Collagen powders are the most effective format as they can offer significantly more collagen per serving than capsules or pills. In addition, powders are also highly versatile and can contain additional good-for-you ingredients.
"Look for hydrolyzed collagen as this is broken down into amino acids and may be easier to absorb," she says. "Products with Types I and III collagen are also best, as these are the predominant collagen types in human skin, with the ratio shifting with age."
Randomized trials have found that collagen supplementation can indeed help by improving hydration, elasticity, and wrinkling. Furthermore, systematic reviews have supported the use of collagen for several aspects of skin health.
Taking a collagen supplement will not cause you to gain weight. In fact, it can help support you on your weight loss journey along with proper diet and exercise. Collagen is beneficial to your bones, muscles, hair, skin, and nails. It also helps to improve your heart health.
If you're taking collagen for the anti-aging benefits, look for type I, or a combo of type I and type III. Both are found in the skin and support skin health (think: improved skin hydration, firmness and texture, as well as fewer wrinkles, per a review study in 2019 in the journal Molecules).
You can consume collagen by either eating it naturally through whole foods (e.g. bone broth, organ meats, etc.) or choosing hydrolyzed peptides in supplement form. Collagen has also been linked to skincare products and injections, but neither helps your body's collagen production — collagen protein must be ingested.
Vital Proteins® Original Collagen Peptides
Jen Says: "My go-to collagen routine is adding Vital Proteins® Collagen Peptides ($27; shop now) in my morning cup of coffee or smoothie – so easy to use."
Our best overall pick is the Ancient Nutrition Multi Collagen Protein Powder, which has hydrolyzed collagen that comes from grass-fed food sources to promote healthy skin and joints.
Collagen supplements may lead to mild side effects such as bloating, heartburn, and feelings of fullness. If you have food allergies, make sure to purchase supplements that don't contain your allergens.
The recommended supplement intake of hydrolyzed collagen is 10g a day. The recommended intake of undenatured type II collagen is 40mg a day.
Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people won't experience adverse side effects.
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One key difference between collagen and collagen peptides is that one is a broken-down form of the other. Collagen peptides are made by breaking animal collagen down through hydrolysis. So, while collagen is a complete protein, collagen peptides are fragments of that protein.
Generally, collagen protein can be safely added to hot coffee, as brewing temperatures are usually below the point at which collagen proteins break down. It can also be added to buttered or bulletproof coffee, though it may not provide additional benefits.
A standard recommendation is to take it in the morning, first thing. The main reason for this is that you take the supplement on an empty stomach. This suggestion potentially has some reasoning, and we suggest you take SkinGlo on an empty stomach.
Collagen does not help with body fat because you cannot reduce fat in specific areas of your body. You can lose weight using collagen rich foods like bone broth, but it will not specifically target your belly fat.
Many of the studies available suggest that you'd be able to noticeably see improvements in skin elasticity, hydration, and density anywhere between 6 and 12 weeks of regular collagen supplementation.
It's unclear whether collagen peptides actually help, but studies show that taking them typically doesn't cause any harm. That said, it's always important to consult your doctor before taking any new supplement.
So which supports hair growth more: collagen or biotin? Based on scientific studies, it seems that collagen has a better claim to improving the condition of your hair. However, both can actually be used together for well-rounded nutrition and countless health benefits, aside from promoting hair regrowth.
There are three main types of collagen present in the body. Cartilage is primarily made up of type II collagen, a tough variety made from animal cartilage which gives cartilage the strength to support joints. Therefore, type II collagen is the type recommended to help with joint issues.
Bone Broth
This tops the list of food sources that contain high amounts of collagen. You can buy bone broth at the grocery store or make it yourself. To make bone broth at home, simply cook beef, pork, poultry, or fish bones in water.
Aniston notes that collagen is essential in supporting healthy skin, nails, and joints — that's why she chooses to start her day off with collagen peptides. "My go-to collagen routine is adding Vital Proteins Collagen Peptides in my morning cup of coffee or smoothie — so easy to use," Aniston told Vital Proteins.
Collagen provides many benefits and making your skin look even more beautiful is one of them. It's no wonder Jennifer Lopez supplements with it! Outside of supplements, J Lo says she always gets asked about her glowing skin.
Improvements in skin, nails, muscle and joint health may become noticeable after three to six months of regular collagen supplementation, but results varied across scientific studies. Results may take longer depending on personal factors including age, nutritional status and overall health.
Collagen supplements may not be safe for: People with fish, shellfish, or egg allergies (collagen supplements may contain these allergens as ingredients)16. People with a Kosher or Halal diet. People with a vegetarian or vegan diet.