Best Collagen Powders Of 2023, According To Experts

To determine the best collagen powders of 2023, the Forbes Health editorial team consulted a panel of three accredited nutrition experts who provided their product recommendations. Star ratings were then determined solely by the editorial team, factoring in data points such as cost, quality of ingredients, amount of protein per serving and added ingredients.

Read more about our vitamins and supplements review methodology.

Collagen is a protein that aids in strengthening skin, bone and other tissues. There are at least 16 different types of collagen, and 80% to 90% of collagen in the body is types I, II or III^[2]Lodish H, Berk A, Zipursky SL, et al. Molecular Cell Biology. 4th edition. New York: W. H. Freeman; 2000. Section 22.3, Collagen: The Fibrous Proteins of the Matrix. .

While collagen is plentiful within the bodies of mammals, research shows natural collagen production decreases with age and lifestyle factors ranging from excessive sun exposure to smoking to lack of sleep. Research shows declining collagen production can result in changes like loss of skin firmness and elasticity, as well as bone loss.

As a result, many people use collagen supplements in an effort to offset natural collagen loss. Collagen supplements often come in powder form, which can be mixed with water or coffee, or as a pill, tablet, gummy or liquid.

The collagen used in supplements is extracted from two primary sources: Animals and plants. Animal-based collagen typically comes from fish scales, pork or chicken skin, bone broth or egg whites. Plant-based collagen supplements are often manufactured using modified yeast and bacteria.

Collagen supplements are typically available in the following forms:

• Peptides: Also known as hydrolyzed, this form features shorter chains of collagen that are broken down and more easily absorbed. Most collagen supplements come in this form.
• Gelatin: Gelatin is essentially a degraded, cooked form of collagen. It can be made from cooking down animal bones, skin and cartilage. When offered in supplement form, it often appears as a gel and can be added as a thickening agent when cooking.

While more research is warranted, existing studies show collagen supplementation may offer the following benefits:

• Boosts skin health: One study found taking an oral collagen peptide supplement resulted in increased skin hydration and reduced hallmarks of skin aging^[3]Asserin, J., Lati, E., Shioya, T. and Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015;14:291-301. .
• Improves joint pain: A recent study of athletes in training found collagen
  supplementation provided relief from joint pain^[4]Clark K, Sebastianelli W, Flechsenhaur K, et al. 24-Week Study on the Use of Collagen Hydrolysate as a Dietary Supplement in Athletes With Activity-Related Joint Pain. Current Medical Research and Opinion. 2008;24(5):1485-1496. . Another study suggested even those suffering from osteoarthritis-related discomfort could find relief with collagen^[5]Bakilan F, Armagan O, Ozgen M, et al. Effects of Native Type II Collagen Treatment on Knee Osteoarthritis: A Randomized Controlled Trial. The Eurasian Journal of Medicine. 2016;48(2):95-101. .

Collagen supplementation might provide additional benefits for athletes specifically. Shannon O’Grady, who holds a doctorate in nutritional physiology and works as the chief operating officer at Gnarly Nutrition in Salt Lake City, says athletes are especially at risk for complications of collagen loss. “Taking collagen peptides in the 30 to 60 minutes prior to training kickstarts collagen synthesis and may make tendons, ligaments and joints healthier, stronger and more resilient,” she says.

How Does Collagen Impact Your Health?

Simply put, collagen helps make connective tissue in the body, which means it’s essential for the production and health of bones, muscles, skin, tendons and cartilage.

Collagen supplements have been shown in some research to improve joint mobility and decrease joint pain, as well as improve skin elasticity. However, more high quality studies are needed to verify these initial results, especially because many of these studies are sponsored by collagen supplement companies (or other conflicts of interest) themselves, according to experts at the Harvard T.H. Chan School of Public Health.

While there’s limited data to prove the safety of collagen, its side effects are relatively mild (and are often limited to diarrhea, a feeling of fullness and skin rashes). In most adults, a collagen supplement shouldn’t pose a significant health risk.

For her clients, Schroeder recommends adding 10 grams of collagen hydrolysate to their diets by mixing the powder into a hot or cold beverage.

Does Collagen Powder Work?

While more research is needed, especially independent studies done without the sponsorship of collagen supplement companies, preliminary research shows that collagen may help boost skin health as well as ease joint pain.

One small 2019 study examining the effects of drinkable collagen peptides found that consuming collagen improved skin hydration, roughness and elasticity over 16 weeks^[6]Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019;11(10):2494. . However, it’s important to note that this study, like many others when it comes to collagen powder, was funded by a collagen supplement manufacturer.

Meanwhile, a 2021 review of clinical studies on the effects of collagen treatment observed that taking collagen supplements may help to improve pain associated with arthritis^[7]Wang H. A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers (Basel). 2021;13(22):3868. .

In general, prolonged use of collagen supplements appears safe—even at higher doses (60 grams a day) according to a a 2021 review in Amino Acids^[8]Khatri M, Naughton RJ, Clifford T, et al. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021;53(10):1493-1506. . However, because the U.S. Food and Drug Administration (FDA) doesn’t regulate supplements as it does medication, it’s important to make sure you understand the ingredients in your collagen powder, and are using a trusted brand.

Talking to your doctor or a nutritionist before deciding on a powder can help narrow your choices down to reputable brands.

Always take collagen powder as directed, and talk with your doctor or a nutritionist if you feel confused about the correct dosage. If you are unsure how the specific collagen powder will agree with you, try to avoid ingesting it on an empty stomach, to avoid any unforeseen mild digestive side effects.

What Should You Mix Collagen Powder With?

It’s common to mix collagen powder into cold liquids like smoothies or shakes, or even in hot beverages like coffee. The brand of collagen powder you choose will likely include suggested ways to ingest it on the container.

When Is the Best Time to Take Collagen Powder?

As a rule of thumb, it’s always best to take a supplement as indicated on the product label. Generally, the best time to take collagen is whenever you can fit it into your routine.

There is currently no set dosage for the amount of collagen supplements or powder one should consume daily.

According to a 2019 review on hydrolyzed collagen, one of the more common types of collagen, 2.5 to 15 grams can be safely ingested per day^[9]Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019;11(5):1079. .

Many collagen powders advise a dosage of one to two scoops per serving, but recommendations will change depending on the brand.

What Happens If You Take Too Much Collagen?

In general, collagen powder is considered a safe supplement to take daily, but because there is no set amount that is recommended by doctors or nutrition experts, it’s possible that taking an overabundance of collagen may cause side effects, such as mild to moderate gastrointestinal issues.

Those who are looking to ease joint pain or want an extra boost for their skin health may want to consider adding collagen powder into their routine. However, experts agree that taking collagen supplements can’t replace a healthy lifestyle. To protect your body’s natural collagen, experts recommend sticking to the following habits:

• Wear sunscreen or hats to protect from harmful UV rays
• Get seven to nine hours of sleep each night
• Avoid smoking and secondhand smoke
• Do what you can to ease chronic stress
• Eat a balanced diet that consists of plenty of fruits, vegetables and protein-rich foods

Who May Not Benefit From Collagen Powder?

Individuals with allergies or sensitivities to sulfites or certain animal-based foods (like fish or shellfish) should avoid collagen powders that contain those ingredients. Additionally, those who are pregnant or lactating may want to avoid taking collagen powder due to lack of research on how collagen supplementation affects these populations.

Most collagen powders, as well as gelatin, are derived from animal sources such as bones, the skin of pigs or the skin of fish, so they are not considered vegan. While there are collagen powders that market themselves as vegan, collagen in its true form is not vegan.

The best form of collagen depends on factors like personal preference, convenience and side effects. In general, the best form of collagen fits into your personal diet and budget and causes little or no side effects.

As with most supplements, the form of collagen that is better for you is the one you feel comfortable consistently taking that results in minimal side effects.

Collagen powder can vary in cost depending on brand, size of container and ingredients. For instance, the products on our list range anywhere from $22 per to almost $75 per canister.

When shopping for a collagen supplement, it’s important to remember that collagen is not a complete protein, says Zoe Schroeder, a registered dietitian nutritionist in Tucson, Arizona. Therefore, she recommends combining a collagen supplement with other protein sources like foods or protein powder.

Schroeder advises consumers to also look for products that are third-party tested—doing so will lower the risk of heavy metal contaminants being present in the product.

Additionally, she recommends reading the ingredient list carefully. The key, she says, is finding a supplement with a short ingredient list. “There really should just be collagen,” she notes, adding that some brands may also include vitamin C, which is fine, too. Schroeder looks for unflavored varieties to allow for greater versatility.

There are flavored products as well, though she reminds consumers that choosing a flavor might also mean the inclusion of more ingredients and additives.