Everything You Need To Know About Collagen Supplements And The Best Ones To Shop Now (2023)

FAQs

How do I know which collagen supplement is best? ›

Look for collagen that comes from grass-fed, pasture-raised animals or wild-caught fish. The collagen should not have any additional fillers or additives. Overall, when choosing a collagen supplement opt for a brand that is transparent about their processes and sourcing.

Type I or type 1 collagen is the strongest type of collagen. If you're looking for a collagen for supporting skin health, type 1 is a top choice since it's literally a building block of the skin.

Collagen supplements may lead to mild side effects such as bloating, heartburn, and feelings of fullness. If you have food allergies, make sure to purchase supplements that don't contain your allergens.

1. Vital Proteins Original Collagen Peptide. Vital Proteins is the leader in the collagen powder market, and rightfully so with such a diverse product line. But their OG—Original Collagen Peptides—is their bestseller for a reason: one scoop gives you 18 grams collagen as well as hyaluronic acid and vitamin C.

Type I collagen is usually considered best for the skin. It is the most abundant type of collagen in the body. It maintains healthy bones, skin, hair and nails.

Over 90% of the collagen in the human body is type I collagen. However, as of 2011, 28 types of human collagen have been identified, described, and divided into several groups according to the structure they form. All of the types contain at least one triple helix.

Vital Proteins® Original Collagen Peptides

Jen Says: "My go-to collagen routine is adding Vital Proteins® Collagen Peptides ($27; shop now) in my morning cup of coffee or smoothie – so easy to use."

Studies have shown that daily collagen supplements can help make your bones denser, slowing the aging process that makes them brittle and helping your body to produce new bone. Oral collagen supplements have been shown to improve skin hydration and elasticity for older people. They might also help to lessen wrinkles.

Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people won't experience adverse side effects.

When you stop taking collagen supplements, there won't be any side effects (thankfully). But, the most important thing to note is that any health benefits you may have experienced while taking the supplement will eventually fade away. The reason being, your body naturally synthesizes collagen.

What is the best strength of collagen to take? ›

It is well known that anything below 1g (1000mg) of collagen, in a daily dose, just may not be that effective or indeed it will take much longer to see results when using it. While the highest strengths tend to be around 10g (10,000mg) to 15g (15,000mg) per daily dose and results tend to appear much quicker.

The recommended supplement intake of hydrolyzed collagen is 10g a day. The recommended intake of undenatured type II collagen is 40mg a day.

Human studies are lacking but some randomized controlled trials have found that collagen supplements improve skin elasticity. [3,4] Other trials have found that the supplements can improve joint mobility and decrease joint pain such as with osteoarthritis or in athletes.

Type 1 collagen “is the most abundant in our bodies and works to make up our bones, tendons, and ligaments,” Cole says. Type 2 collagen “is important for joint health as it makes up cartilage and helps give it elasticity and strength for optimal joint movement.”

Studies have shown that supplementing with collagen peptides — broken down collagen that's easier for your body to absorb — may be beneficial for older people and promote skin and bone health during aging.

A further 2021 meta-analysis of randomised controlled trials concluded that ingestion of hydrolyzed collagen for 3 months is effective at reducing skin ageing, as it reduces wrinkles and improves skin elasticity and hydration (4).

Current research reveals that collagen use could result in a reduction of wrinkles, rejuvenation of skin, and reversal of skin aging [16], which may improve skin hydration and elasticity [17].

Cartilage is primarily made up of type II collagen, a tough variety made from animal cartilage which gives cartilage the strength to support joints. Therefore, type II collagen is the type recommended to help with joint issues.

Fish (marine) collagen has superior bioavailability.

Fish collagen is absorbed up to 1.5 times more efficiently into the body which means it has superior bioavailability over bovine or porcine types. This is due to its smaller particle size compared to other types of collagen.

The best collagen for joints is type 2 collagen. Although collagen type 2 is found in lesser amounts in the human body than type 1 collagen, it's the type of collagen that primarily helps to build connective tissues and cartilage.

What collagen does the Kardashians take? ›

Kourtney says she typically starts her day with a cup of Collagen Vibes, a Poosh x Vital Proteins collaboration. "I do it on an empty stomach for maximum benefits and kick-start my protein intake for the day (it has nine grams of protein in it).

Generally, collagen protein can be safely added to hot coffee, as brewing temperatures are usually below the point at which collagen proteins break down. It can also be added to buttered or bulletproof coffee, though it may not provide additional benefits.

WATCH: Halle Berry reveals her body-toning secrets

After Halle dazzled on the red carpet of the Opening of the Academy Museum gala in Los Angeles last year, her makeup artist Jorge Monroy shared a photo of her wearing KNESKO Skin's 'Nanogold Repair Collagen Face Mask' to prep her skin before the fête.

Yes, you can take collagen and vitamin D together. Vitamin D helps your body absorb calcium, which is essential for bone health. Collagen also supports bone health by strengthening the connective tissues around your joints.

After daily collagen supplementation for a few weeks, you will typically start to notice a few things: hair growth, skin hydration and skin moisture, improvement in joint health and skin health, lessening of fine lines, and other possible anti-aging improvements.

Collagen peptides have been safely used in doses up to 10 grams daily for up to 5 months. Side effects are rare.

Taking a collagen supplement will not cause you to gain weight. In fact, it can help support you on your weight loss journey along with proper diet and exercise. Collagen is beneficial to your bones, muscles, hair, skin, and nails. It also helps to improve your heart health.

Many of the studies available suggest that you'd be able to noticeably see improvements in skin elasticity, hydration, and density anywhere between 6 and 12 weeks of regular collagen supplementation.

Collagen as You Get Older

You can't measure exactly how much you have, but when it drops you may have symptoms such as joint pain or stiff tendons or ligaments. Your muscles may weaken. You could also have papery skin. Taking collagen supplements may help ease these symptoms.

It balances blood pressure

Some research suggests that glycine, one of the primary amino acids in collagen can promote heart health by reducing blood pressure and protect against arterial damage. Collagen may also boost levels of nitric oxide, a compound that enhances blood flow and lowers blood pressure.

What I noticed after taking collagen? ›

My skin feels stronger and I see less notable wrinkle lines on my forehead and under my eyes. The joints in my knees feel stronger and I feel much better in my overall health." “Wholy Dose [collagen peptides supplements] brightened my complexion, made my skin texture even, and shrunk the appearance of my pores.

Studies recommend that adults consume between 2.5 to 15 grams of collagen per day to enjoy its health benefits. You can consume collagen powder by mixing it into smoothies, shakes, baked goods, or even your coffee or tea.

Are collagen supplements a good option for tightening loose skin? A: Collagen supplements aren't the best option if you want to improve the appearance of your skin. That's mainly because there's no evidence-based science to prove they work ― or that they're safe.

The short answer is - you can start taking collagen supplements as early as you like. Whether you are starting to notice subtle, early signs of aging or want to counter more visible signs of aging, people of all ages can benefit from taking additional collagen.

Once seniors reach the age of 65-70, collagen production starts to decline at about 30% per year. But, it's never too late for collagen!

It Can Help to Protect Against Bone Loss

Bones are mostly made of collagen, so when our body ages and loses collagen, bone mass and bone strength suffer. Adding in a collagen supplement, along with other bone strengthening exercises and supplements, can help to prevent bone breakage.

There are no official guidelines as to how much collagen should be taken per day. Generally, for improved skin and hair health, 2.5-10 grams of collagen peptides can be taken orally for 8-12 weeks daily. For arthritis, 10 grams of collagen peptides can be taken daily in 1-2 divided doses for about 5 months.

"Because our body breaks down collagen into amino acids and then assembles them into proteins, taking supplemental collagen probably isn't any better than eating the foods rich in collagen," says Brissette.

Patients with a history of having calcium oxalate kidney stones shouldn't take too many collagen peptide supplements. It's best to slow down and start with about 5 to 6 grams per day, though it's still best to consult their doctors. Collagen peptides contain an amino acid called hydroxyproline.

In other words, the collagen peptides specifically trigger collagen production in joint tissues. So, unless you are consuming Type II undenatured or Matrix collagen specifically for joints, then the type(s) of collagen you ingest won't matter.

Which types of collagen do I need? ›

Type I collagen is used for strong hair, skin, nails and bones. Type III is used for the same! While Type II Collagen is less prevalent within our bodies, it still offers great benefit to the aging body by promoting joint and cartilage health!

Many of the studies available suggest that you'd be able to noticeably see improvements in skin elasticity, hydration, and density anywhere between 6 and 12 weeks of regular collagen supplementation.

Bovine collagen is easily absorbed by the body, as it's the closest form of collagen to that found in humans.

Type 1 collagen “is the most abundant in our bodies and works to make up our bones, tendons, and ligaments,” Cole says. Type 2 collagen “is important for joint health as it makes up cartilage and helps give it elasticity and strength for optimal joint movement.”

Studies have shown that daily collagen supplements can help make your bones denser, slowing the aging process that makes them brittle and helping your body to produce new bone. Oral collagen supplements have been shown to improve skin hydration and elasticity for older people. They might also help to lessen wrinkles.

Research has also shown that supplementing with collagen may improve skin health in older adults. A review of 11 studies found that taking 2.5–10 grams of collagen per day orally for up to 6 months improved hydration, elasticity, and collagen content of the skin ( 6 ).

Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people won't experience adverse side effects.

Our bodies need all three types of collagen. So, if you are thinking to add different types of collagen supplements to your daily routine, you can definitely go for it. But we strongly suggest you to not to exceed the recommended dosage mentioned on the packaging labels of these supplements.

The Verdict. Both bovine and marine collagen provide the same benefits. Both are great for skin, hair, gut, and bone health. However, bovine is slightly cheaper and might be the better choice for those with intestinal problems.