 2019 study focused on osteoarthritis symptoms specifically found that collagen was an effective treatment. The U.S. National Library of Medicine furthered those findings in their publication that shows collagen supplementation can improve feelings of joint discomfort associated with osteoarthritis.8

While results are promising, it’s important to note that more research is needed to understand the mechanisms by which collagen supports joint health.

Some people take collagen peptides for a leaky gut, but research proving its efficacy is extremely limited. However, a 2022 study performed on women found that the daily use of 20 grams of collagen peptide supplementation may reduce bloating and improve mild digestive symptoms.9

While the past decade’s beauty trends have been focused on retaining a youthful appearance, sometimes at high monetary and physical costs, the new take on beauty is well-aging—we at OA like to call it “pro-aging.”

Pro-aging means supporting your system to deliver optimal results in how you look and feel. It’s less about reversing signs of aging and more about embracing options that support a healthy body and skin. When you feel healthy, you look healthy, too.

Organic Authority’s top five vetted choices for collagen powders and capsules from marine, bovine, and a vegan alternative.

Once you try this collagen, you’ll wonder where it’s been all your life. Sustainably harvested from non-GMO tilapia raised in European freshwater fish farms and tested to ensure it’s heavy metal-free, Crushed Tonic collagen supplements are low in calories and have no sugar, fat, or carbs. It lends a feeling of supported digestion, energy, skin and hair health, and overall wellness. It contains 10g of pure marine collagen per serving and 10g of protein per serving. Flavor options include pure marine (unflavored), coffee, matcha with added biotin and probiotics, and original with added biotin and probiotics (sold out!) flavor.

Sale Alert! Save 30% on Crushed Tonic’s marine collagen.

This “beauty cocktail” collagen drink formulated by Dr. Nigma combines powerful ingredients to support optimal skin health and whole-body wellness.

This tasty drink mix contains potassium, sodium, chloride, magnesium, phosphorus, and manganese to help keep your skin moist and balance your blood’s pH.

The sustainably-sourced Naticol® fish collagen peptide may help support skin elasticity, healthy hair, strong nail, bone health, and joint health. It may even support gut health and immune function as a result.

Organic lucuma is rich in antioxidants, which are beneficial to immunity, and probiotics help the balance of bacteria in the gut, which is also helpful to immunity.10

It also contains hyaluronic acid too, a skin and joint loving ingredient. Contains five grams of collagen per serving.

Question: What’s aloe vera doing in your collagen supplement? Answer: Providing polysaccharides, which help support optimal collagen production in the body.11 This thoughtful blend features ingredients that offer the collagen support benefits you’re looking for. Organic Pea Protein is high in lysine, an amino acid that plays an important role in creating collagen. Vitamin C from acerola cherry extract is an essential precursor to collagen production.12 And Vitamin E sourced from sunflowers can help visibly diminish the appearance of aging in the skin.13 This mix is an easy way to keep your skin looking its best. It’s vegan-friendly, non-GMO, gluten-free, soy-free, and dairy-free. Choose from delicious vanilla, tasty chocolate or unflavored.

Protecting the skin barrier is an effective way to keep skin looking firm and youthful. The PhytoCeramides in these hydrolyzed bovine collagen peptides blend provide nutrients that the skin’s barrier needs, which may improve moisture and plumpness in the skin. Aloe vera and hyaluronic acid are hydrating, to help your skin look calm and bright—even when you feel the opposite inside. Antioxidant-rich astaxanthin from microalgae helps to reduce the appearance of age spots and fine lines.14 Contains 250mg of collagen peptides per serving.

“I personally use a collagen supplement from pasture-raised bovine. I found that adding it to my coffee in powder form was easier and also provided the best results,” says Heather Hanks, Nutritionist at usarx.com. Heather holds a Master of Science degree in Complementary and Alternative Medicine (CAM) and specializes in holistic nutrition, gut health, and chronic disease management.

Enhance the appearance of skin, hair, and nails from within by improving the feel of hydration and elasticity. This collagen powder supplement includes Red and Black Currant extracts to reduce visible signs of skin aging and support skin health.15 Ceramides from Japanese peach help to maintain a sense of water balance in the skin.16 And Nicotinamide Riboside supports a sense of cellular rejuvenation and offers a feeling of protection.17 Contains 13g of bovine collagen per serving.

Vitamin C is a critical building block for collagen maintenance, because it prevents enzymes that are key to collagen biosynthesis from being inactivated (lysyl and prolyl hyroxylase).30

Despite it not being a real “collagen” powder, Vitamin C is a great supplement to support the health of your skin, hair, and nail strength.31 This one, formulated by Dr. Nigma Talib, is a favorite because it includes PureWay-C, a form of Vitamin C that has been clinically proven to be more absorbable by the body.

Delivered using liposomal technology, Super Vitamin C Cocktail may support healthy immune function and provide defense against oxidative stress. Plus, it tastes great with no added sugar—the VitaBerry® Superfruit Blend is made with yummy berries (antioxidants galore!). Rounding it out are zinc and phosphatidylcholine, a naturally occurring essential lipid, which both play a role in supporting immune function.

Still undecided on which collagen supplements are right for you and your lifestyle? Check out our answers to your questions about collagen supplements below.

As more and more research emerges, we’re learning that compared to other types of collagen, marine collagen peptide powders are more bioavailable and friendlier to the environment. Marine collagen is exactly what it sounds like: collagen that comes from pure marine sources. The collagen mostly comes from the skin and scales of various fish and other sea life, like seaweed and sponges. Don’t get grossed out—it doesn’t smell fishy at all, we promise.

Technically, no. Bovine, porcine, and marine collagen are animal-derived. However, vegan “collagen” supplements contain plant ingredients that provide a sense of support to the body’s own collagen production.

Undenatured collagen refers to collagen in its biologically active form. This form of collagen hasn’t undergone any structural deformation, whereas denatured (or hydrolyzed) collagen has been broken down into smaller peptide molecules, or what’s known as hydrolyzed collagen peptides (which may make it more bioavailable or absorbable by the body).

The growing body of research is promising for the short and long-term use of marine collagen, collagen peptides, and hydrolyzed collagen peptides when it comes to skin aging, joint health, hair, skin, and nail health, wrinkle appearance, wound healing, and more.19

The collagen supplements we recommend are animal-derived from bovine or marine sources. The proteins from these sources are first turned into gelatin and then broken down into a powder. Once in powder form, they’re tested for heavy metals. For example, the marine collagen supplement from Crushed Tonic undergoes sterilization, pasteurization, filtration, UF, and demineralization. We also recommend a vegan option that is not animal-derived but undergoes the same safety measures.

Collagen supplements are well-tolerated, for the most part. According to Consumer Labs, mild side effects of taking collagen may include gastrointestinal symptoms, headache, dizziness, and rash.20 If you are allergic to a specific collagen source (fish, for instance), avoid that type of collagen.

All collagens come with their own benefits. However, marine collagen has some advantages over animal collagen, such as greater absorption from lower molecular weight, negligible levels of contaminants, and lower inflammatory effects.21

“Fish collagen [is] free of slaughterhouse diseases, more sustainably sourced, and frankly better tasting.” –Sally Kim, Founder of Crushed Tonic

While results can vary, a study published in Nutrients showed an improvement in the appearance of skin hydration, elasticity, and smoothness after just 12 weeks of collagen supplementation.22 Regarding joint health, research published in the Nutrition Journal showed a significant reduction in the feelings associated with joint pain after six months of use.23 Lastly, research published in the Journal of Cosmetic Dermatology found an improvement in the appearance of nails after 24 weeks of supplementation with collagen peptides.24

Hydrolyzed collagen can be mixed in your favorite tea, coffee, soup, or smoothie. For best results, follow the product recommendations of your chosen collagen supplement unless otherwise directed by your doctor.

While collagen supplements can benefit the skin’s appearance, there is no reliable evidence that topical collagen offers the same advantages. “Collagen is not effectively absorbed through the skin when applied topically because it is large in molecule size, making it difficult to penetrate the dermis,” said Kristin Gillespie, MS, RD, LD, CNSC.

When selecting the “best” collagen, choose the collagen type based on your health goals. Also, select brands that source ingredients sustainably and implement third-party lab testing to ensure their collagen supplements are devoid of contaminants. See our product recommendations for more.

Research has shown a promising connection between joint health and collagen supplementation. However, further research is needed to understand the extent of its effectiveness.

Hair is comprised mainly of the protein keratin, and the amino acids the body uses to build keratin are found in collagen.25 Basically, collagen powder may be good for hair health, but there is no strong evidence of a direct link between the two.

A study published in Nutrients showed an improvement in the feeling of skin hydration and elasticity after 12 weeks of collagen supplementation, and that goes for the scalp, too.26

A 2021 review of several clinical studies published in the International Journal of Dermatology concluded that consumption of hydrolyzed collagen for 90 days can be effective in visibly improving the appearance of wrinkles, and may improve skin elasticity, and skin hydration.27

While there is still room for additional research regarding collagen’s effects on arthritis, current studies show a promising connection between regular collagen supplementation and reduced arthritis symptoms.28

Although current evidence published in Rheumatology and Therapy shows potential for the use of collagen hydrolysate and undenatured collagen as an option for patients with osteoarthritis, there is still a need for more research in terms of laboratory and clinical studies before any definitive conclusion can be made.29

Collagen doesn’t cause joint pain. Inflammation caused by arthritis can damage our cartilage, causing pain and discomfort. People take collagen supplements to try to decrease this inflammation and improve arthritis symptoms.

P.S. Did you know? Organic Authority has its own nutrition and wellness shop to meet your needs and help you take control of your health. Shop supplements for energy, sleep, inner beauty for skin support, clean protein, pantry items and more.Shop The Organic Authority Shop now.

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Always consult a medical professional or your primary healthcare provider before using supplements to address a health condition. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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Chelsea Rae Bourgeois is a Registered Dietitian Nutritionist and freelance writer living on the Mississippi Gulf Coast. She has... More about Chelsea Rae Bourgeois, Registered Dietitian Nutritionist