We independently evaluate all of our recommendations. If you click on links we provide, we may receive compensation. What to Buy Nutrition Products & Supplements The 12 Best Collagen Supplements, Tested and Reviewed We researched and taste-tested collagen supplements to find the best ones on the market By Sarah Anzlovar MS, RD Sarah Anzlovar MS, RD Sarah Anzolar, MS, RD is a private practice dietitian, Health nutrition writer, recipe developer, food photographer, and brand consultant. health's editorial guidelines and Anne Cook Carroll, MS, RD Anne Cook Carroll, MS, RD Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University. She is a dietitian at Culina Health, specializing in nutrition counseling for weight loss, disease management and prevention, as well as family nutrition. She previously worked at an inpatient hospital providing medical nutrition therapy for a range of acute and chronic diseases. She also specializes in supplement research, analyzing quality, efficacy, safety, and optimal utilization of supplements to improve health outcomes. health's editorial guidelines Updated on December 3, 2024 Medically reviewed by Melissa Nieves, LND Medically reviewed by Melissa Nieves, LND Melissa Nieves, LND, RD, is a registered dietitian with Practical Nutrition, LLC. She also works as a bilingual telehealth dietitian for Vida Health Program. learn more Fact checked by Richard Scherr Fact checked by Richard Scherr Rich Scherr is an updates strategist and fact checker for Health.com. He is a seasoned journalist and editor with over two decades of experience, he has held several leadership roles at major publications. health's fact checking process In This Article View All In This Article Reviews Types of Collagen Our Top Picks A Note About Supplements Should I Take Collagen Supplements? Our Supplement Testing and Research Process Our Experts Ingredients: What to Pay Attention to How Much Collagen Should You Take? Your Questions, Answered Who We Are Health Collagen is a protein in our body that can help maintain skin elasticity, strengthen nails, and support joints, muscles, and bone density. It's also available in supplement form, and according to registered dietitian Kelsey Kunik, RDN, collagen supplements might also help improve skin hydration, reduce joint stiffness, and even support heart and gut health. They can also be an easy way to get in extra protein. Our team of registered dietitians researched dozens of supplements to choose the best collagen supplements. We tested 25 top-ranked collagen powders in our NYC-based lab for taste, texture, smell, and how well they dissolve in cold and hot liquids. We also considered collagen types, ingredient quality, overall nutritional composition, and independently verified products. Note that all of the collagen supplements on our list are collagen peptides (also called hydrolyzed collagen), a form of collagen broken down into smaller amino acid chains for more optimal absorption. Types of Collagen Collagen can provide various benefits, depending on the collagen type. The main types of collagen are I through IV: Type I collagen is the most abundant form in connective tissue, including skin, tendons, and ligaments, and is a main structural component of bones. It is also the most common form found in supplements, providing the biggest range of potential benefits.Type II is the primary collagen found in cartilage. Supplements with this type of collagen are intended to support joint health and help to alleviate joint pain.Type III is found in muscles and organs, including the skin, so supplements with this type can be particularly beneficial for muscle recovery and skin health.Type IV is found in various tissues in the body and may support skin health.Type V is associated with benefits for hair and skin health. Editor's Take Collagen supplements are easy to incorporate into your diet and can be a great way to improve both your overall protein intake and skin and joint health. Recent studies show that collagen can reduce joint pain. Some studies show that it may improve skin elasticity, although it may take up to eight weeks to see improvements. Keep in mind that collagen is not considered a complete protein source, meaning it does not contain all the essential amino acids. You can pair it with other protein sources like chicken, eggs, or protein powder to get any missing amino acids. The best form of collagen is the one you will take regularly. You can mix powdered versions into coffee, tea, water, or a smoothie. Capsules can be a great pick for traveling, although they can contain lower amounts of collagen, and you may need to take multiple pills daily to meet your needs. Since most variations are tasteless, it's hard to pick a favorite. My current go-to's are our Best Overall, Bub's Naturals Collagen Peptides in my morning coffee. I also use our Best Flavored, Vital Proteins Lemon Collagen Peptides in the evening in hot water and our Best for Skin Health, Thorne Collagen Plus, for beauty benefits. -Amy Fischer, MS, RD, CDN, senior nutrition editor for Health.com Our Top Picks Best Overall: Bubs Naturals Collagen Peptides Best Overall Runner-up: Vital Proteins Collagen Peptides Powder Best Multi-Source: NOW Supplements Multi Collagen Protein Types I, II, and III Best Flavored: Vital Proteins Lemon Collagen Peptides Best Marine Based: Procaps Marine Collagen Peptides Best for Pre-Workout: Gnarly Collagen Pro Best for Athletes: Sports Research Collagen Peptides Best for Skin Health: Thorne Collagen Plus Best Capsule: Youtheory Collagen Best for Joints: Momentous Collagen Peptides Best Creamer: Garden of Life Collagen Creamer Best Quick-Dissolving: Great Lakes Wellness Collagen Peptides A Note About Supplements Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of medical experts reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking. Best Overall Bubs Naturals Collagen Peptides PHOTO: Health $46 at Amazon View on Bubsnaturals.com View on Thefeed.com Why We Like It If you’re looking for a simple, unflavored collagen powder, Bubs Naturals Collagen Peptides is a great choice. It contains types I and III collagen, which have been shown to support skin, hair, and nail health. With 18 grams of protein from grass-fed, pasture-raised cows per serving, it’s an easy way to add protein to your diet—especially since it can be added to warm or cool beverages. We like that it dissolves well in both cold and hot drinks with no clumps or off-putting flavor. Plus, it is truly flavorless when mixed into any drink. In addition to the traditional tub, you can also purchase single-serve packets, which are a convenient option for those on the go or traveling. We like that this pick is NSF Certified for Sport, an independent organization that tests for harmful contaminants and banned substances in sports. It’s also gluten-free, nut-free, soy-free, and non-GMO. It's Worth Noting It only contains types I and III collagen, so it may not be the best option for someone looking for primarily joint support. Product Details: Form: powderServing Size: 2 scoops, 20 gramsProtein per serving: 18 grams Collagen per serving: 20 gramsCollagen Source: grass-fed bovineOther ingredients: none PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang Best Overall Runner-up Vital Proteins Collagen Peptides Powder PHOTO: Amazon $50 $34 at Amazon $20 at Target $28 at Walgreens Why We Like It Vital Proteins Collagen Peptides is one of our top go-to collagen powders because it's widely available and flavorless. Each 4-tablespoon serving provides 18 grams of protein and 20 grams of collagen. It's also available in flavored versions, like vanilla and chocolate, which tastes great added to coffee. It is NSF Certified Sport, so it's an ideal choice for athletes because it's independently verified not to contain any banned substances for sport. Our dietitians like the variety of ways to use this powder, making it easy to boost your protein intake and get the collagen benefits. It mixes well into various foods and beverages, including coffee, smoothies, protein bites, baked goods, yogurt, oatmeal, soup, and more. It's Worth Noting Our testers noted that this powder doesn't dissolve well in cold water, so it's best mixed into hot beverages like tea or coffee or a smoothie. Also, note that the canister does not include a scoop, so you'll need a tablespoon to measure the accurate dose. Product Details: Form: powderServing Size: 4 tablespoonsProtein per serving: 18 gramsCollagen per serving: 20 gramsCollagen Source: BovineOther ingredients: none PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang Best Multi-Source NOW Supplements Multi Collagen Protein Types I, II & III PHOTO: Health $40 $30 at Amazon $30 at Walmart View on Vitacost Why We Like It We love that Now Multi Collagen Protein contains multiple collagen types, including type I and III, and type II for joint and bone support. The collagen in this pick comes from a mix of cow, chicken, and fish sources and provides 10 grams of protein per serving (2.5 tablespoons). It also has a simple ingredient list and contains over 100% of your daily vitamin C needs to support collagen production. Because it’s unflavored, you can easily add it to any food or beverage—coffee, tea, oatmeal, smoothies, baked goods, and more. However, we noticed it it has a bit of a fishy aftertaste, so we recommend blending it into smoothies or flavored drinks. Now Foods, known for its quality supplements, completes comprehensive purity and potency testing to ensure its products contain the amount listed on the label and no harmful contaminants. It's Worth Noting While it provides all three types of collagen, it is lower in protein than some other collagens available on the market. Also, it's not suitable for those with a fish allergy. Product Details: Form: powderServing Size: 2.5 tablespoonsProtein per serving: 10 grams Collagen per serving: 11 gramsCollagen Source: bovine (cow), poultry, marineOther ingredients: vitamin C, grapeseed oil extractDietary Considerations: soy-free, egg-free, nut-free, made without gluten, contains fish PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang PHOTO: Health / Alexander Huang Best Flavored Vital Proteins Lemon Collagen Peptides PHOTO: Health $28 $20 at Amazon $20 at Target $20 at Walmart Why We Like It For people who prefer flavor with their collagen, Vital Proteins makes a delicious lemon powder that contains 20 grams of collagen from grass-fed cows. With 18 grams of protein per serving, it's also a great option for increasing your protein intake. Pam Hartnett, MPH, RDN, owner of The Vitality Dietitians, recommends Vital Proteins Lemon Collagen Peptides because it's made from pasture-raised cows and easy to add to hot or cold beverages. She notes that a milk frother or small whisk can help blend this powder into cold drinks. This lemon-flavored powder received the highest flavor ratings during our testing when mixed into plain, cold, and hot water. We love the lemonade-like taste and smell, and we also like that it dissolved completely into both cold and hot drinks. It’s sweetened with stevia, a low-calorie sweetener that is generally recognized as safe (GRAS), though some people don’t love the taste of it or prefer to avoid it. It's Worth Noting While it doesn’t contain any added sugars, it is sweetened with stevia, a low-calorie sweetener that some may not like. Product Details: Form: powderServing Size: 4 tablespoonsProtein per serving: 18 grams Collagen per serving: 20 gramsCollagen Source: grass-fed bovineOther ingredients: natural flavors, citric acid, sea salt, stevia PHOTO: Health PHOTO: Health PHOTO: Health Best Marine Based Procaps Marine Collagen Peptides PHOTO: Health $45 $40 at Amazon View on Hsn.com View on Procapslabs.com Why We Like It If you’re a pescatarian or prefer to avoid products made from cows or chickens (the two most common sources of collagen), ProCaps Marine Collagen Peptides can be a good option. It contains five grams of collagen per serving coming from tilapia. While this is a lower collagen dose compared to other supplements on our list, it's within the range that the research has shown to be effective at improving skin elasticity and other possible benefits. It’s independently verified and contains just one ingredient—collagen peptides. It’s unflavored (don't worry—it doesn’t taste like fish), so it can be added to any food or beverage you’d like. We also like that it completely dissolves in cold and hot drinks, so there are no clumps in your drink. It's Worth Noting It’s lower in collagen and protein than most other powders and is not suitable for anyone with a fish allergy. Product Details: Form: powderServing Size: 1 scoop (5g)Protein per serving: 5 gramsCollagen per serving: 5 gramsCollagen Source: fish (tilapia)Other ingredients: none PHOTO: Health PHOTO: Health PHOTO: Health PHOTO: Health PHOTO: Health Best for Pre-Workout Gnarly Collagen Pro PHOTO: Health $50 at Amazon $10 at Walmart View on Gognarly.com Why We Like It Gnarly Collagen Pro is a great pre-workout supplement that helps support muscle, tendon, ligament, and joint recovery and boosts protein intake to help with muscle growth and repair. We like that this collagen powder contains nutrients to support collagen production: amino acids from the collagen peptides, vitamin C, zinc, and copper. Each two-scoop serving contains 15 grams of hydrolyzed collagen with 14 grams of protein sourced from pasture-raised cows (bovine). This powder is unflavored, so it can be mixed into a variety of beverages. While testing it, we found it didn't dissolve well in cold water, so we recommend using a shaker bottle, frothing mixer, or blending it into a pre-workout smoothie. Our testers also noted that it has a mild metallic-like flavor when mixed with water (likely from the zinc), so you may want to mix it in a flavored drink or smoothie. Gnarly Pro Collagen is both NSF Contents Certified and NSF Certified for Sport, two rigorous certifications that ensure that what’s in the package is what you see on the label and that it doesn’t contain any harmful contaminants or substances banned by sport. It’s available in a canister or individual travel packs that are easy to take on the go. It's Worth Noting Because this supplement contains additional vitamins and minerals, if you're taking other supplements (like a multivitamin), make sure you’re not exceeding the Tolerable Upper Intake Level (UL) for any nutrient. Keep in mind that zinc may interact with certain medications, such as antibiotics, diuretics, and Penicillamine, a medication used to treat rheumatoid arthritis. Product Details: Form: powderServing Size: 2 scoopsProtein per serving: 14 grams Collagen per serving: 15 gramsCollagen Source: bovineOther ingredients: zinc, vitamin C, copper PHOTO: Health PHOTO: Health PHOTO: Health PHOTO: Health PHOTO: Health Best For Athletes Sports Research Powder Supplement PHOTO: Health / Joy Kim $37 $33 at Amazon View on Sportsresearch.com $34 at IHerb Why We Recommend It Sports Research Collagen Powder is a great option for athletes because it contains type I and III collagen for muscle, tendon, and ligament support and is Informed Choice Certified. This ensures that it is independently verified for purity and potency and free from banned substances for sport and other potential contaminants. We also like that this is a single-ingredient, concentrated powder with 11 grams of hydrolyzed bovine collagen (with 10 grams of protein) per scoop. This powder is unflavored, but our testers noted a slight taste when mixed with water. If you use it as a post-training supplement, we recommend mixing it into a flavored beverage like coffee or an electrolyte drink. It also works well blended into a post-workout smoothie. It's Worth Noting Our testers found that this powder did not dissolve well in cold water, so we recommend mixing it with warm water first, then adding ice if you want to enjoy it cold or blending it into a smoothie. Product Details: Form: powderServing Size: 1 scoopProtein per serving: 10 grams Collagen per serving: 11 gramsCollagen Source: bovineOther ingredients: none PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson Best For Skin Health Thorne Collagen Plus PHOTO: Health $60 at Amazon View on Thorne.com View on Beautifiedyou.com Why We Recommend It Thorne Collagen Plus is our top pick for skin health support, containing collagen peptides and additional skin-supporting ingredients, including antioxidants, nicotinamide riboside (NR), and ceramides. Each one-scoop serving contains 13 grams of grass-fed, hormone-free, bovine collagen peptides with 12 grams of protein. It contains type I and III collagen, which have been shown to support skin elasticity and hydration. We also like that this supplement is NSF Certified for contents, ensuring it contains what the label states and is free of potential contaminants. This powder contains a patented, plant-based blend called MitoHeal, which contains polyphenols (antioxidants). While research is limited on this particular blend, antioxidants, in general, can help reduce inflammation by fighting free radicals, which can reduce signs of skin aging, including wrinkles, fine lines, and pigmentation. It also contains Nicotinamide Riboside (NR), which stimulates NAD+ production, a molecule that may promote cellular repair and reduce premature skin aging. Thorne recommends mixing one scoop with 8-12 ounces of water daily. It is passion berry flavored, and our testers noted it was a pleasant mild berry flavor with a little sweetness from stevia. We also like that it mixes easily with cold water with a smooth texture and no graininess. It's Worth Noting It's recommended that you take this supplement daily for an extended period to see the benefits of all of these ingredients, and it's relatively expensive at $60 for 30 servings. Also, the sweet berry flavor works best with water, so it's less versatile than other collagen supplements on our list. Product Details: Form: powderServing Size: 1 scoopProtein per serving: 12 grams Collagen per serving: 13 gramsCollagen Source: bovineOther ingredients: MitoHeal (polyphenol blend), Nicotinamide Riboside Hydrogen Malate, HydroPeach Ceramides, natural flavorings, stevia, citric acid PHOTO: Health PHOTO: Health PHOTO: Health PHOTO: Health Best Capsule Youtheory Collagen PHOTO: Amazon $11 at Amazon $22 at Target $13 at Walmart Why We Like It If you prefer to take your collagen in pill form, Youtheory Collagen Advanced could be a good option. Each capsule contains one gram of collagen, and a full recommended serving size (six capsules) contains six grams of hydrolyzed collagen and 100 percent of your daily vitamin C needs. Most research on collagen supplements suggests that between five and 15 grams is an adequate dose, which is difficult to find in capsule or pill form. It’s independently tested for heavy metals and other contaminants to confirm that the capsules contain the amount listed on the supplement facts panel. It is also significantly less expensive than most powders. It's Worth Noting You need to take six capsules to get the full dose and the capsules are also large and difficult to swallow. Also, unlike powders, capsules are not a meaningful source of protein. Product Details: Form: capsuleServing Size: 6 capsulesProtein per serving: 0 grams Collagen per serving: 6,000 milligrams (6 grams)Collagen Source: grass-fed bovineOther ingredients: magnesium stearate, vitamin C Best for Joints Momentous Collagen Peptides PHOTO: Health / Joy Kim $52 at Amazon View on Livemomentous.com Why We Like It Momentous Collagen Peptides are designed specifically for those looking to improve joint health, which could be a good choice for active people. It contains a mix of types I, II, and III of bovine-sourced collagen as well as FORTIGEL—a type of collagen peptide that may stimulate collagen production in tendons and reduce knee and joint pain in otherwise healthy people. Because it’s NSF Certified for Sport, it’s also a good option for competitive athletes. This powder can help you boost your protein intake, as it contains 15 grams of protein per serving. Since it’s unflavored, you can add it to any drink or food you’d like without changing the taste. One serving contains around 50 percent of your daily vitamin C needs, which can also help stimulate collagen production. It's Worth Noting One thing to note is that during testing, we noticed it didn't fully dissolve when mixed in beverages, especially cold water, so it may require extra mixing or using a frother. It's also pricier than many of the other powders on the market, so it’s worth considering whether you need the addition of the FORTIGEL in your powder. Product Details: Form: powderServing Size: 1 scoop (16.9g)Protein per serving: 15 grams Collagen per serving: 16.8gCollagen Source: grass-fed bovine and FORTIGEL collagen hydrolysateOther ingredients: vitamin C PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Jhett Thompson PHOTO: Health / Joy Kim Best Creamer Garden of Life Collagen Creamer PHOTO: Amazon $31 at Amazon View on Gardenoflife.com Why We Like It If you’re looking for collagen designed specifically to add a touch of creamy sweetness to your coffee or hot beverage of choice, we recommend Garden of Life Collagen Creamer. With 10 grams of collagen (9 grams of protein) per scoop, it’s an easy and delicious way to get your dose of collagen as you start your day. The dairy-free and gluten-free creamer is also available in chocolate and vanilla flavors. We especially like adding the product to our coffee and detected a subtle note of coconut thanks to the coconut-derived medium chain triglyceride (MCT) oil. It dissolves best in hot coffee or tea, leaving no clumps or grainy texture. It also contains fiber and probiotics, which are safe for most people and may benefit gut health. However, anyone with digestive issues may want to discuss this with a healthcare provider before trying. It's Worth Noting While it doesn’t contain any added sugar, it is sweetened with stevia, and we found it has a pretty sweet taste that not everyone will enjoy. With 140 calories per scoop, it’s higher in calories than most other collagen powders. The calories come primarily from the protein, the MCT oil, and a small amount of carbohydrates. Product Details: Form: powderServing Size: 1 scoop (275g)Protein per serving: 9 gramsCollagen per serving: 10 gramsCollagen Source: bovineOther ingredients: coconut MCTs, organic gum acacia, coconut cream, natural vanilla flavors, organic stevia, bacillus subtilis Best Quick-Dissolving Great Lakes Wellness Collagen Peptides Image: Great Lakes Wellness. $30 $19 at Amazon View on Greatlakeswellness.com Why We Recommend It We love that this Great Lakes Wellness Collagen Peptide Powder easily dissolves in hot or cold beverages with minimal stirring. Our testers appreciated the powder's fine-milled texture and versatility as an unflavored option. However, if you do want to take your coffee up a notch, we also love their delicious flavored powders, which come in multiple flavors, like chocolate, chai, and vanilla. A two-scoop serving contains 20 grams of grass-fed bovine collagen peptides (type I and III), 18 grams of protein, and no added ingredients. We also like that ConsumerLab.com independently tested and approved it for purity and potency. It's Worth Noting Our testers noted a slightly unpleasant gelatin-like aftertaste when mixed with plain water, so we recommend mixing it into a flavored beverage. Product Details: Form: powderServing Size: 2 scoops (20g)Protein per serving: 18 gramsCollagen per serving: 20 gramsCollagen Source: bovineOther ingredients: none Should I Take Collagen Supplements? As with many supplements, the research on collagen supplements is not always consistent, and we still have much to learn. You might not need a supplement if you consume enough of the building blocks of collagen, which include amino acids from protein sources and collagen-supporting nutrients, including vitamin C, zinc, and copper. However, quality collagen supplements are safe for most people to take regularly and are a convenient way to boost protein intake, and support skin, joint, bone, and muscle health. Our Supplement Testing and Research Process Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are independently tested and certified by independent certifiers like USP, NSF, or ConsumerLab.com. It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Our process for testing collagen powders includes taste testing the top-rated collagen powders in cold water and hot liquids (coffee or tea) in our testing lab. We rate powders based on taste, aftertaste, smell, texture, and how well they dissolve. Our nutrition editor also rates each powder for nutritional composition, quality of ingredients, and independent verifications. Our Experts Experts we spoke to for choosing the best collagen supplements include: Pam Hartnett MPH, RDN, dietitian and owner of The Vitality Dietitians Kelsey Kunik RDN, intuitive eating dietitian Sarah Pflugradt, MS, RDN, CSCS, dietitian and author of Live to Eat Well and Better Daily Weight Loss Habits Jamie Adams, MS, RDN, women’s health nutrition expert and owner of Mamaste Nutrition, gave insight into how the body uses collagen and who may most benefit from collagen supplements. Shannon A. Garcia, MDS, RD, LD with KISS in the Kitchen, provided tips on the safety of collagen and what to look for in supplements. Ingredients: What to Pay Attention to It is essential to carefully read a supplement's ingredient list and nutrition facts panel to determine which ingredients are included and how much of each ingredient is included relative to its recommended daily value. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. Vitamin C. Vitamin C is commonly added to collagen supplements for enhanced absorption. This water-soluble vitamin is generally safe for most people. However, too much vitamin C can lead to side effects, including nausea, vomiting, and diarrhea, so be mindful about using collagen powders along with other vitamin C supplements or multivitamins. The Tolerable Upper Intake Level (UL) for vitamin C is 2,000 mg per day for adults. Zinc. Some collagen supplements also contain zinc. Too much zinc (more than 40 mg) in supplement form can lead to nausea, vomiting, and diarrhea, so pay attention to how much you’re taking from supplements. Zinc may also interact with certain medications, so if you’re considering a collagen supplement that contains zinc, check with your healthcare provider to ensure it’s safe for you. Vegan Collagen Supplements Collagen supplements are made from animal or marine sources, which means they would not be vegan-friendly or appropriate for someone who avoids those foods. “Currently, there are vegan-based supplements that help to boost collagen production, but they are not a direct source of collagen peptides,” says Jamie Adams, MS, RDN, women’s health nutrition expert and owner of Mamaste Nutrition. How Much Collagen Should You Take? Since you don’t need to get collagen through food (your body can make it as long as you consume adequate protein, vitamin C, zinc, and copper), there isn’t an established dose. Most studies that test the benefits of collagen use between five to 15 grams of collagen peptides or hydrolyzed collagen daily for eight to 12 weeks (though some are shorter or longer). One exception is Verisol, a specific type of collagen peptide that has been shown to have some skin benefits at doses as low as 2.5 grams. The right dose depends on your goals and current diet. “Lower amounts are used for skin support, while closer to 10-15 grams per day is used to support bone and joint health,” says Kunik. Collagen supplements are generally well tolerated by most people and there is no established tolerable upper intake level. “A normal serving size (one to two scoops per day) is safe and offers a variety of amino acids that complement other sources of protein in the diet,” says Shannon A. Garcia, MDS, RD, LD with KISS in the Kitchen. But you’ll want to consider how collagen supplements fit into your overall protein intake. Collagen supplements aren’t a good source of the amino acid tryptophan, which is an essential amino acid you need to consume because your body can’t make it. One recent study suggests that consuming up to 36 percent of your protein from collagen peptides is safe while still allowing for enough other protein in your diet to ensure you’re getting all of the essential amino acids to stay healthy. Your Questions, Answered Is it ok to take collagen every day? Collagen is generally safe to take daily. “It's not something that builds up in the body. It is a protein that will break down and add to your body's pool of amino acids,” says Pflugradt. Taking it sporadically may not lead to any of the potential benefits. “Most studies that found a benefit to collagen supplementation looked at consistent daily intake, and none of these studies found significant side effects,” says Hartnett. Are collagen supplements good for hair? Collagen supplements are often recommended for hair growth because collagen contains many of the amino acids found in keratin, the primary protein found in hair. One very small study showed that 12 weeks of collagen supplements led to women experiencing less breakage and thicker hair. More research is needed to support this theory. Are collagen supplements worth it? The research supporting the benefits of collagen supplements is limited and inconsistent. In general, studies have been small, short-term, and are often done in a very specific population (usually post-menopausal women). It’s also important to understand that many of the studies that show benefits are funded by a company that sells collagen supplements, which may skew results. Before starting a supplement, you may benefit from evaluating gaps in your diet that could support collagen production, such as adequate protein, vitamin C, zinc, and copper. That said, anecdotal evidence suggests that collagen supplements may be a convenient, well-tolerated protein source due to their tasteless nature and high protein content. Who We Are Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian, certified intuitive eating counselor, and experienced writer whose work has been featured in multiple publications. She helps busy moms learn to eat to feel their best and always looks for the most convenient options to support her clients’ lifestyles. She also works with many endurance athletes to support fueling and recovery, including distance runners and triathletes. She thoroughly combed the research around collagen supplements to make the best recommendations to fit various needs. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 12 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA. Oral collagen supplementation: a systematic review of dermatological applications. J Drugs Dermatol. 2019;18(1):9-16. Lugo JP, Saiyed ZM, Lau FC, et al. Undenatured type II collagen (Uc-ii®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. J Int Soc Sports Nutr. 2013;10(1):48. doi:10.1186/1550-2783-10-48 Alcaide-Ruggiero L, Molina-Hernández V, Granados MM, Domínguez JM. Main and minor types of collagens in the articular cartilage: the role of collagens in repair tissue evaluation in chondral defects. Int J Mol Sci. 2021;22(24):13329. doi:10.3390/ijms222413329 Lin CR, Tsai SHL, Huang KY, Tsai PA, Chou H, Chang SH. Analgesic efficacy of collagen peptide in knee osteoarthritis: a meta-analysis of randomized controlled trials. 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National Institutes of Health Office of Dietary Supplements. 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. Published 2019 May 15. doi:10.3390/nu11051079 Kalman, DS, Hewlings, S. The effect of oral hydrolyzed eggshell membrane on the appearance of hair, skin, and nails in healthy middle-aged adults: A randomized double-blind placebo-controlled clinical trial. J Cosmet Dermatol. 2020; 19: 1463– 1472.