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Best collagen peptide powder 2024 [benefits & side effects]

Everything you need to know about collagen peptides.

AuthorMateusz Podlecki

Writer

At Natu.Care, she educates about healthy lifestyles and debunks dangerous myths, contrasting them with the results of the latest scientific research. Additionally, she is interested in new technologies and their impact on health and everyday life.

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Reviewed byIlona Bush

Verified by an expert

Reviewed byIlona Bush

Master of Pharmacy

Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki

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Edited byBart Turczynski

Editor-in-Chief

Bart Turczynski is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

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Fact-checkingNina Wawryszuk

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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Best collagen peptide powder 2024 [benefits & side effects]

10 July, 2024

16 min

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They help with joint pain, wrinkles, strengthen hair and nails. In recent years they have become a hit in cosmetics and dietary supplements. And that's a good thing, because their use has a scientific basis.

With master pharmacist and educator, Ilona Krzak, we talk about the structure of collagen peptides, the differences with other forms of collagen, and how you can use peptides in your daily rituals.

From this article you will learn:

What collagen peptides and hydrolysis are all about.
Why collagen peptides are a good choice for health and beauty support.
Why collagen peptides are a good choice for health and beauty support.
What collagen supplements experts recommend.

See also:

What are collagen peptides?

Collagen peptides are short chains of collagen protein formed by enzymatic hydrolysis, which breaks down collagen into smaller moleculesand. Collagen peptides are lighter and smaller, so they are absorbed more easily and quickly than other forms of collagen.

Collagen peptides with a mass of 3.5-4.5 kDa and a helical structure are the best absorbed.

Ilona Krzak Master of Pharmacy

The whole process can be likened to 'pre-digestion'. Producers prepare the raw material, clean it, pre-treat it and then give it a bath of water and enzymes. This ensures that you get the health itself - digestible collagen, which you introduce into your body more efficiently.

Collagen peptides vs collagen

Collagen is an animal protein and the basic building block of living organisms. Collagen peptides are a processed form of collagen that is easier to digest and absorb. It is also potentially less allergenic than the crude form of collagen.

Collagen peptides are obtained from a number of sources. Beef, poultry and fish peptides are popular on the market. Fish collagen, also known as marine collagen, is considered to be the best absorbed because it most closely resembles the collagen your body produces in terms of structure.

Even 3% of the population worldwide is allergic to bovine collagen.

Ilona Krzak Master of Pharmacy

Other raw materials of marine origin are increasingly being used to produce collagen supplements. One of the more popular ones is the sea cucumber (also known as 'sea cucumber'), a species of invertebrate that lives at the bottom of the seas and oceans.

Cucumbers contain type 1 collagen and other health-promoting compounds such as saponins, chondroitin sulphates, mucopolysaccharides, bioactive peptides, amino acids and vitamins and minerals. In addition to this, they offset the problem of religious prohibitions where collagen derived from mammals is not allowed.

Ilona Krzak Master of Pharmacy

What is the difference between collagen peptides and hydrolysed collagen?

Collagen peptides and hydrolysed collagen are two terms that are often used interchangeably. However, this is not entirely correct. Although both molecules are derived from collagen, they differ in molecular weight and amino acid composition.

The molecular weight of collagen peptides can range from 0.3 to 8 kDa (kilodaltons). Peptides with a low molecular weight tend to have better bioactivity compared to peptides with a higher molecular weight. For comparison, the molecular weight of natural (native) collagen is approximately 300 kDa.

Ilona Krzak Master of Pharmacy

In practice, collagen peptides are smaller fragments of hydrolysed collagen. This makes them even better absorbed than collagen hydrolysate.

In practice, the difference is minimal and both forms are more commonly used in supplements than natural collagen.

Research has shown that supplementation of hydrolysed type 1 collagen and type 2 supports the biosynthesis of hyaluronic acid in the body.

See also:

Lyophilised collagen

Best collagen peptide supplements - ranking

Collagen is, after all, the protein of youth, so check out supplements with collagen peptides to help take care of your healthy hair, skin, nails and joints.

These are some preparations you may want to consider if you need to supplement collagen deficiencies.

Best overall

Natu.Care Collagen Premium 5000 mg, mango & passion fruit

5.0

Collagen content: 5000 mg marine collagen hydrolysate
Additional active ingredients: vitamin C, low molecular weight hyaluronic acid (and L-theanine and coenzyme Q10 in cocoa flavoured collagen or vitamin A and vitamin E in mango–passion fruit flavoured collagen)
Form: powder sachets
Dose: 1 sachet per day
Sufficient for: 30 days

See price

Product description

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Pros and cons

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

Additional information

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

User review

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

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Pure collagen

Natu.Care Collagen 3000 mg, tasteless

4.6

Collagen content: 3000 mg collagen hydrolysate fish
Additional active ingredients: none
Form: powder
Dose: one scoop per day
Sufficient for: 30 days

See price

Product description

The dietary supplement contains only pure fish collagen in the formula SeaGarden®. This Norwegian collagen is characterised by its purity and high bioavailability, which means that youróy body will utilise the collagen faster and more effectively.

Regular supplementation fish collagen benefits hair, skinóhand and nails and supports joints, muscles and bones. It improves the appearance of the skinóry and slows down its ageing, giving it a healthy glow.

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Pros and cons

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Additional information

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Aura Herbals Colladrop Forte

4.5

Collagen content: 10,000 mg sea collagen
Additional active ingredients: vitamin C and coenzyme Q10
Form: sachets of powder
Dosage: one sachet per day
Sufficient for: 30 days

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Product description

A dietary supplement containing fish collagen for drinking in a high dose of 10,000 mg hydrolysate. It also offers you additional health and beauty benefits thanks to its coenzyme Q10 and vitamin C content. Supplementation with collagen can improve the appearance of your skinóskin, hairónails and improve the function of your jointsómuscles and bones.

Pros and cons

Additional information

Aura Herbals Colladrop Flex

4.4

Collagen content: 5000 mg marine collagen
Additional active ingredients: vitamin C, hyaluronic acid, vitamin K1, vitamin D2
Form: sachets of powder
Dose: 1 sachet daily
Sufficient for: 30 days

See price

Product description

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

Pros and cons

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

Additional information

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

User review

Fish collagen in sachets for joint healthós and wrinkle reduction with the addition of numerous active ingredientsós including vitamin C, hyaluronic acid and vitamin K1 and rare vitamin D2.

Sundose° For Skin Anti-Aging°

4.8

Collagen content: 5000 mg of collagen hydrolysate
Additional active ingredients: hyaluronic acid and vitamin C
Form:sachets of powder to be dissolved in lukewarm water
Dosage: one sachet per day
Sufficient for: 30 days

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Product description

Simple composition without unnecessary additivesós. High-quality fish collagen with vitamin C and hyaluronic acid. The active ingredients are designed to support the health and appearance of your skinóskin, hairóand nails.

Pros and cons

Additional information

User review

Convenient form

Solgar Hyaluronic Acid Collagen Complex

4.5

Collagen content: 720 mg hydrolysed type II collagen
Additional active ingredients: vitamin C, hyaluronic acid, chondroitin sulfate
Form: capsules
Dose: one capsule per day
Sufficient for: 30 days

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Product description

The product is based on the patented BioCell Collagen II® complex, whose mainóingredient is collagen hydrolysate extracted from chicken sternum cartilage. The supplement improves skin firmness, elasticity and hydrationóry. It has a beneficial effect on the scalp and improves the condition of hairós and nail plate.

The supplement will also have a positive effect on the joints and musculoskeletal system.

Pros and cons

The supplement will also have a positive effect on the joints and musculoskeletal system.

Additional information

The supplement will also have a positive effect on the joints and musculoskeletal system.

Aura Herbals Colladrop Glow

4.4

Collagen content: 5000 mg collagen hydrolysate
Additional active ingredients: biotin, zinc, coenzyme Q10, hyaluronic acid, selenium, vitamin B6, vitamin C, vitamin E and others
Form: sachets of powder to be dissolved in lukewarm water
Dose: one sachet per day
Sufficient for: 30 days

See price

Product description

Fish collagen with hyaluronic acid and numerous – vitamins and minerals that support beauty and proper functioning of the body. The formula can positively influence the appearance of skinóry, hairów, nails, as well as jointsów.

Pros and cons

Additional information

User review

For nails

Sundose° For Strong Nails°

4.6

Collagen content: 250 mg PEPTAN® fish collagen;
Additional active ingredients: biotin, zinc, vitamin B5, folic acid, horsetail extract
Form: capsules
Dose: 2 capsules daily
Sufficient for: 30 days

See price

Product description

Fish-derived collagen in the form of easily absorbed peptidesós, enriched with a complex blend of active ingredientsós. Prepared to improve the condition of nails, skinóskin and hairóhair.

Pros and cons

Fish-derived collagen in the form of easily absorbed peptidesós, enriched with a complex blend of active ingredientsós. Prepared to improve the condition of nails, skinóskin and hairóhair.

Additional information

Fish-derived collagen in the form of easily absorbed peptidesós, enriched with a complex blend of active ingredientsós. Prepared to improve the condition of nails, skinóskin and hairóhair.

Aura Herbals, Hair, Skin, Nails - NatiCol fish collagen

4.5

Collagen content: 800 mg Naticol marine collagen
Additional active ingredients: grape seed extract, hyaluronic acid, vitamin C, vitamin E, zinc, selenium, biotin
Form: capsules
Dose: 1 or 2 capsules daily
Sufficient for: 30/60 days

See price

Product description

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

Pros and cons

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

Additional information

Fish collagen tablets (actually capsules) NatiCol from AuraHerbals is a dietary supplement whichóry contains marine collagen and numerous additional active ingredients.

When choosing a collagen supplement, pay attention to the form, origin, form and dose of the collagen.

What do collagen peptides help with?

Bioactive collagen peptides can help you in various aspects of health and beauty. On the one hand, they can replenish collagen in the body on an ad hoc basis, while on the other they can help stimulate the body to produce its own collagen. The most important benefits include skin and joint health, but they don't stop there.

Collagen peptides for the face (and beyond)

Collagen peptides positively impact the condition and health of your skinand. The most important effects you will get from them are:

improving skin texture, firmness, hydration and elasticity,
reduction in the appearance of wrinkles,
potential reduction in cellulite,
reduction of sun damage (photo-aging),

Collagen peptides are safe for the skin. However, the problem with topical application is their ability to penetrate the skin. The larger the peptide (6-7 amino acids or more), the more difficult it is for them to penetrate the deeper layers.

Ilona Krzak Master of Pharmacy

See also:

Collagen peptides for joints

Supplementation with peptides - especially type 2 collagen - also supports joint health. It keeps them strong, robust and limber, and helps joint cartilage to regenerate better (and faster). Together with hyaluronic acid it improves their lubrication.

Supplements with collagen peptides help treat osteoarthritisand.

Collagen peptides may reduce joint pain as supplementation inhibits glycine-mediated cytokine release

Ilona Krzak Master of Pharmacy

See also:

Other uses

In addition to skin and joint benefits, collagen peptidesand:

have an anti-inflammatory effect,
encourage growth and improve the condition of hair and nails,
reduce oxidative stress,
increase muscle mass and strength,
promote wound healing,
increase bone density,
prevent diet-induced obesity and related disorders,

Chronic liver disease leads to fibrosis, the deposition of type 1 collagen. It has been found that vitamin D3 inhibits collagen formation in stellate cells, which slows fibrosis. People with vitamin D3 deficiency and liver disease are at higher risk of fibrosis and cirrhosis.

Ilona Krzak Master of Pharmacy

See also:

Hair collagen

In what form is it best to take collagen peptides?

Collagen peptides are a popular dietary supplement that you can take as you like. They are available on the market:

You don't have to be limited to the traditional dissolving the contents of a sachet in water or taking a sip of tablets. You can add it to oatmeal, a pre-workout shake or to your favourite muffins.

Out of the box.

In addition to supplementation, you can also opt for injectable collagen peptides. Collagen injections can produce results faster than oral supplementation. Collagen injections are typically used to fill wrinkles, improve the appearance of skin and regenerate joints. Collagen therapy can be effective in treating back pain or improving knee mobilityand.

See also:

Do collagen peptides really work?

The effects of collagen supplements and their health-promoting properties are well documented scientifically. If you want to squeeze the most out of your supplements, take them with vitamin C, and start a lifestyle that will support natural collagen production - diet, regular exercise and adequate hydration.

See also:

How to look after your health? Advice from a doctor, nutritionist and psychologist

How long will it take before I see results?

It is impossible to say unequivocally when the specific effects of collagen supplementation will appear. However, scientists have observed the following patterns:

after 1-2 weeks: less pain after intense physical activity;
after one month: improved skin elasticity;
after 2 months: thicker hair and more hydrated skin;
after 3 months: improved joint mobility, more flexible ligaments and tendons;
after 6 months: reduced appearance of wrinkles, harder and stronger nails;
after 12 months: increased bone density;

The effects of collagen supplements will vary depending on the dose, regularity of use, gender, age, diet and lifestyle. Check with your clinical nutritionist or doctor for all the details before you start supplementation.

See also:

.

Summary

Collagen peptides are small molecules of collagen that are formed by hydrolysis.
Collagen peptides are not collagen peptides.
They are not the same as hydrolysed collagen, although the terms are often used interchangeably - they differ in composition and molecular weight.
Collagen peptides are not the same as hydrolysed collagen.
Collagen peptides are the best absorbed form of collagen.
Collagen peptides have a positive effect on skin and joint health, promote wound healing, have an anti-inflammatory effect, and strengthen hair and nails.
Collagen peptides can be supplemented orally or taken by injection.

FAQ

Is it worth taking collagen?

Of course! Collagen production declines steadily after the age of 25 and there is not enough collagen to meet your needs.

Collagen supplementation is recommended for anyone who is noticing problems with their joints, hair, nails and skin. Supplements will allow you to replenish collagen deficiencies, and research confirms that, among other things, it improves skin elasticity and hydration, reduces joint pain, and aids tissue regeneration.

Naturally support the body's collagen synthesis, but pharmacist Ilona Krzak advises that supplementation should be discontinued during infectious infections (e.g. flu) - you will avoid the risk of excessive collagen deposition in the body.

Are collagen peptides healthy?

Powdered collagen peptides are highly researched and their properties are confirmed by scientific studies. They are used in cosmetology, aesthetic medicine and are an important ingredient in dietary supplements. Among other things, peptides improve the health of skin, nails, hair and joints, and promote wound healing.

Which collagen is absorbed best?

The best absorbed forms of collagen are peptides and collagen hydrolysate. In both cases, collagen is broken down into smaller fragments, making it easier for the body to absorb them.

In simple terms, collagen peptides are smaller fragments of hydrolysed collagen, which makes them even easier to absorb. This is why collagen supplements based on peptides, often considered more effective.

Consider the source of collagen, i.e. whether it comes from fish, cattle or other animals. Fish collagen (marine) most closely resembles human collagen in terms of structure, and is therefore considered easier for the body to absorb than collagen from other sources.

Resources

See all

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Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w

Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: Evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology, 14(4), 291-301. https://doi.org/10.1111/jocd.12174

Astre, G., Deleruyelle, S., Dortignac, A., Bonnet, C., Valet, P., & Dray, C. (2018). Diet-induced obesity and associated disorders are prevented by natural bioactive type 1 fish collagen peptides (Naticol®) treatment. Journal of Physiology and Biochemistry, 74(4), 647-654. https://doi.org/10.1007/s13105-018-0650-0

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Yazaki, M., Ito, Y., Yamada, M., Goulas, S., Teramoto, S., Nakaya, M., Ohno, S., & Yamaguchi, K. (2017). Oral Ingestion of Collagen Hydrolysate Leads to the Transportation of Highly Concentrated Gly-Pro-Hyp and Its Hydrolyzed Form of Pro-Hyp into the Bloodstream and Skin. Journal of Agricultural and Food Chemistry, 65(11), 2315-2322. https://doi.org/10.1021/acs.jafc.6b05679

Zdzieblik, D., Brame, J., Oesser, S., Gollhofer, A., & König, D. (2021). The Influence of Specific Bioactive Collagen Peptides on Knee Joint Discomfort in Young Physically Active Adults: A Randomized Controlled Trial. Nutrients, 13(2), 523. https://doi.org/10.3390/nu13020523

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Jelonek, L. (2023). Collagen. Everything you need to know (B. Turczynski, ed.; 1st ed.). Natu.Care. https://books.google.com/books?vid=9788396887801

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