Collagen is the newest darling of the supplement world, and sales are surging. In fact, a review published in the in January 2019 estimated that collagen supplement sales will soar well over $6 billion by 2025. So you may be wondering: What’s the craze all about?
Our natural levels of collagen decrease as we age, but supplements can help them bounce back. (Image: Getty Images/Bonfanti Diego)
Collagen is a protein that , and its job, essentially, is to hold things together. Think of it like the scaffolding that provides structure for things like your skin, tendons and ligaments, to keep them from stretching and sagging.
It’s no wonder, then, that we’ve come to think of collagen as key to a youthful complexion. But the protein is also essential when it comes to repairing damaged bones, cartilage and muscle as well as maintaining the mobility of our joints and connective tissues.
Collagen is abundant in many animal food sources, including beef, chicken, pork, fish and bone broth. “When it comes to protein supplements such as collagen, we first consider food sources,” says Rachel Fine, a registered dietitian and owner of in New York City.
Like any protein, collagen is made up of building blocks called amino acids. When we ingest collagen, our body into the amino acids lysine, methionine, glycine and . These acids may then be re-combined to make collagen, if the body needs it, or they may combine with other molecules to create a variety of compounds with different purposes.
Glycine, for example, is used to synthesize creatine, an organic acid that helps provide your muscles with the fuel they need to power through a workout. Lysine and methionine, on the other hand, can be used to make keratin, which supports strong, shiny hair. Which compounds get made depends on what the body needs most at any given time.
So, if collagen is already in the foods you eat — and isn’t necessarily on the fast track to your muscles and joints, since your body breaks it down first — is it worth seeking out in a supplement? The science is inconclusive at the moment, but emerging research is mostly in favor of the idea for active individuals. A small but compelling study published in the in October 2015 found that a combo of resistance training and collagen supplements led to the creation of more lean muscle mass than resistance training on its own.
Collagen supplementation may also help alleviate joint pain, Fine says, since it helps maintain the integrity of cartilage, the rubber-like tissue that protects your joints. An April 2012 study out of the found that adults who took 2 grams of collagen daily for 70 days had a significant reduction in joint pain and were better able to engage in physical activity than those who did not take the supplement.
Read more: Side Effects of Taking Collagen Supplements
If you want to add a collagen supplement to your diet, there are many to choose from. Keep in mind that these products aren’t closely regulated by the Food and Drug Administration, so . Here are a few things to consider when you’re looking for a quality supplement:
- Minimal Ingredient List: Look for a supplement with as few ingredients as possible. The main (and ideally the only) ingredient should be collagen, with no preservatives or added sugar. The reason: You’ll get more of what you want from your supplement and less (or no) fillers that you don’t need.
- Flavor and Color: The stresses that collagen powder should be flavorless, colorless and should dissolve easily in liquid. These qualities make it more likely that no extra ingredients were added to the supplement.
- Quality Matters: Whenever possible, choose a supplement that has been quality tested. High-quality supplement companies choose to have their products verified through a third party such as or . The (GMP) for companies, which lay out standards of purity and quality in dietary supplements. Manufacturers will often list their products’ verifications on their respective websites, and they will also note if a product adheres to the GMP standards. Some brands, such as Nature Made, choose to add this information to their product labels.
Warning
Before adding any supplement to your diet, it is important to have a conversation with your health care provider about your individual medical needs. There are side effects, such as digestive issues, associated with collagen consumption, so a supplement may or may not be the right choice for you.
To help you weed through all of the options, we’ve compiled a list of the best collagen supplements for specific wellness goals.
gets the nod for best overall collagen supplement. Derived from grass-fed, pasture-raised cows, this protein comes in the form of a neutral-tasting powder that dissolves easily in hot or cold liquids. It is made from just one ingredient, and you can find a full disclosure of the product’s amino acid profile on the company’s website. One serving of the powder provides 20 grams of collagen peptides, which is equivalent to 18 grams of protein.
is an inexpensive but high-quality collagen supplement. The product, which was created by a medical doctor, is unflavored and lists bovine collagen as its only ingredient, so it doesn’t have any extra gunk (like sugar or artificial flavors) that your body doesn’t need. It also dissolves easily into hot and cold drinks. One serving provides 20 grams of collagen, and a 23-day supply typically rings up at nearly half the cost of some other options.
For a supplement that multitasks, try , which contains 50 milligrams of collagen as well as a healthy dose of other beauty-boosting nutrients such as vitamins A and C, biotin and hyaluronic acid. Vitamins A and C are both powerful antioxidants that are essential for good skin health. According to the , biotin supplements may help improve the health of hair and nails, although research has so far been limited in this area. And dermatologists praise hyaluronic acid for its on skin. Nature’s Bounty meets the FDA’s GMP quality standards, a marker of trust for dietary supplements.
gummies can be found at your local health food store or online, making them a convenient choice. From the brand most widely known for its omega-3 and vitamin E supplements, these gummies contain 50 milligrams of collagen in addition to vitamin C, biotin, selenium, zinc and vitamin E, with a small amount of added sugar. In 2017, was named the No. 1 health food store brand by , a site that strives to identify the best quality health and nutritional products via independent testing.
is a good option for joint pain. The indicates that undenatured type II collagen (UC-II) may help to decrease arthritis pain. The recommended dosage for UC-II collagen is 20 to 40 milligrams per day, and this supplement provides 40 milligrams per capsule. The Vitamin Shoppe says that its products go through rigorous testing and meet the FDA’s guidelines for GMPs. The company also offers a no-questions-asked money-back guarantee.
is a popular choice for those following a vegan diet. Since collagen is an animal-derived protein, vegan supplements focus on the nutrients that help build the protein in the body (hence the term “booster” in the name). This pick is made from organic plant and tea extracts but is also rich in and , both of which help promote collagen formation. Garden of Life is NSF-certified for gluten-free and for sport, meaning that the company allows third-party quality testing on its supplements.
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