Collagen Supplements: Expert Insights on Efficacy and Top Picks
An expert breaks down what collagen is, its potential benefits, and recommends specific products for skin, hair, and nail health.
Collagen, the most abundant protein in the body, plays a crucial role in providing structure to skin and strengthening bones. While natural collagen production decreases with age, leading to concerns like sagging skin, dietary sources and supplements can help replenish levels. Collagen supplements are typically hydrolyzed, meaning they are broken down for easier absorption.
A review of 26 studies indicated that many women consuming 1 to 12 grams of collagen daily for four to 12 weeks experienced improvements in skin hydration and elasticity. Research also suggests collagen may aid in preventing bone loss and improving gut health, hair, and nail strength.
Regan La Testa, an IPEC-certified Nutritional Coach, Personal Trainer, and Hormone Specialist, offers guidance on choosing and using collagen supplements. She advises consulting a healthcare professional before starting any new supplement regimen.
Expert-Recommended Collagen Products
La Testa recommends Vital Proteins Collagen Peptides powder for its flavorless nature, ability to dissolve in both hot and cold liquids, and inclusion of Vitamin C and Hyaluronic Acid. This product is sourced from grass-fed, pasture-raised bovine and is considered paleo-friendly. A potential drawback is the absence of a scoop, requiring manual measurement. Customers report smoother skin, stronger nails, and reduced wrinkles.
Another favored option is Hum Nutrition's collagen supplement. La Testa highlights its combination of Vitamin C and Hyaluronic Acid, beneficial for skin health and anti-aging. The product is free of artificial sweeteners, colors, flavors, and preservatives and has undergone third-party testing. Users have noted improved skin health and reduced knee pain, though it requires taking three capsules per serving.
Ancient Nutrition Collagen Protein is praised for its blend of protein, Vitamin C, and probiotics, supporting both skin and gut health. Made with fermented eggshell collagen, it may help minimize exercise-induced discomfort and is better absorbed by the body. While some reviewers note a slightly gritty texture, the availability of multiple flavors is a plus. Users have reported stronger nails, improved complexions, and reduced hair loss.
Clean Simple Eats unflavored collagen powder is noted for its Type I, II, and III bovine sourcing and third-party testing. Each serving contains nine grams of collagen protein, intended to support skin, hair, nails, and joint health. Some users have found it beneficial for post-workout recovery and joint pain relief, though flavor intensity can vary.
Thorne's collagen supplement is recommended for its focus on improving skin, hair, and nails. Sourced from grass-fed, hormone-free cows, it contains 13 grams of collagen per serving (Types I and III). The product is gluten-free, but it comes in a single berry passion flavor and uses stevia for sweetness, which may not appeal to everyone.
Bloom Colostrum & Collagen Peptides offers a 3-in-1 formula with colostrum, collagen, and probiotics. It is gluten-free and available in flavored and unflavored options. The unflavored version blends well into liquids. The brand suggests 1-3 servings daily for optimal results.
Bulletproof Collagen Peptide formula provides 20 grams of collagen per serving and is available in various sizes, including single-dosed packets. It contains no added sugar and mixes easily into liquids. Users report stronger nails, fuller hair, and improved muscle recovery. It is available in chocolate, vanilla, and unflavored options.
Vital Proteins Collagen Gummies offer a convenient way to consume collagen, being free of gluten, dairy, and soy, and artificial colors or flavors. Each serving contains 2.5 grams of collagen. Users have observed positive changes in hair and nails within weeks.
Youththeory's advanced collagen formula is specifically for skin, hair, and nail enhancement, blended with Vitamin C for better absorption. It provides six grams of collagen per serving and is available for under $10. It is dairy, gluten, and soy-free.
Orgain Collagen Peptides is a popular choice for its taste and effectiveness. It contains Type I and III collagen peptides, dissolves easily, and is non-GMO. The recommended serving size is two scoops for a full 20 grams of collagen. Customers appreciate its lack of an aftertaste.
NEEDED collagen protein is formulated with mothers-to-be in mind but is suitable for general use. It is produced from grass-fed cows, is third-party tested, and is flavorless, allowing it to be mixed into various foods and drinks. It is designed to be taken with other NEEDED supplements, which can increase the overall cost.
Understanding Collagen
Collagen is a protein found in muscles, blood, and bones, responsible for healthy joints and skin elasticity. The body naturally synthesizes collagen from amino acids, requiring proline, vitamin C, copper, glycine, and zinc, typically obtained through a balanced diet.
Collagen supplements are available as collagen peptides or hydrolyzed collagen. They are derived from animal tissues such as fish, cows, pigs, or chickens. While vegan collagen supplements exist, made from bacteria and yeast, their efficacy compared to animal-derived collagen is still under investigation.
Potential health benefits of collagen supplements, as asserted by manufacturers, include strengthening skin, reducing inflammation, preventing bone loss, boosting muscle mass, and improving gut, hair, nail, and brain health. The specific form of collagen—powder, capsule, liquid, or gummy—and its effectiveness remain a subject of debate, though powders are easily mixable and some prefer daily liquid doses.
General recommendations suggest taking collagen once daily, with dosages ranging from 2.5 to 15 grams. Most powder products contain approximately 10 grams per scoop.
When selecting a collagen supplement, La Testa advises looking for products that are third-party tested due to the lack of federal oversight for nutritional supplements. Supplements containing Types I, II, III, V, and X collagen may be ideal. Avoiding products with fillers is also recommended, with preferences for flavored or unflavored options varying among individuals.