Is Liquid Collagen Worth the Hype?

Here's what dietitians have to say about this trendy supplement.

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You see collagen supplements everywhere. They are recommended for improving skin elasticity, reducing signs of aging, boosting hair and nail health, and preserving muscle mass, among other things.

Collagen supplements come in powders, capsules, gel-caps, tablets, gummies, and liquid form. Lately, liquid collagen, in particular, has been touted on social media for its benefits. But is this form the preferred way to get collagen? Read on to learn what dietitians have to say.

So, What Is Collagen, Anyway?

Collagen is a main component of our body’s connective tissue, serving as part of the structure of your ligaments, tendons, cartilage, skin, blood vessels, bones, hair, nails, and internal organs. It makes up about one third of the total protein in your body and is produced by cells called fibroblasts.

One of the main reasons people look to collagen supplements is because natural collagen production slows down as we age, starting in our 20s. This why you may see changes in the texture of your hair, skin, and nails over time as well as other changes related to joint health. Sun exposure, smoking, excess alcohol intake, sleep deprivation, and having a sedentary lifestyle also can contribute to a reduction in collagen.

There are a few different types of collagen, and the main ones you’ll see discussed are I, II, III, IV, and V. Most of the collagen in your body are Types I, II, and III. Type I—which accounts for 90 percent of the collagen in our body—helps build ligaments, tendons, skin, and bones. Type II is involved with production of cartilage and key for joint support while type III plays a role in building muscles, blood vessels, and organs.

Type IV is primarily found in the “basement layer” of the skin, acting as a structural component. And, type V is found in places such as the corneas of your eyes, some layers of skin, and hair.

Related: Why Taking Collagen for Hair Growth Can Pay Off

Do Collagen Supplements Work?

Most collagen supplements provide types I and III and are generally derived from sources like cows (aka bovine collagen), chicken, and fish (aka marine collagen). Oral collagen supplements are primarily found as collagen peptides or hydrolyzed collagen, which are small pieces of animal collagen. They usually contain just a few amino acids that are then absorbed through the gastrointestinal tract. But, do they work?

“Collagen supplementation has been associated with improvements in skin moisture, elasticity, and hydration," explains Keri Gans, RDN, a registered dietitian, author of The Small Change Diet, and podcast host of The Keri Report.

It also may impact bones by increasing bone mineralization and strengthening them. There has even been a body of research to suggest that oral supplementation of collagen may help with the early stages of osteoarthritis and other joint disorders. Research alsohas suggested collagen supplementation may benefit joints by decreasing pain or discomfort and increasing mobility and joint function.

“Collagen is not just hype," says Dawn Jackson Blatner, RDN, author of The Superfood Swap. Your strength, wound healing, dental/gum health, and hair and nail growth can all be impacted by collagen. It can even offer digestive support including addressing GERD and bloating, Blatner says.

Collagen also is an excellent source of protein, adds Cory Ruth, MS, RDN, a registered dietitian ofter referred to as The Women’s Dietitian. "[It] helps us build and maintain muscle mass, keeps us fuller longer, and balances our blood sugar.”

Related: Are Collagen Supplements Worth It? Here's Everything You Need to Know

Is Liquid Collagen Better Than Other Forms?

Collagen comes in powders, capsules, gel-caps, tablets, gummies, and liquids, Ruth says. “Some online sources claim liquid collagen is absorbed better than the powdered form. However, we don't have any scientific evidence to prove this. In addition, liquid collagen typically contains less collagen per serving than its powdered counterpart, and may be more expensive.”

The question isn’t really about liquid versus powder, adds Blatner. “It really is a question of ‘native’ collagen versus ‘hydrolyzed’ collagen (also known as collagen peptides). Hydrolyzed collagen or collagen peptides are typically the preferred form because they are more easily absorbed than the larger molecules of ‘native’ collagen.”

Hydrolyzed collagen comes in powder or liquid, and either can be a good choice, she adds. "[Because] liquid collagen is just hydrolyzed collagen or collagen peptides in liquid [form], you can actually make your own. Just add hydrolyzed collagen or collagen peptide powder to any of your favorite drinks.”

Making it yourself may not be as convenient as buying it already in liquid form, though. But the advantage of DIY is you can manage how many grams of collagen you are getting, she says. "The only collagen forms that likely are not worth it are gummies and capsules. For most brands it takes a big, big handful of them to get an adequate dose.”

In fact, most powdered supplements consist of a larger dose of collagen than the liquid, making it easier to meet the recommended amount to see any health benefits, Gans says. Also, the powdered forms typically have fewer added ingredients since they don’t need to be as palatable as a drink on their own. This is an important consideration for people who have food sensitivities or who do not want to consume ingredients they may not need.

Overall, the biggest benefit of liquid collagen is in its ease of use vs. other types, which require you to mix powder into beverages (and make it tasty) or swallow pills, says Jaclyn London, MS. RD, CDN. "In the case of readily-available liquid supplements, I can easily see these being more effective for you if you feel like they’re easier to tolerate and therefore, are ready and willing to take them consistently.”

Related: Should You Be Adding Collagen to Your Diet?

Are There Any Downsides to Taking Collagen?

While there are many potential benefits to taking collagen, it may not be for everyone, Gans says. “Since collagen comes from an animal source, it is not suitable for vegans or vegetarians. Also, anyone who is allergic to fish, shellfish, or eggs should read the ingredient label to see if any of these are included in the product.”

Keep in mind, too, that “plant-based collagen” is not a thing. If you see that on a label, just know that it’s marketing. Here are some other downsides to consider.

It's Not a Complete Protein

Some people take collagen for its protein content, but collagen’s amino acid composition is incomplete, meaning it does not provide all of the essential amino acids your body needs for the various structure and function roles in your body, London says.

"That’s why existing data on the topic of collagen can seem confusing," she says. "There may be a benefit to taking collagen post-exercise for muscle synthesis compared to not taking a supplement at all. However, taking a collagen protein supplement for muscle recovery appears to be less effective than those made from whey protein [which is a complete protein]."

If you’re consuming a wide variety of protein sources, the fact that collagen is not a complete protein doesn’t need to be a major concern. But what dietitians do not recommend is relying on it as your main protein option.

Can Be Costly

Something else to keep in mind, London says, is that collagen supplements can also get expensive. “A recent meta-analysis found that the skin benefits of using collagen hydrolysate supplements (anywhere between 2.5 to 10g a day) were seen at a minimum of around eight weeks when the supplement was taken daily.”

So, if you are taking collagen with skin health and elasticity in mind, consistency is the key to realizing the benefits. This, of course, comes with a cost to maintain the regimen.

May Not Be Right for Everyone

As with any supplement, talk to your healthcare provider before taking something new, says Blatner. "There are no reported drug interactions or contraindications, although research in children, pregnant [people], and breastfeeding individuals is minimal. So it’s best for these groups to avoid it until further studies are available.”

What to Look for When Shopping for Collagen

When shopping for collagen supplements, Blatner recommends looking for reputable brands, which clearly state how they test for product quality, purity, and safety. You also should look for supplements that have third party certifications. These companies verify that what the company claims is in the supplement is truly there.

You also should look for products that offer full transparency about the ingredients in their products. In other words, avoid those that contain "proprietary" blends, she says. "Additionally, if sourcing is important to you, look for brands using grass-fed bovine, organic-fed bovine or chicken, or wild-caught fish.”

How to Use Collagen Supplements

When it comes to using collagen supplements, remember that consistency is key to reaping the benefits of collagen supplementation, says London. "Finding the format that works best for your preferences, needs and lifestyle—and therefore, makes it easy to take consistently—is what will matter most in helping you get what you’re looking to achieve from taking these supplements.”

Powders and liquids, for example, can be easily incorporated into foods and beverages. There also are different flavors of collagen and so many ways to enjoy it, says Ruth. "Some of my personal favorites are using collagen creamers in my coffee and matcha, adding collagen to smoothies, and adding collagen powder to baked goodies.”

Even if you choose not to use a collagen supplement, there are key nutrients that support your body’s natural collagen synthesis process, so incorporating these foods into your diet can be beneficial. Here are the most important ones to add:

• Vitamin C: Found in fruits and vegetables

• Copper: Found in liver, lobster, oysters, tofu, nuts and seeds, shiitake mushrooms, leafy greens, and dark chocolate

• Zinc: Found in oysters, poultry, pork, red meat, chickpeas and other beans, nut and seeds, broccoli, leafy greens, dairy products, and whole grains

• Proline: Found in asparagus, cabbage, mushrooms, peanuts, egg whites, fish, meat, and wheat

• Glycine: Found in chicken, turkey, red meat, pork skin, and peanuts

You also want to consume adequate protein (at least 0.8 to 1.0 grams per kilogram of body weight) to provide the amino acids your body needs for production, retention, and repair of muscle and connective tissue. “Keep in mind that supplements should be an addition to a healthy diet, not used in place of," says Gans.

The Bottom Line

When it comes to collagen supplementation, dietitians are generally supportive as long as you notice a benefit. While there is not enough data to show any benefit to liquid collagen over other forms, it’s important to keep ease of use and cost in mind when deciding what to consume.

Eating foods that support collagen production can also be very helpful. Also prioritize being physically active, getting quality sleep, managing stress, and refraining from smoking and excess alcohol use—especially because lifestyle plays a big role in supporting collagen production as well.

Related: The 8 Best Collagen Powders of 2024, Tested and Reviewed

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