We asked experts if collagen supplements actually work — here’s the lowdown

Move over personalized supplements and multivitamins, ditch the protein powder, and wave bye-bye to your skincare routine. It’s time to run for the collagen.

If you’ve spent time on social media in recent years, you’ve probably noticed more people pushing collagen products – like Jennifer Aniston’s favorite Vital Proteins Collagen Peptides, Amazon’s ELEMIS Pro-Collagen Cleansing Balm, or ultimate luxury wellness brand, Thorne’s Collagen Plus.

So what is this new skincare spectacle? A crazy fad or science-backed cure for sagging or stretching skin? Collagen is the most abundant structural protein in animals, providing skin with structure and strengthening bones, according to Healthline. Humans produce collagen naturally, but as we age, collagen begins breaking down and it becomes more difficult to make more.

While there are plenty of collagen-rich foods to add to your diet, including bone broth and pork skin, some may decide to integrate collagen supplements and powders into their routine for a quicker method of replenishing the lost protein. Most collagen supplements are hydrolyzed, meaning the collagen has been broken down so it absorbs more easily.

A comprehensive review of 26 studies by the National Library of Medicine found that most women who took one to 12 grams of collagen per day for four to 12 weeks experienced improved skin elasticity and hydration. Other studies cited by Healthline indicate that collagen could also help prevent bone loss, improve gut health, and strengthen hair and nails.

Before adding any new supplements to your routine, it’s always recommended that you consult with your healthcare professional.

With this array of potential benefits, The Post decided to reach out to Regan La Testa, an IPEC-certified Nutritional Coach, Personal Trainer, and Hormone Specialist, who also happens to have firsthand experience with a variety of collagen brands.

Expert Picks

Best Overall: Hum Collagen Love

Form: Capsules

Flavor: Unflavored

How to take it: Take three capsules at any time with food.

La Testa has recommended this collagen supplement based on the combination of ingredients.

“It contains Vitamin C and Hyaluronic Acid, which combined with collagen are believed to be a great way to support skin health and anti-aging with hydration and minimizing the appearance of wrinkles,” she shared. Another great draw is the lack of fillers — “It is free of artificial sweeteners, colors, flavors, and preservatives, which is a plus! It has also been 3rd party tested!  All in all, I think this is a decent product and appears to be transparent. It may be a bit costly.” Hum Nutrition hits each requirement when it comes to collagen, but beware that you’ll need to take three capsules per serving for the full benefits (may not be ideal for those who are pill-averse).

Customers are saying: “I bought this product for my face and I have noticed my skin looks healthier. It is expensive, but it is well worth it because I have no more knee pain.”

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Best Powder: Vital Proteins Collagen Peptides 

Form: Powder

Flavor: Unflavored

How to take it: Mix three tablespoons of hot or cold liquid.

This popular celeb-approved brand hits all the marks for La Testa. “I have personally tried Vital Proteins Collagen Peptides powder. It is flavorless can be mixed in any liquid, and has Vitamin C and Hyaluronic Acid,” she pointed out.

While La Testa preferred the original Vital Proteins formula, the new advanced edition does offer a plentiful scoop of collagen — 20 grams per serving to be exact, and it is sourced from grass-fed, pasture-raised bovine, making it a wonderful paleo-friendly option. The one downside to this brand is that you’re going to have to carefully measure it out yourself. The new packaging does not contain a scoop.

Customers are saying: “My skin genuinely feels smoother, especially my hands (less wrinkles) But most noticeable is my nails that have always peeled and broken are strong and much harder, not brittle. I have one scoop whisked into warm milk and poured over my espresso every morning.”

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Best for Gut Health: Ancient Nutrition Collagen Protein

Form: Powder

Flavor: Unflavored, Cucumber Lime, Strawberry Lemonade, Vanilla, more

How to take it: Add one or two scoops to your daily liquid, smoothie, soup, or baked goods.

“I am currently using Ancient Nutrition Collagen Protein,” La Testa said. “It is a flavorless powder that contains ten types of protein, nine grams of protein, and ten grams of collagen per scoop,” she noted. This combination collagen powder also contains Vitamin C and soil-based organism (SBO) probiotics, which La Testa says help promote good gut health.

Ancient Nutrition’s collagen powder is made with proprietary fermented eggshell collagen, which is said to minimize exercise-induced discomfort. The fermentation process also allows your body to absorb the ingredients better. A few reviewers mentioned that this brand has a more gritty texture than others, however the plentiful array of flavors makes up for it. By one week users should expect a reduction in joint pain, by day 29 they can expect to see an improvement in the appearance of crow’s feet, and by day 57 they should see a better skin tone.

Customers are saying: “I like that it dissolves completely in my coffee and, when using one scoop, leaves no taste. I do find that two scoops at once do produce a slight ‘off’ taste. Easily fixed with a scoop in my morning coffee and a scoop in my evening coffee. What I notice is stronger nails, a better complexion, and less hair loss/breakage.”

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Best for Joint Health: Clean Simple Eats unflavored collagen powder

Form: Powder

Flavor: Unflavored, Peach Mango, Blue Hawaii, Cucumber Lime, more

How to take it: Add one scoop to 16-20 ounces of juice, a smoothie, or a protein shake.

“I just purchased Clean Simple Eats unflavored collagen powder,” said La Testa. She has yet to start taking it, but she likes the serving size and bovine sources. “It contains nine grams of collagen protein per serving, it is third-party tested and is bovine sourced with Types I, II, and III and claims to support skin, hair, nails, and joint health. I’m looking forward to starting to use this product!”

Reviewers have shared that this formula is quite effective — some noting that it has aided in their post-workout recovery and others suggesting it has helped with joint pain. There are some mixed reviews on the flavors, with some mentioning that it’s a bit on the sweet and sour side, so you should be prepared for a stronger kick to your smoothie.

Customers are saying: N/A

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Best for Hair and Nails: Thorne Collagen Plus

Form: Powder

Flavor: Passion berry flavored

How to take it: Mix one scoop with 12 ounces of water daily.

“This product is focused on improving skin, hair, and nails. Thorne is a reputable supplement company which is great and the product is gluten-free which I love. The collagen is sourced from cows that are grass-fed and hormone-free. Also pluses,” La Testa shared. 

“It contains 13 grams of collagen per serving so it is on the higher end and contains only Types I and III of collagen, which is not unusual.” For La Testa, the only big downside to this brand is that it only comes in one flavor: berry passion. The formula uses stevia for sweetness, which is not ideal for all people. “It may also be cost-prohibitive for people who are looking to take collagen but are on a budget,” La Testa added.

Customers are saying: “I love how this collagen dissolves so quickly and also tastes great! It definitely helps me drink more water. I have been taking collagen products for the last 10-15 years and this is one of my favorites. My skin still has lots of elasticity and it helps me get in my protein for the day.”

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Post Picks

• Best High-Collagen: Bulletproof Unflavored Collagen Protein Powder

  

  Pros:

  • 20 grams of collagen per serving
  • Available in a variety of sizes
  • No added sugar

  Cons:

  • Some reviewers say it has more carbs than they would like to consume per serving

  Form: Powder

  Flavor: Chocolate, vanilla, unflavored

  How to take it: Mix two schools into your liquid of choice.

  Bulletproof offers a range of science-backed supplements. Personally, I can’t get enough of the vanilla collagen protein bars, which make for an incredible on-the-go snack. But for those seeking the basics, we suggest the Bulletproof collagen peptide formula, which is packed with 20 grams of collagen per serving. I love the variety of sizes this brand offers — including single-dosed packets.

  Editor’s Note: I’ve been using Bulletproof collagen for a few months now, and I’ve already noticed some impressive results — from stronger nails and fuller hair to a major improvement in muscle recovery. I wanted something without added sugar, that mixes easily into coffee, and this brand checks both those boxes. The unflavored option mixes easily in yogurts and dressings, and the chocolate and vanilla flavors add just the right amount of sweetness to a smoothie. So far, I’ve experienced no side effects.

  Customers are saying: “If you’re looking for a high-quality collagen protein powder that will help you stay full and energized throughout the day, look no further than Bulletproof Collagen Protein Powder. This incredible product is packed with essential amino acids and other nutrients that are essential for building muscle, improving energy levels, and reducing hunger pangs.”

  AMAZON $43.95 $39.55

  BULLETPROOF $43.95 $35.16

Best Gummies: Olly Collagen Rings

Form: Gummies

Flavor: Unflavored

How to take it: Chew two gummies, no water or food is required. Recommended to keep the gummies out of direct sunlight.

For a reliable drugstore option, we recommend going to Olly. While this brand does not contain quite as much collagen as La Testa recommended (it only offers 2.5 grams per serving), it could be an ideal choice for someone who prefers getting their nutrients through delicious, and easy-to-chew gummies. The brand is “clinically tested,” and most reviewers agree that as far as flavor goes, Olly has nailed it. The Peach Bellini flavor is like candy. The gummies are also gluten-free and use no artificial colors. Users can expect to see results in as little as four weeks.

Customers are saying: “Unlike some supplements that leave a medicinal aftertaste, these gummies boast a pleasant flavor that makes taking them a joy rather than a chore. It’s easy to forget that you’re taking a vitamin! I’ve noticed a significant improvement in the hydration and clarity of my skin since incorporating these Olly collagen peptide gummies into my daily regimen.”

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Best Amazon reviews: Vital Proteins Collagen Gummies

Form: Gummy

Flavor: Grape

How to take it: Take four gummies at any time each day.

Vital Proteins has also made their collagen blend accessible in a gummy — what’s not to love? These decadent bites have received rave reviews on Amazon, with many people saying that they noticed differences in their hair and nails within weeks of use.

Some people love the gentle grape flavor and soft texture, but there are a few mixed reviews on the sweetness level. Most people agree that the real draw of these gummies is that they are gluten, dairy, and soy-free as well as free of synthetic colors and artificial flavors. On the downside, each serving only provides a 2.5-gram dose of collagen, which is certainly on the lower side. Customers are noticing results within two months.

Customers are saying: “I’ve been taking these consistently for 2 months now. I can tell my nails grow fast and have been less fragile. It wasn’t until the other day when I saw my hair stylist that I realized what a difference it made for my hair. She’s been doing my hair for years and was amazed at how much it had grown since my last appointment in March.”

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Best Budget-Friendly: Youtheory Collagen

Form: Capsules

Flavor: Unflavored

How to take it: Take six tablets a day, all together or divided into doses.

For collagen focused particularly on improving skin, hair, and nails, opt for a formula with type I and III collagen. This advanced formula is also blended with Vitamin C for easy absorption, and reviewers say their skin was glowing after consecutive use. Perhaps our favorite part about this supplement, is that it is available for under $10. Collagen can be expensive, so for those looking to save, we recommend going with Youththeory.

Customers are saying: “This product made my skin glow.”

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Best Value: California Gold Nutrition, Hydrolyzed Collagen Peptides + Vitamin C

Form: Capsules

Flavor: Unflavored

How to take it: Take 3 tablets twice daily, on an empty stomach at least 1 hour before or 2 hours after meals. Best when taken as directed by a qualified healthcare professional. 

For shoppers who are very weary of what they’re putting in their bodies, it’s important to find a brand that discloses its testing practices. California Gold Nutrition utilizes third-party testing on its health products and provides key findings that are helpful for consumers — like microbial analyses and heavy metal analyses.

This hydrolyzed collagen also comes with a 100% GOLD guarantee, meaning you can get your money back if you’re unsatisfied with the product for any reason. The one downside of this formula is that you’ll need to take six tablets a day for the best results. For those who don’t enjoy taking pills, this may not be the best option.

Customers are saying: “I am in my 60s and started taking this vitamin 5 years ago after noticing too many symptoms of aging creeping up. I have to say that since taking this vitamin, I have noticed a significant improvement in my well-being, mood, and overall quality of life. My husband also takes it to help improve his health and has had the same great results.”

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Best Grass Fed: Orgain Unflavored Collagen Peptide Powder

Form: Powder

Flavor: Unflavored

How to take it: Take two scoops daily.

One of our editors loves this brand of collagen powder, swearing she sees a noticeable difference when she stops taking it.

“I always thought collagen wasn’t worth the hype or money,” she says. “However, I’ve become a convert. I used it for several months and didn’t think much of it. It was when I stopped taking it that I noticed a huge difference in how my skin looked. If you’re curious, it wasn’t great. Now I take it every day. My skin looks plumper. I’m also a runner, and it’s supposed to help with joint health, which is important to me.”

Customers are saying: “We have been buying Orgain Collagen Peptides for several. It is our favorite collagen with no funky aftertaste. Target had it for a great price recently so I bought two containers.”

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Best for Pregnancy: NEEDED Prenatal Collagen Protein

Form: Powder

Flavor: Unflavored

How to take it: Mix one scoop into a single serving of food or drink. Store fully sealed at room temperature.

This collagen protein is geared towards mothers-to-be. However, many of us like our collagen without hormones, from pasture-fed cows. Third-party tested and winner of the Purity Award, this supplement from NEEDED is something we’d be more than happy to add to a cup of cocoa or shake. It’s flavorless, so it can be mixed with practically anything — even a bowl of ice cream or yogurt.

Customers are saying: “It was amazing to be able to include protein daily throughout the first 2 trimesters since I couldn’t stand the taste of most meat. It blended well with any smoothie I made, without compromising taste. There were a few times I didn’t blend it very well and could taste the powder still, and it didn’t bother me one bit. Also doesn’t seem to stink like other proteins if you don’t wash the cup right away.”

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Best Tasteless: Live Conscious Collagen Peptides Hydrolyzed Powder

Form: Powder

Flavor: Chocolate, Peach Mango, Unflavored

How to take it: Add one to two scoops into the drink of your choice. Froth until completely combined.

We’re seriously impressed with the reviews on this collagen powder. It doesn’t change the taste or consistency of whatever you mix it with, and a single scoop gives 10 gorgeous grams of collagen. Best of all, in a small survey conducted by Live Conscious with 695 people, 85% noticed a positive difference in their hair, while 87% saw an improvement in mobility.

Customers are saying: “I was apprehensive to switch collagen brands, but this one dissolves quicker in my coffee and truly does not have a taste! I have also already noticed joints feeling better, and nails being stronger!”

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Best Liquid: Spoiled Child E27 Extra Strength Liquid Collagen

Form: Powder

Flavor: Mango, Pineapple

How to take it: Take just one to two tablespoons a day.

Not into powder or pills? No problem. Spoiled Child and its liquid collagen has your back. All it takes is a tablespoon (or two) per day, and you’ve got your dose in. Featuring more than 7,000 reviews, this bestseller comes in the tropical flavor pineapple, as well as mango, and can still be mixed in water, juice or a fruit-based smoothie. While some customers noted they haven’t seen a visible difference since taking it, the website says you can expect it to make a difference in skin and hair, and weight goals in just 6 weeks. There are also some amazing before and afters from people who tried it!

Customers are saying: “My boss recommended this to me and I’m now on my second month. I’ve noticed a big difference in my hair! It’s growing and feels healthier!! I will add additional comments in another two months to report more about my experience using this product! I’d definitely recommend it family and friends!”

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Best Tasting: mindbodygreen beauty & gut collagen+

Form: Powder

Flavor: Chocolate and unflavored

How to take it: Mix 1 scoop in 8-10 oz of your preferred beverage. 

Craving something sweet? Maybe this collagen powder from Mindbodygreen will nip that craving. Is it exactly the same as a candy bar? Nope, but it also has ingredients that are way better for you, including anti-inflammatory turmeric. The cocoa used is organic, and so is the monk fruit used to sweeten the powder. Although the reviews for the unflavored version of this supplement aren’t great, as far as the chocolate is concerned, folks like it. Customers have noticed improvements in nails and skin in two months of consecutive use. The website suggests some people will experience less soreness within a week of taking it, skin support between four and 12 weeks, and joint support within four to six months.

Customers are saying: “Wow. My skin is prone to dryness and since being pregnant, has been amplified. I’ve almost finished my first jar of MBG collagen and have noticed a big difference in the health of my skin!”

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Best Marine Collagen: JSHealth Vitamins Vitality X + Collagen

Form: Capsule

Flavor: Unflavored

How to take it: Take one scoop daily.

Looking for something effective? According to JSHealth, Marine collagen peptides are 1.5 times more efficient than collagen from other sources. This formula also incorporates some other ingredients, including vitamins C and E, silica, turmeric, and astaxanthin. Reviewers mention the powder dissolves easily and has a touch of sweetness, but there is ever-so-slight aroma.

Customers are saying: “This is a nice fruity taste, if you have super sensitive tastebuds you might detect a very slight fish taste but nothing to deter. My nails seem much improved which have been really dry and flaky for at least a couple of years so must be having some good effect. I am on my second pot and will continue with it.”

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Best Easy-to-swallow: HABIT Collagen Supplement

Form: Capsule

Flavor: Unflavored

How to take it: Take two capsules twice daily with food or as directed by a healthcare professional.

Habit offers an extensive line of vitamins and supplements for all your needs — all available in color-coded containers for easy organization! Reviewers have noted that the Habit collagen formula is quite gentle on the stomach and more affordable than other brands. Some added that the pills are a bit easier to swallow than some other brands — which is a game-changer for those who are pill-averse. While this has a lower dose of collagen per serving, it’s still a solid option for people searching for a budget-friendly option.

Customers are saying: “Overall great review of the collagen. Great price for what it is. I’ve been on this stuff for quite some time now and really notice a difference. My hair is thriving, my body just feels great overall. The packaging is easy to read and points out the benefits of the contents.”

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Best Daily Packets: Premium Marine Collagen Powder

Form: Powder

Flavor: Unflavored

How to take it: Mix one pack into a liquid, smoothie, or yogurt of your choice daily.

Looking for collagen you can take on-the-go? These pre-packaged packets may be the solution you’ve been looking for. The directions are simple: spill, stir, and sip. It may not sound appetizing, but Shore Magic’s collagen is taken straight from the source — wild fish skins. The all-natural blend is free of additives, synthetics, fillers, binders, preservatives, or artificial ingredients, making it a wonderful option for the health-conscious.

Customers are saying: “Shore Magic Premium Marine Collagen Powder is a great addition to my protein shake! I use a chocolate-flavored whey and micellar protein powder that’s delicious, but I prefer a milder flavor. Now I only use half the amount of each powder, add a little bit of MCT oil and I have one amazing protein shake!”

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Best Bar: Bulletproof Collagen Protein Bars

Form: Bar

Flavor: Lemon Cookie, Cookie Dough, Fudge Brownie, and Vanilla Shortbread

How to use it: Eat it!

Sick of supplements? Try a protein bar. Bulletproof has come out with nutritious bars packed with grass-fed collagen in addition to other superfoods — like cashew butter, sunflower oil, cacao, and MCT Oil powder. Available in four flavors: Lemon Cookie, Cookie Dough, Fudge Brownie, and Vanilla Shortbread.

Editor’s Note: I’m picky when it comes to “protein bars,” but these are something else. The texture is far less chewy than some others I’ve experienced, and the flavors (especially the cookie dough) are surprisingly delightful. They’re not overly sweet and don’t have the “artificial” flavor that some health bars leave you with. This is a great way to get your dose of grass-fed collagen and a snack while on the go.

Customers are saying: “I absolutely love these and they are hard to find in the grocery store. My doctor recommended them for a health diet I was on in the past. I buy them now because I like them. They are made with healthy fats, like MCT oil (coconut oil). They have only 4 net carbs, so great for Keto.”

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Best Drink: Tru Beauty Seltzer

Form: Bar

Flavor: Rasberry. Cherry-berry, Pineapple, Orange-Mango, more

How to take it: Drink it!

Skip the mix and just sip. These collagen-packed drinks come in more flavors than we have room to name — though frequently-named favorites include pineapple and raspberry. Each bottle is under 25 calories and packed with Biotin, Vitamin A, Vitamin C, and three grams of collagen. Customers love the fizziness and tangy flavor but mentioned the can packing is a bit delicate.

Customers are saying: “What I appreciate most is that it doesn’t have any artificial aftertaste, which is often a concern with flavored drinks. It’s also packed with beneficial nutrients that make me feel good about what I’m consuming; I also noticed I did feel less bloated after drinking one, so keep that in mind.”

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Expert Recommendations

As a certified nutritional coach, La Testa specializes in supporting mothers and women over 35 who are working towards taking control of their health, and increasing their energy, and confidence inside and out.

Where does collagen come from?

“Collagen, a protein that is responsible for healthy joints and skin elasticity, is located in your muscles, blood, and bones. Our bodies make collagen naturally from amino acids but to do so, it needs: proline, vitamin C; copper, glycine, and zinc. These all come from eating a healthy, well-balanced diet,” shared La Testa.

What are collagen supplements?

“As supplements, collagen comes in a digestible form called collagen peptides or hydrolyzed collagen,” explained La Testa. “Collagen supplements are made from the tissues of fish, cows, pigs or chicken. While there are vegan collagen supplements, made from bacteria and yeast, it is unclear whether this type of collagen provides the same possible benefits as collagen made from animal sources.”

What are the health benefits of taking collagen?

“Collagen supplement companies assert that taking collagen supplements provides many benefits to the body. Evidence is still out as to whether this is accurate,’ revealed La testa. She prefers to say that collagen may play a role in strengthening skin, lowering inflammation, preventing bone loss, boosting muscle mass, improving gut health, strengthening hair and nails, and maintaining brain health.

What forms does collagen come in?

La Testa has shared that collagen can be taken in the form of a powder, capsule, liquid, or gummies: “Based on my research and understanding, it is unclear which form is the most effective. Most of the debate I’ve seen is between powder and liquid forms. I personally use powder because it can easily be mixed with other things. I know people who swear by liquid forms that are daily dose ‘packs’ drunk straight from the package.”

How often should you take collagen and how much should you take?

“Generally it is recommended to take collagen one time daily, between 2.5 and 15 grams. Most products I’ve seen or used are approximately 10 grams per scoop of powder,” she noted.

What should you look for in a collagen supplement?

“I prefer supplements that are 3rd party tested because there is no federal oversight of nutritional supplements. Additionally, collagen supplements that contain Types I, II, III, V, and X of collagen may be ideal,” said La Testa. She tries to avoid products with fillers. She also notes that some people have preferences when it comes to flavors or unflavored options.

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