How to Pick the Best Collagen Supplement for Your Skin & Health

Collagen supplements are marketed as a solution to reduce the signs of aging and promote the health of your hair, skin, nails, and joints. Although some studies support these claims, Evidence is still limited and often comes from studies funded by supplements. industry.

Consume 2.5 grams to 10 grams of collagen per day It is considered safe according to multiple studies. However, with so many different collagen products available, it can be difficult to determine which ones will be effective.

Collagen is an important protein that occurs naturally in connective tissue, bones, muscles, and cartilage. Factors such as aging, diet, smoking, lack of sleep, and sun exposure can reduce collagen production and cause wrinkles in the skin.

Dr. Theo Soleimani, FAAD, FACMS double board certified dermatologic surgeon and assistant professor at the David Geffen School of Medicine at the University of California, Los Angeles, told Berrywell that collagen supplements have “a net benefit of improving skin, hair, and nail health. ”, he said.

“Most of us end up eating a relatively balanced diet, so I don’t think we need to consume large amounts,” Soleimani says.

What to look for in a collagen supplement

There are approximately 30 types of collagen, the most common being type IV. Supplement labels may emphasize Types I and III for skin and muscle health, and Type II for joint health.

It’s best to look for supplements that contain multiple types of collagen, Ginger Hultin, MS, RDN, an integrative dietitian nutritionist who hosts “The Good Clean Nutrition Podcast,” told Berrywell via email. spoke.

Collagen supplements are primarily obtained from animal sources such as chicken, pigs, bovines, and marine (seafood). Dietary restrictions related to food allergies or kosher, halal, vegan, or vegetarian eating patterns may determine which supplement is best for you.

The report raises concerns about deforestation and violence against indigenous peoples associated with bovine collagen production. Alternative options such as plant-based and vegan collagen products are also available. However, these products do not contain actual collagen, but rather precursors such as vitamin C, which help the body produce its own collagen, Hultin explained.

“Become a label detective and determine exactly what’s in your collagen. Is it real collagen, a collagen precursor, or something added to your supplement?” Hultin said.

Some supplements are sold as “hydrolyzed collagen” or “collagen peptides,” which are small pieces of collagen protein. According to Soleimani, hydrolyzed collagen is often more expensive, but may be more easily absorbed by the body. For people who experience gas and bloating from collagen supplements, hydrolyzed collagen may be a beneficial alternative.

How can I check the ingredients in a collagen supplement?

Many people take collagen supplements without experiencing any negative side effects. However, there are concerns that some collagen supplements contain heavy metals.

Unlike drugs, dietary supplements are not pre-approved by the Food and Drug Administration (FDA) for safety or effectiveness before they are placed on the market.

To make sure your supplement actually contains what it says on the label, you can look for products that have third-party verification from organizations like USP, ConsumerLabs, and NSF.

However, most collagen supplements lack third-party verification and transparency regarding the ingredients contained in the product. says Dr. Rajani Katta, a board-certified dermatologist and clinical faculty member at Baylor College of Medicine.

“If you’re getting your collagen from seafood, how do you know that your seafood isn’t high in heavy metals like mercury? The lack of transparency is significant,” Katta said. told Well.

Which form of collagen should I try?

Collagen supplements come in a variety of forms, including powders, gummies, liquids, and capsules. However, it is unclear which form is most effective and how many doses are required to be effective.

“In terms of skin health and joint health, we don’t really know how much you should be consuming,” Professor Soleimani says. “Realistically, I don’t think the body can absorb more than 20 to 30 grams at a time.”

To get the most out of collagen supplements, look for products with additional skin-supporting ingredients like elastin, hyaluronic acid, and vitamin C.

“When choosing a supplement, you want to look for good manufacturing practices listed on the label,” Soleimani says. “And you want to look for something that has a multi-targeted approach, that includes not just collagen, but other ingredients that really optimize skin health.”