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Collagen has quietly taken over the supplement aisle. It’s in your coffee, your smoothies, and for many of us, it’s already part of the routine.
But just because it’s everywhere doesn’t mean every option is created with the same level of intention.
Hydrolyzed vs peptides, marine vs bovine, powders vs gummies, labels stacked with claims that all sound equally convincing. The category has expanded quickly, and with that comes a wide range in quality, sourcing, and formulation.
As Erin Ogden, MDA, RDN, LDN, dietitian nutritionist at Ancient + Brave, explains, not all collagen is created equal and supplements are regulated very differently than medications. Which means the responsibility often falls on brands to do things right and on consumers to know what actually matters.
So how do you choose a collagen supplement that’s actually worth adding to your routine?
We asked a dietitian who looks at this through a clinical and formulation lens every day.
What Actually Matters When Choosing a Collagen Supplement
When someone walks into a store or scrolls online looking for collagen, the options are overwhelming. What’s the first thing you tell people to look for so they don’t waste their money? Just like all products in the wellness market, not all collagen is created equal. Finding a high quality supplement is important as supplements are regulated differently than medications. Supplement companies are responsible for using research to guide their formulations, adhering to good manufacturing practices, and selecting effective ingredient forms and dosages. While some companies meet these standards well, others fall short.
With collagen, it’s important to look for “hydrolyzed” collagen peptides. This simply means it is broken down into smaller chains of amino acids that we can absorb more readily. Although collagen supplements differ in ingredients and collagen type, a product that contains type I collagen will cover the basis for most people as this is the most abundant type of collagen in the body.
Collagen has become one of the most talked about supplements in wellness. From a dietitian’s perspective, who actually benefits from taking collagen and who probably doesn’t need it? When we reach our twenties, collagen production starts to naturally decline. As well, many of us don’t eat the type of nose-to-tail diet of generations past which typically provided rich sources of collagen. This means we may lack the collagen specific amino acids like proline, glycine and hydroxyproline needed to build collagen naturally. For those who do prioritize organ meats or skin-on, bone-in meats in their diet, supplementation may not be necessary. But for those who don’t, supplementing with collagen can be an easy and convenient way to fill in those gaps.
Most people associate collagen with skin and beauty. What are some of the less obvious ways collagen supports the body that people might not realize? Collagen is the most abundant protein in the body, and it isn’t just found in our skin. This key protein is a vital component of our connective tissue, the most widely distributed tissue in the body. It is what supports and strengthens other body tissues, as well as insulating and protecting our organs. It’s found everywhere in the human body and most abundantly in our ligaments, bones, tendons, joints, cartilage, skin, gut lining, blood vessels and even our hair, nails and teeth.
Sourcing is a big conversation in supplements. How much should people care about where their collagen comes from, and what should they look for when it comes to sourcing? Absolutely. Sourcing is a main point of difference between supplement brands and can impact the quality, safety and sustainability of ingredients.
With collagen, it is important to watch out for products where collagen comes from low-quality animal or marine sources with poor farming practices. For marine collagen, look for “wild caught” and “MSC-certified” to ensure quality. Both are true of Ancient and Brave’s Wild Collagen. For bovine, ensuring collagen is sourced from the hide and from EU-based cattle is a plus, like Ancient + Brave’s True Collagen, as EU cattle are predominantly grass-fed and have strict laws on the use of hormones, antibiotics, pesticides, and other toxins.
A lot of labels say things like “collagen peptides,” “hydrolyzed collagen,” or “multi collagen.” What do those terms actually mean, and which ones should people pay attention to? “Collagen peptides” and “hydrolyzed collagen” refers to the same thing which simply means collagen that has been broken down into smaller fragments that your body can absorb more effectively. “Multi collagen” in supplements refers to a product that contains more than one type of collagen, usually a mix of the main types of collagen found in the body. It’s true that collagen supplements differ in collagen type, however, a collagen that contains “hydrolyzed collagen peptides” is what you want to look for because the collagen has essentially been predigested making it easy for our bodies to utilize.
There are different types of collagen, like Type I, II, and III. Do those distinctions actually matter for someone choosing a supplement, or is that mostly marketing? Yes, the human body contains over 28 different types of collagen. Understanding these distinctions as a consumer is important and can help you make thoughtful choices regarding collagen type for your health goals and better understand what marketing claims really mean.
For example, type I collagen is the most abundant type of collagen found in the body and research points to its use for whole body health, as it plays a role in nearly all connective tissues. Whereas, type II collagen is a main component of joint cartilage and can aid in joint health and comfort more specifically.
Collagen supplements can come from cows, fish, or chicken. From a nutrition perspective, do these different sources affect how collagen works in the body? Collagen type-specific differences matter mostly for health goals and dietary preference. Bovine (cow) and marine (fish) sources both provide type I collagen, whereas, chicken provides type II collagen. Type I collagen supports broader, whole body health and type II from chicken supports joint comfort more specifically.
When you flip over a collagen supplement and read the ingredient list, what are a few green flags that signal a high quality product? One of the easiest distinctions is looking for “hydrolyzed collagen peptides” as opposed to collagen in its native form. This simply means that the collagen has been broken down into smaller fragments that are more easily absorbed by the body.
Second, check for evidence of third-party testing. This is sometimes listed on the label, but if not, quickly check the company’s website as it is sometimes listed there instead. Third-party testing means a company has invested in an independent laboratory to verify that their products contain what they say they contain.
Finally, scan over the ingredient list and look for the absence of artificial flavors, sugars and fillers as they are not needed and can sometimes impact gut health.
People often ask if collagen actually gets absorbed or if the body just breaks it down like any other protein. What does the science say about how collagen works once we consume it? Historically, the hypothesis was that collagen supplements were completely broken down into individual amino acids in the gut before entering the bloodstream. But new research shows that some small collagen peptides can be absorbed intact as well.
Our bodies naturally make collagen using special cells called fibroblasts, which need the right nutrients, like amino acids and vitamin C, to do their job. Collagen supplements are thought to help in two ways: first, by giving your body the building blocks it needs to produce collagen, and second, by sending signals to your cells to encourage the production of collagen.
If someone starts taking collagen today, how long would it realistically take before they might notice any benefits? With collagen, effective dosing and consistency over time is key. While some people notice early changes in skin hydration, joint discomfort and nail strength, within 3-6 months many people observe more noticeable benefits.
There are powders, capsules, drinks, and even collagen gummies now. Is one format better than another, or does it mostly come down to personal preference? Bottom line, choosing a format you like and can be consistent with is key to experiencing the benefits of collagen supplementation. However, delivery format does impact dose and formulation, so a few considerations can help guide your decision.
First, taking the recommended dose of collagen based on research is important to seeing benefits. Some formats, like gummies or capsules, simply may not provide enough per serving, unless you take several. Second, to package the collagen in those formats, it sometimes requires the use of fillers, additives and sugars. Oftentimes, a powder format, like Ancient + Brave’s collagen, is most practical and convenient for getting an effective dose and incorporating it into your daily routine, without the need for fillers and additives.
When you personally recommend a collagen supplement, what qualities make you feel confident saying “this one is actually worth it”? When it comes to collagen, or any supplement for that matter, sifting through the hype and the trendy headlines and actually looking into a brand and their practices can help you best determine what is worth it when it comes to your needs and health goals.
Collagen format, sourcing, minimal ingredients and third-party testing are all important determinants for me when it comes to selecting a collagen supplement that is worth it.
When evaluating collagen supplements professionally, what are some formulation details you pay attention to that most consumers might not even think about? How does Ancient + Brave approach those decisions? With collagen in particular, bioavailability, sourcing, and third party testing are essential considerations for me, as well as, effective dosing in a format that people can be consistent with.
Ancient + Brave takes a thoughtful and thorough approach to formulation, carefully considering every step from ideation and sourcing to testing and marketing. Scientific evidence guides ingredient selection and production formulation, while trust and transparency guides their marketing approach. For consumers, this is important because supplements vary widely. A brand that demonstrates this kind of commitment can be hard to find, but it can truly impact the quality and effectiveness of the supplement.
