Key Takeaways
- Collagen plays an important role in maintaining healthy bones, skin, muscles, tendons, and cartilage.
- Research shows that collagen supplements may help to improve joint and skin health.
- Supplements and powders are not regulated by the FDA, so be sure to research a product before trying it for the first time.
Collagen is the most abundant protein in the human body.
It plays an important role in maintaining healthy bones, skin, eyes, muscles, tendons, and cartilage.
It also supports the skin during the early stages of wound healing.
Collagen production naturally decreases with age, but there are other factors that can cause collagen levels to drop, including excess sun exposure, smoking, drinking excess alcohol, and lack of sleep and exercise.
Researchers have investigated the potential benefits of collagen for years.
Though only a few human studies have been conducted so far, some have found evidence that collagen supplementation may help to improve skin and joint health.
Keep reading to learn more about the seven best collagen powders according to a dietitian and what benefits they may offer for your health.
{{splash}}
What is Collagen?
Collagen is a protein produced naturally by the body whose fiber-like structure is used to make connective tissue.
There are over 28 different types of collagen, but the four most common types are divided into these groups:
- Type I: The most common form of collagen that is found in all connective tissue in the body, especially scar tissue, tendons, ligaments, skin, and bone.
- Type II: Type II collagen is found in the cartilage of joints and intervertebral discs.
- Type III: Found in organs like the skin and blood vessels and plays an important role in wound healing and tissue formation.
- Type IV: Supports the kidneys, inner ear, and lens of the eye.
What are the Health Benefits of Collagen?
Because of the essential role it plays in skin and joint health, collagen has become a popular resource in health, wellness, and anti-aging spaces. In 2023, the global collagen market was valued at over $9 billion USD.
Before collagen became available in powder and supplement form, cosmetic companies began incorporating it into anti-aging products, like skin creams and serums.
But research suggests that this isn’t the most effective application of collagen, since its fibers are too big to filter through the outer layers of skin.
Oral consumption of collagen, including the use of collagen powders, is more easily absorbed by the body and research shows may provide some benefits, including:
- Improved skin elasticity in women.
- Reduced skin wrinkling in women.
- Increased skin hydration in women.
- Improved bone mineral density in postmenopausal women.
- Improved nail growth in women.
- Better joint mobility.
- Improved LDL to HDL cholesterol ratio and reduced stiffness of artery walls in men and women.
- Decreased joint pain in athletes and people with osteoarthritis.
Keep in mind that while human studies on the benefits of collagen supplementation are limited, many of the existing human studies are funded either fully or partially by people who could benefit from the results showing a positive association between collagen supplementation and improved health.
It’s also important to note that many of the human studies listed above only included female participants, which is why some of collagen’s benefits may apply specifically to women.
7 Best Collagen Powders for Women
With many collagen powders on the market, it can be tough to know which option is best for your health and goals.
Below we dive into the details of seven dietitian recommend collagen powders:
1. Vital Proteins Collagen Peptide
Vital Proteins Collagen Protein is a popular recommendation among dietitians.
According to their website, their collagen powder is made using grass-fed, pasture-raised cows and contains no gluten, dairy, or artificial sweeteners.
It’s also certified Kosher and third-party tested.
20 grams of their collagen peptide powder includes:
- 20 g of collagen.
- 18 g of protein.
- 90 mg of vitamin C.
- 110 mg of sodium.
- 120 mg of hyaluronic acid (which research shows may help to reduce wrinkles and improve dry skin in men and women).
Notably, Vital Proteins Collagen contains Type I and Type III collagens.
2. BioTrust Ageless Multi-Collagen
Unlike Vital Proteins’ Collagen, BioTrust’s Ageless Multi-Collagen Protein Powder contains five different types of collagen (types I, II, III, V and X).
Roughly 22 grams of the powder contains:
- 22.5 grams of collagen peptides
- 20 grams of protein.
- 280 grams of fermented L-tryptophan, an amino acid that may help improve your mood and sleep.
BioTrust is also odorless, tasteless and dairy, gluten, and artificial sweetener free.
3. NativePath Grass Fed Collagen Peptides
Like Vital Proteins and BioTrust, NativePath is dairy and gluten-free and made without artificial sweeteners.
It’s also odorless and flavorless. Like Vital Proteins, it contains type 1 and type 3 collagens and is made from grass-fed cows.
20 grams of their powder contains:
- 20 grams of collagen.
- 18 grams of protein.
- 100 mg of sodium.
Though it offers the same collagen and protein content as Vital Proteins, it doesn’t contain any added ingredients, like hyaluronic acid.
4. Garden of Life Grass Fed Collagen Peptides
Garden of Life Grass Fed Collagen Peptides has a similar nutritional profile and is NSF-certified (which means it was tested by a third-party, the National Science Foundation).
20 grams of their powder contains:
- 20 grams of collagen.
- 18 grams of protein.
- 100 mg of sodium
- 10 mg (1.5 Billion CFU) Lactobacillus plantarum.
Like Vital Proteins, it also contains Type I and Type III collagens and is dairy and gluten-free. It’s also odorless and tasteless.
It also contains the probiotic Lactobacillus plantarum which may help to improve digestion and the gut microbiome.
{{local}}
5. True Nutrition Grass-Fed Hydrolyzed Beef Collagen
The True Nutrition brand offers collagens from different sources, including cows, fish, and pork.
This product, like the ones listed above it, is made from grass-fed beef. It’s also dairy and gluten free.
True Nutrition products are third-party tested for quality and safety.
This collagen comes in flavorless and flavored forms, including french vanilla, chocolate, and peanut butter cup.
34 grams of their unflavored powder contains:
- 32 grams of collagen.
- 32 grams of protein.
- 180 mg of sodium.
- 70 grams of calcium.
6. 1st Phorm Collagen With Dermaval
1st Phorm Collagen with Dermaval comes in several flavor options, including red velvet cake, salted caramel, and unflavored.
Like BioTrust, it also contains five different types of collagen: Types I, II, II V and X.
This one type of collagen powder also contains collagens from different sources, including cows, fish, chicken, and egg.
However, their sources are not marketed as grass-fed, antibiotic-free, or pasture-raised.
16.8 grams of their unflavored powder contains:
- 16 grams of collagen.
- 15 grams of protein.
- 50 mg of sodium.
- 33 grams of calcium.
1st Phorm’s collagen also contains additional ingredients, including dermaval, asparagus, okra, coffee, and acai.
7. Live Conscious Collagen Peptides
Live Conscious collagen peptides sources collagen types I and III from grass-fed, pasture-raised cows.
Their products are third-party tested and meet or exceed expectations set by cGMP (Current Good Manufacturing Practices).
11 grams of their unflavored powder contains:
- 11 grams of collagen.
- 11 grams of protein.
- 55 mg of sodium.
Finding the Right Collagen Powder for You
Finding the right collagen powder for you will depend on several factors, including your unique health goals and lifestyle.
For example, if you don’t eat chicken, egg, or fish, you may prefer a product that’s sourced only from cows rather than one that includes collagen from multiple sources.
Some people may prefer a product that has added ingredients, like hyaluronic acid that may improve their skin. Others might want a product that only contains collagen.
It’s also important to keep in mind that supplements are not regulated by the Food and Drug Administration (FDA), so it’s important to research products thoroughly before trying them out. The National Science Foundation (NSF) tests some collagen products for supplement quality and safety.
Still, collagen powders may not be right for everyone. Because collagen powders are derived from animals, they may not be suitable for vegans and vegetarians.
There’s also a concern that some collagen supplements may contain heavy metals. If you’re not sure whether a collagen powder is right for you, reach out to your doctor or dietitian for guidance.
Takeaway
Using a collagen supplement may help to support your skin, joint, or heart health.
There are many products available, some of which are third-party tested for their product safety and standards.
{{splash}}
How a Dietitian Can Help
There are many collagen products available on the market and their quality may vary.
A registered dietitian can help you find a high-quality collagen powder that is right for your health and nutrition goals.
You can find a dietitian through Nourish to start optimizing your nutrition.
Do you have any of these insurances?
Why Join Nourish's RD Network
Frequently Asked Questions
Some collagen powders may help to improve skin, joint, and heart health in women.
But it depends on the types of collagen a powder contains.
Unfortunately, there isn’t enough research to determine what brand of collagen is most effective for a specific health goal.
However, some types of collagen supplements or powders may help to support joint, skin, and heart health.
One randomized controlled study from 2018 found that two types of type I collagens, P1NP and CTX 1, may improve bone mineral density in postmenopausal women.
.jpg)
.avif)
.avif)
.avif)
%20(1).webp)
.avif)
.avif)
