Key takeaways:
Collagen is a protein found throughout your body, including in your skin and joints. As you get older, your body makes less collagen. That’s why many people choose to take collagen supplements.
The best collagen supplement for you is one that supports your specific health goals. Consider the type of collagen, its source, the form of the supplement, and the cost.
Avoid supplements that make exaggerated claims or contain unnecessary additives. Instead, look for third-party certifications. These certifications help verify that the product contains the ingredients and amounts listed on the label.
Collagen is a naturally occurring protein found in many parts of the body. It’s a key part of skin, hair, nails, and cartilage. Our bodies produce collagen, but we make less of it as we get older. This is where collagen supplements come in.
Many people take collagen supplements to help with skin elasticity, joint health, or bone health. But with so many options available, how do you choose the right one?
There’s no single “best” collagen supplement. The right one for you depends on your individual needs and goals. Let’s take a look at the things to consider.
Types of collagen
There are 28 types of collagen in your body, but most supplements contain one or more of these 3 main types:
Type I collagen makes up the majority of your body’s collagen. It’s found in skin, bones, teeth, tendons, and ligaments. It’s often used to support skin elasticity, hair, nails, and bone health.
Type II collagen is usually found mainly in cartilage. It’s often used to support joint health and mobility.
Type III collagen is found in your skin, arteries, and organs like the lungs. It’s often paired with Type I because it may help support skin structure and collagen production.
Many collagen supplements contain a blend of different collagen types. The label should indicate which ones are included.
Sources of collagen
Collagen comes from animals, mainly from their skin and bones. Some collagen may also come from 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 mostly contains Types I and III collagen, so it’s a popular 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 and widely available. This makes 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 similar to human collagen. So it may come with less allergy risk than other collagen. But porcine collagen isn’t compatible with kosher or halal diets.
Chicken collagen
Collagen from chickens contains Type II collagen. If your goal is to address joint pain or inflammation (from conditions like osteoarthritis), chicken collagen may be a good option.
Vegan “collagen”
If you avoid animal products, vegan collagen products are an alternative. But these products don’t contain actual collagen, since collagen is only found in humans and animals. Instead, 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”) on the label. This means the collagen has already been broken down into smaller molecules. This makes it easier for your body to absorb than collagen that’s nonhydrolyzed, or whole.
Form
Choose a supplement form that works well for your daily routine. Here are some common options:
Powder: Collagen powder allows you to adjust the dose to fit your needs. But not all collagen powders dissolve well into drinks. Some people prefer to blend collagen powder into a smoothie.
Capsules: Collagen capsules are convenient. But the dose can’t be adjusted. And capsules aren’t a good option for people who have difficulty swallowing pills.
Premade drinks: Ready-to-drink collagen beverages can be convenient and easy to use. But many collagen drinks contain added sugar or caffeine.
Gummies: Gummies are popular, but they aren’t always the best supplement option. They often contain additives like sugar, food dyes, and artificial flavors. They're also more likely to provide less accurate vitamin amounts than other forms of supplements. This is because many ingredients are less stable in gummy form than in other supplement formats.
Quality
The FDA doesn’t regulate supplements. This means there’s no guarantee that what’s on the label matches what’s in the bottle.
To help ensure quality, choose a brand that uses independent third-party testing. This testing helps verify that products have accurate labels and are free of contaminants. Check the packaging for a certification seal from testing companies, such as:
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 unrealistic results, such as instant anti-aging effects 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: 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 a supplement’s shelf life.
Fillers: These ingredients add bulk or improve texture of supplements. 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
The 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. But there are some potential downsides to consider:
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 collagen supplements aren’t suitable for people who avoid animal products. Scientists are working on ways to produce collagen using genetically modified microorganisms, such as yeast. But these products aren’t yet available.
Frequently asked questions
Supplements may not be the only way to increase collagen. You can also get collagen from some foods. Salmon skin and whole sardines are naturally rich in collagen. But it’s unclear whether eating foods high in collagen could have the same benefits as taking collagen supplements.
Other foods, like those high in vitamin C, provide nutrients that may help your body make collagen.
It’s not clear how long it takes to see results from collagen supplements. Studies suggest that it may be possible to see improved skin health or reduced joint pain in as little as 8 to 12 weeks. For bone health, research suggests it could take a year or more of daily use to see any sort of change.
Supplements may not be the only way to increase collagen. You can also get collagen from some foods. Salmon skin and whole sardines are naturally rich in collagen. But it’s unclear whether eating foods high in collagen could have the same benefits as taking collagen supplements.
Other foods, like those high in vitamin C, provide nutrients that may help your body make collagen.
It’s not clear how long it takes to see results from collagen supplements. Studies suggest that it may be possible to see improved skin health or reduced joint pain in as little as 8 to 12 weeks. For bone health, research suggests it could take a year or more of daily use to see any sort of change.
The bottom line
Collagen supplements may help with skin health, bone health, and joint pain. But there are no “best” collagen supplements. There are many options, and the best way to choose is to consider your health goals and dietary needs. You should also consider your daily routine and budget.
Stay away from products that make exaggerated claims or contain unnecessary additives. And skip supplements that aren’t third-party tested for quality and safety. A healthcare professional can help you choose a safe supplement that matches your goals.
Why trust our experts?
References
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Campos, L. D., et al. (2023). Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon.
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U.S. Food and Drug Administration. (2025). Current Good Manufacturing Practice (CGMP) regulations.
Walczak-Nowicka, Ł. J., et al. (2022). Sodium benzoate — harmfulness and potential use in therapies for disorders related to the nervous system: A review. Nutrients.
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