Related articles carousel: 22 of the best collagen supplements / 7 of the best vegan collagen supplements / Meet our collagen gurus] What does collagen do? Smoking cigarettes and drinking excessive amounts of alcohol negatively affect collagen production, as does following a diet high in ultra-processed foods and added sugar ( 12, 13, 14). One of the things that stood out to me about this supplement is that it contains 5,000 mg of high-quality marine collagen per tablet. These easy sachets can be taken on the go any time of the day, and you can even add them to hot or cold drinks Hydrolyzed collagen is one of the most common forms used in supplements, as it’s absorbed more readily than other types. It’s often sold in capsule or powder form, the latter of which you can add to hot and cold beverages, soups, and even baked goods or other foods ( 3).

So far, research hasn’t revealed very many side effects of collagen supplements. Since they’re a protein our body already makes, they’re considered to be a low risk for us. I’ve been using Meiji Amino Collagen Powder Beauty Supplement for a few months now, and I have to say, I’m impressed with the results.It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to your healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. The powder dissolves easily in water or other liquids, and has a neutral taste that doesn’t interfere with the flavor of my drinks. Those who took 5 grams of collagen peptides per day for 1 year had significant increases in BMD in their spine and femur (a bone in the lower leg) compared with participants who took a placebo ( 25).

Healthcare professionals also use collagen and collagen-based materials in the medical field, including in treating wounds, burns, and diabetic ulcers ( 8). The doses of collagen shown to be effective for improving skin health in research studies vary, though most studies have used 2.5–15 grams per day for 8 weeks or longer ( 23, 24). Potential benefits for bones On top of this, research is showing that high-quality collagen supplements, which contain hydrolysed collagen peptide, are absorbed by the body and travel to your skin's fibroblasts, which leads to enhanced natural collagen production - helping your skin offset some of those symptoms we see. Collagen is a huge component in our bone health too, and as osteoporosis is so prevalent in menopausal women, we should be looking to protect our bone density too. In addition to that, the best vitamin D supplements can also contribute to strong bones and muscles, as without Vitamin D, our bodies cannot effectively absorb calcium, which is essential to adequate bone health." Can there be vegan collagen supplements? A review of 19 studies that included 1,125 participants (95% women) between the ages of 20 and 70 found that taking hydrolyzed collagen improved skin hydration, elasticity, and wrinkles compared with placebo treatments ( 19). The recommended dose for collagen supplements varies. For wrinkles or joint pain, the typical recommended daily dosage of collagen peptides is 2.5 to 15 grams, though it is safe to consume more than this. You can take this once or in divided doses, with or without food. If you are using undenatured type II collagen for joint pain, the recommended dose is smaller at 40 milligrams per day. You should follow the recommended dose on your supplement of choice as this will vary.

Buyer's guide to collagen supplements

After age 20, we produce about 1% less collagen in our skin year on year, which thins the skin and contributes to wrinkles. 1 In addition to amino acids, your body needs other dietary components for collagen production and maintenance. Vital Proteins Collagen Peptides provide you with 20 grams of collagen per two scoops. These collagen peptides are from grass-fed, pasture-raised bovine, and the product is certified kosher. It also contains vitamin C and hyaluronic acid to support your skin appearance. Vital Proteins is NSF Certified for Sport, meaning it does not contain substances prohibited by sports organizations and has the ingredient amounts listed on the label. It is also free from gluten, dairy, and sweeteners.