Which Collagen is Best for Skin and Hair: Our Expert Guide
Samantha GoodwinThe short answer
Great Britain authorises no health claim for collagen, so no supplement sold here can lawfully tell you what it will do to your skin or hair. What you can compare is composition. Formulas sold for skin and hair are almost all Type I and Type III, hydrolysed into peptides, at somewhere between 2.5g and 10g per serving. Judge on four things: whether it is hydrolysed, grams per serving, the source, and whether the brand publishes third-party batch testing.
- No authorised GB health claim for collagen
- Skin/hair formulas: mostly Type I & III
- Typical serving range: 2.5g–10g
- Collagen Greens: 4,000mg Type I & III, hydrolysed
Compare grams per serving, not per 100g — the two differ by a factor of five or more on most packs.
Did you know that collagen production declines by 1% annually after the age of 20? This natural decline can lead to visible signs of ageing, such as reduced skin elasticity and joint discomfort. As the most abundant protein in the human body, collagen plays a crucial role in maintaining healthy skin, bones, and connective tissues.
Adding a collagen supplement to your daily routine can offer numerous health benefits, from improving skin hydration and elasticity to supporting joint health. In this comprehensive guide, we will explore the different types of collagen supplements, their benefits, and how to choose the best one for your specific needs.
Key Takeaways
- Understand the different types of collagen supplements and their benefits
- Learn how to choose the best collagen supplement for your skin and hair needs
- Discover the importance of collagen for overall health and wellbeing
- Find out how to incorporate collagen supplements into your daily routine
- Explore the link between collagen and improved skin elasticity
Understanding Collagen and Its Benefits
Understanding collagen is crucial for appreciating its impact on our skin, hair, and overall well-being. Collagen is the most abundant protein in the human body, providing structure and integrity to various tissues, including skin, bones, tendons, and ligaments.
What Is Collagen and Why Is It Important?
Collagen is a vital protein that gives our skin its strength, elasticity, and firmness. It is also crucial for the health of our hair, nails, and joints. As we age, our bodies naturally produce less collagen, leading to signs of aging such as wrinkles, dry skin, and brittle hair.
Maintaining healthy collagen levels is essential for preserving a youthful appearance and overall health. This can be achieved through a combination of a nutrient-rich diet, proper skincare, and, if necessary, supplements.
How Collagen Production Changes with Age
Our bodies naturally begin to produce less collagen starting in our mid-20s, with production declining at a rate of approximately 1-1.5% per year thereafter. This gradual reduction accelerates significantly for women during perimenopause and menopause due to hormonal changes, particularly the drop in oestrogen, which plays a key role in collagen production.
The visible effects of diminishing collagen include the formation of fine lines and wrinkles, decreased skin elasticity, thinning hair, brittle nails, and increased joint stiffness or discomfort. Supplementing with high-quality collagen can help counteract these effects.
The Science Behind Collagen Supplements
Collagen supplements have gained popularity, but what does the science say about their effectiveness? As we delve into the world of collagen supplementation, it's crucial to understand how these products work and the evidence supporting their benefits.
How Collagen Supplements Work
Collagen supplements are designed to support the body's natural collagen production. Collagen peptides, typically derived from fish or bovine sources, are broken down into easily absorbed amino acids. These amino acids then stimulate the body to produce more collagen, potentially improving skin elasticity and hydration.
Clinical Evidence for Collagen Benefits
Collagen is one of the more heavily studied supplement ingredients, and the trials are worth reading properly rather than via the headline. Studies running 8–12 weeks have measured skin elasticity, hydration and density in people taking collagen daily, and several reported changes against placebo. A 2019 systematic review pooled 11 randomised controlled trials of oral collagen. The trials were mostly small and mostly funded by supplement manufacturers — which does not make them wrong, but does mean the effect sizes deserve caution. Specifically, marine collagen has been shown to reduce fine lines and wrinkles
The scientific consensus suggests that combining collagen supplements with vitamin C enhances their efficacy. As Dr Amanda Wolkowski notes, "Fish collagen peptides have been shown to significantly reduce crow's feet and periorbital wrinkles in women, while also improving skin moisture."
Different Types of Collagen Explained
Collagen is a diverse protein family, with 28 known types playing distinct roles in our body. While there are numerous collagen types, research has primarily focused on types one to five, which are the most well understood.
Type I Collagen: Primary for Skin and Hair
Type I collagen is the most abundant form, making up about 90% of the body's collagen. It's crucial for skin elasticity and hair strength. We often find Type I collagen in supplements aimed at improving skin and hair health.
Type II Collagen: The Cartilage Type
Type II collagen is the form that makes up most of the protein in cartilage, which is why joint-focused supplements tend to use it. Worth knowing before you shop: no health claim for collagen of any type is authorised in Great Britain, so a product promising joint results is making a claim it is not permitted to make.
Other Important Collagen Types
Beyond Types I and II, other collagen types play vital roles in our body. Type III collagen works alongside Type I, providing structural support to skin, blood vessels, and internal organs. Type IV collagen forms basal lamina, crucial for wound healing and tissue regeneration. Type V collagen is involved in cell surface formation and hair strand development. While most collagen supplements focus on Types I and III for skin and hair benefits, comprehensive formulations may include multiple collagen types for broader health support.
Understanding the different types of collagen and their functions can help individuals choose the most appropriate supplement for their specific health needs, whether it's for skin, hair, joint, or overall body health.
Marine vs Bovine vs Vegan Collagen: Which Is Best?
With so many collagen types on the market, it's essential to know what sets marine, bovine, and vegan collagen apart. When choosing a collagen supplement, understanding the source and benefits of each type can help you make an informed decision that suits your needs.
Marine Collagen Benefits and Sources
Marine collagen is derived from fish and other sea creatures. It's rich in Type I collagen, which is particularly beneficial for skin health. We find that marine collagen has a high bioavailability, meaning it's easily absorbed by the body, supporting collagen production and potentially improving skin elasticity.
Bovine Collagen Benefits and Sources
Bovine collagen, sourced from cows, is another popular option. It contains both Type I and Type III collagen, and it is the cheapest form per gram on the UK shelf, which is why it is the most widely sold.
Vegan Collagen Alternatives Explained
Vegan collagen alternatives are gaining popularity among those following a plant-based diet. While true vegan collagen doesn't exist in supplement form, "vegan collagen" products typically contain vitamins and minerals like vitamin C that help fuel collagen production in the body. These supplements usually combine amino acids with added vitamins and plant extracts — and where a vitamin is present at 15% NRV or more, it is that vitamin, not the collagen, carrying any permitted claim.
| Collagen Type | Source | What it is |
|---|---|---|
| Marine Collagen | Fish and sea creatures | Type I; smaller peptides, absorbed readily; the priciest per gram |
| Bovine Collagen | Cows | Types I and III; the cheapest per gram and the most widely stocked |
| Vegan Collagen | Plant-based ingredients | Contains no collagen; vitamins, minerals and amino acids intended to feed your own |
Key Factors to Consider When Choosing Collagen Supplements
To get the most out of your collagen supplement, it's essential to consider a few important factors. When it comes to selecting a high-quality product, there are several key aspects to examine closely.
Bioavailability and Absorption
The effectiveness of a collagen supplement largely depends on its bioavailability and how well it is absorbed by the body. Hydrolysed collagen peptides are known for their high bioavailability, making them a popular choice among consumers.
Quality of Collagen Sources
The source of collagen is another critical factor. Marine, bovine, and vegan collagen sources each have their unique benefits. For instance, marine collagen is rich in Type I collagen, which is beneficial for skin health.
Additional Beneficial Ingredients
Many effective collagen supplements include additional ingredients that enhance their benefits. Vitamin C is a valuable addition, as it supports collagen production and provides antioxidant protection. Hyaluronic acid is a common companion ingredient; it binds many times its own weight in water, which is why formulators reach for it. Other beneficial ingredients include biotin for hair strength and antioxidants like vitamin E to protect newly formed collagen from damage.
Which Collagen is Best for Skin and Hair: Expert Recommendations
When it comes to choosing a collagen supplement, the honest answer is that the choice mostly changes three things: the source, the dose per serving, and what you pay for it.
Best Collagen Types for Skin Elasticity
For optimal skin elasticity, our experts recommend Type I collagen, which is rich in amino acids such as glycine, proline, and hydroxyproline. These are the amino acids the skin trials have concentrated on.
Optimal Collagen Forms for Hair Strength
For hair strength and growth, experts suggest supplements containing both Type I and Type III collagen. These types provide the specific amino acids that form keratin, the primary structural protein in hair. Bovine collagen is often preferred for hair benefits due to its higher concentration of Type III collagen, which supports the capillaries that nourish hair follicles.
Additionally, liquid collagen formulations may offer advantages for hair health due to their superior absorption rates, delivering more usable amino acids to hair follicles. Hair trials have generally used 5–10g of hydrolysed collagen a day over three months. Hair is a harder outcome to measure than skin and the evidence is thinner — treat confident percentage figures from any brand with suspicion.
Best Collagen Powders for Skin and Hair
The right collagen powder can make a significant difference in your skin and hair care routine. With numerous options available, selecting the best one can be challenging. Here, we review top collagen powders known for their effectiveness in enhancing skin and hair health.
Vital Proteins Collagen Peptides
Vital Proteins Collagen Peptides is a popular choice among those seeking to improve their skin and hair. Sourced from high-quality collagen, this powder is designed to be easily absorbed by the body, promoting skin hydration and hair strength.
Ancient Nutrition Multi-Collagen Protein
Ancient Nutrition Multi-Collagen Protein is another widely stocked collagen powder, blending collagen from several animal sources in one tub. This product combines multiple types of collagen, making it a comprehensive solution for overall wellness. Users have reported improvements in skin elasticity and hair texture.
Bare Biology Skinful Collagen Powder
Bare Biology Skinful Collagen Powder delivers 5g of premium marine collagen peptides per serving, sourced from sustainably harvested cod. This powder is halal-certified, gluten-free, and suitable for pescatarians. It's known for improving skin hydration and addressing crepey skin texture. The eco-friendly packaging adds to its appeal.
When choosing a collagen powder, consider factors like the source of collagen, additional ingredients, and product certifications. These top picks are not only effective but also align with various dietary preferences and environmental values.
Best Marine Collagen Supplements
With numerous marine collagen products on the market, it's essential to identify the best options. We have reviewed several top-rated marine collagen supplements to help you make an informed decision.
Vida Glow Natural Marine Collagen
Vida Glow Natural Marine Collagen is a high-quality supplement that stands out for its purity and effectiveness. Sourced from sustainable fish, it provides 5g of hydrolysed Type I collagen peptides per serving.
JSHealth Vitality X + Collagen
JSHealth Vitality X + Collagen pairs marine collagen with added vitamins. Check the label — where a vitamin is present at 15% NRV or more, it is that vitamin, not the collagen, carrying any permitted claim.
Sixways Raspberry Marine Collagen
Sixways Raspberry Marine Collagen is made using wild-caught, sustainable fish from pristine Nordic waters. It delivers 5g of hydrolysed Type I collagen peptides per serving, along with vitamin C, and has a refreshing raspberry flavour.
- Exceptional Sourcing Standards: Uses only wild-caught, sustainable fish.
- Effective Flavour Masking: Raspberry flavour masks the marine taste without artificial sweeteners.
- Optimal Formula: Provides collagen directly and supports natural production with vitamin C.
- Convenient: Dissolves completely in cold water with minimal stirring.
- Noticeable Results: Users report improvements in skin plumpness and hydration within 3-4 weeks.
Best Bovine Collagen Options
When it comes to bovine collagen, the options can be overwhelming, but we've narrowed down the best ones for you. Bovine collagen is renowned for its effectiveness in supporting skin, hair, and joint health. Here, we explore three top-rated bovine collagen products that stand out for their quality and benefits.
Innermost The Glow Booster
Innermost The Glow Booster is a standout bovine collagen supplement that has garnered attention for its high-quality formulation. It is a bovine collagen powder sold on formulation quality rather than dose. Users have reported noticeable improvements in skin elasticity and a more radiant complexion.
Ancient and Brave Cacao and Collagen
Ancient and Brave Cacao and Collagen combines the benefits of bovine collagen with the antioxidant-rich properties of cacao. The cacao is the point of difference here: it makes an unflavoured protein easier to drink daily, which matters more for whether you finish the tub than any formulation detail. The product is free from artificial additives, making it a great choice for those seeking a natural supplement.
NaturePlus Collagen Peptides
NaturePlus Collagen Peptides offers a comprehensive approach to collagen supplementation by combining four collagen sources: grass-fed bovine, wild-caught marine, free-range chicken, and eggshell membrane. This blend provides all five primary collagen types, delivering a complete amino acid profile. The unflavoured powder is genuinely tasteless and dissolves completely in liquids, making it versatile for various uses.
- NaturePlus Collagen Peptides provides a multi-source approach, combining four collagen sources to offer all five primary collagen types.
- The product delivers a more complete amino acid profile than single-source collagens, potentially offering balanced support for skin, hair, joints, and internal tissues.
- Each serving contains 11g of hydrolysed collagen peptides without fillers or artificial ingredients.
- Users report comprehensive benefits, including improved skin elasticity, stronger nails, and reduced joint discomfort.
For more information on the best collagen supplements, you can visit our comprehensive guide on the best collagen supplements.
Best Vegan Collagen Alternatives
The quest for youthful skin and healthy hair doesn't have to involve animal products. For anyone eating plant-based, the honest position is that vegan collagen does not exist — collagen is an animal protein. What is sold under that name is a blend of vitamins, minerals and amino acids intended to feed your own collagen production.
We have identified three standout vegan collagen alternatives that are making waves in the beauty world. Let's dive into the details of each product.
Shreddy Superskin Collagen Powder
Shreddy Superskin Collagen Powder is a potent vegan collagen supplement that combines the power of plant-based ingredients to boost collagen production. The powder is built around added vitamins and minerals rather than collagen itself.
Feel Strawberry Peach Vegan Collagen
Feel Strawberry Peach Vegan Collagen offers a delicious and effective way to support collagen production. This vegan collagen powder is not only tasty but also packed with nutrients that promote healthy skin and hair.
Ora Aloe Gorgeous
Ora Aloe Gorgeous is a plant-based collagen-boosting powder that harnesses the power of aloe vera, pea protein, and vitamin C from acerola cherries to support the body's natural collagen production. The formula is certified organic and free from artificial ingredients, making it a clean choice for those seeking vegan collagen alternatives.
- Centred around organic aloe vera, which stimulates collagen synthesis.
- Combines aloe with pea protein, vitamin C, silica, and vitamin E for comprehensive support.
- Available in vanilla and unflavoured versions for versatility.
- Users report improvements in skin elasticity and hydration within 6-8 weeks.
Best Collagen Drinks and Ready-Made Options
Collagen drinks trade cost per gram for convenience — you pay a large premium over powder for the ready-made format. These ready-to-consume collagen supplements are perfect for individuals seeking convenience without compromising on effectiveness.
Revive Collagen Hydrolysed Marine Collagen Drink
Revive Collagen's Hydrolysed Marine Collagen Drink is a premium choice for those looking to enhance their skin health. It is a ready-to-drink marine collagen sachet, sold at a significant premium per gram over powder.
Skinade Collagen Drink
Skinade Collagen Drink is another popular option, known for its comprehensive formula that includes collagen, vitamins, and minerals. It combines collagen with added vitamins and minerals in a ready-made drink.
Gold Collagen Forte
Gold Collagen Forte is a liquid collagen supplement that contains 10,000mg of hydrolysed collagen peptides per serving. Alongside hyaluronic acid, borage oil, vitamins and minerals, it is one of the higher-dosed liquid formats on the shelf. The formula is specifically designed for mature skin (40+), with antioxidants that help combat age-related collagen degradation.
Key benefits include improved skin elasticity (up to 20%), hydration (up to 28%), and reduction in wrinkle depth (up to 15%) after 60 days of consistent use.
Best Collagen Supplements with Added Nutrients
We're seeing a rise in collagen products that are fortified with vitamins, antioxidants, and other beneficial compounds. These enhanced supplements can provide additional benefits for skin, hair, and overall health.
Beauty Pie Hydrolysed Marine Collagen Peptides
Beauty Pie's Hydrolysed Marine Collagen Peptides is a premium supplement that combines the benefits of marine collagen with other nourishing ingredients. It is a hydrolysed marine collagen at a premium price point.
Rejuvenated Marine Collagen Shots with Acai Berry
Rejuvenated Marine Collagen Shots with Acai Berry is a unique supplement that not only provides marine collagen but also packs a punch with antioxidants from acai berries. It is a single-serve shot format, and the most expensive way to buy collagen per gram.
Hunter & Gather Rise & Glow Collagen
Hunter & Gather's Rise & Glow Collagen is a delicious and effective supplement that combines premium marine collagen with a blend of superfood berries and botanicals. With its tangy, fruity flavour, this collagen powder is easy to incorporate into your daily routine.
Key benefits include 5g of hydrolysed marine collagen per serving, along with a boost of vitamin C from acerola, blueberry, and other berries. The formula also features hibiscus and baobab, adding to the flavour profile while supporting skin health.
How to Incorporate Collagen into Your Daily Routine
Incorporating collagen into your daily routine can be straightforward and versatile. We find that making collagen a part of your daily regimen can be achieved in various ways, from adding it to your morning coffee to mixing it into your evening meal.
Best Times to Take Collagen Supplements
The best time to take collagen supplements depends on your personal routine and preferences. Many people take it in the morning simply because a fixed slot in the routine is what makes a daily supplement stick. Others find it beneficial to take before bed, as it may aid in better sleep and skin rejuvenation during the night.
Creative Ways to Use Collagen Powders
Collagen powders can be used in a variety of creative ways beyond the standard addition to coffee or smoothies. Here are some ideas:
- Add unflavoured collagen powder to overnight oats or yogurt parfaits for a protein-boosted breakfast.
- Stir collagen into soups, stews, or pasta sauces just before serving for an extra nutritional boost.
- Mix flavoured collagen powders with sparkling water and fresh mint for a refreshing "mocktail."
- Incorporate collagen into homemade energy balls, protein bars, or pancake batter for added nutrition.
| Collagen Use | What it adds |
|---|---|
| Adding to coffee | Adds protein to a drink that has none |
| Mixing into smoothies | Adds protein without changing the taste |
| Incorporating into baked goods | Adds protein; collagen is heat-stable enough to bake with |
Common Questions About Collagen Supplements
Collagen supplements have gained popularity, but many still wonder about their benefits and optimal dosage. As we delve into the world of collagen, it's essential to address some of the most frequently asked questions.
How Long Before Seeing Results?
The time it takes to see results from collagen supplements can vary depending on individual factors and specific benefits being targeted. Generally, the trials that reported changes in skin elasticity and hydration ran for 4–12 weeks, so nothing about this is a quick test.
What Doses the Research Actually Used
Published trials have used doses between 2.5g and 15g a day. That range is what the studies tested — not a promise of what it will do for you, and no collagen health claim is authorised in Great Britain. It is still the most useful thing on a label, because it tells you what you are paying for:
- Most skin trials clustered at 5–10g a day.
- Trials measuring elasticity and fine lines tended to sit at the top of that range, 8–10g.
- Hair and nail studies used similar amounts, 5–10g.
- Joint studies generally used more, 10–15g — or a much smaller 40mg dose where they used undenatured type II rather than hydrolysed collagen.
Whatever dose you pick, taking it daily is what the trials did — and in practice, finishing the tub matters more than the last gram on the label.
Potential Side Effects and Considerations
While collagen supplements can be beneficial for many, it's crucial to be aware of potential side effects and considerations. As with any supplement, collagen should be part of a balanced diet and healthy lifestyle. Certain individuals should exercise caution or consult with a healthcare provider before starting collagen supplements.
Who Should Avoid Collagen Supplements
Some people may need to avoid collagen supplements or choose a specific type. For instance, those with certain allergies should be cautious about the source of collagen, whether it's marine, bovine, or vegan. Additionally, individuals with sensitivities to specific ingredients should carefully review the supplement's composition.
Possible Interactions with Medications
Collagen supplements may interact with certain medications. For example, they may affect the absorption of calcium supplements and some antibiotics when taken simultaneously. It's also important for individuals taking blood-thinning medications to consult their healthcare provider, as some collagen formulations contain marine omega-3 fatty acids that could enhance anticoagulant effects. We recommend taking collagen supplements at least 2 hours apart from prescription medications unless otherwise directed by a healthcare provider.
Conclusion
As we've explored the various types and benefits of collagen supplements, it's clear that making an informed decision is key to achieving your skin and hair goals.
Whether you opt for marine collagen for its superior skin elasticity benefits, bovine collagen for its comprehensive approach, or vegan collagen boosters for a plant-based alternative, the key to success lies in consistency and quality.
To incorporate collagen supplements into your daily routine effectively, choose a high-quality product that suits your needs, take it daily, and allow 8-12 weeks to see meaningful results in your skin and hair health.
By doing so, you'll be well on your way to enjoying the numerous benefits of collagen for a healthier, more radiant you.
FAQ
What type of collagen is most beneficial for improving skin elasticity?
Type I collagen is primarily responsible for maintaining skin elasticity. Type I is the type most skin-focused products use, from marine or bovine sources. No collagen health claim is authorised in Great Britain, so choose on dose, source and price rather than on promises.
How long does it take to see results from taking collagen supplements?
The time it takes to notice improvements can vary, but most people start seeing benefits within 6-12 weeks. Consistency is key, so we advise taking collagen supplements daily as part of your routine.
Are vegan collagen alternatives as effective as traditional collagen supplements?
Vegan collagen alternatives can be effective, as they often contain ingredients that support collagen production, such as vitamin C and amino acids. However, their effectiveness may vary compared to traditional collagen supplements.
Can collagen supplements help with joint health?
Type II collagen is the form found in cartilage, and it is what joint-focused products use. No health claim for collagen is authorised in Great Britain — so while research continues, no product is permitted to tell you it will fix your joints. Look for supplements that contain Type II collagen for joint benefits.
Are there any potential side effects of taking collagen supplements?
Generally, collagen supplements are well-tolerated. However, some individuals may experience mild side effects such as digestive issues. It's essential to choose high-quality supplements from reputable sources.
Can I take collagen supplements if I'm pregnant or breastfeeding?
While collagen supplements are generally considered safe, it's crucial to consult with a healthcare professional before taking any supplement during pregnancy or breastfeeding to ensure safety.
How do I choose the best collagen supplement for my needs?
When selecting a collagen supplement, consider factors such as the type of collagen, bioavailability, and additional ingredients. We recommend choosing products from reputable brands that provide transparent sourcing and manufacturing information.
Related reading
Choosing a collagen for skin and hair
What type of collagen is used in skin and hair supplements?
Type I and Type III. Type I is the most abundant form in human skin, and most bovine and marine powders sold for skin are predominantly Type I, or a Type I and III blend. Type II is a different product, sold for cartilage, and is not what skin and hair formulas use.
Is marine or bovine collagen better for skin?
Neither is established as better. Marine collagen is mostly Type I and has a smaller peptide size; bovine is typically Type I and III and costs less per gram. Marine suits pescatarians, bovine does not suit anyone avoiding beef, and neither suits vegans — there is no true vegan collagen, only nutrients marketed as supporting your own production.
How do I judge ingredient quality and safety in a collagen powder?
Look for four disclosures: the source animal and country, whether the collagen is hydrolysed, the exact grams per serving, and whether finished batches are third-party tested with certificates available on request. Brands that publish all four are giving you something checkable. "Premium", "clinically proven" and "highest absorption" are not checkable.
How much collagen is in a typical serving?
It varies enormously. Sachets and gummies often carry 2.5g or less; dedicated powders commonly run 5g to 10g. Lean Greens Collagen Greens carries 4,000mg of hydrolysed Type I and III bovine peptides per 12.6g serving, alongside 4,000mg of creatine monohydrate and a greens blend.