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Collagen Powder Benefits & Best Types

By Rachel Link, RD, MS

February 21, 2023

Our bodies rely on their own production of collagen, a type of structural protein, to keep our joints, ligaments, skin, hair and other organs in good shape. For example, did you know that up to 30 percent of all the protein in your body is collagen protein, and up to 70 percent of skin, hair and nails is made from collagen?

Unfortunately, as we age past our 30s, our bodies naturally make less collagen, which can contribute to occasional joint discomfort or the appearance of crow’s feet. One way to help replenish your supply of collagen so that your body can make its own is to supplement with collagen powder, a convenient way to boost your intake of this special protein.

Below, learn how collagen power is made, the benefits it provides for nearly your entire body, plus how to use the best types of collagen powders on a regular basis. 

What Is Collagen Powder?

Collagen protein powder, also called collagen peptides powder, is a supplement made from dried and hydrolyzed collagen, a type of complex protein found in certain animal parts. 

Animal parts that are used to make most collagen protein powders include connective tissues from cows, chickens or fish, as well as eggshell membranes. In fact, these are the same ingredients used to make traditional bone broth, which is naturally rich in collagen.

Collagen is the most abundant protein in the human body and a key component of our skin, joints, bones, tendons, ligaments and other connective tissues.

Even though collagen supplements have many benefits, such as supporting joint comfort and healthy skin elasticity, most of us don’t consume it from food sources on a regular basis. 

Thankfully it’s simple to add collagen powder to your daily routine; it’s basically unflavored, unless you choose to buy a flavored type, and can be mixed into beverages such as coffee and smoothies, or baked and cooked with. The most beneficial types of collagen supplements provide collagen peptides, small units of protein that are also referred to as hydrolyzed collagen or collagen hydrolysate. 

Collagen Powder Benefits

What happens when you take collagen powder every day? What does collagen powder do for you? The reason people choose to supplement with collagen powder is to help promote the health and appearance of their skin, hair and nails, while supporting the comfort of joints. 

Collagen powder benefits include:

• Helping to support healthy skin and its appearance, including elasticity. For example, Ancient Nutrition's Multi Collagen Protein powder can improve the appearance of crow's feet after 28 days and skin tone after 8 weeks. Support for skin elasticity and healthy skin tone is one of the most sought-after collagen benefits for women.

• Supporting joint health, comfort and mobility, as well as reducing joint pain. Using collagen for joints regularly can help reduce knee stiffness after about a week, decrease exercise-induced discomfort and support knee function.

• Supporting exercise recovery.

• Helping to promote hair growth and reduce hair breakage.

• Promoting gut lining integrity.

• Supporting a healthy immune system.

• Supporting healthy digestion.

How to Use Collagen Powder

Is it good to take collagen powder every day? Most adults can benefit from one or two servings of collagen power daily (a serving is usually one or two scoops, depending on the type).

Note: Please read and follow all label directions for use. Also, you should always consult with your healthcare professional prior to beginning any new dietary or lifestyle regimen, including dietary supplementation.

Collagen powders come in plain/unflavored formulas and many other flavors, such as vanilla and chocolate. You can use these flavored collagen supplements in smoothies, oatmeal, baked goods or coffee. Ancient Nutrition also makes savory sipping bone broths that contain collagen that can simply be stirred into hot water to make a tasty, nutrient-rich beverage.

If you prefer to take collagen in capsule form, find a time that works for you and take the recommended amount with coffee, tea, water or juice. 

How much collagen should you take? Our recommended serving size for our Multi Collagen Protein powders is one scoop, which is 10.2 grams. You can also double it to 20 grams per day. For our Collagen Peptides powder, the serving size is 20 grams per day. (Please read and follow individual product label directions for suggested use.)

You can use collagen powder in the morning, afternoon, evening or right before bed. For the best results, use collagen powder supplements along with a nutrient-dense diet that is high in collagen-boosting foods, meaning those high in vitamin C, copper, manganese and antioxidants.

Also, check out these 17 collagen recipes.

What to Look for in a Collagen Powder

The best collagen powders have some of the following characteristics:

• Multiple types of collagen: There are more than a dozen types of collagen, each with its own benefits. Ancient Nutrition’s Multi Collagen Protein, for example, features 10 types of collagen (including types I, II, III, V, and X) and is formulated from four different food sources, providing bodywide benefits.

• Hydrolyzed collagen: Hydrolyzed collagen peptides are protein molecules that have been broken down into smaller molecules, making them easier for your body to digest, absorb and use.

• Clean sourced: There is no vegan/vegetarian version of collagen, since collagen is always derived from animals. That means it’s especially important to seek out collagen products made from humanely raised, clean sources such as grass-fed beef and wild-caught fish. However, Ancient Nutrition also offers American Vegetarian Association certified collagen peptide products in both powder and tablet forms. 

• No or little added sugar: Even if you prefer sweet-tasting collagen powders, look for those made with recognizable ingredients, such as vanilla and stevia extract, and little added sugar. Ideally, choose collagen powder that contains no fillers, sugar, artificial flavors or artificial preservatives, ensuring you get the highest quality collagen available.

Depending on your goals, we recommend the following Ancient Nutrition collagen powder products:

• Multi Collagen Protein: Provides you with 10 types of collagen and 20 grams of collagen per 2 scoops, plus clinically studied ingredients like SBO probiotics and Vitamin C for additional healthy gut and immune system support. You can use Multi Collagen Protein daily either in powder form, or for even more convenience, take Multi Collagen Protein in capsule form.

• Multi Collagen Advanced: This premium supplement line features products aimed to help one lose weight and fat, gain muscle and strength, and rapidly hydrate and promote healthy detoxification. Each Multi Collagen Advanced formula is packed with 10 types of collagen from 10 food-based sources, including six premium grass-fed organs as well as a unique, clinically studied blend of superfood ingredients.

• Multi Collagen Protein Beauty Within: Features botanicals and antioxidants such as pomegranate and acai, making it one of the best collagen powders for women looking to support skin and hair health. Try our DIY beauty collagen drink that features this collagen powder.

• Multi Collagen Protein Recovery: Made with superfood ingredients including tart cherry, L-glutamine and organic beetroot juice to support post-workout muscle recovery, strength and restful sleep.

• Multi Collagen Protein Joint + Mobility: Features joint-supporting superfood ingredients like organic fermented turmeric and ginger to promote joint flexibility, mobility and range of motion.

• Multi Collagen Protein Gut Restore: Includes collagen to help promote gut lining integrity, 2 billion CFUs* (*at time of manufacture) of soil-based organism (SBO) probiotics, and two forms of glutamine to support gut microflora and a healthy gut lining.

• Collagen Peptides Protein: Features a proprietary fermented eggshell membrane collagen ingredient backed by human clinical studies. Provides collagen types I and III for support for healthy nails, gut, joints, and skin. Also available in tablet form and in a vanilla and orange flavor, called Collagen Peptides Protein Powder Immune, which supports a healthy immune system and healthy digestion. 

• Collagen Peptides Gummies: Get results like firmer-looking skin, less visible crow’s feet and better skin tone (plus proven support for your joints and gut health) with each serving of collagen gummies.