How Do You Pick the Right Collagen Supplement? A Dietitian Explains

Many people turn to collagen supplements in hopes of improving their skin elasticity, joint health, or bone health. But with so many options available, how do you choose the right one? Let’s take a look at the things to consider.

What does collagen do for the body?

Collagen is a naturally-occurring protein found in many parts of your body. It’s a key part of your skin, nails, hair, and cartilage (the connective tissue throughout the body). Our bodies produce collagen, but we make less of it as we get older. This is where collagen supplements come in. 

Some manufacturers market collagen supplements as a miracle cure-all. They promise youthful skin, thick hair, relief from joint pain, and even weight loss. But how much of this holds true? 

Research suggests that taking collagen supplements may help: 

• Improve skin hydration and elasticity

• Prevent bone loss

• Reduce joint pain in people with osteoarthritis

• Improve muscle mass when paired with exercise

But when it comes to other claims, the evidence is less clear.

It’s also important to note that there aren’t many independent studies on collagen’s safety and effectiveness. Many of the studies are co-sponsored by companies that would profit from selling collagen. This doesn’t mean the results are untrue. But there’s a risk that they could be biased. 

What are the best collagen supplements to choose?

There’s no single “best” collagen supplement. The right collagen supplement for you depends on your individual needs and goals. Here are some factors to consider.

Types of collagen

There are 28 types of collagen, but supplements are usually one of three types. Each mimics a specific type of collagen found in the body, so each supports different health goals:

• Type I makes up the majority of the body’s collagen. It’s found in skin, bones, teeth, tendons, and ligaments. If your main concern is bone or skin health, Type I may be the most effective option.

• Type II collagen is usually found in cartilage, so it may benefit joint health.

• Type III collagen is found in your skin, arteries, and lungs. It may support the production of Type I collagen. 

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• Which foods contain collagen? Sardines, salmon skin, and chicken are a few. But it’s not clear whether eating foods with collagen has the same benefits as taking collagen supplements.  

• Do collagen supplements work? Research suggests that collagen supplements may benefit skin, joint, and bone health. But not all the claims about collagen’s health benefits are true.

• Tips for choosing safe supplements: A little research can go a long way. Here’s what to look for and what to avoid when choosing safe, high-quality supplements.

Check the supplement label to see what type(s) of collagen it contains. Some supplements contain a combination of different types. 

Sources of collagen

Collagen comes from animals. Specifically, it comes from their skin and bones (and sometimes tendons and ligaments). Below are the different animal sources of collagen used in supplements.

Marine collagen

Marine collagen comes from the skin and bones of fish. It contains mostly Types I and III collagen, so it’s a great option if your goal is better skin or bone health. Your body may absorb marine collagen better than it does collagen from other sources. But it’s also usually the most expensive type of collagen.

Bovine collagen

This collagen comes from the skin and bones of cows. Like marine collagen, it’s rich in Types I and III collagen. But it’s generally more affordable. It’s also widely available, making it a solid choice for many people.

Porcine (pig) collagen

Like bovine collagen, porcine collagen contains mostly Types I and III collagen. Porcine collagen may be the most like human collagen. So it may come with less allergy risk than other collagen. But porcine collagen isn’t suitable for kosher or halal diets. 

Chicken collagen

Collagen from chickens contains Type II collagen. If your goal is to address joint pain or inflammation (like osteoarthritis), chicken collagen may be the best option.

Vegan ‘collagen’

If you avoid animal products, vegan collagen products are an alternative. But note that this isn’t actually collagen, since collagen is only found in humans and animals. These products contain plant-based amino acids, vitamins, and nutrients that may help your body make collagen.

Level of processing

Look for the words “hydrolyzed collagen” (also called collagen peptides). This means the collagen has already been broken down into small molecules. This makes it easier for the body to absorb than collagen that’s non-hydrolyzed (whole).

Form

It’s important to choose a supplement form that works well for your daily routine. Here are some common options. 

Powder

Collagen powder allows for flexible dosing. But some collagen powders don’t dissolve well into drinks. So some people prefer to blend collagen powder into a smoothie. 

Capsules

Capsules are convenient. But dosing is fixed. And capsules aren’t a good option for people who have difficulty swallowing pills. 

Collagen drinks

Canned and bottled collagen drinks offer convenience. But you can’t accurately adjust the dosage. And many collagen drinks contain added sugar and/or caffeine.

Gummies

Gummy supplements are popular. But they aren’t an ideal supplement option. They often contain sugar, artificial flavors, and food dyes, which are linked to health concerns. They're also more likely to have unreliable dosing compared to other forms of vitamins. This is because many ingredients are less stable in gummy form than in other supplement formats. 

Quality and purity

The FDA doesn’t regulate supplements before they come on the market. This means there’s no guarantee that what’s on the label matches what’s in the bottle.

To make sure you’re getting a high-quality, safe supplement, choose a brand that uses independent third-party testing. This verifies that products have accurate labels, and are free of contaminants. Check the packaging for a certification seal from testing companies, such as: 

• NSF International 

• U.S. Pharmacopeia (USP)

• Good Manufacturing Practice (GMP)

If you’re considering starting a collagen supplement, it’s best to get a recommendation from a trusted healthcare professional.

What to avoid when choosing collagen supplements

When choosing a collagen supplement, keep an eye out for these red flags.

Excessive claims 

Avoid supplements that promise miraculous results, such as instant anti-aging or rapid weight loss. These claims lack scientific evidence to support them. If it sounds too good to be true, it probably is.

Additives 

The best collagen supplements are free of additives such as:

• Added sugars: Remember that added sugars may go by many names, including high-fructose corn syrup, cane sugar, or glucose syrup.

• Artificial sweeteners: Sucralose and erythritol are examples of artificial sweeteners often added to chewable or drinkable supplements. But they can cause digestive problems and other health issues. Choose supplements that use natural sweeteners instead. 

• Artificial colors: Some collagen supplements use artificial coloring to enhance their appearance. These could include Red Dye 3, Red Dye 40, or Yellow Dye 5. 

• Preservatives: Sodium benzoate and potassium sorbate are common preservatives that increase supplements’ shelf life. 

• Fillers: These ingredients add bulk to supplements and/or help with texture. Examples are starches or stearic acid. Not all fillers are harmful, but some can cause gut issues or other side effects. 

• Added vitamins or minerals: Some collagen supplements have added vitamins and minerals. This isn’t necessarily a bad thing. But certain vitamins and minerals can interact with other medications or supplements you’re already taking.

Unclear dosages  

Some manufacturers use vague terms to avoid listing what’s in the product. “Proprietary blend” is one example. But transparent labeling is essential. Opt for brands that clearly state the:

• Amount of collagen

• Source of the collagen

• Details about all the additional ingredients

What is the downside of taking collagen supplements?

Collagen supplements are generally safe for most people to take. Still, some potential downsides include:

• Allergies: Marine collagen supplements can cause allergic reactions in people with seafood allergies.

• Digestive issues: Collagen supplements can cause gastrointestinal side effects like nausea, gas, or bloating.

• Ethical considerations: Collagen comes from animals, so it’s not suitable for people who avoid animal products. Scientists are working on ways to produce collagen using genetically modified microorganisms like yeast. But these products aren’t yet available.

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Written by:

Kelsey Costa, MS, RDN

Kelsey Costa, MS, RDN, entered the field less than a decade ago and quickly became a distinguished registered dietitian nutritionist. Recognized for her expertise, she has earned a reputation as a trusted authority in nutrition and wellness.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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