Best Collagen Powders Of 2022, According To Experts

Collagen is a protein that aids in strengthening skin, bone and other tissues. There are at least 16 different types of collagen, and 80% to 90% of collagen in the body is types I, II or III^[1]Lodish H, Berk A, Zipursky SL, et al. Molecular Cell Biology. 4th edition. New York: W. H. Freeman; 2000. Section 22.3, Collagen: The Fibrous Proteins of the Matrix. .

While collagen is plentiful within the bodies of mammals, research shows natural collagen production decreases with age and lifestyle factors ranging from excessive sun exposure to smoking to lack of sleep. Research shows declining collagen production can result in changes like loss of skin firmness and elasticity, as well as bone loss.

As a result, many people use collagen supplements in an effort to offset natural collagen loss. Collagen supplements often come in powder form, which can be mixed with water or coffee, or as a pill, tablet, gummy or liquid.

The collagen used in supplements is extracted from two primary sources: Animals and plants. Animal-based collagen typically comes from fish scales, pork or chicken skin, bone broth or egg whites. Plant-based collagen supplements are often manufactured using modified yeast and bacteria.

Collagen supplements are typically available in the following forms:

• Peptides: Also known as hydrolyzed, this form features shorter chains of collagen that are broken down and more easily absorbed. Most collagen supplements come in this form.
• Gelatin: Gelatin is essentially a degraded, cooked form of collagen. It can be made from cooking down animal bones, skin and cartilage. When offered in supplement form, it often appears as a gel and can be added as a thickening agent when cooking.

While more research is warranted, existing studies show collagen supplementation may offer the following benefits:

• Boosts skin health: One study found taking an oral collagen peptide supplement resulted in increased skin hydration and reduced hallmarks of skin aging^[2]Asserin, J., Lati, E., Shioya, T. and Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015;14:291-301. .
• Improves joint pain: A  recent study of athletes in training found collagen supplementation provided relief from joint pain^[3]Clark K, Sebastianelli W, Flechsenhaur K, et al. 24-Week Study on the Use of Collagen Hydrolysate as a Dietary Supplement in Athletes With Activity-Related Joint Pain. Current Medical Research and Opinion. 2008;24(5):1485-1496. . Another study suggested even those suffering from osteoarthritis-related discomfort could find relief with collagen^[4]Bakilan F, Armagan O, Ozgen M, et al. Effects of Native Type II Collagen Treatment on Knee Osteoarthritis: A Randomized Controlled Trial. The Eurasian Journal of Medicine. 2016;48(2):95-101. .

Collagen supplementation might provide additional benefits for athletes specifically. Shannon O’Grady, who holds a doctorate in nutritional physiology and works as the chief operating officer at Gnarly Nutrition in Salt Lake City, says athletes are especially at risk for complications of collagen loss. “Taking collagen peptides in the 30 to 60 minutes prior to training kickstarts collagen synthesis and may make tendons, ligaments and joints healthier, stronger and more resilient,” she says.

When shopping for a collagen supplement, it’s important to remember that collagen is not a complete protein, says Zoe Schroeder, a registered dietitian nutritionist in Tucson, Arizona. Therefore, she recommends combining a collagen supplement with other protein sources like foods or protein powders.

Schroeder advises consumers to also look for products that are third-party tested—doing so will lower the risk of heavy metal contaminants being present in the product.

Additionally, she recommends reading the ingredient list carefully. The key, she says, is finding a supplement with a short ingredient list. “There really should just be collagen,” she notes, adding that some brands may also include vitamin C, which is fine, too. Schroeder looks for unflavored varieties to allow for greater versatility.

There are flavored products as well, though she reminds consumers that choosing a flavor might also mean the inclusion of more ingredients and additives.

While there’s limited data to prove the safety of collagen, its side effects are relatively mild (and are often limited to diarrhea, a feeling of fullness and skin rashes). In most adults, a collagen supplement shouldn’t pose a significant health risk.

For her clients, Schroeder recommends adding 10 grams of collagen hydrolysate to their diets by mixing the powder into a hot or cold beverage.

To determine the best collagen powders of 2022, the Forbes Health editorial team consulted a panel of two accredited nutrition experts who provided their product recommendations. Star ratings were then determined solely by the editorial team, factoring in cost and user satisfaction.