The 9 Best Collagen Powders of 2023

Are Collagen Powders Beneficial?

The research on collagen supplements is still evolving, though some studies have shown promise. It’s helpful to understand that “our bodies do not directly absorb collagen in powder form to be used immediately by our skin, bones, and joints. Rather, our bodies break collagen in powder form down into amino acids (the building blocks of collagen). These are then used by the body, along with zinc, vitamin C, and copper, to re-synthesize collagen, which can then be used by the body,” says Adams.

Therefore, prioritize consuming enough protein and other nutrients that support collagen production. Collagen powders are often a good source of protein and provide the amino acids our bodies need to create collagen.

In general, human studies looking at the health and appearance benefits of collagen are small, short, and conducted in very specific groups of people (often older women). Larger and longer studies are needed to support recommending collagen powders for these benefits. It’s also important to note that there haven’t been any studies to support the use of collagen supplements for improving gut health.

There are 28 types of collagen, but the most common types are types I through IV, with type I making up almost 90% of the collagen found in our bodies.

Collagen supplements may benefit:

Skin appearance. Because of its role in skin elasticity, collagen has long been used in skincare products for wrinkle prevention. Some studies have shown that oral collagen—types I and III—improve skin appearance and elasticity. The benefits seem to be more pronounced in older women (usually post-menopausal) whose skin has sun damage. Other studies have shown that various forms—bovine (cow), porcine (pig), and marine (fish)—may improve elasticity and reduce wrinkles.

Hair and nail strength. Results from small studies show that collagen supplements may improve brittle nails or increase nail growth. But other studies have shown no benefit. Since our hair is primarily made of keratin, and many of the amino acids found in keratin are also found in collagen, it’s plausible that consuming collagen could support hair growth. A small study supports this theory, where those who supplemented with oral collagen for 12 weeks had hair that appeared thicker and had less breakage. 

Bone density in post-menopausal women. Most research on the benefits of collagen on bone density has been in animals, but one small study among post-menopausal women with decreased bone density did see a benefit to taking 5 g of collagen peptides per day.

Those with joint pain. Collagen may reduce symptoms of osteoarthritis. It’s also been shown to reduce activity-related joint pain and improve joint movement.

Pregnant and breastfeeding people. “Currently, there is limited research on the safety of taking collagen powders during pregnancy or while breastfeeding. However, at the moment there are no known side effects of using collagen powder during pregnancy or while breastfeeding,” says Adams.

Protein needs are higher in the later stages of pregnancy and while breastfeeding, and new research suggests that breastfeeding people may need up to 1.7 g of protein per kilogram of body weight, which is similar to the needs of serious athletes. Collagen powders may be a helpful way for some people to meet those higher needs.

If you are pregnant or breastfeeding, always consult with a healthcare provider before adding a supplement, and be sure to choose one that is third-party verified by a reputable source, so you know it doesn’t contain any potentially harmful ingredients.

Who May Not Benefit from Collagen Powders

Collagen powders are generally safe for most people and are well tolerated without side effects. However, there are certain people who may want to avoid collagen powders. 

Vegans or vegetarians. Currently, the collagen powders on the market are made from animal or marine sources, so they are not appropriate for someone who avoids those foods. 

People with certain food allergies. Many collagen powders contain either egg or fish, which would not be safe for someone with an allergy to either of those foods. In addition, not all are gluten-free or free from other ingredients like dairy and soy, so always read labels to verify a product is safe for you.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

What to Look for in Collagen Powders

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

• Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
• Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
• The third-party certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
• Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
• Just because a supplement is not tested by one of these three companies does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Form

Collagen powders are typically derived from bovine (cow), porcine (pig), eggshell, and marine (fish) sources and usually provide types I, II, and III collagen. Types I and III are used to support skin, hair, and nail health, whereas type II is used for joint health and bone density.  Some powders also contain type V and X collagen, though those are less common. 

There are three types of collagen that might be used in collagen supplements: collagen peptides, gelatin, and raw or undenatured collagen. However, all powder supplements we came across contain collagen peptides, also known as hydrolyzed collagen. This is collagen that is broken down into smaller units (peptides) and is said to be more absorbable than raw collagen, though research to support this is limited.

Ingredients and Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

• Vitamin C. Many collagen supplements contain vitamin C to enhance absorption. Vitamin C is a water-soluble vitamin and is generally safe for most people. However, too much vitamin C in supplement form can lead to nausea, vomiting, and diarrhea, so be mindful about using collagen powders along with other vitamin C supplements.
• Zinc. Some collagen supplements also contain zinc. Too much zinc (more than 40 mg) in supplement form can lead to nausea, vomiting, and diarrhea, so pay attention to how much you’re taking from supplements.
• Digestive enzymes. Some collagen powders also contain digestive enzymes. In general, digestive enzymes provide no benefit to healthy people, and only specific enzymes help people with specific conditions when eating specific foods. While they are generally seen as safe, some people do experience unwanted digestive side effects, so it’s something to be aware of and possibly avoid.

Other ingredients that you may want to be aware of include added sugar and alternative sweeteners. While they are generally safe, some people prefer to avoid them, so it’s important to read ingredient labels. 

Collagen Powder Dose

Since collagen does not need to be consumed orally, there is no established dose. The amount of collagen powder that is recommended varies by type and use. Most studies use between 5 to 15 g of collagen peptides or hydrolyzed collagen. However, lower doses (2.5 g) of specific collagen peptides Verisol has been shown to potentially offer some skin benefits.

How Much Is Too Much?

Collagen powders are generally well tolerated by most people, and there is no specific upper limit defined since protein needs vary by person. It can contribute a good source of protein to your diet for people that otherwise don’t get enough. However, it shouldn’t be the only source of protein since it’s not a complete protein, and it’s best to get your protein from a variety of food sources. Research has shown that up to 36% of your protein intake can come from collagen peptides without sacrificing overall diet needs for a mix of amino acids, so it’s best not to exceed that amount.

Why Trust Verywell Health

Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with her master's degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps her clients ditch diets and learn to eat foods that help them feel their best and achieve optimal health. Sarah is also a freelance writer, where she lends her expertise in translating the research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers.