5 Best Collagen Supplements for Joint and Muscle Health 2021

The Research on Collagen Supplements

Collagen supplements have many purported benefits. Here’s what the research shows.

Improves Skin

As you age, your body produces less collagen. This leads to dryer skin and the formation of fine lines and wrinkles. Taking collagen supplements may help fill in this gap.

One study found that women who took a daily supplement containing at least 2.5 grams of collagen for eight weeks experienced an increase in skin elasticity and less dryness. Another twelve-week study found that drinking a daily collagen supplement led to significant reductions in wrinkle depth.

Boosts Muscle Mass

Up to 10% of muscle tissue is made from collagen, and this protein is critical for maintaining it.

Research suggests that taking collagen supplements can help you regain the muscle mass lost due to aging. That’s because the peptides may promote the synthesis of creatine and other muscle proteins while stimulating muscle growth after exercise.

For example, a study of over two dozen men who exercised and took 15 grams of collagen per day for three months gained more muscle mass than a group that merely exercised.

Reduces Joint Pain

Your risk of suffering from degenerative joint disorders like osteoporosis increases as you age and your collagen levels start to drop. Taking collagen supplements may stave off the worst symptoms and improve your overall mobility by stimulating your tissues to make more collagen.

For instance, one study found that adults who took two grams of collagen for over two months experienced significant reductions in joint pain and were able to be more physically active than before.

Prevents Bone Loss

Bones require collagen to give them structure and maintain their strength. But, as you age, your bone mass starts to deteriorate, and you become prone to fractures and conditions like osteoporosis. Taking collagen supplements can stave off bone breakdown and help maintain its density.

A study of women who took five grams of collagen a day for a year experienced up to a 7 percent increase in bone mineral density.

Promotes Heart Health

Taking collagen supplements seems to reduce your risk of suffering from heart problems. That’s because collagen strengthens your arteries, which helps blood flow from your heart throughout the body. Too little collagen, and your arteries become weak and less effective, leading to complications like strokes and heart attacks.

While more research is needed to prove its effectiveness, one small study found that adults who took 16 grams of collagen for six months experienced significantly less artery stiffness than before.

How to Choose the Right Collagen Supplement

When shopping for collagen supplements, certain factors should affect your decision. Here’s our advice for comparing brands and interpreting nutrition facts.

What To Look For

Lab Testing

Any time you purchase a supplement, it’s best to determine whether it’s gone through any third-party testing for safety and ingredient purity. The supplement industry is notoriously unregulated, so a brand that’s transparent about what it contains is a selling point.

High Collagen Concentration

Collagen protein supplements vary from 90 percent protein per serving to barely over half. Pay attention to how much of this key ingredient you’re actually ingesting with every dose. Ideally, keep your serving between 2.5 and 15 grams per day.

Where the Collagen Was Sourced

While most collagen powders are derived from animal products (primarily cow bones), some come from plant-based sources like pea protein. That’s an important consideration for anyone following a vegan diet.

Evidence of Filler Ingredients

Collagen powder has minimal taste on its own, so many brands package it with flavoring agents and other filler ingredients to make it more appetizing. Pay attention to these added compounds so you know what you’re really consuming. If you prefer things pure, look for a brand that sells unflavored powder.

How to Use Collagen Powder

You can use collagen protein supplements as you would other protein powders. Most brands suggest you dissolve a scoop or two of powder (whichever the serving size specifies) in your liquid of choice. It’s also possible to incorporate collagen protein powder into baked goods or Jello.

Unflavored powders can be mixed into any food without affecting the taste or texture, while flavored varieties taste best when incorporated into smoothies or treated similar to an instant coffee drink.

Safety and Side Effects

There are few known negative side effects associated with collagen supplements.

Those with sensitive digestive systems may find the protein powder leaves them feeling uncomfortably full or nauseous. Others report the powder can leave an unpleasant taste in their mouths (choosing a flavored variety may solve this problem).

Finally, collagen powder is occasionally made from fish, shellfish, or eggs. Those with allergies to these foods may react to the powder and should avoid any brands that use them.

Takeaway

Collagen is a key compound for healthy functioning, and taking collagen supplements can help you maintain levels as your body slows down its production as you age. This natural form of protein is associated with many health benefits, including better skin hydration, fewer wrinkles, less joint pain, more muscle mass, and better cardiovascular health.

Take time to determine what the best collagen supplements are for your preferences, and you’ll likely benefit from incorporating this natural supplement into your routine.

Lydia Noyes is a freelance writer specializing in health and wellness, food and farming, and environmental topics. When not working against a writing deadline, you can find Lydia outdoors where she attempts to bring order to her 33-acre hobby farm filled with fruit trees, heritage breed pigs, too many chickens to count, and an organic garden that somehow gets bigger every year.