Best collagen supplements? Are they worth it? What the latest evidence shows
A New Scientific Review Shows Some Skin Benefits — But Patience Is Required
We’ve all seen the ads for those expensive collagen subscription services — the glossy sachets and promises of plumper skin and stronger hair.
They certainly make 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 forms are easier to digest than others, and some are more likely to make it into the bloodstream.
So here’s what the science shows — including the very latest review — along with my own experience of using different supplements over the last few years.
Hydrolyzed vs Raw Collagen
Collagen is the most abundant protein in our body, 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, with the source of collagen, quality of the manufacturing process and the resulting peptides also important.
Non-hydrolyzed or undenatured (raw) type II collagen is 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 previously suggested
A 2022 Korean randomized controlled trial found that 12 weeks of low-molecular-weight collagen peptides (as little as 1g per day) improved wrinkle depth around the eyes using 3D skin imaging.
Earlier, a widely cited review analysed 19 randomized, double-blind, controlled trials (1,125 participants, mostly women aged 20–70). Doses ranged from 2–5g daily for 8–12 weeks.
The pooled analysis found favourable effects on skin hydration, elasticity and wrinkles.
At first glance, it sounded fairly convincing.
The 2025 Update
In August 2025, a new review re-examined the evidence — but this time the authors stratified studies by funding source and methodological quality.
When only pharmaceutical-industry-funded studies were analysed, significant improvements in hydration, elasticity and wrinkles were reported.
When non-industry-funded studies were analysed separately, those effects were no longer statistically significant.
Likewise, when only higher-quality trials were included, the overall benefits became smaller and often non-significant.
No Quick Fixes
More recently, a large review led by Anglia Ruskin University analyzing data from thousands of participants concluded that collagen supplements are not a ‘quick fix’ for wrinkles but can support skin elasticity and hydration when consistently used over time.
Most measurable changes occur after 8–12 weeks, sometimes longer. And the level of improvement is modest — not transformative.
Bones and Joints
The good news is the Anglia Ruskin review, published in the Aesthetic Surgery Journal Open Forum, also found taking collagen supplements was “consistently” linked to reducing the symptoms of arthritis, including stiff and painful joints.
Studies suggest 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 hair and nail benefits?
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.
I notice benefits to my nails and hair too in terms of condition.
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. 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 better tolerated pasture-raised bovine-only option that stirs well in a drink and has just a single ingredient (you guessed it – the collagen) is from Naked, and it’s a good value option too.
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 for her hair. Also includes Vitamin C, Zinc, Copper; Vits E, B2 and Iodine.
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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