Is Liquid Collagen Better than Powder Collagen?

Amy Beney MS RD CDCES

Updated January 1, 2024

 

  

Explore the world of collagen supplementation as we unravel a new debate:

Is liquid collagen truly superior to its powdered counterpart in the quest for radiant skin and overall wellness?

Collagen supplements are becoming increasingly popular to improve various health conditions, as well as skincare and hair products, due to the desire to remain as youthful and healthy as possible.

There are several forms of collagen peptides and ways to ingest collagen peptides.

Before we dive into the battle of liquid vs. powder collagen, let’s see what the rage is about collagen peptide supplementation and decide if liquid collagen may be better than powder collagen.

The most abundant forms of collagen.

Type I  Found in bones, ligaments, tendons, and skin for elasticity and strength. It makes up 90% of our body’s collagen.

Type II  This type is found in elastic cartilage, which provides joint support.

Type III  This type is found in muscles, arteries, and organs.

Most collagen supplements contain types I, II, and III, which account for most of the collagen found in your body. They have a digestible form of collagen called collagen peptides or hydrolyzed collagen.

 What are the potential benefits of collagen?

  1. Improve skin health.
  2. Help with heart health.
  3. Improve muscle mass.
  4. Improve bone mass.
  5. Improve wound healing.
  6. Help blood vessel health.
  7. May improve osteoarthritis symptoms.
  8. Improve dental health.
  9. Prevent Sarcopenia-muscle wasting.
  10. Improve rheumatoid arthritis symptoms.
  11.  Help improve Gastroesophageal Reflux symptoms (1).

What is collagen?  

Collagen is an essential protein produced by the body. It is the main structural protein found in the skin, tendon, and bone.

Collagen is found in: 

  • Bones
  •  Ligaments
  •  Tendons
  •  Skin
  • Blood vessels
  • Internal organs.

 It helps provide elasticity and strength. 

Collagen is the body’s main protein, the second most abundant substance, second to water. 

Collagen comprises four amino acids: proline, glycine, lysine, and hydroxyproline. These are the building blocks for protein. These amino acids form a triple helix, which makes up collagen. For this triple helix to form, you need enough vitamin C, zinc, copper, and manganese in your diet.

What can be done to preserve our natural collagen?

There are natural forms of collagen in the foods we eat.

Foods that contain collagen

  • Bone broth
  • Beef
  • Fish
  • Chicken
  • Dairy
  • Eggs

These foods either contain collagen or help your body produce it by providing essential amino acids and other nutrients.

Consuming a well-balanced diet that includes chicken, beef, fish, dairy, eggs, beans, leafy greens, other vegetables, whole grains, and citrus fruits is one way to consume collagen naturally. Also, lifestyle choices to improve damage to the collagen in your skin not smoking, avoiding second-hand smoke, and wearing sunscreen every day.

Do I need a collagen peptide supplement?

As you age, you begin to lose the collagen within your body, and aging makes it harder for the body to make more.

Collagen supplements may benefit those concerned with their skin health, joint health, heart concerns, dental concerns, and maintaining muscle mass.

If you feel that you may need more protein or prefer to get amino acids in another way other than the natural sources of collagen or that you prefer not to ingest collagen protein that way.

Collagen in supplements is usually hydrolyzed collagen, which is already broken down into amino acids; natural collagen is not considered hydrolyzed.

Types of collagen peptide supplements.

  • Liquid collagen
  • Powder collagen
  • Tablets

 

Liquid collagen peptides.

 

Liquid collagen is a supplement that contains collagen proteins suspended in a liquid, such as purified water. Drinking liquid collagen has benefits because it may blend better in certain liquids than powder collagen forms.

It is a simple way to prepare a liquid collagen drink. Blend the recommended amount of liquid collagen into your drink and enjoy.

 

Powder collagen peptides.

 

Collagen in a powdered form. It can be mixed into liquids, water, smoothies, hot drinks, soups, coffees, teas, etc.

Tablet collagen peptides.

 

This is collagen in a pill form that can be taken with water.

Is liquid collagen or powder collagen better?

 

Most of the research on collagen was done with collagen powder. There is more limited research on using liquid collagen versus powder collagen.

Which form of collagen is more compelling is complicated due to the body’s digestion and reformation of protein to suit the needs of the individual body. Therefore, no evidence supports whether liquid vs. powder collagen absorption is better. No scientific research supports liquid collagen as a better choice than powder collagen.

In the battle of liquid versus powdered collagen, it remains an individual choice to choose liquid or powder collagen.

It is important to remember what you hope to gain from taking a supplement when choosing a supplement. The demand for nutraceuticals, such as collagen, is increasing and regulations are lacking on quality, absorption, and efficacy.

How much liquid collagen or powder collagen should I take a day?

 

According to (2), the benefits of 2.5-15 grams of collagen a day are adequate to promote collagen’s health benefits. There has been no established upper limit for collagen consumption.

Tips for choosing collagen: either liquid collagen or powder collagen.

  1. Type of collagen- bovine, marine, or plant-based collagen.
  2. Any other fillers?
  3. Diverse amino acid profile.
  4. Hydrolyze or not.
  5. Ease of taking the supplement regularly.
  6. Amount of collagen in a serving.
  7. Cost.

 

References

  1. A Review of the Effects of Collagen Treatment in Clinical Studies Hsiuying Wang, Xiao Hu, Academic Editor

3Bolke L, Schlippe G, Gerß J, Voss W. A collagen supplement improves skin hydration, elasticity, roughness, and density: results of a randomized, placebo-controlled, blind study. Nutrients. 2019 Oct 17;11(10):2494. doi:10.3390/nu11102494

https://pubmed.ncbi.nlm.nih.gov/?term=Wang%20H%5BAuthor%5D

  1. Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019 May 15;11(5):1079. doi: 10.3390/nu11051079. PMID: 31096622; PMCID: PMC6566836.