Collagen can be especially beneficial for the nutrition of outdoor athletes like hikers, runners, and backpackers. This is because peer-reviewed studies suggest consuming collagen peptides supplements may help with skin elasticity, stronger bones, pain-free joints, and a more secure gut lining. But with a lot of brands on the market and even more information floating around, what are the best collagen powders and how do you choose the right type for you?
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Our writer, Katie Gerber, is a certified nutrition coach, author, and backpacking guide with Andrew Skurka. She's also an outdoor athlete who shares her research and experience with the most popular collagen peptide brands and dietary supplements.
A team of Treeline writers blind taste-tested 22 of the most reviewed supplements and ranked for taste, price, and solubility (while considering powders from grass-fed, non-GMO, wild-caught, and pasture-raised sources), we’ve compiled a list of the best collagen peptides powders.
We wrote this story because, in our experience, collagen powder helps outdoor athletes, and the prices of collagen peptides online are almost always less expensive per ounce than most grocery stores.
As always, we recommend checking with your doctor before adding new supplements to your diet. This article is not a substitute for medical advice from a trained professional who knows your medical history.
Ancient Nutrition Multi-Collagen Collagen peptide powder was selected as Best for Gut Health by Very Well Health as well as being a bestseller on Amazon. Reviewers who commented positively noted glowing skin, stronger nails, and reduced cravings.
In a previous version of this guide, we found customer reviews complaining about how a formula change impacted the flavor. Despite the popularity of this collagen powder and our own positive personal experience with the product, we previously chose the Vital Proteins as the top winner for this reason.
The new version of this story reflects that the newest formula change to address this issue. In our own testing, we found the taste to be clean compared to other collagen powders. Additionally, customer reviews seem to reflect positive feedback for the change in flavor.
In our most recent round of testing, Ancient Nutrition scored 8/10 from our testers, even higher than the Vital Proteins.
The Ancient Nutrition Multi-Collagen powder receives a lower grade than the Vital Proteins on FakeSpot, a website that analyzes Amazon for altered, modified, or removed customer reviews. As a result, we’d suggest making sure you use a reputable vendor when making your purchase.
Price per gram: $0.10
Types of collagen: I and III
Grass-fed? No
Pasture-raised? No
Non-GMO? No
Solubility: Hot and Cold
Flavor: 7/10
Mixability: 10/10
What we liked: excellent solubility, price
What we didn’t like: doesn’t contain Type II collagen
We chose Vital Proteins Collagen Peptides as the Best Collagen for Skin and Nails due to its very reasonable price point, its good solubility, and its neutral taste. It is made entirely of Collagen Types I & III, which are best for skin and nails. Of the Type I & III-only collagen powders, it had the best balance of price, flavor, and mixability.
Vital Proteins was selected as our Best for Skin and Nails Collagen product due to its accolades by several professional reviewers, the numerous positive Amazon reviews, and our own positive testing and long-term experience with the product. Vital Proteins was also named Best Collagen Powder by Very Well Health.
In a previous version of this guide, the Vital Proteins Collagen Peptides were our overall winner. While we still like the Vital Proteins, given that it is Type I & III collagen, we think it is best for people who want collagen peptides primarily for skin, hair, and nails.
Compared to our other contenders, Vital Proteins Collagen Peptides checked all our ‘must-have’ features while coming in at an affordable price: two scoops (one serving) dissolved well in 6 oz of cool water and had a smooth texture with the best mix-ability of any powder we tested.
In our blind taste tests, testers noted that this collagen peptide had a slightly noticeable bone broth flavor. It scored an average of 8/10 on flavor, with some testers liking it better than others. While it wasn’t the top winner for flavor, it did well.
Another thing we liked about the Vital Proteins is that it comes in multiple sizes, including single-serving packets that make it easy to consume in the outdoors, like on backpacking trips. If you’re looking for travel-size packets, Vital Proteins offers a 35-count box of single-serving packets.
It’s an Amazon bestseller and Amazon Choice product, an accolade given for their most popular products in a category that is affordable and has a low return rate. These products are also shipped by Amazon themselves, instead of third parties, so are more reliable and trusted.
Amazon reviewers stated that Vital Proteins collagen peptide eliminated joint pain, significantly reduced wrinkles, strengthened brittle nails, increased hair growth, supported better sleep, and even reduced hot flashes. While one Amazon reviewer commented about a potential formula change resulting in poor dissolvability and taste, this was from , and it was the only review suggesting this.
Noted as one of Amazon’s best sellers for marine collagen, reviewers spoke very highly of Further Foods. Of interest to the active outdoors person, one reviewer noted that this product “helped with inflammation and workout recovery.” Another reviewer noted improvements in skin hydration, reduction in fine lines, improved digestion, and “glamorous” hair and nail growth.
Negative reviews mostly touched on a fishy taste, but this seemed to be present in “bad batches” as opposed to it being an issue across the board.
Our own blind taste tests of multiple reviewers actually found this collagen to be among the best tasting with a slight frothiness almost like a latte. We found that when mixed with 6 oz of room temperature water and a fork, there were still some small clumps at the bottom, so you may prefer to mix this in a blender or into oatmeal or a smoothie. Further Food appears to be very responsive in responding to customer concerns and with resolving complaints.
One thing to note is that the size of a container of the Further Food is smaller than other collagen powders (6.5 oz vs. the 10 or 20 oz containers of Vital Proteins). However, it has the same amount of servings per container—28. A serving scoop on the Further Food is 6.6 g vs. a serving of Vital Proteins is 20 g. The typical dosage for collagen powder is 1 to 9 grams per day, so Further Food is well within the spectrum. More collagen doesn’t always mean better since quality impacts absorption levels.
Price per gram: $0.65
Types of collagen: II
Pasture-raised? No
Non-GMO? Yes
What we liked: easy to take, price (relative to other pills), chicken only (no bovine), taste and solubility are not concerns for pills, one of few companies making Type II only collagen
What we didn’t like: price
Healthy Origins is our top winner for both Best Joint Collagen Supplement, Best Chicken-based Collagen Supplement, and Best Collagen Pill. As we covered above, Type II collagen primarily comes from chickens and is mostly noted for its benefits for joint health. Healthy Origins was selected as the top choice for joints by Very Well Health and is one of Amazon’s top sellers in this category.
We selected Healthy Origins as our top winner in these categories because it’s one of the only companies we found that specializes in Type II collagen, which has been shown to have the best benefits for joints. This product comes in pill form, so solubility and taste are not concerns.
Amazon reviewers positively reviewed this product for the reduction in joint pain it produced in a short amount of time. One reviewer noted that his months-long sciatica pain disappeared in three days. Another noted that his knee pain was gone after a week of use. Others commented on improvements in knee and shoulder pain. One negative review stated that the bottle did not come with the advertised amount of pills. Other reviewers, however, stated that this wasn’t an issue.
It seems that there aren’t many companies making solely Type II collagen products, which makes Healthy Origins a great option for the active outdoors person who is specifically concerned with healthy joint function.
Our main concern with Healthy Origins is the same for all collagen pills: they are most expensive per gram of collagen than powder form. Additionally, each serving in a collagen capsule gives you less than a gram of collagen compared to the 20 g per serving found in the Vital Proteins.
Still, collagen pills offer convenience over powders. They’re less messy and don’t come with concerns about clumping or poor flavor. They’re easier than powder to carry and store when traveling or on outdoor trips. We think Healthy Origins pills are the best choice if you’re looking for Type II collagen and prefer the convenience of pills.
Price per gram: $0.10
Types of collagen: I and III
Grass-fed? Yes
Pasture-raised? Yes
Non-GMO? Yes
Solubility: Hot and cold (although hot can impact the Vitamin C which may reduce the efficacy of the Collagen Pro)
Taste: 8/10
Mixability: 10/10
What we liked: includes Vitamin C and zinc to increase absorption rates of collagen, reasonable price, metal recyclable container, excellent mixability with no clumps
What we didn’t like: Vitamin C adds a flavor that some testers found acrid
Gnarly Collagen Pro is our winner for Best Collagen for Athletes like runners, backpackers, climbers, or any athletes who participate in load-bearing sports. Gnarly Collagen Pro is a collagen powder specifically designed for joint and connective tissue, which are areas of significance for recovery for runners, hikers, and climbers.
It’s the only collagen we tested out of dozens that has added zinc, copper, and Vitamin C, which help with absorption rates (see more below). We also like that Gnarly Collagen Pro comes in single serving sticks for easy transport to races, trailheads, the crag, backpacking, and thru-hiking trips — making it the most convenient way to ensure collagen makes it into the diet.
Athletes in particular are sensitive to injuries in the joints and ligaments as the body’s collagen production decreases with age. Athletes who may not be as interested in the skin and beauty benefits may seek collagen for recovery and injury prevention.
In addition to 15 g of collagen, one serving contains copper, 15 mg of zinc and 100% of the daily recommended dose of Vitamin C, which it calls “collagen kickstarters.”
Studies show Vitamin C increases collagen production and collagen strength. Zinc and copper have been shown to help with collagen protection and synthesis. You can sometimes get these from taking a supplementary electrolyte powder during exercise, but for athletes on the go, it’s nice to have it all come together in one powder.
In our blind tests, Gnarly Collagen Pro scored high on mixability—among the best of any collagen we tested. It dissolved easily in hot and cold water with no clumps.
It scored 8/10 on taste, though testers think the Vitamin C, copper, and zinc added some flavor.
Gnarly Collagen Pro is one of the few collagen powders we tested whose contents are third-party certified to be free of contaminants. It holds NSF Certification as well as NSF Certified Sport.
Price per gram: $0.11
Types of collagen: I, II, and III
Grass-fed? Yes
Pasture-raised? Yes
Non-GMO? Yes
Solubility: Hot and cold
Average Flavor: 9/10
Average Mixability: 5/10
We've been testing the Garden of Life Multi-sourced Collagen with Turmeric for years and keep coming back to it year after year for its excellent flavor.
After numerous reader questions about the best tasting collagen powder, we decided to add a new category to our best collagen guide. The Garden of Life Multi-sourced Collagen with Turmeric is our winner for best flavored collagen for powders with a fruit flavor.
This Garden of Life collagen contains Collagen Types I, II, III, as well as probiotics and turmeric, which has been shown to have anti-inflammatory properties.
All our taste testers liked the apple cinnamon flavor of this product after they finished exercise or in the middle of a backpacking trip. However, some testers didn't like the stevia sweetener when using it as a daily supplement at home. Still, we found this flavored collagen to be more palate-pleasing than other "fruity" flavors we tested, including those by Ancient Nutrition.
At 11 cents per gram, that makes it one of the pricier collagen powders. It's worth noting that although a container contains 220 grams, only 200 grams of each package are collagen. So taking that into account, it is 12 cents per gram of collagen.
Collagen peptides are a form of collagen produced through the process of hydrolysis. Hydrolysis is a chemical reaction that uses water to rupture chemical bonds. In the case of collagen, this process reduces collagen to small peptides. These peptides are more easily absorbed by the body during collagen supplementation.
Collagen peptides can be ingested as a supplement or as part of food to aid joint and bone health and to enhance skin health. Numerous peer-reviewed studies, including from the National Institute of Health, support the benefits of collagen as an anti-inflammatory and aid to joint and bone health. That is one reason why collagen supplements have become popular for runners and hikers to add to their diet.
Collagen supplements are found in the form of a powder, a capsule, or a tablet. However, we decided to focus on collagen in powder form because it is the most cost-effective way to consume adequate amounts of collagen.
Gelatin and hydrolyzed collagen contain the same amino acids, but different chemical properties. Gelatin is partially hydrolyzed collagen, meaning that it has undergone the process of hydrolysis to the point where the collagen triple helix strands are broken down into individual strands. When gelatin is further hydrolyzed, that’s when it becomes completely hydrolyzed collagen. That means it’s fully broken down to the individual peptides, which are easier for the body to absorb, as discussed above.
Gelatin will only dissolve in hot water and will congeal when cooled.
Hydrolyzed collagen dissolves in hot or cold water and is the most easily absorbed.
Sometimes, you will see hydrolyzed collagen referred to as “hydrolysed collagen." This is the British spelling but refers to the same chemical process.
When it comes to bone broth, it’s common for bone broth and collagen to be thought of as synonymous. However, that’s not quite the case. Bone broth is made by simmering animal bones and connective tissue in water to extract minerals and gelatin. Collagen products, on the other hand, are made by breaking down the hides, skin, tendons, ligaments of animals, and scales of fish, using water and heat to make gelatin, often requiring up to 40 hours of simmering.
Bone broth contains collagen, but in varying quantities, depending on the product and the process of collagen production. That’s one reason we didn’t include bone broth in this story: it’s like comparing apples and oranges because the levels of collagen in bone broths are not equal across products. A collagen peptide supplement will generally have a higher percentage of collagen per gram than products marketed as bone broth.
While the percentage of collagen per gram of collagen peptide powder isn't consistent either, we were able to find exact amounts of collagen peptides per serving. That wasn’t the case for most brands of bone broths.
The exception wasAncient Nutrition’s Bone Broth, which has 15 grams per serving. For comparison, Vital Protein’s Bone Broth has 9 grams per serving compared to the 20 grams per serving in their Unflavored Collagen Peptides.
Many people consume bone broth for its collagen content, but, as indicated by consumerlab.com, amounts of collagen in bone broths are generally not listed on labels. Some products contained nearly 5 times as much collagen as others, with that window generally ranging from 2.5 grams to 11.5 grams. The benefits of collagen, like reduced joint pain and skin wrinkles, are found in research studies based on collagen supplements, not bone broth. While there is some evidence for using bone broth to boost the immune system and improve gut health, it’s preliminary.
In order for a collagen supplement to make it onto our contender list, they had to meet the following criteria. We then selected award winners from that list.
A reasonable price for quality products could be found in the range of $0.05 to $1.15 per gram of collagen. Pro tip: Be careful when reading labels to determine the amount of collagen in a product. You’ll want to check the serving size and the number of servings in the packet, as well as the label for how much of the protein content is actually collagen.
There are 28 different types of collagen. It’s estimated that 80-90% of collagen in the body is type 1, 2, and 3. The amount of each collagen type varies in each of the body’s tissues.
Type 1 is mostly in bones, ligaments, tendons, and skin.
Type II is primarily in cartilage as well as in smaller amounts in tendons and ligaments.
Type III is always found with type I and is predominantly in the skin, blood vessels, and internal organs.
Therefore, the determining factor in the type of collagen in a product is less about the source animal and more about the part of the animal that’s being used.
While many products claim that certain types of collagen confer specific benefits to the user, many sports nutritionists, including Shannon O’Grady, who we interviewed below, indicate that there’s little research suggesting type-specific benefits, such as type 1 and 3 for skin, or type 2 for joints. The amino acid sequences of the different types of collagen are very similar, and research shows that it’s the amino acids that stimulate collagen synthesis. The existing research that indicates the benefit of a certain type of collagen compares that type to a placebo rather than to another type of collagen.
That being said, the type of collagen is still a popular measure some people use when choosing their collagen powder. Depending on why you’re purchasing this dietary supplement, you may be interested in determining whether it contains the type of collagen that is best for your desired outcome (e.g., if you’re looking for joint health, you may prefer a product has Type II collagen).
We sat down with Shannon O’Grady, PhD in Nutritional Physiology who is head of sports nutrition at Gnarly Nutrition. Dr. O’Grady says, “Collagen supplementation makes sense for any active individuals participating in load-bearing sports.” This is because those activities use the musculoskeletal system, which is where the collagen we want to keep healthy is found.
According to O’Grady, the benefit of collagen supplementation that has the most convincing research behind it is the decrease in joint pain, both for people with osteoarthritis and for individuals with athletic-related joint pain, such as backpackers with knee pain. Collagen peptides increase collagen synthesis, and other benefits of supplementation suggested by some studies are that it reduces the risk of injury and supports recovery from injuries.
For more hydrolyzed fish collagen manufacturersinformation, please contact us. We will provide professional answers.
Because collagen synthesis declines with age, O’Grady tends to recommend it for individuals over 30 years old or individuals who place demands on their joints over what would be normal for a typical 30-year-old. This might include climbers or those with a history of injury to their joints.
In terms of when to take collagen peptides, she said that for it to be effective for joint pain, it’s necessary to consume 5-15 grams, and it’s best taken 45 minutes to an hour before exercise to give the body enough time to digest and assimilate the collagen. Exercise increases blood flow to the joints, which transports more amino acids and peptides to those areas.
When looking for a collagen product, O’Grady recommends finding one that is hydrolyzed (broken down), or that consists of collagen peptides, as this helps with absorption in the body.
She also recommends looking for 3rd party quality certification, such as by the NSF. This means it will be tested for contaminants, that the formula is reviewed for safety, and that the product is tested for label claims so you know that the amount of collagen per serving on the label is what’s actually in the product.
Certain additions, such as copper, zinc, and vitamin C, aren’t absolutely necessary, but they can increase collagen synthesis in the body.
Collagen peptides offer a variety of health benefits, and their popularity has increased due to their positive impact on different aspects of well-being. Here are some key benefits of collagen peptides:
Wrinkle reduction: Collagen is a crucial component of the skin, providing structure and elasticity. Collagen peptides can help reduce wrinkles and improve skin hydration, leading to a more youthful appearance.
Increased elasticity: Regular consumption of collagen peptides may enhance skin elasticity, promoting a firmer and smoother texture.
Cartilage health: Collagen is a major component of cartilage, the tissue that cushions and supports joints. Collagen peptides can help maintain joint health by supporting the regeneration of cartilage.
Reduced joint pain: Some studies suggest that collagen peptide supplementation may reduce joint pain and discomfort associated with conditions such as osteoarthritis.
Improved hair quality: Collagen is a key component of hair follicles. Collagen peptides may contribute to stronger, more resilient hair, reducing issues like breakage and split ends.
Enhanced nail growth: Collagen peptides can support the growth and strength of nails, reducing brittleness.
Intestinal lining support: Collagen helps maintain the integrity of the gut lining. Consuming collagen peptides may support gut health by preventing the passage of harmful substances into the bloodstream.
Aid in digestion: Collagen can promote a healthy digestive system by soothing and supporting the lining of the digestive tract.
Protein synthesis: Collagen is a protein, and collagen peptides can contribute to overall protein intake. This is essential for muscle protein synthesis, promoting muscle growth and maintenance.
Exercise recovery: Some studies suggest that collagen peptides aid in post-exercise recovery by supporting muscle repair and reducing inflammation.
Collagen is a component of bones and contributes to their structure. Collagen peptide supplementation may help maintain bone density, reducing the risk of conditions like osteoporosis.
Collagen peptides, being a protein, can contribute to a feeling of fullness, potentially aiding in weight management by reducing overall calorie intake.
It's important to note that individual responses to collagen peptides may vary, and while some people may experience significant benefits, others may not notice as much of an impact. It's always advisable to consult with a healthcare professional before adding supplements to your routine, especially if you have existing health conditions or concerns.
Determining the appropriate daily dosage of collagen peptides can depend on various factors, including individual health goals and the specific type of collagen supplement. However, a common recommendation is to start with 10 to 20 grams per day for noticeable benefits. It's advisable to follow the guidelines provided by the product or consult with a healthcare professional to find the optimal dosage for your needs.
Smoothies and shakes: Blend collagen peptides into your morning smoothie or post-workout shake. This is a convenient and tasty way to incorporate the supplement into your routine without altering the flavor significantly.
Coffee or tea: Mix collagen peptides into your morning coffee or tea. The peptides are often flavorless and usually dissolve easily, making it a seamless addition to your favorite beverages.
Soups and stews: Add collagen peptides to soups, stews, or broths. This is an excellent option during colder months and ensures you get your collagen boost without changing the texture of your meals.
Baked goods: Enhance the nutritional content of your homemade muffins, pancakes, or energy bars by adding collagen peptides to the batter. This is a versatile way to incorporate collagen into your diet.
Yogurt or oatmeal: Mix collagen peptides into your yogurt or oatmeal for a nutritious and protein-packed breakfast. This can be particularly beneficial for those who prefer a more traditional approach to their morning meals.
Pair with vitamin C: Vitamin C plays a role in collagen synthesis. Consuming collagen peptides with foods rich in vitamin C, such as citrus fruits or bell peppers, may enhance their effectiveness.
Stay hydrated: Adequate hydration is essential for overall health and can contribute to the effectiveness of collagen peptides. Drink plenty of water throughout the day to support skin hydration and overall well-being.
Consistency is key: To experience the full benefits of collagen peptides, consistency is crucial. Incorporate them into your daily routine, and over time, you may notice improvements in skin health, joint function, and more.
Remember to consult a healthcare professional before making significant changes to your supplement routine, especially if you have any underlying health conditions or concerns.
As a certified nutrition coach, a certified herbal medicine educator, and a Yosemite mountain guide, and an outdoor athlete with over 8,000 miles of backpacking experience, finding products that keep me healthy and help me hike farther comfortably is a top priority for me.
I’m the co-author of Adventure Ready: A Hiker’s Guide to Planning, Training, and Resiliency.
I guide my clients through the process of optimizing health so they can fully enjoy the wilderness. I’ve written about health and backpacking for publications such as MindBodyGreen and Treeline Review, in addition to regularly publishing on my own blog. In an effort to support the outdoor community in getting outside with more energy and resilience, I created the Adventure Ready online course and a free masterclass on how to create our unique nutrition plan for the trail.
I, nor anyone in my family, are sponsored or an employee of any of the companies mentioned here. This is unbiased and this review is intended to help you find the best product for the price. Treeline Review doesn’t accept sponsored content, native advertising, or paid reviews.
Beyond the basics of good nutrition, there are certain products that have the potential to be uniquely beneficial to backpackers, and collagen is at the top of that list. I personally find that it benefits my long-distance hiking endeavors so much that I have it every morning on trail in a homemade healthy smoothie mix.
You can see all articles by Katie Gerber on her Treeline Review author page.
Daneault, A. () Hydrolyzed collagen contributes to osteoblast differentiation in vitro and subsequent bone health in vivo. Osteoarthritis and Cartilage, Volume 22, S131 DOI: https://www.oarsijournal.com/article/S-(14)-5/fulltext
Daneault, A. et al. () Biological effect of hydrolyzed collagen on bone metabolism, Critical Reviews in Food Science and Nutrition, 57:9, -, DOI: 10./..
Dar, Q. A. et al. (). Daily oral consumption of hydrolyzed type 1 collagen is chondroprotective and anti-inflammatory in murine posttraumatic osteoarthritis. PloS one, 12(4), e. https://doi.org/10./journal.pone.
Carlos Pastor-Pareja, J., Tian Xu. () Shaping Cells and Organs in Drosophilia by Opposing Roles of Fat-Body Secreted Collage IV and Perlecan. Development Cell. 21(2), 245-256. DOI: https://doi.org/10./j.devcel..06.026
Kumar, S, et al. () A double-blind, placebo-controlled, randomised, clinical study on the effectiveness of collagen peptide on osteoarthritis. J Sci Food Agric. Mar 15;95(4):702-7. doi: 10./jsfa.. Epub Jun 24. PMID: . https://pubmed.ncbi.nlm.nih.gov//
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Mention collagen 10 years ago and very few people would know what you’re talking about.
Now, collagen is a household name.
Its popularity has increased exponentially in the last decade, with people—specifically women—flocking to it in hopes of reversing signs of aging (think: crepe-like skin, wrinkles, thinning hair, achy joints).
They’re not stopping, either. By , the collagen market is expected to be a 76.08 billion dollar industry (1).
In this article, we’ll reveal the seven most important things to look for when buying a collagen supplement—and most importantly—what to avoid.
Collagen is the most abundant protein in your body (it makes up about 30% of your total protein!).
Because of this, it’s often called the building block of your skin, muscles, bones, tendons, ligaments, and other connective tissues. It repairs several tissues in your body and plays a supportive role in skin health, bone mineral density, joint health, gut health, and more (2, 3, 4, 5).
Did you know that there are 28 distinct varieties of collagen (6)?
However, 90% of the collagen in your body is comprised of only Types 1, 2, and 3 (7).
Type 1 collagen is primarily found in your skin, bones, teeth, tendons, ligaments, vascular system, and organs. Type 2, although abundant, is found only in your cartilage (6). Type 3 is found in your skin, muscles, and blood vessels.
Supplementing with all three types of collagen seems best, but studies show that Type 2 inhibits the absorption of Type 1 and Type 3 (8). The ideal collagen supplement contains only Types 1 and 3 collagen.
Type 1 collagen positively impacts (9, 10, 5, 3, 11):
Type 3 collagen positively impacts (5, 12, 13):
Many companies market their collagen as “multi-collagen”, boasting that it contains several collagen types in one. Don’t be fooled: these added collagen fibers are filler fibers that take away the effectiveness of the more potent fibers like Type 1 and 3.
Collagen supplements can come from a variety of sources like bovine (cow), marine (fish), and even vegan options (yeast) (14). When it comes to bovine collagen, it’s essential that it’s grass-fed bovine.
Grass-fed cows are cows raised without antibiotics and hormones, and never fed genetically modified organisms (GMOs) (15).
Conventional beef is pumped with all kinds of chemicals like growth hormones (rBGH and rBST) and antibiotics that you shouldn’t be ingesting every day. 95% cows in the U.S. that are not 100% grass-fed are fed GMO corn (16).
To avoid these potential contaminants in your bovine collagen supplement, always look for “grass-fed” along with “non-GMO” on the label.
While there’s no set dosage for collagen, studies have confirmed that a 10 gram serving is ideal for your daily dose (17).
That said, there are several collagen supplements out there that offer a measly 2.5 or 5 grams of collagen per serving—barely enough to offer the transformational benefits that so many are after when taking collagen. (This is especially true for liquid collagen supplements.)
We recommend taking at least 10-20 grams of collagen peptides per day—and that’s if you’re just wanting to maintain collagen levels. If you’re 50 years old and just starting collagen, we recommend taking 40 grams of collagen for 8 weeks to replenish the collagen that you’ve lost over the years. And then lowering your daily dose back down to 20 grams.
Some research suggests that 2.5 to 5 grams is enough to notice changes in cellulite and skin elasticity, but not for more serious issues like sarcopenia (muscle loss due to aging), osteoporosis, or activity-related joint pain (18, 19, 20, 2).
Hydrolyzed collagen and collagen peptides both mean the same thing: that the collagen has gone through a process that breaks it down into smaller, ready-to-absorb amino acids that can easily be soaked up by your body. Put simply, collagen peptides require much less effort from your digestion and guarantees a more potent dose of collagen (6).
Non-hydrolyzed collagen, on the other hand, requires your digestive enzymes to work harder.
The easiest way to tell if a collagen powder is truly hydrolyzed is if it doesn’t clump when you add it to coffee, tea, or water.
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