What Is the Best Collagen for Women? Types, Benefits & More

Collagen is essential to looking and feeling your best, from smoother skin to stronger joints and bones. As we age, our bodies’ natural collagen production declines, but fortunately, supplementation can help fill in the gaps. If you’re wondering what the best collagen for women is, or whether you should opt for the best collagen powder for women or even the best liquid collagen for women, this guide is for you.

Women’s collagen needs

​Collagen is a vital protein that supports skin elasticity, joint health and overall vitality. As women age, natural collagen production declines, leading to visible signs of aging and decreased joint flexibility.

Women begin to lose collagen in their mid-20s, and this loss accelerates during menopause due to hormonal changes, particularly the drop in estrogen. Environmental stressors like sun exposure, smoking and poor nutrition also contribute to collagen degradation.

This reduction can lead to wrinkles, joint discomfort, and weakened hair and nails.

Supplementation with the best collagen for women can help reverse some of these effects and support wellness across skin, bones, joints and more. For instance, incorporating the best collagen supplements for women into your daily routine can promote youthful skin, strong nails and healthy joints.​

Benefits of collagen for women

Supplementing with collagen can provide a wide range of benefits. Here’s what adding the best collagen for women to your routine can do:

1. Improves skin elasticity and hydration

The benefits of collagen for skin include boosting moisture retention, plumping the skin and smoothing out fine lines. Research has shown collagen for women promotes skin hydration, elasticity and reduces the appearance of wrinkles.

A randomized, double-blind, placebo-controlled trial involving 69 women aged 35-55 found that daily supplementation with 2.5 grams or five grams of specific collagen peptides for eight weeks significantly improved skin elasticity compared to placebo. Skin moisture levels also increased, especially in the 2.5-gram group.

In another 12-week study with 106 healthy women aged 20-60, participants who took one gram per day of low-molecular-weight collagen peptides showed significant improvements in skin hydration, elasticity and barrier function compared to the placebo group. Reduced transepidermal water loss indicated enhanced skin barrier health.

2. Strengthens hair and nails

Collagen supports keratin production, reducing breakage and improving thickness and growth. It strengthens hair and nails, promoting growth and reducing brittleness.

An open-label trial involving 25 women with brittle nail syndrome assessed the effects of daily supplementation with 2.5 grams of specific bioactive collagen peptides over 24 weeks. The study reported a 12 percent increase in nail growth rate and a 42 percent decrease in the frequency of broken nails.

Additionally, 64 percent of participants experienced a global clinical improvement in brittle nails, and 88 percent reported continued improvement four weeks post-treatment.

Another randomized, double-blind, placebo-controlled trial evaluated the effects of a hydrolyzed collagen supplement combined with vitamin C on skin, the scalp and hair over a 12-week period. Participants who took the supplement daily experienced a 27.6 percent increase in the total number of hairs counted and a 31.9 percent improvement in clinical grading scores for hair health appearance compared to the placebo group.

3. Supports joint and bone health

Collagen is a key component of cartilage and bone. It helps reduce joint pain and supports bone density.

More specifically, collagen for women has been shown to help alleviate joint pain and stiffness, enhancing mobility, and increase bone mineral density, reducing the risk of osteoporosis.

A 24-week clinical trial involving athletes, for instance, looked at the effects of daily supplementation with collagen hydrolysate. The study found that participants experienced significant improvements in joint pain compared to the placebo group.

These results suggest that collagen hydrolysate may support joint health and potentially reduce the risk of joint deterioration in high-risk groups.

Meanwhile, a randomized, placebo-controlled, double-blind study evaluated the impact of daily oral administration of five grams of specific collagen peptides (SCP) over 12 months in postmenopausal women with age-related reductions in bone mineral density (BMD). The study demonstrated that SCP intake increased BMD and was associated with favorable changes in bone markers, indicating enhanced bone formation and reduced bone degradation.

4. Enhances muscle mass

Especially when paired with resistance training, collagen can improve strength and preserve lean muscle, supporting muscle mass and strength.

A randomized, double-blind, placebo-controlled trial involving 77 premenopausal women analyzed the effects of daily supplementation with 15 grams of specific collagen peptides combined with resistance training over 12 weeks. The treatment group experienced a significantly greater increase in fat-free mass and muscle strength compared to the placebo group.

Specifically, the treatment group showed a more pronounced gain in leg strength and a higher reduction in fat mass.

In a double-blind, placebo-controlled, randomized trial, 59 recreationally active women participated in a 12-week concurrent training program (combining resistance and endurance exercises) while ingesting 15 grams of specific collagen peptides daily. The treatment group demonstrated significant improvements in markers reflecting recovery, including maximal, explosive and reactive strength, compared to the placebo group.

The study suggested that prolonged intake of collagen peptides may support muscular adaptations by facilitating remodeling of the extracellular matrix, enhancing the generation of explosive force.

5. Boosts gut health

Collagen contains amino acids like glycine and glutamine that help maintain a healthy gut lining, reduce inflammation and support digestion.

An eight-week, open-label study conducted in the United States involved healthy female volunteers. Participants consumed 20 grams of dietary collagen peptides daily. The study observed improvements in digestive symptoms, suggesting that collagen supplementation may have a positive effect on gut health in this population.

An in vitro study using human intestinal epithelial cells (Caco-2) investigated the effects of collagen peptides derived from Alaska pollock skin on TNF-α-induced barrier dysfunction. The collagen peptides were found to attenuate barrier dysfunction, indicating a potential role in supporting intestinal barrier integrity.

While this study was conducted in a laboratory setting, it provided insights into the mechanisms by which collagen may benefit gut health.

6. Aids in postpartum recovery

For new moms, collagen helps repair connective tissues and supports skin recovery after pregnancy.

For instance, a prospective study investigated postpartum changes in human bone metabolism and the effects of lactation. While not directly assessing collagen supplementation, the study provided insight into bone health during the postpartum period, which could be influenced by collagen intake, showcasing that women can help improve bone health with collagen supplementation.

7. Promotes cardiovascular health

Collagen supports the structure of arteries and may contribute to improved circulation and heart health.

A 2017 study investigated the impact of daily collagen tripeptide (CTP) supplementation over six months in healthy individuals. Participants consumed 16 grams of CTP daily.

The researchers observed a significant reduction in the LDL-C/HDL-C ratio, particularly among those whose initial ratio was 2.5 or higher. Additionally, there was a notable decrease in toxic advanced glycation end-products, which are associated with vascular damage and inflammation.

Improvements were also seen in arterial stiffness, as indicated by a reduction in the cardio-ankle vascular index. These findings suggest that CTP may help reduce early markers of atherosclerosis and support overall cardiovascular health.

Another systematic review and meta-analysis published in the British Journal of Nutrition analyzed data from 12 randomized, placebo-controlled human trials. The researchers found that collagen peptide supplementation significantly lowered serum LDL cholesterol levels and systolic blood pressure.

Additionally, it was associated with favorable changes in body composition, including a decrease in fat mass and an increase in fat-free mass. These changes collectively contribute to better cardiovascular risk profiles, highlighting the potential of collagen peptides as a supportive strategy for heart health.

By choosing one of the best collagen for women supplements, you can experience these full-body benefits.

Best collagen for women

Collagen supplements come in various forms, each offering unique benefits:​

• Hydrolyzed collagen (collagen peptides): Easily absorbed by the body, supporting skin, joints and bones. ​
• Type I and III collagen: Primarily found in skin, hair and nails, promoting elasticity and strength.​
• Type II collagen: Supports joint health and cartilage integrity.​
• Marine collagen: Derived from fish, it’s rich in type I collagen and is highly bioavailable.​
• Bovine collagen: Sourced from cows, containing both type I and III collagen, beneficial for skin and bones.​

However, not all collagen is created equal. So what is the best collagen for women?

Here are the most beneficial forms for women:

1. Hydrolyzed collagen peptides

Hydrolyzed collagen peptides, often referred to as collagen peptides, are broken down into smaller, easier-to-absorb molecules. This makes these types of supplements popular choices when it comes to the best collagen powders for women, ensuring fast and efficient absorption.

Peptides support a wide range of health benefits, including skin hydration, elasticity and joint function. For women, it’s ideal for maintaining youthful skin and combating the effects of aging, while also helping reduce joint pain and stiffness.

The peptides may also aid in muscle repair and recovery, especially when paired with exercise.

2. Type I collagen

Type I collagen is the most abundant type in the body, found primarily in skin, tendons, ligaments and bones. For women, this collagen is crucial in maintaining skin elasticity and bone density as they age.

Supplementing with type I collagen helps combat fine lines, wrinkles and sagging skin, giving the skin a firmer, more youthful appearance. Additionally, it strengthens bones and joints, which is particularly beneficial as women are at greater risk of osteoporosis and joint discomfort, especially post-menopause.

3. Type II collagen

Type II collagen is predominantly found in cartilage and joints, making it the go-to type for joint health. For women experiencing joint pain or stiffness, especially those in middle age or beyond, type II collagen can be incredibly helpful.

It aids in maintaining cartilage integrity, reducing inflammation and improving joint mobility. Women who engage in physical activity or those with conditions like osteoarthritis may benefit greatly from this collagen type, as it provides targeted relief for sore, stiff joints.

4. Type III collagen

Often found in conjunction with type I, type III collagen plays a significant role in skin health, gut integrity and vascular health. For women, it helps maintain youthful skin and supports the structure of the blood vessels, improving overall circulation.

Type III collagen is also beneficial for gut health as it supports the intestinal lining, making it a helpful option for women suffering from digestive issues or looking to support a healthy gut microbiome.

5. Marine collagen

Sourced from fish, marine collagen is rich in type I collagen, which is highly bioavailable, meaning it’s absorbed more efficiently than other types. For women, marine collagen is particularly beneficial for skin rejuvenation as it supports collagen production, helping improve skin firmness, elasticity and hydration.

It also has anti-aging properties, targeting fine lines and wrinkles. Marine collagen is ideal for those looking to enhance skin texture, support hair growth, and maintain joint health.

Plus, because it’s sourced from fish, it tends to be better absorbed than bovine-derived collagen, making it a great choice for beauty-focused collagen supplementation.

6. Bovine collagen

Bovine collagen is sourced from cows and contains both type I and type III collagen, making it a powerful supplement for skin, bones and gut health. For women, this type is ideal for improving skin elasticity, bone density and promoting a healthy gut lining.

It’s especially beneficial for women seeking overall support for aging skin and those interested in gut health or digestive wellness. The amino acids found in bovine collagen can also contribute to joint health, making it a good option for women with active lifestyles or those looking to improve joint function.

7. Eggshell membrane collagen

This type of collagen is derived from the thin membrane inside an eggshell and contains a mix of type I, type V and type X collagen. For women, eggshell membrane collagen is particularly effective for improving joint health, as it helps repair cartilage and reduces inflammation.

It’s also great for skin health and hair strength, offering a comprehensive approach to overall beauty and wellness. Women looking for a multi-benefit collagen supplement will find eggshell membrane collagen to be an excellent option, as it supports both the skin and joints while providing extra benefits like anti-aging effects.

When looking for the best collagen powder for women or best liquid collagen for women, checking the type and source of collagen is key to getting the results you want.

So what is the best collagen for women? Each collagen type offers unique benefits for women at different life stages.

Whether you’re focusing on skin care, joint support or digestive health, there’s a collagen supplement tailored to your needs. When selecting the best collagen for women, consider your specific health goals to determine which type will provide the most targeted benefits.

How to use

To get the most out of the best collagen for women supplements, keep the following in mind:

• Dosage: Most studies suggest 2.5 to 10 grams per day. Adjust based on your goals and the product instructions. Follow the manufacturer’s recommended dosage, typically ranging from 2.5 to 10 grams daily.​
• Timing: Daily consistency matters more than time of day. Some prefer taking it in the morning, while others before bed.​ You can mix the best collagen for women powder into coffee, smoothies or soup.
• Forms: Collagen is available in powders, capsules and liquids. Powders and liquids offer fast absorption, while capsules are convenient for on-the-go. Choose the form that best fits your lifestyle.​
• Pairing: Vitamin C enhances collagen synthesis so consider pairing your supplement with a vitamin C-rich food or supplement.

Risks and side effects

Collagen supplements are generally safe, but some people may experience side effects, such as:

• Mild digestive discomfort: Bloating or heartburn may occur in sensitive individuals.
• Allergen sensitivity: Check labels if you’re allergic to fish, eggs or shellfish.
• Flavor or smell: Some forms of collagen, especially marine, may have a noticeable taste and smell that some find unpleasant.

Always consult your doctor before starting a new supplement, especially if you’re pregnant, nursing or managing a medical condition. This includes when you start taking some of the best collagen for women products.

Conclusion

• Whether you’re seeking smoother skin, stronger joints or better gut health, the best collagen for women can make a powerful addition to your wellness routine.
• From marine collagen for beauty to bovine peptides for full-body support, there’s a perfect option to meet your needs when it comes to collagen for women.
• For optimal results, be consistent, choose a high-quality product and complement your supplement with a nutrient-rich diet.
• Incorporating the best collagen for women into your daily routine can significantly enhance skin health, joint function and overall vitality.
• By understanding your body’s needs and choosing the right type of collagen for women, you can support your health and well-being effectively.
• Remember to consult with a healthcare provider to determine the best approach for your individual needs when it comes to taking the best collagen for women.​