Which is most effective for joints and skin?

Collagen is a popular supplement for supporting joint health and improving the appearance of skin. There are many forms of collagen, including powders, capsules and drinks. Here’s what you need to know to choose the right collagen supplement for your lifestyle and goals.

What form of collagen works best for joints and skin?

All three forms of collagen can support the health of your joints and skin. Your body absorbs hydrolyzed collagen peptides, whether they come from powder, capsules, or drinks. Effectiveness depends more on the dosage and frequency of use of the supplement than on the type of collagen.

Here’s how to determine how each collagen supplement option might fit into your routine:

• Powders provide flexibility and higher amounts of collagen per scoop.
• Capsules offer convenience without mixing, but you may need to take several each day for visible results.​
• Drinks provide added ingredients and an appealing taste, but may cost more per dose.

Research suggests that taking 2.5 to 15 grams of collagen daily can support skin elasticity and joint health. Most powders and some drinks easily provide this amount in a single serving. With capsules, you may need to take several tablets to reach the same dose.

What is collagen?

Collagen is the most abundant protein in your body. It helps build and support your skin, muscles, bones, tendons, cartilage and other connective tissues. As you age, your body produces less collagen. This natural decline can lead to the appearance of wrinkles, sagging skin and joint stiffness. Many people use supplements to slow these changes.

There are 28 types of collagen in your body, but the main types found in collagen supplements include:

• Type I: Supports skin, bones, tendons and most connective tissues, and is the most abundant collagen in your body.​
• Type II: Found primarily in cartilage and is important for cushioning joints.
• Type III: Supports skin, muscles and blood vessels.
• Type IV: A thin layer of tissue supporting internal organs, such as the kidneys, lungs, and intestines.
• Type V: Promotes healthy hair and nails.

How Collagen Supplements Work

Collagen supplements typically contain hydrolyzed collagen, also known as collagen peptides. Manufacturers break down collagen into smaller pieces that your body can absorb more easily.

When you take collagen supplements, your digestive system breaks them down into smaller pieces called peptides. These peptides circulate throughout your body and can stimulate your cells to produce more collagen.

Consistent use of collagen supplements can lead to smoother-looking skin, increased elasticity, and better joint function over time.

Collagen powders

Collagen powder is the most popular form of collagen supplement. You mix it with liquids like water, coffee, smoothies or juices. Powders generally come from animal sources such as cattle (cow), porcine (pig) or marine animals (fish). There are also plant-based (vegan) collagen powders.

The benefits of collagen powders include:

• You can mix them into coffee, smoothies, oatmeal or soups.
• They contain higher doses of collagen per serving than capsules.
• They dissolve quickly and are easily incorporated into daily routines.
• Some powders contain added nutrients such as vitamin C, which supports collagen production.

Collagen capsules

The capsules contain pre-measured doses of powdered collagen in pill form. They are simple and convenient since you can take them with water, just like other supplements. Collagen capsules generally contain lower amounts of collagen per serving compared to powders. This means you may need to take several capsules to match the collagen content found in one scoop of powder.

The benefits of collagen capsules include:

• Capsules offer the most convenience; you can take them anywhere.
• You receive a precise, pre-measured dose every time.
• They are useful for people who don’t like mixing powders or flavored drinks.

Ready-to-drink collagen drinks

Collagen drinks come pre-mixed in bottles or cans and often come as flavored options or with additional ingredients. These may interest you if you don’t like mixing powders or swallowing capsules.

The benefits of collagen drinks include:

• They do not require any preparation.
• They taste good and may contain vitamins, minerals or other beneficial ingredients.
• The body can quickly absorb the liquid form.