Best collagen supplements? Do they even help at all? Here’s what the evidence says

We’ve all seen the ads for those expensive collagen subscription services where you get the handy little squeezy pouches.

They do of course make the collagen more palatable but are they worth the money?

And can collagen taken orally actually reach our skin, not to mention our cartilage and bones?

A few studies in recent years convinced me to take a supplement – but some are easier to digest than others, and some are more likely to make it to your blood stream than others.

So in this article I’ll share what the science shows and also my experience of using different supplements over the last few years along with the pros and cons.

Hydrolyzed vs Raw Collagen

Collagen is the most abundant protein in our body and is used to make connective tissue which is why it’s so important to the strength of our bones, skin, muscles and cartilage.

But like so many things, our bodies gradually make less and less collagen as we age.

Studies suggest that hydrolyzed collagen peptides, which have a lower molecular weight, could be better absorbed by our bodies and therefore have better potential to replace some of what we lose.

The molecular weight is not the only factor determining absorption or efficacy once broken down in the digestive system with the source of collagen, the quality of the manufacturing process and the resulting peptides also important.

Non-hydrolyzed or undenatured (raw) type II collagen is a sourced from cartillage surrounding joints.

In theory it can help replenish collagen around the joints and is broken down into amino acids in the stomach, but questions remain around how well it is absorbed by the body.

What skin studies show

A Korean study published in 2022 demonstrated that after 12 weeks of supplementation with collagen peptides of lower molecular weight, with half of participants told to take just 1 gram of collagen peptides daily alongside a placebo group, when photos of the skin around the participants eyes was put through 3D imaging and analyzed it was found that those taking the supplements had markedly reduced wrinkling.

We also have a review paper evaluating the results of 19 eligible randomized, double-blind, and controlled trials exploring oral supplementation with hydrolyzed collagen as an intervention to tackle signs of aging including wrinkles, hydration, elasticity, and firmness.

There were a total of 1,125 participants, mainly women aged between 20 and 70 years.

The sources of the collagen differed between marine and animal collagen and with doses between around two to five grams over 8 to 12 weeks but the analysis showed overall favorable results with hydrolyzed collagen supplementation compared with placebo in terms of skin hydration, elasticity, and wrinkles.

It all sounded pretty convincing.. until a new review took a closer look at how study quality and funding source might influence those results.

Breaking (Bad) News on Skin

[13th August, 2025] I’m revisiting this article to share an update. It comes in the form of another review of the effects of collagen supplements on skin aging, with the authors breaking the data down by funding source and study quality.

The results were disappointing. In a subgroup meta-analysis, studies without pharmaceutical company funding found no effect of collagen supplements on skin hydration, elasticity, or wrinkles, whereas studies with such funding did report significant improvements.

Likewise, when only high-quality studies were included, there was no significant benefit in any category — but low-quality studies showed a noticeable boost in elasticity.

Collagen-enthusiast Dr Brad Stanfield shared an interesting take on this in a recent YouTube video, pointing out that many of the more independent, higher-quality studies still showed some skin benefit on an individual level.

But when all the data is pooled — especially with no standardized ways to measure changes — those small wins can get lost in the group analysis.

This doesn’t mean collagen can’t help skin. It does, however, show why there’s still debate about just how much of a difference it can make — and why results can vary so much between studies and between people.

What about bone, hair and nail benefits?

So why willI continue to take it? Largely due to the difference I see in my hair and nails when I stop taking collagen!

A 2017 open-label trial found that 2.5 g/day of specific bioactive collagen peptides (VERISOL®) over 24 weeks increased nail growth by ~12% and reduced broken nails by 42%.

More recently, a 12‑week randomized, double‑blind, placebo‑controlled study using a marine‑sourced collagen plus vitamin C supplement reported a 31.9 % improvement in hair appearance and moderate gains in scalp hair density versus placebo.

These are small studies, so larger independent controlled trials are needed to confirm these findings, but on a personal level my mum started taking a marine collagen supplement (listed at the bottom of the page) with vitamin c and hyaluronic acid several years ago and she was convinced it improved her hair volume.

Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis (OA), and reduce overall joint pain. Those findings were backed by a meta-analysis of 11 randomized controlled trials published in Clinical and Experimental Rheumatology.

It could also help prevent bone density loss, as supported by an encouraging 12-month study among post-menopausal women who took either a calcium and vitamin D supplement with 5 grams of collagen or a calcium and vitamin D supplement with no collagen daily.

At the end of the study, those taking the calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that contribute to bone breakdown than those who took only the calcium and vitamin D. The collagen group also had lower loss of bone mineral density.

This evidence was enough to convince me to take hydrolyzed collagen peptides and the good news is we don’t seem to have to take it in large quantities to get the benefits.

What about vegan options?

Though collagen is traditionally animal-derived, there are newer vegan formulations that mimic human collagen (including the one linked below from Revive Collagen).

These newer formulations include bio-engineered vegan collagen typically derived from modified yeast or bacteria.

I’ve also included in the carousel below one of the highest-rated vegan options by consumers which contains Vollagen.

What “vegan collagen” products like Vollagen do is provide the amino acids building blocks used by the body to produce its own collagen. They’re often included in the specific ratios designed to resemble collagen, along with co-factors like vitamin C which supports the biological process through which our bodies make collagen.

What is hydrolyzed collagen?

All collagen is hydrolyzed – but to different degrees. In the process, amino acids are broken down into smaller units, making the collagen more easily digestible.

If collagen is fully hydrolyzed it should be soluble in both cold and hot liquids.

Tried and Tested Collagen Products

I take approx 4.5g of hydrolyzed collagen powder most days; that’s half a scoop of Codeage Multi Collagen powder most days. It covers all bases with collagen types (1, 2, 3, 5, and 10), sourced from grass-fed hydrolyzed bovine collagen, chicken and beef bone broth, hydrolyzed wild-caught white fish, and eggshell collagen. I mix it through my coffee where I can’t taste it and it dissolves brilliantly.

I generally tolerate this particular powder well in moderation whereas others with bovine collagen have upset my stomach a little.

A good marine collagen powder option is Vital Proteins – a big seller in the US thanks to celebrity endorsements and pretty good value at around $37/41 for over 567g.

If you prefer capsules my mum swears by Dietapplements marine hydrolyzed collagen supplements. £15.50 for 60 capsules.

I have found the sachets of marine collagen from Absolute Collagen to be the easiest and most palatable to take, but the price at £34 isn’t! That said it’s a good way of getting 8 grams of marine collagen in every day (or you could take half a sachet to get 4g) and could be a good starting point if you want to try supplementing. I take the sachets when I’m traveling. It includes vitamin C which could help with collagen synthesis.

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