11 Best Collagen Supplements We Tested, Approved by Dermatologists and RDs

Collagen is the most abundant protein in your body. It provides structure to your skin, hair, nails, joints, ligaments, connective tissue, muscles, and bones. So far experts have identified 28 various types of collagen, according to research published by the National Institutes of Health. The most common are types I, II, and III, with type I making up 90% of collagen in the human body.

Our bodies naturally produce collagen, but production decreases due to a number of factors (age, sun damage, smoking, etc.). That’s where a supplement may be enticing: “Individuals experiencing signs of aging such as wrinkles and joint pain, or those with a collagen deficiency, may find them beneficial,” Anna Chon, MD, a board-certified dermatologist in Miami, tells Glamour.

You can also elevate your levels of collagen with collagen-rich foods like bone broth, chicken, turkey, and salmon.

“The jury is still out as to whether or not [collagen supplements] truly have any benefits, and there’s a lack of consistency in quality and efficacy among the product and manufacturers,” says Nava Greenfield, MD, a board-certified dermatologist at Schweiger Dermatology Group in New York City. It’s also important to note that while collagen is a protein, it’s not complete (meaning it doesn’t contain all essential amino acids), and therefore it can’t fully replace something like a protein powder.

Other experts, however, say that supplements may be a helpful addition to your health and skin care regimen. “I recommend collagen supplements to individuals with noticeable signs of skin aging, those with joint pain related to osteoarthritis, and those who are unable to get sufficient collagen from their diet,” says Cameron Rokhsar, MD, FAAD, FAACS, a board-certified dermatologist and associate clinical professor of dermatology at Mount Sinai Hospital in New York. If you have mature skin, you can also use a collagen-based cream; just make sure it has antiaging ingredients like peptides and retinol.

“It’s still undecided whether collagen is actually effective when we consume it,” says Dr. King. Collagen supplements have garnered some healthy skepticism among skin care experts and doctors, who believe the supplements may get degraded during the process of digestion in the GI tract. Still, there is recent research on collagen supplements that is promising.

One 2019 review of current research found that collagen consumption may offer short- and long-term benefits for skin elasticity, hydration, and wrinkling—the foundation of antiaging skin care. Other small studies suggest that collagen supplementation may help alleviate joint pain and support nail strength. Beyond those suggested cosmetic benefits, a 2021 review also highlighted that collagen products had a “significant” impact on skin regeneration, wound healing, dental therapy, joint health, and osteoarthritis. So while she is optimistic about the research and anecdotal evidence, Dr. King says, “We still need to conduct further studies to confirm these findings and to determine optimal dosing regimens.”

If you’re interested in trying collagen supplements for beauty and health benefits, here are some clear criteria from Dr. Chon—in consensus with multiple other dermatologists Glamour surveyed—to consider before buying:

Type of collagen

Again, there are 28 types of collagen, but the ones most frequently used in supplements are types I to III—mimicking the most common forms of collagen found in the human body. Types I and III are good for supporting healthy skin, hair, and nails; type II collagen is ideal for joints and cartilage. Collagen type I can help support overall skin health and address complexion concerns such as sagging skin.

Collagen source

Collagen is typically derived from bovine (cow) or marine (fish) sources. Dr. King recommends seeking out collagen products sourced from organically raised animals whenever possible. Collagen is not vegan; per a 2020 review, the protein “originate[s] from animal sources” and therefore cannot be plant-based; if you have dietary restrictions or allergies, this is an important factor to consider. However, you can find vegan formulas that help stimulate your body’s own collagen production. (Researchers have used genetically engineered microorganisms to create what is essentially vegan collagen, according to recently published research, but no product using this technology is available to consumers.)

Form

Collagen supplements come in various forms, including powders you can stir into water or coffee, capsules, and liquids. Hydrolyzed collagen and collagen peptides have been broken down into smaller molecules, which are easier for your body to absorb and incorporate toward skin, hair, and nails. According to Kseniya Kobets, MD, director of cosmetic dermatology at Montefiore Advanced Care, you can get the most benefits from at least 2.5 grams daily, as most studies show; however, 10 to 12 grams of collagen provide the maximum perks for your skin, joints, and hair.

Ingredients

Try to avoid products with added sugars or artificial flavors and colors. Do keep an eye out for health- and skin-supporting ingredients, like vitamin C and hyaluronic acid.

Thorough testing and vetting

Look for products that have been tested for purity and safety by a trusted third party. This third-party certification ensures that the supplement contains exactly what it claims to offer, with no filler or harmful contaminants. It’s also beneficial to seek out brands that conduct clinical trials on their products, offering data on each one’s potential efficacy. Making sure that bovine sources of collagen are pasture-raised and grass-fed is also important to determine trustworthiness and sustainability. “Look for labels that are certified by the American Grassfed Association (AGA) to ensure the supplement is antibiotic- and growth-hormone-free,” says Dr. King. And on top of that, do some research on each brand, prioritizing ones that are well-established, transparent about their sourcing and production processes, and liked by customers.

While collagen supplements are not a magic bullet for a plump complexion and luscious hair, you may be able to see some results within about a month, according to some studies. “Multiple meta-analyses have shown improvement in skin hydration, elasticity, and wrinkles, evident as early as four weeks, but usually at 60 to 90 days after starting supplementation and maintained for at least 40 days after stopping,” says Dr. Kobets. It’s a good idea to check in with your doctor or nutritionist after two to three months on any progress you might be making with collagen supplementation.

In general, collagen is safe to take. Since it’s a protein that’s usually derived from animal products, it typically doesn’t have any major interactions with other vitamins or medications, says Irena Kutza, MS, RD, CDN, clinical administrative dietitian at Montefiore Health System in the Bronx. Often, though, collagen supplements contain other additives to aid absorption, including vitamin C, which can interact with certain medications such as estrogen or blood thinners, Kutza points out. And, excess amounts of collagen may lead to some unpleasant GI symptoms.

No matter what, be sure to speak with your doctor before taking any new supplements. A health care practitioner can offer personalized advice, based on your individual dietary needs and preferences. “While collagen supplements may offer potential benefits, they should not be a substitute for a balanced diet and a healthy lifestyle,” says Dr. Chon. “It’s also important to remember that individual responses to supplements can vary, and what works for one person may not work for another.”

To determine the best collagen supplements, we considered all of the expert-outlined criteria above, including type, collagen source, form, key ingredients, and third-party testing. We also compiled expert-recommended supplements, and then tried them ourselves consistently over the course of a month or until the product ran out. Our Glamour testers evaluated each supplement based on taste, texture, quality of ingredients, and perceived efficacy.

• Kseniya Kobets, MD, director of cosmetic dermatology at Montefiore Advanced Care
• Anna Chon, MD, a board-certified dermatologist
• Hadley King, MD, a board-certified dermatologist
• Nava Greenfield, MD, a board-certified dermatologist
• Cameron Rokhsar, MD, FAAD, FAACS, a board-certified dermatologist and associate clinical professor of dermatology
• Maggie Moon, MS, RDN, a registered dietitian
• Ruvini Wijetilaka, MD, a board-certified physician of internal medicine
• Jessica Cording, MS, RD, a registered dietitian and health coach
• Kristen Reed, RN, a board-certified registered nurse and certified health coach
• Irena Kutza, MS, RD, CDN, clinical administrative dietitian at Montefiore Health System