If you’re thinking of trying collagen supplements for yourself, you might be wondering: does this all-star supplement live up to the hype? And if so, which are the best collagen supplements on the market?
Read on and we’ll tell you all about collagen and what to look for in a supplement, and then we’ll round up the best collagen supplements in the UK.
What is collagen?
Collagen is a type of protein naturally made in the body. It’s the most abundant protein, making up around 30 percent of your total protein content, and there are at least 28 different types.
Tough but flexible, collagen’s role is to provide structure and strength to the connective tissues. For example, in the skin, collagen forms the scaffolding onto which the skin is built, and helps to keep it firm but flexible.
Your body makes collagen using amino acids, or protein building blocks. As you get older, the collagen in your connective tissues starts to degrade, and you also produce new collagen at a much slower rate. This creates a net loss, where your overall collagen starts to decline. It starts earlier than you might think, too; from your early twenties onwards, you’ll lose about 1-1.5 percent of your total collagen every year.
As you lose the collagen in your connective tissues, you’ll also lose the strength and structure it provides. That’s why skin starts to wrinkle and sag as you age, and your hair and nails may feel brittle or dull.
But you may not know that your bones and even your blood are connective tissues, too. Or that every organ and blood vessel in your body contains connective tissue. That means a decline in collagen can impact your overall health and wellbeing in ways that go way beyond the surface.
As we learn more about the importance of collagen for maintaining health, wellbeing and a youthful appearance, people are turning to supplements to help boost their collagen levels.
The best collagen supplements
1. TRUE MARINE Collagen
When it comes to collagen supplements, TRUE MARINE stands out at the top of the list. These exceptional capsules offer a unique blend of hydrolysed marine collagen, primarily type 1 collagen, which makes up a remarkable 90 percent of your body’s collagen content.
This potent triple-boost formula is enhanced with hyaluronic acid and vitamin C, providing powerful nourishment for your skin, hair, nails and joints. Each bottle contains 120 easy-to-swallow capsules, delivering 30 servings of 2,400mg of premium marine collagen.
Marine collagen has surged in popularity recently as the preferred collagen supplement due to its eco-friendliness and high bioavailability. It demonstrates up to a 1.5x better absorption compared to other collagen types like bovine, thanks to its smaller particle size and low molecular structure.
Manufactured in the UK, TRUE MARINE sources hydrolysed marine collagen peptides from wild-caught fish and adheres to the highest quality and safety standards, including GMP, ISO 9001, and HACCP certification.
Price: £19.95 (Available on Amazon)
2. Vital Proteins Collagen Peptides
Unlike the other collagen supplements on our list, cult-favourite brand Vital Proteins doesn’t contain any extra nutrients. However, it more than makes up for this with a mega 20g of collagen, making it one of the most potent supplements we reviewed.
Vital Proteins mixes easily into any drink, and it’s even available in travel-friendly sachets so you can get your collagen fix on the go. It uses 100 percent bovine type I and type III collagen, sourced from grass-fed, pasture-raised cows. The result is super-clean, high-quality collagen peptides that celebs like Jennifer Aniston swear by for their skin, nail and hair health.
Price: £44.50 (Available on Amazon)
3. Revive Multi Collagen Protein Powder
Not only does Revive pack an impressive 20g of collagen per serving, it’s the only supplement on our list to feature all five of the main collagen types. If you’re looking to get a head-to-toe beauty and wellbeing boost, then, this great all-rounder might just be perfect for you.
For maximum benefits, Revive takes their collagen from a diverse range of high-quality sources, including free-range chicken, wild-caught fish, grass-fed cows and egg shells. And the collagen is hydrolysed, of course, giving you maximum absorption and tolerability.
As a bonus, 10 precent of the profits are donated to non-profit organisations that feed and clothe some of the world’s most disadvantaged children.
Price: £24.99 (Available on Amazon)
4. Nutrabytes Marine Collagen Powder
Made with the same enzymatic hydrolysation process as the brand’s liquid collagen, Nutrabytes’ marine collagen powder packs 10g of highly bioavailable collagen into each serving. The ultra-fine powder is completely unflavoured and doesn’t clump like some other brands, so it can be mixed quickly and easily into your drink without a trace.
Premium Marine Collagen is made from wild-caught fish, so you can rest assured that you’re buying a clean and sustainable product. It also contains 19 amino acids — even more than the collagen liquid — for an extra boost to your skin, hair and nails.
Price: £23.99 (Available on Amazon)
5. The Pretty Smart Food Co 100% Marine Collagen HydroPro+
The Pretty Smart Food Co’s marine collagen liquid contains a relatively low dose of type I collagen compared to the other supplements on our list. However, when it comes to added nutrients, it outshines the rest by far. In addition to collagen-promoting copper, zinc, and vitamins C and E, you’ve got:
- Hyaluronic acid for plump, hydrated, youthful skin
- Silica and sea kelp for shiny hair and strong nails
- Superfoods blueberry and açai for an antioxidant boost
- Turmeric to fight inflammation
- Black pepper to boost absorption
If beauty is your main goal from a collagen supplement, this UK-made supplement may just be your key to a gorgeous glow. It also places a heavy emphasis on ethically sourced, sustainable ingredients, so you can feel as good as you look!
Price: £20.99 (Available on Amazon)
How to chose the best collagen supplements for you
Take note of these factors when choosing the best collagen supplements for your needs….
Collagen dosage
In most studies that show good results from collagen supplements, researchers have used a minimum of 2g (2,000mg) of collagen. So for best results, you should choose a collagen supplement with this amount or more.
Collagen types
The different types of collagen in the body all have different roles. So it’s important to choose a supplement with the type of collagen that matches the benefits you’re looking for. Here are the main types you’ll find and what they’re best for:
- Type I. Best all-rounder for skin, hair, bones and joints
- Type II. Best for joints
- Type III. Best for skin and organ health
Collagen source
Collagen supplements can come from various sources, and some are better for certain benefits than others. As with collagen types, make sure to choose a collagen source that best matches the benefit you’re looking for:
- Marine (fish) collagen is rich in collagen types I and II, found in skin, hair and joints, so it’s a great all-rounder. It’s believed to be more bioavailable (better absorbed) than collagen from other sources, too. It’s also a good alternative for people who don’t want to use animal collagen.
- Bovine (cow) collagen is rich in collagen types I and III, so it’s a good option for those who mainly want the beauty benefits of collagen supplements.
- Porcine (pig) collagen is also rich in collagen types I and III, and may be slightly more bioavailable than bovine collagen.
- Chicken collagen is mostly type II collagen, and it’s also rich in joint-friendly nutrients glucosamine and chondroitin. If you’re mainly looking for joint support, this may be the best option.
- Eggshell collagen is found in the membrane just inside the eggshell. Eggshell also features chondroitin, glucosamine, hyaluronic acid, elastin and keratin, making it a good all-rounder for joints, skin, hair and nails.
- Vegan collagen is usually made from yeast and/or bacteria, so it’s popular with those who want the benefits of collagen without using animal products.
Hydrolysation
All proteins, including collagen, are broken down into their individual amino acids by the body. These amino acids are then used to re-build whatever proteins the body needs.
We always recommend choosing a hydrolysed collagen supplement where possible. This means that the collagen has already been broken down into smaller chains of amino acids called peptides. This essentially gives your body a head-start, making it easier to get even more of the amino acids – and therefore collagen – from your supplement.
Additional ingredients
Some collagen supplements come with added ingredients like vitamins, minerals and enzymes to boost the benefits. If you’re looking for skin benefits, choose a collagen supplement with other skin-friendly ingredients, like hyaluronic acid and vitamin C. For joint health, you might look for extras like glucosamine and chondroitin. And if you’re interested in bone health, you might look for things like calcium and vitamin D.
Additives
Of course, not all added ingredients are good! There are also potentially harmful or undesirable additives to think about, too, such as preservatives, artificial flavours, and bulking agents. We look for supplements that contain only natural, clean and beneficial ingredients instead.
Quality and safety
Regardless of the source, collagen products can potentially carry a risk of contamination with harmful bacteria, fungi or other microbes. With animal or marine collagen, you also have to consider any chemicals they may have been exposed to, such as antibiotics, pesticides or heavy metals. To minimise this risk, look for brands that use high-quality manufacturing processes and can prove the safety of their products with independent, third-party test results.
FAQs about collagen supplements
What are the benefits of collagen supplements?
Research shows that collagen supplements may support a range of benefits from improved skin elasticity and hydration to stronger hair and nails, and even support for gut health. Learn more about the evidence-backed benefits of collagen at Healthline.
What collagen type is best?
That depends on the benefits you’re looking for. If you want to improve your skin, hair or nails, type I or type III would be best. For joints, opt for type II instead. For all the above, choose a multi-type collagen that contains all three, or at least type II and one other.
Which collagen source is best?
Again, that depends on what benefits you’re looking for. If you’re looking specifically for beauty benefits, go for marine, bovine or porcine. For joints, choose chicken collagen. For a great all-rounder, choose marine or bovine.
Can I get collagen from my diet?
Yes. Your body breaks down any proteins you eat to make amino acids, which form the building blocks of the proteins in your body. This includes collagen.
The main amino acids that make up collagen are non-essential – that means your body can make them itself if you don’t get them in your diet. However, if you want to really maximise your collagen production, you should give your body a boost by getting lots of these amino acids from your food.
Good sources of collagen amino acids include:
- Gelatin
- Meat (especially tougher cuts)
- Chicken, pork or fish skin
- Fish
- Eggs
- Dairy products
- Bone broth
How much collagen should I take?
Studies that show positive results from collagen supplements typically use at least 2g of collagen, so aim for this as a minimum. On the upper end of the scale, there doesn’t seem to be much evidence of harmful side effects from taking higher doses of collagen (10-15g). However, it’s worth noting that too much protein could put a strain on your kidneys in the long term. Keep this in mind if you already eat a very high-protein diet.
When should I take my collagen supplement?
There’s nothing to suggest that collagen needs to be taken at a certain time of day. Unless the label of your collagen supplement recommends a specific time, you can take it whenever you like!
Can I take collagen with other supplements?
Collagen typically goes well with most vitamin and mineral supplements. In fact, certain supplements are said to enhance the effects of collagen supplements, as they naturally support collagen production in the body. These include vitamin C, zinc, and copper.
You might find that these nutrients and others are already added to your collagen supplement. If you increase your collagen dose or take other supplements, e.g. a multivitamin, be mindful of your total daily intake across all your supplements, as some nutrients can be harmful in high doses.
Are collagen supplements safe?
When taken as instructed, collagen supplements are generally safe for most people. Some people do get bloating, indigestion or nausea at first, but this usually passes within a few days.
Keep in mind that several sources of collagen happen to be common allergens (e.g. shellfish and eggs). These should always be clearly stated on the label. However, those with severe allergies might want to check directly with the manufacturer for confirmation, or go for an alternative collagen source to be on the safe side.
Can I take collagen if I have a health condition?
People with certain medical conditions, e.g. kidney disease, might not be able to take collagen supplements, while others may be fine. Only your doctor can say for sure, so always check in with them before taking collagen or other supplements to make sure they’re safe for you.
Can I take collagen supplements if I’m pregnant/breastfeeding?
For healthy women and infants, we’re not aware of any dangers of collagen when pregnant or breastfeeding. However, we always recommend that you check in with your midwife or other health professional first to be on the safe side. This is especially important if you have pregnancy complications, or you or your baby have health conditions. And don’t forget to check that any extra ingredients in your collagen supplement are baby-safe, too!
The bottom line
When it comes to the beauty and wellbeing benefits of collagen supplements, the evidence seems to be stacking up! For top results, though, it’s important to choose a clean, high-quality collagen supplement, featuring sources and types that match your unique goals and needs. The best way to make sure you’re getting a high-quality product is to buy from a reputable, tried-and-tested brand – and the easiest way to do that is to choose one of our top five picks for the UK’s best collagen supplements!
Keen to read more about collagen? Find our H&W guide here.
