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A daily smidgen of collagen could be just the thing for your skin health. Our dietitian evaluated top products. Vital Proteins and Care/of, among others, made our list.
Sun exposure also contributes to collagen breakdown and can lead to unwanted wrinkles.
People often use collagen supplements to promote skin health, as this protein has shown benefits for:
skin elasticity
hydration
texture
However, not all collagen supplements are created equal, and collagen is available in several forms.
Collagen is most commonly derived from:
bovine
porcine
marine sources
It can also be produced synthetically from insect, yeast, and plant or mammal cultures, resulting in a lower risk of allergic reactions.
Though bovine collagen is more widely found in supplements, marine collagen is found to be better absorbed and less inflammatory and to contain fewer toxins, according to the 2018 research referenced above.
What is the difference between regular and hydrolyzed collagen?
You’ll see this term quite a bit in collagen descriptions below: hydrolyzed.
Hydrolyzed collagen has been broken down into smaller molecules. It may be easier for your body to digest and absorb than regular collagen.
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We selected the products featured in this article based on the following criteria:
Type of supplement: We included collagen supplements in various forms, including powders and capsules.
Ingredients: We selected collagen supplements made with high quality ingredients, all of which are free of fillers and unnecessary additives.
Third-party testing or certifications: Many of the products on our list have been tested or certified by a third-party organization to ensure safety and quality.
Dosage: Most studies have evaluated the effects of collagen at doses of 2.5–10 grams (g) per day. We selected collagen supplements available in a wide range of doses so that you can adjust based on your needs.
When selecting a collagen supplement, there are several factors to consider.
First, it’s important to consider the type of supplement.
While some people prefer the ease and convenience of capsules, others enjoy the versatility of collagen powders, which can easily be mixed into beverages and baked goods.
You should also check the label to determine the dosage.
Although there are no established guidelines for how much collagen you should take, studies show that doses of 2.5–15 g of collagen peptides per day are considered safe and effective.
You may also want to read the ingredients label, as some products may contain additional ingredients to support skin health, such as:
silica
hyaluronic acid
vitamin C
Finally, be sure to opt for high quality supplements purchased from a reputable retailer and look for products that have undergone third-party testing to ensure quality and safety.
• produced in a third-party certified facility • formulated with a blend of ingredients for hair and skin health • naturally flavored and sugar-free • contains hydrolyzed collagen
• more expensive than similar products • not tested by an independent lab
• includes collagen derived from four sources • hydrolyzed to increase absorption • contains a high dose of collagen per serving • formulated with vitamin C and probiotics
• expensive • some negative reviews of the taste and smell
NSF=NSF Certified for Sport K, P= certified keto and paleo IF=Informed Sport certifiedGF=NSF-Certified Gluten Free
The amount of time it takes to experience noticeable benefits after taking collagen supplements can vary. However, some research suggests that collagen supplements could improve skin elasticity and hydration within just 4–12 weeks.
However, to ensure safety, it’s important to purchase products that have been tested by an independent lab whenever possible. Additionally, be sure to consult a healthcare professional before adding any new supplements to your routine.
Some research suggests that collagen could help slow down signs of aging. In fact, one review of 19 studies concluded that hydrolyzed collagen supplements could:
reduce skin aging
decrease wrinkles
improve skin elasticity after 90 days
There is limited research on whether collagen can tighten skin. However, some studies have found that collagen supplements could potentially improve the appearance of saggy skin by improving:
skin elasticity
hydration
texture
Because collagen is derived from animal products, there are no vegan-friendly sources of collagen.
Some older research suggests that vegan collagen could be produced using genetically modified yeast and bacteria. However, more studies are needed, and vegan collagen supplements are not yet readily available.
However, several vegan-friendly collagen-boosting supplements are already on the market. These usually contain ingredients that support collagen production, such as vitamin C.
Alternatively, you can consume more vitamin C-rich foods, such as fruits and vegetables, to help naturally promote collagen production.
Collagen can fit into a ketogenic diet, as it is typically low in carbs and high in protein. However, to keep your carb intake low, be sure to check the ingredients label carefully and opt for products without added sugar.
Taking a collagen supplement can be an easy and effective way to help promote better skin.
Plenty of products are available, containing a range of dosages and a variety of ingredients.
When deciding which supplement is right for you, consider:
the type of supplement
additional ingredients
the dosage
whether the product has undergone third-party testing
As with any supplement, consult a healthcare professional before adding collagen to your treatment regimen, especially if you have any underlying health conditions.
Last medically reviewed on August 3, 2023
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
