Dietitian's Picks: 6 Best Collagen Supplements for Skin ...

So, what type of collagen is best for the skin? Technically, all types of collagen, but if you want to go the extra mile, we recommend choosing a supplement that contains additional ingredients thought to enhance skin health.

We chose five collagen powders and one capsule option after evaluating their ingredients against clinical research.

Collagen is a type of protein found throughout your body. It’s in your skin, bones, joints, ligaments, tendons, tissue, and teeth.

Collagen in supplement form is most commonly derived from:

• bovine
• porcine
• marine sources

It can also be made synthetically from insect, yeast, and plant or mammal cultures, resulting in a lower risk of allergic reactions. People often use collagen supplements to promote skin health, as this protein has shown benefits for skin elasticity, hydration, and texture.

Though bovine collagen is more widely found in supplements, the body absorbs marine collagen better, and it’s less inflammatory and contains fewer toxins, according to research.

Most of our picks contain bovine collagen because it’s more common. However, our Ancient Nutrition pick contains marine collagen as well as bovine and other sources.

Additionally, Anthony’s Marine Collagen is a former top pick that’s made strictly from marine sources, but we decided not to include it in our main list since it does not contain additional ingredients that benefit skin health. However, it’s a good choice if you want a collagen powder sourced solely from marine sources.

We selected the products featured in this article based on the following criteria:

• Type of supplement: We included collagen supplements in various forms, including powders and capsules.
• Ingredients: We selected collagen supplements made with high quality ingredients, all of which are free of fillers and unnecessary additives.
• Third-party testing or certifications: Many of the products on our list have been tested or certified by a third-party organization to ensure safety and quality.
• Dosage: Most studies have evaluated the effects of collagen at doses of 2.5 to 10 g per day. We selected collagen supplements available in a wide range of doses so you can adjust based on your needs.

Hydrolyzed collagen has been broken down into smaller molecules. It may be easier for your body to digest and absorb than regular collagen.

The amount of time it takes to experience noticeable benefits after taking collagen supplements can vary. Some research suggests collagen supplements could improve skin elasticity and hydration within 4 to 12 weeks.

Collagen supplements are generally considered safe and are associated with few negative side effects when used as directed.

However, to ensure safety, it is important to purchase products that have been tested by an independent lab whenever possible. Additionally, be sure to consult a healthcare professional before adding any new supplements to your routine.

Some research suggests that collagen could help slow signs of aging. In fact, one 2021 review of 19 studies concludes that after taking a hydrolyzed collagen supplement for 90 days, it could:

• improve skin hydration
• decrease wrinkles
• improve skin elasticity

There is limited research on whether collagen can tighten skin. However, some studies have found that collagen supplements could potentially improve the appearance of skin by improving:

• skin elasticity
• hydration
• texture

Because collagen is derived from animal products, there are no vegan-friendly sources of collagen.

Some older research suggests that vegan collagen could be made using genetically modified yeast and bacteria. More studies are needed, though, and vegan collagen supplements are not yet readily available.

However, several vegan-friendly, collagen-boosting supplements are already on the market. These usually contain ingredients that support collagen production, such as vitamin C, but not collagen itself.

Alternatively, you can consume more vitamin C-rich foods, such as fruits and vegetables, to help naturally promote collagen production.

Collagen can fit into a ketogenic diet, as it is typically low in carbs and high in protein. However, to keep your carb intake low, be sure to check the ingredients label carefully and opt for products without added sugar.

Taking a collagen supplement can be an easy and effective way to help promote better skin.

Plenty of products are available, containing a range of doses and a variety of ingredients.

When deciding which supplement is right for you, consider:

• the type of supplement
• additional ingredients
• the dosage
• whether the product has undergone third-party testing

As with any supplement, consult a healthcare professional, like your primary care doctor, a dietitian, or a pharmacist, before adding collagen to your treatment regimen, especially if you have any underlying health conditions.