Collagen supplements are marketed as a solution to reduce the signs of aging and improve the health of hair, skin, nails and joints. Although some research supports these claims, evidence is still limited and often comes from supplement-funded studies industry.

Consume between 2.5 grams and 10 grams of collagen per day is considered safe, according to several studies. However, given the wide range of collagen products, it can be difficult to determine which ones are effective.

Collagen is an important protein naturally found in connective tissues, bones, muscles and cartilage. Factors such as aging, diet, smoking, lack of sleep and sun exposure can reduce collagen production, causing wrinkles on the skin.

Teo Soleymani, MD, FAAD, FACMS, a board-certified dermatologic surgeon and assistant clinical professor at the David Geffen School of Medicine at UCLA, told Verywell that collagen supplements have a “clear benefit in improving skin health.” skin, hair and nails.

“I don’t think massive amounts are necessary because most of us end up eating a relatively balanced diet,” Soleymani said.

What to Look for in a Collagen Supplement

There are almost 30 types of collagen, but types IV are the most common. Supplement labels sometimes highlight Types I and III for skin and muscle health or Type II for joint health.

Ginger Hultin, MS, RDN, an integrative dietitian nutritionist who hosts “The Good Clean Nutrition Podcast,” told Verywell in an email that it’s best to look for a supplement that contains multiple types of collagen.

Collagen supplements come primarily from animal sources, such as chicken, pork (pork), bovine (cow), and marine (seafood). Food allergies or dietary restrictions related to kosher, halal, vegan, or vegetarian diets may dictate which supplement is best for you.

Reports have raised concerns about deforestation and violence against indigenous people linked to bovine collagen production. Alternative options, such as plant-based and vegan collagen products, are available. However, these products do not contain actual collagen but rather precursors like vitamin C that help the body produce its own collagen, Hultin explained.

“Be a label detective to determine exactly what’s in your collagen: is it real collagen, are they collagen precursors, and are they adding anything in the supplement? » said Hultin.

Some supplements are marketed under the name “hydrolyzed collagenor “collagen peptides,” which are smaller fragments of collagen protein. According to Soleymani, hydrolyzed collagen is often more expensive, but it may be easier for the body to absorb. For people experiencing gas or bloating from collagen supplements, hydrolyzed collagen could be a beneficial alternative.

How to Check the Ingredients of a Collagen Supplement?

Many people take collagen supplements without experiencing any negative side effects. However, there are concerns about the presence of heavy metals in some collagen supplements.

Unlike medications, dietary supplements are not pre-approved by the Food and Drug Administration (FDA) for safety or effectiveness before entering the market.

To make sure supplements actually contain what they say on the label, you can look for third-party verified products from organizations like the USP, ConsumerLabs, or NSF.

However, most collagen supplements lack third-party verification and transparency about the ingredients found in the products, says Rajani Katta MD, a board-certified dermatologist and clinical faculty member at Baylor College of Medicine.

“If you get your collagen from seafood, how do you know that seafood is not high in heavy metals like mercury? This lack of transparency is major,” Katta told Verywell.

What form of collagen should you try?

Collagen supplements come in a variety of forms, including powders, gummies, liquids, and capsules. However, it is not known which form is the most effective or what dose is necessary to see the benefits.

“In terms of skin and joint health, there’s not really a known amount you should consume,” Soleymani said. “I don’t think realistically your body can absorb more than 20 to 30 grams at a time.”

To get the most benefit from a collagen supplement, look for products with additional skin-supporting ingredients, such as elastin, hyaluronic acid, and vitamin C.

“When you’re choosing a supplement, you want to look for good manufacturing practices with those labels,” Soleymani said. “And then you want to look for one that has a multi-targeted approach, so other ingredients that will really optimize skin health, not just collagen.”