Best Collagen Supplements for Beginners: Our 5 Favorite Picks

As we age, our bodies produce less collagen each year. Collagen is the most abundant protein in the body and provides structure to skin, muscles, bones, and connective tissues. It supports skin elasticity, strong nails and hair, and healthy joints. For beginners looking to boost these areas, taking collagen peptides can be helpful. In fact, studies suggest collagen supplements may improve skin hydration and elasticity and could ease joint stiffness and pain.

In this guide, we explain how to choose a collagen supplement (bovine vs. marine sources, formulation, etc.) and share our top 5 beginner-friendly collagen picks. We focused on simple, transparent ingredients, affordable pricing, and products with great user reviews. Whether you want the best collagen supplement for beginners for skin and nails, joint support, or an easy gummy form, you’ll find a recommendation below that fits your needs.

Collagen supplements come from different sources. Bovine collagen (usually from grass-fed cattle) is rich in Type I and III collagen, the kinds that support skin, bones, tendons and hair. It’s widely available and usually more affordable. Marine collagen (from fish skin) is mostly Type I collagen, which makes up ~80% of skin’s structure. Marine collagen peptides have a smaller particle size, so they may absorb faster (about 1.5× better than bovine collagen). This makes marine collagen popular for skin and hair benefits.

In short, bovine collagen is a cost-effective all-around choice (especially if you want both skin and joint support), while marine collagen is ideal if you have seafood preferences (or allergies to beef) and want a pure collagen Type I boost for skin and hair. Vegetarian/vegan users will avoid both, though research is ongoing on plant-based collagen boosters.

When selecting a collagen supplement, consider your goals and any dietary needs:

• Goal (Skin vs Joints): If you want primarily skin and hair benefits, a supplement rich in Type I collagen (often marine) may be best. For joint and bone health, Type II collagen (from chicken cartilage) or bovine Type I/III are common choices. Many general collagen powders (including our picks) contain Type I & III.

• Form: Powders are most common (mix in coffee, smoothies or water). Capsules or gummies are convenient but usually deliver much lower collagen per dose. Choose based on preference – powder scoops typically give 10–20 g collagen in one serving, while 2 gummies might only give 0.12 g each.

• Ingredients: Look for hydrolyzed collagen peptides (broken down for easy absorption) with minimal additives. Many top brands add vitamin C or hyaluronic acid to support collagen synthesis. Avoid artificial fillers, sugars or allergens. Check for certifications like NSF or third-party testing if quality is a concern.

• Allergens: If you have fish/shellfish or egg allergies, avoid marine collagen or products with egg-based ingredients. Bovine collagen is a safe alternative in that case.

• Budget & Reviews: Compare cost per gram of collagen (some powders are more potent per scoop). Read customer reviews for taste, mixability and results. We’ve chosen products that balance quality and value for beginners.

By focusing on your primary benefits (skin, joints or convenience) and checking labels for source and purity, you can find a collagen supplement that fits your needs and preferences.

Most collagen supplements for beginners use collagen peptides (also called hydrolyzed collagen). This means the collagen protein is already broken into small chains, making it easier for your body to digest and absorb. Unlike gelatin, collagen peptides dissolve easily in hot or cold liquids and are virtually tasteless, so you can mix them into coffee, tea, smoothies or even soups without altering the flavor.

Collagen peptides provide the amino acids (like glycine, proline and hydroxyproline) needed to help your body build new collagen fibers. Beginners will find powder formulas more versatile, while capsules/gummies offer a grab-and-go option (with smaller doses). In any form, look for “hydrolyzed collagen” on the label – that’s what ensures quick absorption and easy blending.

Collagen peptides offer a range of potential benefits, backed by research and user experiences:

• Skin and Elasticity: Collagen plays a key role in skin structure. Studies show taking 1–12 g of collagen daily for several weeks can improve skin elasticity and hydration, reducing dryness and fine lines. Users often report smoother, plumper skin over time.

• Joint Health: As cartilage thins with age, joints can become achy. Some research suggests collagen supplements may help ease joint discomfort. For example, trials in osteoarthritis patients saw reduced stiffness and improved joint comfort with collagen. Collagen may accumulate in cartilage and stimulate your tissues to support joint resilience and mobility.

• Hair and Nails: Collagen’s amino acids help form keratin in hair and nails. One study found daily collagen improved nail growth and reduced brittle nails. There’s also anecdotal evidence of stronger, shinier hair. While more research is needed, many users notice fewer split nails and healthier hair after consistent use.

• Muscles and Bones: Collagen contains some protein (though not a full-spectrum protein) and can help support muscle repair and bone health when combined with strength training. For example, older adults gained muscle mass when taking collagen alongside exercise. Collagen also forms part of bone structure, so it may help maintain bone density as you age.

• Overall Well-Being: Collagen is used by many for post-workout recovery, gut health (like gut lining support), and even to support artery health. However, the strongest evidence is for skin and joint benefits.

In summary, beginners often start collagen to see improvements in skin appearance (elasticity and hydration) and joint comfort, with the added bonus of stronger nails. Consistent use (typically 8–12 weeks) is key to noticing effects.

There’s no one-size-fits-all dose for collagen, but general guidelines can help you get started. Most collagen powders recommend about 1–2 scoops per day, which typically provides 10–20 g of collagen (this is within the commonly studied range). In fact, experts note that typical daily collagen doses range from 2.5 g up to 15 g, depending on the product and form. Some people slowly build up to higher doses, but starting around 5–10 g is reasonable for a beginner.

Collagen is best taken consistently, but the best time of day is flexible. Many people add a scoop to their morning coffee or smoothie, but you can take it anytime that’s convenient. There’s no strong evidence that morning vs. evening makes a big difference. Some research suggests taking collagen on an empty stomach may improve absorption, but it’s more important to make it a daily habit. You can mix collagen powder into hot or cold drinks, or even stir it into oatmeal or soup – collagen holds up to heat just fine.

Dosage Tips:

• Start small: If you’re new, try 1 scoop (around 5–10 g) once a day and see how you feel. You can increase to 2 scoops (15–20 g) per day later.

• With or without food: Taking collagen with meals or on its own likely doesn’t affect absorption much. Feel free to mix it into a meal replacement shake or your post-workout protein.

• Stay consistent: Collagen effects build over time. Most studies measure effects after 8–12 weeks of daily use.

There’s little risk in daily collagen use – it’s not drug-like and can be taken long-term. Just follow the product’s serving instructions, and remember that collagen supplements are meant to add to your diet, not replace other proteins.

Collagen supplements are generally well-tolerated with few reported side effects. Still, as with any supplement, be aware of the following:

• Digestive Comfort: Some people experience mild stomach upset (bloating, heartburn or diarrhea) if they take too much collagen too fast. These issues usually go away if you reduce the dose or split it (e.g. half in morning, half at night). Hydrolyzed collagen (peptides) is usually easy on the stomach, but if you have a sensitive GI tract, start with a smaller serving.

• Allergies: Check the source of collagen on the label. Marine collagen comes from fish, and some products use egg membranes or shellfish components. If you have seafood or egg allergies, avoid marine or shellfish-sourced collagen. Bovine collagen (from cows) or chicken collagen (fortified peptides) are safer options for most.

• Kidney Stones: There’s a theoretical concern for kidney-stone prone individuals because collagen contains hydroxyproline (which can convert to oxalate). If you have a history of oxalate kidney stones, consult a doctor before using high-dose collagen. For most people, standard doses (< 15 g/day) are unlikely to cause problems.

• Interactions: Collagen supplements usually have no major drug interactions. However, if a formula includes added vitamins or minerals (like calcium or vitamin C), avoid doubling up on those elsewhere. Always read the label for any ingredients beyond collagen peptides.

Overall, collagen has very few known risks. A medical review states that collagen supplements “are associated with several health benefits and very few known risks”. If side effects occur, they are almost always mild. As always, if you have a chronic health condition or are taking medications, talk to your doctor before starting any new supplement.

While supplements can help, remember that diet and lifestyle also affect collagen levels. You can naturally boost your body’s collagen production and protect existing collagen with these tips:

• Protein-Rich Foods: Eat bone broth, chicken, fish, and egg whites, which are naturally high in collagen or the amino acids needed to make collagen. For example, chicken skin, pork skin and beef bones (in soups) all provide collagen.

• Vitamin C: This vitamin is crucial for collagen synthesis. Enjoy citrus fruits (oranges, strawberries, kiwi), bell peppers, broccoli and leafy greens to help your body build collagen. Healthline notes that vitamin C plays a “major role in the production of pro-collagen,” the precursor to collagen.

• Other Nutrients: Zinc and copper also support collagen formation. Foods like beans, nuts (cashews), and whole grains provide these minerals.

• Antioxidants: Berries, tomatoes, and other colorful fruits/veggies have antioxidants (like lycopene) that protect collagen from free radical damage.

• Lifestyle: Avoid excessive sun exposure and smoking, which break down collagen. Excess sugar and refined carbs also damage collagen and elastin. Staying well-hydrated and getting enough sleep support overall skin health.

The bottom line: A balanced diet rich in collagen-building foods (meat, fish, dairy, eggs) and vitamin C–rich plant foods will complement any supplement routine. Supplements add convenience and a concentrated dose, but they work best when your overall nutrition is good.

Below are our favorite collagen products for beginners, each fitting a specific need. We’ve highlighted the pros and cons of each, plus who they’re best for. Click the View on Amazon button to view the current price or purchase.

Vital Proteins Collagen Peptides is a high-quality, pasture-raised bovine collagen powder. Each 2-scoop serving delivers 20 g of collagen protein from grass-fed cows. This formula also includes added hyaluronic acid and vitamin C to promote collagen absorption (they work together to support skin moisture and elasticity). The unflavored powder mixes clear into hot or cold drinks, making it easy to add to coffee, tea or smoothies without altering taste. It’s Paleo- and Whole30-friendly with no sugar or additives.

Pros:

• High dose (20 g) of collagen per serving.

• Contains hyaluronic acid & vitamin C for added skin benefits.

• Flavorless and odorless; dissolves well in beverages.

• Certified Paleo, Keto, Whole30; no gluten or added sugar.

Cons:

• Relatively expensive per container (but high collagen content).

• Must take two scoops for full dose (some prefer single-scoop formulas).

Who it's best for: Anyone starting collagen who wants an all-purpose powder. Ideal for overall skin, hair, nail and joint support. The lack of flavor works for both men and women, and it’s a well-known, trusted brand among beginners.

BUBS Naturals Collagen Peptides is another grass-fed bovine collagen powder with 20 g collagen per scoop. It’s specially formulated to support beauty from within: improving skin and hair quality and strengthening nails. This hydrolyzed collagen mix is virtually tasteless and dissolves easily in any hot or cold drink. BUBS collagen is also enriched with all 8 essential amino acids for balanced nutrition. It’s free of dairy, gluten, sugar and artificial ingredients, making it beginner-friendly and versatile (mix in coffee, water or shakes).

Pros:

• 20 g of collagen per serving, plus essential amino acids.

• Supports skin, joints and bones; especially popular for skin/hair.

• Gluten-free, dairy-free, paleo/keto-friendly, no sweeteners.

• Soluble in any drink – no clumping or odor.

Cons:

• Unflavored (bland) – may not appeal to users who want a taste.

• No added vitamins (so may want a separate vitamin C source).

Who it's best for: Beginner users focused on beauty benefits. Ideal if you want a clean collagen powder to mix into your daily coffee or smoothie for hair, skin and nail health. The large tub size also offers good value per gram of collagen.

Momentous Collagen Peptides is a joint-focused formula combining bovine collagen with clinically studied Fortigel (a chicken collagen hydrolysate) and vitamin C. Each serving has 10 g grass-fed collagen + 5 g Fortigel peptides, designed to specifically boost collagen in tendons and ligaments. Vitamin C rounds out the formula for better absorption. It comes in unflavored powder form and is NSF Certified for Sport (good for athletes). This clean formula has no fats, sugars or fillers, and Momentous is known for rigorous quality testing.

Pros:

• Contains 5 g Fortigel (collagen peptides proven to support tendon/ligament health).

• Includes vitamin C for collagen synthesis.

• NSF Certified and Informed Sport certified – high quality and purity.

• Targets joint health (3rd-party research on Fortigel exists).

Cons:

• Higher price for a 30-serving pouch.

• Unflavored (you will need to mix into a smoothie or flavored drink).

Who it's best for: Athletes or active beginners worried about joints and recovery. If you have stiff knees or are on your feet a lot, this formula’s added Fortigel may help support cartilage and tendons. Also great if you want an “NSF Certified” product for peace of mind.

OLLY Glowing Skin (formerly “Vibrant Skin”) are chewable collagen gummies designed for skin hydration and glow. Each serving (2 gummies) delivers 120 mg collagen peptides plus 120 mg hyaluronic acid, along with fruit extracts. The hyaluronic acid helps skin retain moisture, and collagen contributes to skin structure. These berry-flavored gummies are pleasant and gluten-free. They don’t require mixing or water – just chew two per day as a sweet snack.

Pros:

• Convenient, tasty gummy form – easy for anyone who dislikes powders.

• Contains hyaluronic acid and sea buckthorn for extra skin hydration.

• Gluten-free, no synthetic colors/flavors.

Cons:

• Very low collagen dose (only 120 mg per 2 gummies).

• Contains added sugars (3 g per serving).

• Results may be subtler due to low collagen content.

Who it's best for: Beginners (or younger users) who want an easy, tasty way to support their skin. Ideal if you dislike powders and are primarily interested in skin hydration and beauty benefits. Keep in mind they’re more of a supplement snack than a serious collagen therapy – you’d need multiple servings or an additional powder to match higher doses.

Gnarly Collagen Pro is an unflavored bovine collagen peptide powder designed for fitness enthusiasts. Each serving (a “stick” or scoop) provides 15 g hydrolyzed collagen (bovine) plus 90 mg vitamin C and 15 mg zinc. The added vitamin C and zinc support collagen absorption and formation during workouts. You get 14 g of protein per serving, making it useful as a post-workout supplement. Because it’s unflavored, you can mix it into coffee, juice or your favorite pre-workout drink.

Pros:

• High collagen dose (15 g) with 14 g protein per serving.

• Fortified with 100% DV vitamin C and zinc for maximal collagen support.

• Unflavored – no artificial sweeteners or taste. Mixes easily in liquids.

• Marketed for pre/post workout joint & recovery support.

Cons:

• Unflavored (may not taste great on its own).

• Slightly pricier niche brand compared to mainstream supplements.

Who it's best for: Active beginners and athletes looking for both joint support and an extra protein boost. If you’re mixing collagen before gym sessions (as suggested by the brand) or want a collagen supplement that doubles as workout nutrition, this is a great fit. It’s especially good for gym-goers who want vitamin C & zinc included.

For beginners, the best collagen supplement depends on your goals. Vital Proteins Collagen Peptides is our top pick overall for its high-quality grass-fed collagen and added skin-support ingredients. Beauty-focused users may prefer BUBS Naturals for skin/hair or the OLLY Glowing Skin gummies for a fun, easy dose. Those focused on joint health should consider the Momentous Collagen with Fortigel, and athletes can benefit from the extra nutrients in Gnarly Collagen Pro.

As a next step, choose the product that matches your priority (skin, joints or convenience), and start slowly with the dosage. Be consistent – collagen works over time. Pair your supplement with a balanced diet rich in vitamin C and protein (bone broth, chicken, citrus fruits) to help your body build its own collagen. Finally, read reviews and use each product as directed for at least 1–3 months to see results. With the right supplement and routine, you’ll be on your way to stronger joints and a more radiant, healthy appearance.