How to Choose a Good Collagen Supplement

Collagen supplements are marketed as a solution to reduce signs of aging and to boost hair, skin, nail, and joint health. While some research supports these claims, the evidence is still limited and often comes from studies funded by the supplement industry.

Consuming between 2.5 grams to 10 grams of collagen per day is considered safe, according to multiple studies. However, given the vast array of collagen products, it can be challenging to determine which ones are effective.

Collagen is an important protein naturally found in connective tissues, bones, muscles, and cartilage. Factors such as aging, diet, smoking, lack of sleep, and sun exposure can reduce collagen production, causing the skin to wrinkle.

Teo Soleymani, MD, FAAD, FACMS, a double-board certified dermatologic surgeon and assistant clinical professor at David Geffen School of Medicine at UCLA, told Verywell that collagen supplements have a “net benefit in improving skin, hair, and nail health.”

“I don’t think massive quantities are needed because most of us end up eating a relatively balanced diet,” said Soleymani, who helped develop a sun protection product made with collagen peptides.

What to Look for in a Collagen Supplement

There are almost 30 types of collagen, but types I-V are the most common. Supplement labels sometimes highlight types I and III for skin and muscle health or type II for joint health.

Ginger Hultin, MS, RDN, an integrative registered dietitian nutritionist who hosts “The Good Clean Nutrition Podcast,” told Verywell in an email it’s best to look for a supplement that contains multiple types of collagen.

Collagen supplements mainly come from animal sources, such as chicken, porcine (pig), bovine (cow), and marine (seafood) sources. Food allergies or dietary restrictions related to kosher, halal, vegan, or vegetarian dietary patterns might dictate which supplement is best for you.

Reports have raised concerns about deforestation and violence against Indigenous people related to bovine collagen production. Alternative options, such as plant-based and vegan collagen products, are available. However, these products don’t contain actual collagen but rather precursors like vitamin C that help the body produce its own collagen, Hultin explained.

“Be a label sleuth to determine exactly what’s in your collagen—is it true collagen, is it collagen precursors, and are they adding anything in the supplement?” Hultin said.

Some supplements are marketed as “hydrolyzed collagen” or “collagen peptides,” which are smaller fragments of collagen protein. According to Soleymani, hydrolyzed collagen is often more expensive, but it may be easier for the body to absorb. For people who experience gas or bloating from collagen supplements, hydrolyzed collagen might be a beneficial alternative.

How Can You Verify the Ingredients in a Collagen Supplement?

Many people take collagen supplements without experiencing any negative side effects. However, there are concerns about the presence of heavy metals in some collagen supplements.

Unlike drugs, dietary supplements are not pre-approved by the Food and Drug Administration (FDA) for safety or efficacy before they enter the market.

To make sure the supplements actually contain what’s listed on the label, you can look for products with third-party verification from organizations like USP, ConsumerLabs, or NSF.

However, most collagen supplements lack third-party verification and transparency about ingredients found in the products, Rajani Katta MD, a board-certified dermatologist and a clinical faculty member at the Baylor College of Medicine

“If you’re getting your collagen from seafood sources, how do you know that that seafood is not high in heavy metals like mercury? That lack of transparency is major,” Katta told Verywell.

Which Form of Collagen Should You Try?

Collagen supplements come in various forms, including powders, gummies, liquids, and capsules. However, it’s unclear which form is the most effective or how much dosage is needed to see benefits.

“In terms of skin health and joint health, there really isn’t a known amount that you should consume,” Soleymani said. “I don’t think realistically your body can absorb much beyond 20 to 30 grams at a time.”

To get the most out of a collagen supplement, look for products that contain additional skin-supporting ingredients such as elastin, hyaluronic acid, and vitamin C.

“When picking a supplement, you want to look for good manufacturing practices with those labels,” Soleymani said. “And then you want to look for one that has a multi-targeted approach, so other ingredients in there that will really optimize skin health, not just collagen.”