It’s no secret that collagen declines as the body ages, and this decline is accelerated by perimenopause and menopause, which often leads to increased wrinkles, joint stiffness, weakened bones, hair loss, and a host of other uncomfortable symptoms. The decrease is attributed to a dip in estrogen levels, which leads to deterioration in collagen production and quality. That’s why nutritionists and wellness experts recommend supplementing your diet with the best collagen peptides for women.
Best Collagen Peptides for Women at a Glance
Best Overall: California Gold Nutrition CollagenUP, $15 (originally $17)
Best Runner Up: Sparkle Wellness VERISOL Bioactive Hydrolyzed Collagen Peptides, $39
Best for Boosting Collagen Production: Quince Grass-Fed Collagen Peptides Plus, $28 (originally $30)
Best Collagen Peptide for Skin: Thorne Collagen Plus, $67
Best Unflavored Collagen Peptide: Vital Proteins Collagen Peptides Unflavored, $30
Best Collagen Peptide for Active Women: BUBS Naturals Collagen Peptides Powder, $47
Best Collagen Peptide Gummy: Nature Made Collagen Gummies, $11 (originally $16)
What Are Collagen Peptides?
Collagen peptides are short chains of amino acids that come from hydrolyzed collagen, usually sourced from cow, fish, or sometimes pig. “They’re sold as oral supplements, typically in powder or capsule form, and they’re regulated as dietary supplements rather than drugs,” explains Karthik Achari, clinician and founder of PepMD.
Jay Campbell, co-founder and chief strategy officer at BioLongevity Labs, says that most people hear “collagen peptides” and think of the powder you stir into your morning coffee. “Those are hydrolyzed collagen supplements, which are broken-down collagen protein that gives your body amino acid building blocks like glycine, proline, and hydroxyproline to maintain skin, joints, gut lining, and bones.”
Sources of Collagen Peptides
There are various sources of collagen peptides, most of which are sourced from animals, but there are options if you follow a vegan, vegetarian, or pescatarian diet.
Marine: Derived from fish and are known for being easier to digest. These peptides offer mostly skin benefits.
Bovine: These peptides are found in cows and support the skin, hair, nails, bones, and muscles.
Chicken: You can also source collagen peptides from chicken, which are primarily used for aiding in joint support.
Vegan collagen: For those who abstain from consuming animal products, there are vegan collagens that are rich in vitamin C, zinc, and copper, since these sources are not found in plants.
Types of Collagen Peptides
Experts share that there are over 20 types of collagen, and types I, II, and III are the most popular in powders and supplements.
Type I: Best for enhancing skin elasticity and strengthening hair and nails. This type is found in the body in bones, tendons, organs, teeth, and more. Type I collagen can also assist in joint structure and mobility.
Type II: Helpful for joint support and is found in cartilage.
Type III: Naturally found in the skin, muscles, and blood vessels. Aids in skin and gut health.
Dosage
While there are no official guidelines for how many grams of collagen peptides you should consume a day, experts recommend ingesting 2.5 to 15 grams per day to see visible skin results, and 5 to 10 grams to support bone and joint health.
What Can Collagen Peptides Help With?
According to Achari, there is multiple science-backed evidence confirming the benefits of collagen peptides. She states, “The evidence is strongest for skin, joints, and nails. Randomized trials in postmenopausal women have shown improvements in skin elasticity and dermal collagen density after a few months of daily oral collagen.” Achari adds that there is reasonable evidence for improvements in joints, particularly in cases of mild osteoarthritis and exercise-related joint discomfort. “Nail growth is the most consistent thing patients tell me they notice,” she notes.
Below, find a quick list of the benefits collagen peptides provide.
Skin health: Helps to boost skin hydration and elasticity while reducing signs of aging.
Joint pain relief: Collagen peptides may help replenish collagen in joint cartilage and may help reduce joint pain.
Bone strength: Collagen peptides help to support bone strength since collagen “makes up roughly 30% to 40% of bone tissue and acts as the structural foundation, or framework, upon which bone minerals (like calcium and phosphorus) are deposited,” according to Ortho Carolina.
Muscle mass: These peptides support muscle mass by providing the body with amino acids that help keep connective tissues, such as tendons and ligaments, strong.
“The evidence is weaker on the other claims you’ll see marketed,” Achari says. “Gut health, hair growth, weight management. There’s some emerging data on each, but I wouldn’t say any of it is settled yet.”
Who Are Collagen Peptides For?
Women who want to support skin quality can benefit the most from collagen peptides, according to Lily Shapiro, pharmacist and the founder of ATIKA Advanced Skin Nutrition. “They are especially relevant for women in midlife because collagen production naturally declines with age.”
“In my experience, the people who get the most out of them are women in their late thirties and beyond who are starting to notice changes in skin texture, nail brittleness, or joint comfort, ”Achari adds. “The reason is pretty simple. Natural collagen production starts to decline in your thirties and drops off more quickly after menopause, when estrogen levels fall. Supplementation helps bridge that gap.”
Do You Need Collagen if You’re on Hormone Replacement Therapy (HRT)?
Experts say that women on HRT are generally in midlife, when hormonal fluctuations cause visible changes in skin structure and function. Shapiro explains that supplementing with bioactive collagen, along with cofactors, cellular energy support, and a network of antioxidants, may be an effective strategy to counteract some of these midlife processes.
Achari further explains that estrogen is important for maintaining skin collagen. “When estrogen drops during menopause, collagen density in the skin can fall significantly within the first few years. HRT slows that loss, which is why many women on HRT notice their skin quality holding up better,” she adds. “So honestly, you don’t strictly need collagen if you’re on HRT.”
Can Collagen Help With High Cortisol Levels?
Every expert we spoke with confirmed that collagen is not a supplement that reduces cortisol levels. Shapiro explains, “collagen may be indirectly relevant because chronic stress can affect skin by disrupting sleep, causing inflammation and oxidative stress, altering blood sugar, and changing repair capacity. In this context, collagen helps support the skin’s structural health, but it does not address the root causes of elevated cortisol.”
“If your cortisol is chronically elevated and your strategy is a collagen powder, you’re putting a band-aid on a bullet wound,” Campbell echoes. “You need to address the root cause, likely stress management, sleep, grounding, and inflammation reduction.”
Keep reading to discover the best collagen peptides to add to your daily routine.
Best Overall
California Gold Nutrition CollagenUP
On Sale 12% off
The California Gold Nutrition CollagenUP is our best overall collagen peptide due to its premium formula and the results that it yields for users. The powder features a blend of marine-sourced collagen that includes wild-caught cod, haddock, and pollock. The collagen is broken down into amino acid peptides, leading to optimal digestion without discomfort. In addition to being easy on the stomach, the collagen peptides offer a handful of benefits, from supporting healthy joints and hair to increasing the skin’s hydration and joint lubrication with vitamin C and hyaluronic acid.
Dosage: 1 scoop
Macros: 5g of hydrolyzed marine collagen
Source: Marine
Flavors: Unflavored
Pros:
Uses marine-sourced collagen
Under $20
Includes vitamin C and hyaluronic acid
Cons:
Not for those with seafood or shellfish sensitivities or allergies
Best Runner Up
Sparkle Wellness VERISOL Bioactive Hydrolyzed Collagen Peptides
“VERISOL peptides have strong clinicals for skin benefit,” Shapiro says. “It’s manufactured by a German brand called Gelita. The cattle are pastured across the EU. They also have marine and porcine, but those are less commonly used. To reiterate, collagen peptides should be taken at a minimum with cofactors.”
Dosage: 2 teaspoons
Macros: 5000 mg of collagen peptides
Source: Bovine and marine
Flavors: Unflavored, chocolate, tropical, orange, mixed berry, and acai lemonade
Pros:
Comes in an inflavored option
Promotes beauty and joint health
Cons:
Not suitbale vegetarian and vegan diet
Best for Boosting Collagen Production
Quince Grass-Fed Collagen Peptides Plus
On Sale 7% off
Quince’s Grass-Fed Collagen Peptides is made with a premium, clean profile. It features grass-fed, pasture-raised bovine collagen, hyaluronic acid, and vitamin C. These ingredients boost skin’s hydration, plumpness, and elasticity. Quince says the powder also helps boost the body’s natural collagen production and provides antioxidant support. The formula easily blends into hot and cold drinks. It’s free from hormones, antibiotics, pesticides, and the 12 major allergens.
Dosage: 1 scoop
Macros: 20g of collagen peptides
Source: Bovine
Flavors: Unflavored and chocolate
Pros:
Contains a triple-action formula
Available in multiple flavors
30 servings per bag
Cons:
Some reviewers say they experience heartburn
Best Collagen Peptide for Skin
Thorne Collagen Plus
Thorne’s Collagen Fit is best for women seeking to improve their hair, skin, and nail health. It’s produced with a unique blend of hydrolyzed collagen, plant extracts, and cellular repair nutrients that work to smooth signs of aging in three to four weeks, per Thorne. It’s simple to add this collagen peptide to your routine, just mix one scoop of the mix into your water or other favorite beverage and enjoy.
Dosage: 1 scoop
Macros: 13g of collagen peptides
Source: Hormone-free bovine collagen
Flavors: Passion Berry flavor
Pros:
Has a flavor
Offers the reccomended collagen peptide dosage
Large amount for the price
Cons:
Some reviewers notice digestive side effects
Best Unflavored Collagen Peptide
Vital Proteins Collagen Peptides Unflavored
This popular collagen peptide formula from Vital Proteins is designed to support joint health. The powder mix focuses on improving joint mobility, which midlife women can struggle with. It is crafted with high-quality, grass-fed, pasture-raised bovine, an easily digestible hydrolyzed collagen peptide that doesn’t cause digestive discomfort. Two scoops a day yield 20g of collagen peptides, supporting joint and skin health with consistent use.
Dosage: 2 scoops
Macros: 20g of collagen peptides
Source: Pasture-raised bovine
Flavors: Unflavored
Pros:
Mixes well into hot and cold drinks
Sourced from grass-fed, pasture-raised bovine hides
Contains 0g of sugar per serving
Cons:
Some say the powder contains a slightly chalky tast
Best Collagen Peptide for Active Women
BUBS Naturals Collagen Peptides Powder
The BUBS Naturals Collagen Peptides Powder is packed with sustainably sourced ingredients, which include grass-fed, pasture-raised cattle, offering high-quality, clean ingredients. Crafted to enhance healthy skin, nails, and hair, this formula goes above and beyond, offering numerous benefits for the body. The collagen peptide also supports joint health and mobility and aids muscle recovery, making it an excellent choice for active women. Each scoop provides 20g of collagen and 18 amino acids and doesn’t use added sugars, sweeteners, or artificial ingredients.
Dosage: 1 scoop
Macros: 20g of collagen peptides
Source: Bovine
Flavors: Unflavored
Pros:
Paleo and Keto-friendly, and Whole30 Approved
NSF Certified for Sport badge
Zero added sugars, artificial sweeteners, or fillers
Cons:
High price per serving (about $1.50 per serving)
Nature Made Collagen Gummies
On Sale 31% off
This convenient gummy provides you with 100g of hydrolyzed collagen. While the dosage is lower than that of some other collagen peptides available on the market, this gummy offers additional benefits, including vitamin C and E, biotin, and zinc, to improve hair, nail, and skin health. Shoppers praise the light lemon taste that makes taking the gummy daily a breeze. Unlike other flavored supplements, this one is made with organic tapioca syrup and cane sugar, which are free of artificial flavors, synthetic dyes, high-fructose corn syrup, and gluten.
Dosage: 1 gummy
Macros: 100 mg of hydrolyzed collagen
Source: Bovine
Flavors: Lemon
Pros:
Affordable
Easy usage
Delicious taste
Cons:
Low dosage of collagen peptides
Experts in This Article
Karthik Achari is a clinician and the founder of PepMD.
Jay Campbell is the co-founder and chief strategy officer at BioLongevity Labs.
Lily Shapiro is a pharmacist and the founder of ATIKA Advanced Skin Nutrition.