But sometimes it’s best to just revisit one of the originals: Collagen powders offer versatile uses, a more flexible dosage, and in some cases, added ingredients to make a more robust formula. (This is why our recommendation will always be to opt for the powder format.) We’ve outline our favorite collagen supplements in all formats in this guide, but if you’re looking for powders only—you’ve come to the right place. There are at least 28 kinds of collagen (that we know of) that exist, but types I, II, and III are the most common in the human body. We actually make our own collagen via the cells’ fibroblasts—but that production declines with age and other factors. Collagen is perhaps most famous for its role in keeping skin firm and lifted, but it’s present in other areas of the body such as the bones, cartilage, and muscle.* Because collagen is so notable for overall health, many have come to ingest the protein via collagen supplementation. Collagen supplements are broken down, digestible forms of collagen (derived from things like cows, fish, and chickens) that are capable of being absorbed by the body, traveling to where they can be best used.* Collagen supplements can come in many forms (liquid, gel, and gummies), but powders tend to be the most ubiquitous on the market. Collagen powders are exactly as they sound: A powdered format of these peptides that can be added to foods, smoothies, coffee, or even water. But as an overview, collagen can help with skin hydration and elasticity, hair health, nail strength, gut support, bone and joint health, and muscle mass.* Collagen is a protein made of peptides, but it’s not a complete protein—it doesn’t have all nine of the essential amino acids (it’s missing tryptophan and is on the lower side on a few others)—but can absolutely contribute to your overall daily protein goals and needs.* For a collagen supplement, we recommend looking in the 10- to 20-gram range (per serving). However, if your supplement of choice is lower than this range but has additional active ingredients that improve the supplement’s efficacy that’s OK, too. Look for keywords like “grass-fed, pasture-raised bovine collagen from Brazilian cows,” or “sustainably sourced, wild-caught cod.” Ideally, they’ll note what collagen types are provided (e.g., types I, II, or III) as well. Bonus points if they list the amino acid profile. Be sure to vet these in the same way you’re vetting the collagen. Look for research backing up why the ingredients were added and thoughtful explanations of the overall formulas. On the other end, make sure the formula is clean. Less is more here: Skip artificial colors, flavors, sweeteners, gluten, GMOs, soy, gluten, and known allergens. If your collagen product has flavors, look for natural varieties (such as organic cocoa, organic vanilla, and others listed as natural flavors). If there’s a sweetener, we recommend natural plant-derived sources like organic monk fruit extract. The type and source of collagen should be apparent. If they make any benefit claims, there should be science to support them. They should be open about where the ingredients come from, and they should explain the packaging it comes in (i.e., is it environmentally friendly?). We go talk about it in depth in our guide to collagen dosage, but as an overview: At this time, there are no definitive recommendations on intake levels (like a Recommended Daily Allowance, or RDA). However, a growing number of clinical studies point to specific, effective dosages based on outcomes—and can help us understand how much collagen we should be taking every day. Here, let’s look into the collagen peptide dosage based on the benefit, as science has found positive results in these dose ranges per health-support area.* If you’re looking for your own collagen supplement, just remember that format matters, as does dosage and added ingredients. For more beauty supplements, check our all-time favorites.*
