The 4 Best Ways to Take Collagen, According to a Dietitian

Longer tresses, less joint pain or slowing the appearance of wrinkles are some of the reasons people want to take collagen. The collagen supplement market keeps growing as influencers spike their morning coffee with collagen powder and celebrities praise collagen pills for their youthful glow.

If you're ready to jump on the collagen bandwagon, we're here to help you understand the most popular forms of collagen and figure out which might be right for you. With plenty of options to mix, blend, drink or eat, here are the four best ways to take your collagen and the pros and cons of each.

What is Collagen?

Collagen is a type of protein that forms the structural framework of our connective tissues—skin, tendons, ligaments and cartilage. It's stretch-resistant and supportive. Your body creates collagen on its own, but produces less collagen as you age. In aging skin, there is less elasticity and a decrease in thickness (hello, wrinkles) with the reduction in collagen synthesis, which causes weakening of the skin, making it difficult to retain moisture.

Collagen has also been studied extensively for its role in alleviating osteoarthritis symptoms. Multiple studies have shown that collagen supplementation has reduced joint pain in adults with knee osteoarthritis, sparing them the side effects associated with pharmaceutical pain medications.

Collagen supplements are largely sourced from the bones and cartilage of bovine (cow), porcine (pig) and marine (fish) animals. You may also find plant-based collagen supplements, but most of these contain nutrients that support collagen synthesis, like vitamin C and individual amino acids.

Since getting collagen every day can be challenging, here are four common ways to sip, swallow and eat it: powder, capsules, liquid and food.

1. Collagen Powder

Collagen powders, also known as collagen peptides, are the most popular form of collagen. Collagen peptides are often called hydrolyzed collagen, meaning it has been broken down to make it more digestible.

Collagen powder makes it possible to turn your typical drink into a newfound functional beverage. With a simple blend, mix or stir, these powders go virtually undetected in your collagen concoction, as they are flavorless. For people needing hydration help, collagen can be the ticket to drinking more fluid in your day for optimal health. Beyond beverages, collagen mixes well in foods such as cereals, yogurts, ice creams and spreads. Unflavored collagen powder is undoubtedly the most versatile to add to various foods.

Juices, smoothies and plain water are ideal liquids to combine with collagen powder. Go ahead and mix collagen into your warm beverages too—there has been much debate on whether the benefits of collagen are diminished when mixing collagen into your coffee, but current research doesn't support or refute this. And you'll find that it dissolves more easily in liquids that are room temperature or warmer.

Adding collagen powder to your food or drink will likely change its final texture, consistency or flavor, which will vary by brand. Generally, collagen powder dissolves quickly in hot or cold liquids, but some varieties may get clumpy. Using a blender, whisk, frother or shaker bottle may help curb the clumping and make for a smoother swallow.

For some, powdered collagen may seem less convenient because you'll always need a food or beverage vehicle to consume it. If that doesn't sound appealing, capsules may work better for your lifestyle.

2. Collagen Capsules

For convenience's sake, some collagen users prefer a simpler form they can stash in a weekly pill box. Collagen pills deliver collagen powder in each capsule.

Convenience is a critical factor in choosing the best way to take collagen, and including collagen in your everyday routine may be more practical with capsules. Plus, if you're flavor-sensitive, they have no taste and don't take much time to ingest on even the busiest days. Whether you're traveling for work or staying home with the kids, capsules go down quickly with a few swigs of water.

Because only so much collagen can fit inside certain capsules, the serving size may exceed what you're comfortable taking daily. Depending on the brand, you may need to take three to six collagen capsules to secure the full dose. And that could also mean you'll run out of collagen more quickly.

3. Collagen Liquid

Liquid collagen comes in multiple subtypes, such as a concentrated form you can mix with water and a ready-to-drink version you can take like a shot a tablespoon at a time.

For those who fear or struggle to swallow pills, a liquid option may be the best bet for taking collagen regularly. Some liquid collagen brands come with a 1-milliliter dropper or have a serving size of 1 to 2 tablespoons for rapid ingestion. Concentrate varieties require blending with water, which could get you closer to reaching your hydration goals.

Liquid collagen often features a variety of ingredients like vitamins, minerals, fruit and herbal extracts, artificial sweeteners and preservatives. If you're sensitive to any of these, you'll want to ensure the liquid is safe for you. Some liquid collagen customers dislike the taste of some varieties, so remember that these unique formulations could bring diverse flavors, for better or worse.

4. Collagen from Food

One primary reason bone broth bombards your social media feeds is that it's one of the richest food sources of collagen. Beef and pork bone broth will net you the most collagen. Chicken, including the skin, is another food-first method to reap the benefits of the hair-, skin- and nail-supportive nutrient.

Truthfully, supplements can be pricey, especially when one dose is six capsules and you're running back to the store to restock. Sticking to food sources of collagen can be a more realistic approach to consuming collagen at home, and the people who live with you could also benefit from the collagen-rich foods in your kitchen.

It shouldn't come as a surprise that collagen-rich eats deliver must-have nutrients such as B vitamins, calcium and vitamin A. That means more nutrients are available to help your body build more collagen—a team effort. Additionally, foods rich in vitamin C—such as berries, bell peppers and broccoli—help your body make collagen.

However, good sources of collagen may not supply the same collagen concentration as oral supplements. If enhancing your skin or joint health is your goal, the prime candidate for your wellness routine may be powder, capsules or liquid.

The Bottom Line

Collagen's healthy-aging and joint-pain-reducing benefits have created a great demand for supplements on store shelves. While there are many reasons collagen powders, capsules, liquid and food forms can be great additions to your life, you may fare best choosing the kind you can realistically take every day. Before starting any supplement, it's safest to have a conversation with a trusted medical provider first.