Best Collagen Supplements for Skin Health, According to Dietitians

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In recent times, collagen supplements have become increasingly popular, often seen in smoothies shared by influencers or lining the shelves of health stores. This trend stems from their association with maintaining vibrant skin, robust nails, and healthy hair, given that collagen is the most prevalent protein in the body. While often hailed as a beauty enhancer, it’s essential to evaluate whether it meets expectations. To demystify this, the Good Housekeeping Institute Nutrition & Fitness Lab engaged registered dietitians to assess research and analyze over 30 collagen supplements to identify the most effective options.

Our Top Picks:

“Collagen, primarily located in the skin, bones, tendons, and connective tissues, is the body’s primary protein, providing these tissues structural support,” explains Dawn Jackson Blatner, RDN, author of The Flexitarian Diet. While collagen can be found in animal products—primarily meats and fish that contain connective tissues—various foods also supply the nutrients the body requires to produce collagen naturally.

“Collagen supplements offer the body supplemental collagen peptides that are metabolized into amino acids during digestion. These amino acids can aid in collagen production across various bodily tissues,” Blatner adds.

Renowned for enhancing skin elasticity, hydration, and overall glow, collagen has become a staple in many beauty routines. Users frequently report benefits such as smoother skin and stronger nails, although substantial studies are still necessary to validate these claims.

For additional insights on how the Good Housekeeping Institute evaluates supplements, including tips for selecting the best collagen supplement for your needs, refer to the concluding section of this guide. Additionally, if you’re seeking other protein sources, consider our list of top-tested protein powders.

At the Good Housekeeping Institute Nutrition Lab, our registered dietitians conduct comprehensive reviews of every recommended supplement according to our dietary supplement methodology. We also have articles vetted by our Medical Review Board for scientific accuracy. Remember, a supplement should complement your diet, not replace the essential nutrients from whole foods and healthy lifestyle practices. Always consult your healthcare provider before starting any dietary supplement.

How We Evaluate the Best Collagen Supplements

At the Good Housekeeping Institute Nutrition Lab, our dietitians meticulously analyzed over 30 collagen supplements, assessing factors like ingredient lists, collagen types and origins, serving sizes, additional ingredients, and overall quality, including certifications from third-party testing.

Given that the U.S. Food and Drug Administration (FDA) does not pre-approve dietary supplements for safety and efficacy before they reach the market, thorough research and conversations with healthcare providers are crucial when selecting any supplement.

We prioritized recommendations confirmed for purity, potency, and safety by reputable third-party organizations, additionally reviewing marketing claims, ingredient transparency, and product quality.

We concentrated on highly-rated collagen supplements from trusted brands that adhere to rigorous quality standards. While evaluating the products, we examined collagen type, source, serving size, added ingredients, and form. Additionally, our hands-on testing involved mixing selected collagen powders into both hot and cold liquids and incorporating them into foods like baked goods to assess their solubility, taste, and texture.

What to Look for When Shopping for Collagen Supplements

In general, most powdered collagen tends to dissolve more easily in liquids compared to standard protein powders. However, there are key factors to consider when selecting the option that best fits your requirements.

✔️ Form: Collagen is primarily available in powdered form that integrates seamlessly into food and liquids. However, some brands also offer capsules, gummies, or liquid formulations. Blatner suggests looking for options labeled as hydrolyzed collagen or collagen peptides, which tend to be easier for the body to digest due to their smaller particle size.

✔️ Source: The majority of collagen is derived from bovine sources. If you follow a vegan or vegetarian diet, consider marine-sourced collagen alternatives. Note that plant-based collagen products do not actually contain collagen; instead, they provide the building blocks necessary for the body to produce it.

✔️ Type: “There are approximately 30 types of collagen,” Blatner describes. “The most common types are I, II, and III,” each serving distinct functions elaborated upon later in this guide.

✔️ Price: Pay attention to the price, keeping in mind both the cost per serving and the serving size. It’s also wise to verify the amount of collagen in each serving, as this can vary significantly across brands.

✔️ Quality: Inspect the ingredients to ensure that the supplement is free from artificial additives. Brands highlighted in this article are third-party tested for purity, potency, and safety. Look for certifications from entities like USP or NSF, which ensure the product adheres to high-quality standards. Transparency in ingredient sourcing and avoiding “proprietary blends” is also essential.

What is Collagen?

“Collagen is a fibrous protein that is one of the major components of the extracellular matrix, which gives structure to the cells and tissues in your body,” explains Jaime Schehr, ND, RD, CDN, an esteemed expert in integrative medicine and nutrition. “The body produces collagen naturally, but production can diminish with age. Factors like UV exposure, smoking, and inadequate nutrition can also compromise collagen synthesis.”

Dr. Schehr further emphasizes that collagen is vital for maintaining skin elasticity and hydration, contributing to skin strength, and providing framework for cartilage that supports joint flexibility. “Collagen supplements are commonly derived from animal sources like bovine or marine collagen. Opt for third-party tested, organic, or grass-fed products whenever possible,” Dr. Schehr advises.

What are the Different Types of Collagen?

Collagen supplements are derived from animal connective tissues, primarily sourced from the skin and bones of cows, pigs, chickens, and fish. According to Blatner, the most common types include I, II, and III:

• Type I: This is the most abundant type, making up about 90% of the body’s collagen. It is often used to promote skin, tendon, ligament, bone, and dental health.

• Type II: Typically used to support joint and cartilage health.

• Type III: Generally found alongside Type I and is prevalent in muscles and blood vessels. Many collagen products combine various types for enhanced benefits.

Although many vegan or plant-based collagen supplements are available, Blatner clarifies that these do not actually contain collagen. Instead, they provide the necessary amino acids, vitamin C, and other nutrients that help the body synthesize collagen.

What are the Benefits of Taking Collagen?

“Collagen is not merely a fad,” Blatner asserts, referring to research that indicates potential collagen benefits such as:

• Skin: Enhanced hydration, elasticity, and diminished appearance of wrinkles.

• Joints: Reduced discomfort and increased joint mobility.

• Bones: Strengthened bone mineralization.

Other potential benefits might include improvements in hair and nail strength, enhanced wound healing, oral health, and supports digestion, including alleviation of GERD and bloating, according to Blatner.

Are There Any Downsides to Taking Collagen?

“While collagen peptides are beneficial, they are not a complete protein, which means they don’t fulfill protein requirements,” Dr. Schehr warns.

Blatner points out that there are no known drug interactions or contraindications associated with collagen, which is reassuring. “Some types are marine-based, so individuals with seafood allergies should steer clear. Those who follow a vegan or vegetarian lifestyle should also avoid collagen, as it primarily derives from animals. As with any supplement, consult your healthcare provider before making changes,” Blatner advises.

Is it Safe to Take Collagen Every Day?

Both Schehr and Blatner agree that daily collagen supplementation is generally safe. “A typical dosage ranges from 2.5 to 15 grams per day,” Blatner states. “Research suggests that benefits can be observed within this dosage range. You might begin to notice skin improvements within four weeks, but achieving optimal results could take up to 12 weeks.” Nonetheless, because collagen is not a complete protein and lacks essential amino acids, Blatner recommends viewing it as a supplement for skin and joint health rather than a primary source of protein.

Are There Populations Who Should Avoid Collagen Supplements?

Collagen is likely safe for most healthy individuals, and there are no known drug interactions, asserts Blatner, acknowledging that research involving children and pregnant or breastfeeding individuals is limited. Furthermore, those with a history of kidney stones should consult their physician before consuming collagen supplements, since initial findings suggest that collagen may slightly raise oxalate levels, potentially contributing to kidney stone formation in high-risk individuals. Additionally, vegans and vegetarians should avoid collagen due to its animal origins, as should those allergic to seafood with respect to marine-sourced collagen.

Why Trust Good Housekeeping?

Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT leads the Good Housekeeping Institute Nutrition & Fitness Lab, overseeing the evaluation of nutrition products, supplements, and fitness equipment. As a registered dietitian and personal trainer, she manages extensive product reviews and updates on the latest findings in nutrition.

Lauren Manaker, MS, R.D.N., L.D., CLEC., CPT, is an award-winning registered dietitian with over 20 years of expertise in women’s health, fertility, and nutrition. She translates complex nutrition science into accessible, evidence-based advice for the public, frequently contributing to reputable media outlets.

Dawn Jackson Blatner is a Registered Dietitian Nutritionist and Certified Specialist in Sports Dietetics. She has coached at a professional baseball team and authored influential books, including The Flexitarian Diet and Superfood Swap. Her focus is on Positive Nutrition Therapy for optimal health. Follow her on social @djblatner.

Jaime Schehr, N.D., R.D,. C.D.N., is a licensed Naturopathic physician and Registered Dietitian with experience in both fields since 2006. She co-founded a medical fitness consulting firm and frequently engages in public speaking on topics related to integrative medicine and nutrition.

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