Are collagen supplements worth it? We explore how much collagen you need, skin benefits, expert advice and whether collagen is a beauty hero or hype. Read on to decide, by Trudi Brewer.
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Collagen supplements are everywhere right now—from creamers designed to stir into your morning coffee to liquid formulas made to elevate your daily smoothie. The beauty claims are undeniably enticing: younger-looking skin, stronger hair and nails, and better joint support, all from adding collagen to your everyday routine.
But is collagen truly the beauty breakthrough it’s often made out to be? According to leading cosmetic medicine doctor Joanna Romanowska from Clinic 42, the reality is more nuanced. While collagen supplements may have a place in a balanced approach to wellness, they are not the miracle fix some marketing claims suggest. “We can't control what our bodies do with collagen once we ingest it,” explains Romanowska. “Depending on your health status, it could help build muscles, support the keratin in your hair or nails, or go into the connective tissues around muscles or internal organs.”
So, when it comes to the question of whether collagen is a beauty hero or a wellness hoax, Romanowska believes it’s not quite that simple. “Is it a hero in that it will go straight to your skin and make your face look amazing, or the back of your hands appear less lined? No. But is it detrimental? Absolutely not.” She also points out that collagen supplements are just one way to support protein intake and shouldn’t replace the fundamentals of good nutrition.
“There are other ways of accessing protein rather than in powder forms, such as eating a high-protein diet, including eggs, fish and meat,” she says. “For anyone who doesn’t have a balanced diet, a collagen or protein powder could be beneficial.”
So what is collagen?
Collagen is a type of protein, and all proteins are made up of tiny molecules called amino acids. When you consume protein sources, such as eggs, fish, or meat, your body breaks them down into individual amino acids, which are the building blocks needed to create new proteins. Collagen acts like glue, holding connective tissues together and is abundant in the skin, tendons, ligaments, bones, and cartilage. As more brands introduce plant-based proteins—often derived from hemp, soy, and peas—you don't necessarily have to avoid collagen supplements if you are vegan. Here are some collagen supplements we recommend that offer more than just a protein boost.
The verdict
Collagen may be a valuable addition to your wellness ritual, but it isn’t a shortcut to youthful skin. As with most beauty trends, the most effective approach combines smart supplementation with a balanced diet, healthy lifestyle and realistic expectations. However, for someone who has invested in collagen supplements for many years, I have seen improvements in my nail strength and hair resilience, and combined with good skincare and cosmetic treatments, I do think my skin is firm for my age - so would I stop taking my daily dose of collagen? Hell no. Read on to see the brands we rate.
Dose & Co Collagen Creamer, $34
Founded by NZ nutritionist Libby Matthews, Dose & Co collagen supplements are UK-owned, with a celebrity face: Khloé Kardashian is also a co-owner.
What’s in it?
In terms of collagen content, Dose & Co's product offers 10.5 grams per serve (20-gram serve). Made with bovine collagen, NZ milk powder, vanilla flavour, and monk fruit for sweetness, this collagen supplement is free from gluten, sugar, and GMOs. There are 10 collagen and protein options, from dairy-free to berry flavoured. We still prefer the creamier in our morning coffee.
How to take it: Use 20g per serve. Our preferred method to take Dose & Co collagen supplements is to add the creamer powder to our coffee. However, all the variants can be added to smoothies, cereal, or baking.
The Beauty Chef COLLAGEN Inner Beauty Boost Supercharged, $50
Vegans will love this plant-based collagen option. Vitamin C (also our favourite secret ingredient in anti-ageing creams is the main ingredient in this formula, as it is an antioxidant that human bodies use to support natural collagen production. There is no doubt that vegan collagen supplements are effective to an extent, and this one has a generous helping of vitamin C-boosted antioxidants. It is great for helping with gut issues and positively affecting the skin - which makes sense when you consider that the gut and the skin are sister organs.
What’s in it?
Fermented papaya fruit juice, blueberry juice concentrate, queen garnet plum puree, goji berry, grape seed extract, zinc, vitamin C, lactic acid (sour milk), and a fermented flora culture probiotic to feed the good bacteria in your gut.
How to take it: 15 mls each day; the berry flavour makes it ideal for drinking water or adding to a smoothie.
Abeeco Ultra Collagen+, $117
More than a collagen shot, this powder is an all-in-one formula to support skin and healthy joints and doubles as your daily multivitamin with New Zealand bee pollen - a complete protein source in itself and one of nature’s most nutrient-rich superfoods.
What’s in it?
At its core is SOLUGEL hydrolysed marine collagen peptides; it delivers 10,000 mg (10 g) of hydrolysed collagen peptides per serve. Enhanced with 1,000 mg of vitamin C, glucosamine sulphate, hyaluronic acid and MSM to support skin hydration, joint health and overall wellbeing. The brand’s famous New Zealand bee pollen adds a nutrient-rich touch, while Boswellia serrata extract and zinc complete the formula with additional antioxidant and wellness benefits.
How to take it: The natural passionfruit flavour, sweetened with stevia, is great in sparkling water or added to a smoothie.
Adashiko Collagen Pure, $65.
Tasteless, odourless, and potent, these collagen supplements are known as "super collagen" because of their incredibly small molecule size. This pharmaceutical-grade pure, porcine collagen has the smallest molecular weight of 3000 Daltons (a molecular mass unit), making it ready to be absorbed into the bloodstream. Other Adashiko collagen supplements available are Collagen Joint and Collagen Ultra.
What’s in it?
100 per cent pure porcine collagen peptides plus 50mg of vitamin C per serve.
How to take it: One tablespoon or two scoops with the scoop provided in hot or cold drinks; we have even served it in a summery mimosa.
Dr. Lewinn's Marine Collagen Peptide + Inner Beauty Liquid Shot Peach 10 x 50ml, $62
A convenient liquid shot that you can be assured delivers a concentrated, sustainably sourced, hydrolysed marine collagen to your daily routine.
What's in it?
Each 50 ml glass shot contains 10,000 mg of marine collagen, broken down into smaller peptides designed to be easier for the body to digest and absorb. Along with the collagen, antioxidants complement the blend with vitamin C, blueberry juice concentrate and spinach powder.
How to take it: Take daily as a shot or add to juice or a smoothie. The fresh peach flavour is 97 per cent sugar-free.
Delicious drops to discover.