How to choose a collagen supplement: 6 things to look for

Collagen supplements are everywhere at the moment. From powders and capsules to gummies and ready-made drinks, there seems to be a different option around every corner, and choosing one can feel more complicated than it needs to be.

With so many products making big promises about skin, joints and healthy ageing, how do you know which collagen supplement is actually worth considering?

The good news is that choosing one doesn’t have to be complicated. A few simple checks can help you look beyond the packaging and focus on what really matters.

The research into collagen supplementation is encouraging, particularly for skin health, but not every claim made about collagen is equally well supported.

Here’s what to look for when choosing a collagen supplement, what the research tells us, and how to decide which one’s for you –

Does collagen supplementation actually work?

Collagen is the most abundant protein in the human body. It provides structure and support to the skin, bones, tendons, cartilage and other connective tissues.

As we age, our body’s natural collagen production changes. This is one reason collagen has attracted so much interest in skincare and nutritional supplements.

When we consume collagen, our digestive system breaks it down into amino acids and smaller peptides, which are absorbed and used by the body.

But does taking a collagen supplement make a difference?

There is a growing body of encouraging evidence, particularly for skin health.

A 2023 systematic review and meta-analysis of 26 randomised controlled trials found that hydrolysed collagen supplementation was associated with improvements in skin hydration and elasticity.¹ However, the researchers also highlighted differences between studies and some risk of bias, so the findings should be viewed as promising rather than definitive.

Research has also investigated collagen supplementation for joint and musculoskeletal health, with some studies reporting improvements in pain and physical function.²

Overall, the evidence is promising.

But, collagen isn’t a miracle ingredient, and results aren’t guaranteed. However, the research suggests that it may be a useful addition to your daily routine.

So, if you’re considering trying it, what should you look for?

1. Look for hydrolysed collagen peptides

One of the first things to check is whether the product contains hydrolysed collagen peptides.

Hydrolysis is a process that breaks collagen down into smaller peptides. This makes it easier to digest and helps the body absorb the resulting peptides and amino acids.

You may see several terms on collagen packaging, including:

Hydrolysed collagen
Collagen hydrolysate
Collagen peptides

These terms are generally used to describe collagen that has undergone this breakdown process.

Hydrolysed collagen is also the form used in many clinical studies investigating collagen supplementation.

It’s a useful starting point when comparing products, although hydrolysis alone doesn’t guarantee that a supplement will deliver noticeable results. The amount provided, the specific formulation and the quality of the evidence all matter, too.

2. Check the amount per serving

The amount of collagen in a supplement can vary considerably. Some powders contain several grams per serving, while capsules and gummies may provide considerably less.

Research into skin health has used a range of doses, often somewhere between a few grams and around 10g per day.³

This is one reason it can be useful to check the nutrition panel rather than relying on the claims on the front of the packaging.

Ask yourself:

How many grams of collagen does one serving provide?
Is the recommended serving size clearly stated?
Does the product provide a meaningful amount without requiring you to take an inconvenient number of capsules or gummies?

A powder can be a practical option if you’d prefer to take several grams of collagen in one serving.

There is no single dose that is right for everyone, but a clearly stated serving size makes it easier to understand what you are taking.

3. Consider the source

Collagen supplements can come from several sources, most commonly bovine or marine collagen.

Marine collagen is derived from fish and is particularly rich in Type I collagen, the main form found in the skin, bones and tendons.

Bovine collagen also contains Type I collagen, often alongside Type III.

There are sometimes claims that marine collagen is automatically better absorbed or more effective than bovine collagen, but the research does not clearly support such a straightforward conclusion.

The source is worth considering, but it shouldn’t be the only factor guiding your choice. The quality of the product, the way the collagen has been processed, the amount supplied and the overall formulation are likely to be more useful considerations than source alone.

People with fish or shellfish allergies should, of course, check the source carefully before using a marine collagen product.

4. Look for a simple, transparent ingredient list

When it comes to collagen supplements, more ingredients don’t necessarily mean better results.

Some products include flavours, sweeteners, vitamins, minerals, hyaluronic acid or botanical ingredients. These may be useful depending on your needs, but they do not necessarily make the collagen itself more effective.

If your main aim is to supplement collagen, a straightforward product containing hydrolysed collagen peptides may be all you’re looking for.

A simple ingredient list also makes it easier to identify potential allergens and understand exactly what you’re taking.

5. Pay attention to sourcing & quality

It’s easy to be swayed by attractive packaging and phrases such as “beauty collagen” or “anti-ageing formula”. But these descriptions don’t tell you everything you need to know about the product inside.

Useful questions include:

Is the source of the collagen clearly stated?
Is the amount per serving easy to find?
Are allergens clearly identified?
Does the manufacturer provide information about sourcing and quality control?
Is the ingredient list transparent?

Ultimately, transparency is more helpful than bold marketing claims.

6. Remember that collagen is only one part of the picture

It’s tempting to think of a supplement as a quick fix, especially when it’s marketed around glowing skin, healthy ageing or joint comfort.

Your body also needs adequate protein, vitamin C and a range of other nutrients to maintain normal collagen formation and connective tissue.

Diet, sleep, physical activity, smoking, alcohol intake and sun exposure can all affect skin and connective tissue health.

A collagen supplement is therefore best viewed as one possible addition to a balanced diet and lifestyle, rather than a shortcut around them.

What about Chuckling Goat Pure Fish Collagen?

If you’re looking for a marine collagen, Chuckling Goat Pure Fish Collagen is a great option.

It contains hydrolysed Type I collagen peptides made from wild-caught North Atlantic cod skins. Its formulation is straightforward, without added sugars, flavours or fillers.

A 10g serving provides approximately 9.5g of protein

These are useful details to consider when comparing collagen supplements: the source is clearly identified, the collagen is hydrolysed, the serving size is stated, and the ingredient list is simple.

At Chuckling Goat, we generally suggest using collagen alongside the wider Gut Health Protocol, rather than viewing it as a standalone solution.

The protocol combines collagen with Probiotic Goat’s Milk Kefir and Complete Prebiotic as part of a daily routine.

Your collagen supplement checklist

Choosing a collagen supplement becomes much easier when you know what to look for.

Before you buy, run through this quick checklist:

Hydrolysed collagen peptides: Check the type of collagen ingredient used.
A clearly stated dose: Make sure you know how much collagen each serving provides.
Transparent sourcing: Look for information about where the collagen comes from.
A straightforward ingredient list: Check whether the additional ingredients serve a purpose for you.
Clear allergen information: Particularly important if you’re considering marine collagen.
Quality-control information: Look for accessible details about sourcing, processing and testing.
A convenient format: Choose something that fits comfortably into your daily routine.

There probably isn’t a single “best” collagen supplement for everyone.

A good choice is one that provides a sensible amount of hydrolysed collagen, comes from a transparent and reputable source, suits your dietary needs and fits comfortably into your routine.

And, as ever with supplements, it is worth keeping expectations realistic. Collagen may be a useful addition to a healthy diet, but it is only one small part of the much bigger picture of long-term health.

Looking for an easy way to add collagen to your autumn routine? Our Collagen Hot Chocolate is a simple, warming option that combines a cosy seasonal drink with your daily collagen. You can find the recipe here.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.