The wonder supplement that can smooth wrinkles and ease achy joints: From gummies to fizzy pills, experts reveal the best way you can benefit

Claimed to fill wrinkles, strengthen muscles and relieve joint pain, collagen is marketed as a miraculous solution to many effects of aging.

As a result, a multitude of collagen-based products, from gummies to powders, have flooded supermarkets.

Their popularity grew even further last month, when a review of more than 100 trials involving almost 8,000 patients found that taking collagen supplements daily for at least three months could improve skin elasticity and hydration and help with stiff, painful joints.

‘Collagen has reliable benefits, particularly for skin and osteoarthritis, when used consistently over time,’ says Lee Smith, professor of public health at Anglia Ruskin University, who co-authored the review.

Collagen is made by breaking down the protein we eat into amino acids, which are converted into collagen by cells known as fibroblasts.

It is then used to build the skin (provides elasticity and firmness); as well as tendons, muscles, and bone (which provide structure and support).

After age 25, our bodies begin to produce less collagen (there are 28 types), and since it’s mainly found in the skin, bones, and connective tissues, it can be difficult to raise its levels through diet alone.

‘In studies, collagen is generally taken in doses ranging from 2.5 to 15 grams per day,’ says Professor Smith.

‘The best studied doses are generally around 3-5 grams for skin benefits and around 10 grams per day for joint pain studies.’

In comparison, 200g of skin-on chicken breast has 2-3g, 180g skin-on salmon fillet has 3-5g, and a bowl of bone broth (made by cooking the bones for 4-6 hours) has around 3-6g.

Most supplements (priced from £25 to £40 a month) contain marine collagen (from fish skin and bones), which contains more type I collagen (a form linked to skin firmness), and bovine collagen (from bovine cartilage and bones), which is often richer in type II (a form more relevant to joint health).

Professor Smith, an aesthetic physician and researcher who co-authored the new review, and Dr. We asked Roshan Ravindran to review some of the latest collagen products; We then ranked them.

fizzy tablets

Bioglan Beauty Collagen Effervescent Tablets, £10.40 for 20 packs, boots.com

DAILY DOSE: 1g

DAILY COST: £1.04

CLAIM: With the addition of biotin, selenium and vitamin C. Dissolve one tablet in water twice a day.

EXPERT DECISION: ‘The real issue is the dose: 1 gram of marine collagen per day is low compared to the doses of 3-10 grams used in most studies,’ says Professor Smith.

‘The added vitamin C makes sense because it helps the body make collagen, but 12mg is low; The recommended amount for an adult is 40 mg. Biotin and selenium do not contribute much; It meets only 15 percent of your daily needs.

‘Effervescent tablets rely on ingredients such as sodium carbonate and sweeteners to make them fizzy and delicious; so a simpler powder may be more attractive to some.’ 2/10

Powders

Giggling Goat Pure Fish Collagen, £40 for 210g, chucklinggoat.co.uk

DAILY DOSE: 10g

DAILY COST: £1.90

CLAIM: ‘Hydrolysed’ pure fish collagen powder from Atlantic cod. Add a 10g scoop to drinks. There is no fishy taste.

EXPERT DECISION: Dr Ravindran said: ‘Hydrolysed collagen has already been broken down into smaller peptide fragments, which are the building blocks of protein; This may facilitate digestion; But there is no significant research proving this yet, he says.

‘Marine collagen is often marketed as being better absorbed than bovine due to its smaller peptide size; but the evidence does not yet show this either.

‘The 10 gram dose is a strong and reasonable dose for both skin and joints.

‘But the real appeal of this product is its purity; There is no extra for this. But £3.33 per day is expensive.’ 7/10

Wild Nutrition, Collagen 500 Plus, £18.10 for 94g, wildnutrition.com

DAILY DOSE: 3g

DAILY COST: 60p

CLAIM: Marine collagen containing silica and vitamin C. The manufacturer says its formula uses ‘peptides weighing 500 Daltons’ for optimum absorption. Add a 3-gram scoop to beverages.

EXPERT DECISION: Dr Ravindran says the 500 Dalton claim is ‘biologically plausible’, meaning the peptides are very small and much easier to absorb, but there is no evidence that it is ‘definitely better than other hydrolyzed collagens’.

‘Vitamin C helps the body make collagen,’ she adds, while silica (a natural silicon compound that holds collagen fibers and oxygen together) ‘can improve skin quality.’

‘But 3 grams of collagen a day is at the lower end of what has been researched for its benefits to the skin.’ 5/10

Ancient Nutrition, Multi Collagen Protein Powder, Strawberry Lemonade flavour, £25.99 for 273.6g, health.com

DAILY DOSE: 10g

DAILY COST: £1.08

CLAIM: It supports your muscles and bones with ‘ten types of collagen’. Add a 10 gram scoop to water.

EXPERT DECISION: ‘This powder contains collagen from many sources including bovine, fish, eggshell membrane and bone broth,’ says Professor Smith.

‘However, we don’t have strong research to say that a multi-source collagen blend is better than a simpler, single-type product.

‘Collagen hydrolyzes, which in theory means it’s well absorbed. ‘This is a decent mid-priced product with a pleasant flavour, containing a good 10g dose (and vitamin C).’ 8/10

capsules

NaturesPlus Collagen Peptides with Vitamin C, £24.95 for 120 capsules, naturesplus.co.uk

DAILY DOSE: 2g

DAILY COST: 83p

CLAIM: ‘Provides all 6 main types of collagen (I, II, III, IV, V and X).’ Take four capsules a day.

EXPERT DECISION: ‘There is currently no strong evidence that more than one form of collagen alone makes a product superior,’ says Dr Ravindran. ‘And the dose of 2 grams per day is on the low side.

‘For someone who has trouble swallowing pills, four capsules a day is quite a lot.’ 2/10

Liquid

Nutrabytes High Strength Liquid Collagen, £21.99 for 500ml, nutrabytes.com

DAILY DOSE: 10g per 25ml dose

DAILY COST: £1

CLAIM: In addition to bovine collagen, it contains 50 mg of hyaluronic acid and biotin, silica, and vitamins B12 and C.

EXPERT DECISION: ‘This liquid delivers a solid dose of 10 grams,’ says Professor Smith. ‘It contains bovine collagen, which may be rich in type II collagen, which is more closely linked to joint support.

‘But the idea that one collagen is categorically better than another for everyone is probably overstated.

‘Added hyaluronic acid is reasonable and studies [of doses 80-200mg] claims that it can improve skin hydration.

‘An important difference is that it is more processed with sweeteners, sweeteners and preservatives.’ 7/10

Ready-to-drink bags

Revive Collagen Enhanced Plus – Hydrolyzed Marine Collagen Drink, £35.69 for 14 sachets, revitalizingcollagen.com

DAILY DOSE: 10g

DAILY COST: £2.55

CLAIM: This ready-to-drink sachet also contains retinol, keratin and vitamins B6, C & D.

EXPERT DECISION: “The sachets are certainly useful for travel and they contain the 10g dose of marine collagen used in many studies,” says Dr Ravindran, “but there is little strong evidence that adding vitamins and keratin is necessary.” [a protein found in hair, skin and nails] It creates a significant difference compared to collagen alone.

‘The big caveat here is that it has 800 micrograms of retinol, aka vitamin A, which supports skin health. This dose, which is safe for most people, should be avoided during pregnancy because too much vitamin A can harm the baby. At £2.55 a day, that’s too expensive.’ 4/10

gummies

Holland & Barrett Bovine Collagen Strawberry, £19.99 for 60

DAILY DOSE: 1g

DAILY COST: 67p

CLAIM: With the addition of vitamin C. Take two a day.

EXPERT DECISION: ‘The real problem is the dose: 1 gram per day of two recommended gummies (500 mg each) is well below the amount used in most studies,’ says Professor Smith.

‘Gummies are suitable for people who don’t like tablets, but the initial ingredients are glucose syrup and sugar and these are not good for teeth, weight or general health.’ 0/10

juice shot

Sainsbury’s Collagen Raw Shot, £1.50 for 60ml

DAILY DOSE: 1g

DAILY COST: £1.50

CLAIM: Bovine collagen is blended with fruit juice (watermelon, apple, pomegranate, beet, raspberry and ginger), plus zinc and vitamin C are added. One shot a day.

EXPERT DECISION: ‘It’s a convenient format and the added fruit, vitamin C and zinc make it feel more like a wellness shot,’ says Professor Smith.

‘Vitamin C and zinc, which are significant contributions to skin health, do not change the fact that 1 gram of collagen is too low.’ 2/10