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The best collagen supplements to take, as recommended by experts

Collagen is everywhere but how does it work and which supplements should you take? We asked the experts for all the details

Helen Wilson-Beevers,Emilie Lavinia
Wednesday 21 August 2024 18:12 BST
We asked experts which collagen supplements they recommend and why
We asked experts which collagen supplements they recommend and why (Independent/iStock)
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A buzzword in the world of health, beauty and biohacking, collagen is everywhere. You’ll find collagen supplements, drinks and skincare loaded with this wonder ingredient wherever you look. However, despite collagen’s ubiquitousness, there are a few things you should know about what this supplement is and how it’s made before you invest.

Collagen is made by the human body. It’s a protein found in skin, hair and nails to joints, bones and other connective tissue. It’s essentially the structural glue that ensures the softness and elasticity of the whole body and there’s a lot of it. But as we age, our collagen stores deplete and the collagen we have is of a lower quality than that of when we were younger. So skin all over the body might start to feel less full, joints might feel less lubricated and more prone to pain and that effortless glow might feel harder to achieve.

“Collagen ensures the cohesion, elasticity and regeneration of all of our connective tissues, as well as supporting hair, skin and nails, which is especially important as collagen starts to naturally decline as we age, and levels start to drop as early as our 20s”, explains naturopathic nutritionist Jess Shand. Collagen also drops significantly after menopause, which is why so many people choose to supplement it early on to maintain through their thirties and top up those losses into their forties, fifties and sixties.

What we eat can help us produce collagen too. Facialist Jude Jackson suggests, “protein-rich foods like egg whites, meat, bone broth and chicken skin should be eaten alongside foods rich in vitamin C, such as citrus, kiwis and leafy green vegetables, and zinc and copper, which come from nuts and shellfish.”

But even if you’re eating a balanced diet of whole foods, supplementation can optimise collagen intake and if you follow a vegan or vegetarian diet, a supplement could fill gaps in your nutritional intake where you might not be consuming enough collagen-rich foods.

There are actually numerous types of collagen, and those categorised as types one and three are the most commonly found in supplements. We “know that over 90 per cent of the collagen found in the body is type one”, explains nutritional therapist Maz Packham. So supplementing with types one and three can support overall health where your diet may be lacking and collagen stores decrease with age.

Jackson says: “According to a 2022 study, a collagen supplement can improve connective tissue recovery and pain, meaning it supports my current resistance training and will hopefully support my tissue as I age.” We know from several studies that weight training can be especially effective in maintaining strong bones and muscles, which supports better health in midlife and prevents injuries in later life. Mobility and strength exercises can be game-changers during menopause and beyond.

However, not all collagen supplements are alike, and not all of them contain ample levels to support good health. You want to ensure you’re not only consuming the right type but also the right amount and in a way that suits your lifestyle.

We spoke with a selection of nutritional experts to find out which collagen products they’d personally recommend, how to take them and which might be best suited to differing diets and lifestyles. Each supplement was tested by an expert and we’ve shared their thoughts on each below.

Read on for our comprehensive expert-informed list of the top collagen supplements, collagen drinks and other products containing this wellbeing-boosting ingredient for healthier hair, skin, nails, joints and more.

Hunter and gather collagen peptides

Hunter and Gather bovine collagen peptides.jpg
  • Collagen type: Type 1
  • Volume: 400g
  • How to take it: Mix with food or drink

Many people find the simplest way to take collagen as a powder, but powder types vary. Jackson explains that “if you’re hoping to improve skin elasticity and hydration but are also concerned with longevity, future bone mineral density and joint health, and you are wanting to improve current strength and promote recovery after exercise, then bovine collagen peptides are for you.”

Bovine collagen is derived from cows so it’s best suited to those who follow an animal-based diet. This particular collagen powder contains 18 amino acids which contribute to healthy hair, skin and nails, whilst also building bone density, aiding joint mobility, and supporting gut health and immunity.

It’s unflavoured making it easy to add to smoothies, shakes or food. You can stir it into tea or a soup, or sprinkle it into porridge, your overnight oats or even a pasta sauce if you want to. You can also find this specific collagen peptide powder in different flavours including vanilla and creamy cacao so drinking it mixed with water is a good option too. “It contains collagen types one and three, which makes it ideal for full body health,” says Jackson.

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Vida Glow marine collagen

Vida-glow-indybest
  • Collagen type: Type 1
  • Volume: 90g
  • How to make it: Mix with water

This original, unflavoured powder also comes in fruity versions, including mango, blueberry, and peach. Packham is a fan, as they “come in sachets per serving that are handy for travel and make it easy to take the right amount.”

This collagen is derived from marine sources, which have been hydrolysed to boost their absorption in the body. Packham explains that “some studies have suggested marine collagen can be absorbed 1.5 times more efficiently than other collagen, as, once hydrolysed, the peptides are much smaller than bovine peptides, for example.”

If you’re unsure whether to take marine collagen or bovine collagen, Packham breaks it down. “Hydrolysed type one marine collagen is a great choice for supporting skin, hair, nails and joints, while bovine collagen peptides have more type three as well as type one, which is needed for vessel and organ health,” she explains.

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Hunter and gather marine collagen peptides

hunter and gather.jpg
  • Collagen type: Type 1 and 3
  • Volume: 400g
  • How to take it: Mix into food or drink

“If skin, hair and nail health are your primary concerns, Hunter and Gather also makes marine collagen,” Jackson shares. This is collagen type one, which is “the most abundant collagen type in the human body, making up between 80-90 per cent”.

This unflavoured, gluten-free, sugar-free and dairy-free powder can be mixed in with soups, smoothies and stews, as well as hot and cold drinks. This powder also contains 18 amino acids and is a great choice if you consume seafood but don’t eat meat as it comes from fish.

If you’re looking for further research, Jackson says “a 2021 study showed ingestion of hydrolysed collagen for 90 days was effective in reducing skin ageing, as it reduces wrinkles and improves skin elasticity”.

Some people find that whereas bovine collagen has no discernable flavour, marine collagen can sometimes have a fishy taste, but that isn’t necessarily true for all marine collagen products and many often come in delicious flavours. However, if you want a pure form of marine collagen with no additives, the purest you’ll find is a simple powder.

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Pura Collagen sleep

pura collagen sleep
  • Collagen type: Type 1
  • Volume: 368g
  • How to take: Mix into hot or cold water

As Packham notes, the best way for the body to absorb collagen is to break it down into smaller molecules called hydrolysed collagen peptides. This sleep powder from Pura is a peptide plus collagen powder with added ingredients to promote a restful night’s sleep.

A great deal of the body’s healing and regeneration is done while we sleep, so while some people prefer to take their collagen first thing in the morning, this product is intended for before bed. Studies have shown that taking collagen before sleep can support better sleep quality. This is because collagen contains glycine, an amino acid that can help you fall asleep faster and stay asleep longer.

This chocolate and caramel-flavoured drink also contains L-glycine (which calms the central nervous system), magnesium to regulate melatonin, L-tryptophan and zinc. So according to experts, among the benefits of topping up collagen, better sleep and better mood are included.

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Ancient and brave true collagen

True-Collagen-indybest
  • Collagen type: Type 1
  • Volume: 200g
  • How to make it: Add to drinks and smoothies, or sprinkle on food

You can add this heat-stable collagen powder to your morning cup of tea or coffee or pop it into a smoothie. While this supplement contains bovine collagen, Ancient and Brave also offers marine-based and vegan collagen, too.

“This is a tasteless and odourless pure bovine collagen that has been hydrolysed into the smallest molecular peptides that can be absorbed across the gut wall and into the bloodstream,” says Packham, adding that you should “always choose hydrolysed collagen peptides, as this form is more bioavailable and easier for the body to absorb.”

“There is 5,000mg of collagen per 5g serving, and you can safely take up to three servings a day if you have increased requirements. I always look at getting around 10,000mg of collagen per day from supplementation, however, individual needs do vary,” Packham explains.

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Sixways wild marine collagen

sixways marine collagen
  • Collagen type: Type 1
  • Volume: 210g
  • How to take it: Mix into drinks and smoothies

“This high absorption, pure marine collagen blend by Sixways includes some powerful skin-supportive ingredients, for those looking for a collagen powder to help improve their skin,” says Shand. Sprinkle the fruity-flavoured collagen into smoothies, drinks and food dishes, or even just into a glass of water.

“It includes hyaluronic acid, vitamin C, retinol and zinc for healthier skin, and tastes like raspberry, so it can be enjoyed as a refreshing drink. I like to add ice to it,” Shand says.

Nearly impossible to get by diet alone, our high-absorption marine collagen helps to strengthen bones and muscle while improving skin health too. With a fresh raspberry flavour, the blend also includes skin-balancing zinc and retinol to give you a holistic health boost.

Alternatively, you could try drinking bone broth to get your collagen fix, but on a daily basis, this can be tricky, so a raspberry-flavoured drink like this makes it much simpler and easier to top up your body’s stores.

  1.  £42 from Sixways
Prices may vary
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Zenii fusion

zenii fusion collagen
  • Collagen type: Type 1
  • Volume: 500ml
  • How to take it: Drink as a shot

For those that might prefer a ready-to-drink option as opposed to a powder that needs mixing, this drink contains 10,000mg of type one marine collagen per serving, so, “it’s like taking a small shot”, says Packham.

Additional ingredients include hydration-promoting hyaluronic acid and MSM (methylsulfonylmethane) for supporting healthy joints and bones.

Packham explains, that, “there is supporting evidence for the absorbability of type one collagen peptides, which are the predominant type of collagen found in marine collagen, suggesting they can be beneficial in supplement form, as well as evidence connecting oral supplementation of collagen peptides and improved skin elasticity and hydration.”

While some research recommends taking around 10mg daily to see results, as with all supplements, Packham highlights that “consistency is key”.

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Bare Biology marine collagen plus vitamin c

Bare-biology-indybest
  • Collagen type: Type 1
  • Volume: 300g
  • How to make it: Mix into any drink

If you’re the sort of person who prefers to load your supplements into one source – as let’s face it, taking a plethora of pills and powders each day can be labour intensive – this product contains added vitamin C.

It’s strawberry-flavoured and contains type one collagen peptides derived from sustainably sourced Norwegian cod, plus 50mg of vitamin C, which not only tops up your daily recommended allowance, it also aids the absorption of collagen.

“Vitamin C is needed for collagen synthesis in the body, it’s involved in cross-linking of the collagen molecules, which contribute to the strength of collagen fibres in tissues such as the skin,” explains Packham. “If you don’t have enough vitamin C available, collagen synthesis can become impaired.”

“You can also get vitamin C through foods such as strawberries, kiwi and red pepper,” Packham says, but this is a useful product for combining both elements in one and ensuring that you’re making the most of the collagen you’re taking.

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Revive Collagen enhanced plus premium liquid marine collagen drink

revive-collagen-enhanced-plus-indybest (1).png
  • Collagen type: Type 1
  • Volume: 14 x 22g sachets
  • How to make it: Take as a shot or mix with water

“Revive Collagen enhanced plus is rich in nutrients and marine collagen type one, which is important for the firmness of the skin structure,” Brackenbury explains.

“The level of this collagen declines as we age, and can also stretch up to 25 per cent of its original size, so it’s important to keep the collagen type one coming.”

Made with 100 per cent natural ingredients and sweetened with stevia, this blend comes in liquid sachets that also contain retinol, hydrolysed keratin and vitamins B6, B12, C and D for skin, bone and muscle health. This particular blend is also a favourite for those looking to boost their hair and nails.

Some experts suggest that a liquid formula can absorb better into the body compared with taking a pill so you can either take these sachets as a shot or mix them with food or drinks.

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Ingenious Beauty ultimate collagen+

ingenious beauty.jpg
  • Collagen type: Type 1
  • Volume: 90 day pouch
  • How to take them: Take three capsules daily

Facialist Fiona Brackenbury explains that “having spent years with scientists in labs, formulating products, I understand how difficult it is to get collagen to influence the condition of our skin.” This is because when we ingest a supplement, the potency can be decreased as it makes its way to the gut.

However, after doing her own research, Brackenbury found that “Ingenious Beauty ultimate collagen has protected the collagen, so it survives the low PH and is able to reach the small intestine where we absorb all our nutrition and can absorb the collagen peptides.”

These capsules are created to be taken once a day, and contain marine collagen peptide, alongside hydration-promoting hyaluronic acid and antioxidant astaxanthin. With use, Brackenbury has noticed: “I ache less and my skin is hydrated, so I now take them every evening, as part of my routine.”

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Planet Paleo organic bone broth pure

Planet Paleo.jpg
  • Collagen type: Unspecified
  • Volume: 225g
  • How to take it: Add to hot or cold drinks or stir into food

“I love bone broths but they are time-consuming to make, which is why I rate Planet Paleo organic bone broth pure unflavoured powder,” Shand says.

“I like how versatile this collagen-rich powder is because it adds collagen as well as protein and bone broth nutrients to cooking. As it’s unflavoured, that means the powder is really versatile and an easy way to boost meals or add collagen to your breakfast smoothie,” she adds.

“What’s really impressive is that each serving equals 1.5 cups of homemade collagen-rich bone broth,” Shand continues, highlighting: “This organic powder is a great option for someone who wants the added benefits of bone broth, as well as knowing they’re topping up collagen levels, too.”

With each sachet containing 25 servings, simply add seven teaspoons to a hot or cold drink or dish for all the benefits.

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Bare Biology pure marine collagen powder

bare biology collagen
  • Collagen type: Type 1
  • Volume: 300g
  • How to take it: Mix into drinks or use it while cooking

Shand recommends this collagen supplement to clients because “it easily dissolves into my morning matcha or coffee, it’s tasteless and doesn’t contain any other added ingredients”.

The powder is made from wild Norwegian cod, can be used during pregnancy and you only need to mix in one tablespoon a day. “It’s made from MSC-certified, sustainably sourced wild Norwegian cod skin, and Bare Biology is a quality family-run brand I trust,” Shand adds.

Obviously, if you don’t regularly consume much fish as part of your diet, a product like this can top up the nutrients that you might be missing out on. It’s also a great option for those who don’t eat meat but who are comfortable eating something derived from marine sources.

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Collagen supplement FAQs

What is collagen?

Collagen is a structural protein found in our hair, skin, nails, cartilage and bones. It’s found in several foods and collagen supplements source the collagen they contain from either bovine sources or marine sources. This will mean that depending on what type of collagen you take, it will come from either cows or something like cod or shellfish.

How do collagen supplements work?

Collagen supplements work to help support the health of the connective tissues where this protein is found in our body and can be used to improve the look of fine lines, help with joint pain and make nails and hair healthier and stronger. As we age our natural collagen stores deplete, even if we’re consuming a balanced diet that contains plenty of amino acids and proteins. Collagen supplements provide the body with additional collagen and usually come in powder, liquid or capsule form.

What types of collagen are there and which should I take?

There are several types of collagen to take, with type one specifically for skin, hair and nails; type two for joints; and type three for muscles, organs and arteries. Many collagen supplements contain a blend of types one and three and type two is mainly found in foods like chicken bone broth and pork bone broth, eggs and red and yellow vegetables.

How long do collagen supplements take to have an effect?

How long it takes for collagen supplements to have an effect varies from person to person. Generally speaking, it should take between one and three months for the supplements to start working. As with any protocol, consistency is key so it’s worth tracking your results and making sure you’re taking the same amount of a quality product every day for best results.

How much collagen should you take per day?

Experts suggest adults can consume between 2.5g and 15g of collagen a day (make sure to read the label on your supplement to see how much it contains). Most supplements come with a handy guide that advises how much you should take per day, or they come in pre-measured sachets or capsules to support your daily intake. These levels are usually measured based on someone with a healthy diet, so if you’re unsure whether you should be taking more or less collagen, speak with a nutritionist who can advise you on the exact amount you should be supplementing.

Bovine, marine or vegan collagen – what are the differences?

The only difference between bovine and marine collagen is the amino acid profile. Bovine boasts a higher content of glycine and hydroxyproline (both are important for skin, muscle tissue and the brain), while marine has more alanine for immune function and recovery.

“Your main areas of concern should determine the type of hydrolysed collagen supplement you take,” Jackson explains. Consider whether you’re looking to boost longevity and mobility, or whether upping your skin, hair and nail health is your primary driver for taking this supplement.

Is there such a thing as vegan collagen?

Naturally occurring collagen comes from animals, but scientists have developed techniques to use genetically engineered microorganisms, such as yeast, to make artificial collagen that is suitable for vegans. So technically, although it isn’t animal collagen, vegan collagen does exist. However, vegan collagen isn’t actually collagen.

Usually, when you buy a vegan collagen supplement it will comprise a mix of plant-based ingredients like amino acids, vitamins and ceramides which help to boost your body’s own collagen production. So vegan collagen is more of a collagen promoter than a direct source of the nutrient.

Can you increase collagen naturally?

As Packham explains “you can give the body the raw materials it needs for collagen production, by eating protein-rich foods like meat, fish and bone broth, as our bodies naturally create collagen using the amino acids from these foods – especially glycine, proline and hydroxyproline.”

However, with the best sources of collagen coming from animal skin and organ meat, modern diets (such as vegan lifestyles) can lack this protein. While plant-based foods such as legumes, nuts and seeds do contain key amino acids, Packham explains they might not be in as high concentrations, compared with animal sources. “Also, with age, the quality of collagen produced isn’t as good, so supplementation can be a good support,” she says.

Are there any negative side effects of taking collagen?

In general, most people can tolerate collagen supplements. However, Packham recommends being careful if you have any allergies or sensitivities to bovine or marine sources. She explains, “if someone has a histamine intolerance or sensitivity, they should use collagen with caution, as they may react to it. Meanwhile, marine-based collagen is usually lower in histamine than bovine, and levels of tolerance vary from person to person.” As always, if you are at all unsure, seek advice from a qualified healthcare professional or nutritional expert.

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