How to Pick the Best Collagen Supplement
Collagen is the most abundant protein in our bodies and a crucial building block for our skin, muscles, bones, and connective tissues. Unfortunately, the naturally occurring collagen in our body starts to decrease by roughly 1% every year starting in our mid-late 20’s (!), leading to signs of aging. That’s why collagen supplements can be an extremely beneficial addition to your daily routine.
But with so many collagen supplements out there, it’s hard to know which one to choose. Below, we’ll walk through a comprehensive guide for picking the right collagen supplement for you, note some things to avoid, and provide some good collagen options to try out.
How to Pick the Best Collagen Supplement
Below are some key factors to consider when picking out the best collagen supplement for your needs. By understanding what each of them entails, you can select the collagen supplement that aligns with what you’re hoping to get out of it.
1. Type of Collagen
There are 28 types of collagen, but the 5 listed below are the most common. While more studies need to be completed to truly prove that there is actual benefit from consuming the different types of collagen, they’re generally noted to have beneficial properties as below:
Type I: Good for skin, bones, and tendons
Type II: Good for cartilage
Type III: Good for skin, muscles, and blood vessels
Type IV: Good for basement membrane
Type V: Good for cell surfaces and hair
2. Collagen Source
Bovine: From cattle
The most common and versatile source
Rich in Type I and Type III collagen, making it ideal for general wellness and anti-aging.
Typically the most affordable and widely available
Marine: From fish
Known for its superior absorption
Primarily contains Type I collagen, which is particularly beneficial for skin elasticity and wound healing.
Considered the most bioavailable collagen source and is great for anti-aging benefits and skin health.
Tends to be more expensive
Chicken:
Particularly good for Type II collagen
Great for joint health, cartilage repair, and inflammation reduction.
Recommended for those with joint issues, athletes, or those experiencing early signs of arthritis (though less versatile for overall body wellness compared to other collagen sources)
Eggshell membrane:
Contains Type V collagen and offers a blend of proteins, hyaluronic acid, and other joint-supporting compounds.
Especially beneficial for joint health, potentially reducing joint pain and supporting connective tissue repair.
A more natural, less processed collagen supplement, though less common and potentially more expensive than traditional sources.
3. Supplement Form
Below are the main forms that collagen comes in. In what form you consume your collagen is dependent on your personal preference. IMO, the best form is the one that you can consistently stick with.
Powder: Most versatile; easy to mix into smoothies, coffee, soups, or other foods / liquids
Capsules: Convenient for travel; good option if you don’t like the taste of collagen (sometimes even the “flavorless” ones have a slight taste)
Liquid: Quick absorption; easy to mix into other liquidss
Gummies: Convenient for travel; easy to consume; usually taste the best
4. Purity and Quality Indicators
When dealing with supplements, it’s always good to look for indications of standards of quality and purity to make sure you’re getting what you expect. When looking at the packaging of your collagen supplements, look for the following:
Third-party tested
No artificial additives
Minimal processing
Grass-fed/wild-caught sources
Non-GMO
Allergen-free certifications
It’s also a good idea to look for supplements with clinical studies backing their effectiveness and transparency in sourcing and manufacturing processes.
5. Additional Beneficial Ingredients
Most collagen supplements are now combined with additional ingredients that can help enhance the effects of the collagen or provide additional benefits of the supplement. Below are some common additional ingredients to look out for. Bonus points if the supplement has several of these ingredients.
Vitamin C: Enhances collagen absorption
Hyaluronic acid: Supports skin hydration
Biotin: Supports hair and nail health
Zinc: Aids collagen production
Antioxidants: Protects existing collagen
6. Absorption Considerations
When choosing a collagen supplement, it’s important to select hydrolyzed collagen for best results. This type breaks down into smaller peptides, making it easier to get digested, absorbed, and get sent to where it needs to go in the body.
Things to Avoid When Picking A Collagen Supplement
Extremely cheap supplements (or overpriced options)
No ingredient transparency
Lack of testing certifications
Unrealistic health claims - if it sounds to good to be true, it usually is.
Expecting immediate results. The effects of collagen can take a couple of weeks to appear, so it’s important to be patient.
Anything that might trigger allergies or interfere with existing dietary restrictions, existing health conditions, or medications
If you’re unsure about anything, it’s a good idea to consult with a healthcare professional before starting any supplements.
