Compare collagen powders by actual protein per dollar and per-scoop bioactive dose. RCTs use 10-15g hydrolyzed collagen daily for skin/joint outcomes — many products under-dose. Calculator decodes Vital Proteins, Sports Research, Ancient Nutrition, NOW Foods. Math, not medical advice.
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Brand comparison — protein per gram and per dollar
| Product | Scoop g | Protein per scoop | $/serving | $/g protein | Type/Notes |
|---|
Trial-derived doses by goal
| Goal | Daily dose | Source trial |
|---|---|---|
| Skin elasticity / hydration / wrinkles | 2.5-10g hydrolyzed (Verisol) | Proksch 2014, 2014b — branded peptide trials |
| Joint pain (osteoarthritis) | 10g hydrolyzed OR 40mg UC-II (undenatured) | Bruyère 2012; Lugo 2016 |
| Bone density (postmenopausal) | 5g specific collagen peptides (FORTIBONE) | König 2018 |
| Muscle / sarcopenia (older adults + resistance training) | 15-20g collagen peptides | Zdzieblik 2015 |
| Hair + nails | 2.5-10g hydrolyzed | Hexsel 2017 (nail growth +12%) |
| Wound healing post-surgery | 15-20g | Smaller trials; protein synthesis support |
Type I, II, III — what they’re actually for
- Type I: dominant in skin, bone, tendons (~90% of body collagen). Most marine and bovine hydrolyzed collagen products are mostly Type I.
- Type II: cartilage-specific. Chicken sternum and UC-II (undenatured Type II) are the key sources for joint use. NOT same as hydrolyzed Type I.
- Type III: co-occurs with Type I in skin and vessels. Most “multi-type” products with I+III come from bovine sources.
- Type V + X: minor, often in “5-type” formulations as marketing — limited evidence basis.
- The bottom line: for skin/bone/hair/nails/general — bovine or marine hydrolyzed Type I + III. For joints — UC-II 40mg/day OR hydrolyzed 10g/day. Different protocols.
Hydrolyzed peptides vs gelatin vs raw collagen
- Hydrolyzed collagen peptides (most common): enzymatically broken into 2,000-5,000 Da peptides. Cold-water soluble. Best for daily supplementation. All major brands are this form.
- Gelatin: partially hydrolyzed; gels in cold water. Traditional cooking + cookies. Functionally equivalent for protein content but requires heat to dissolve.
- UC-II (undenatured Type II): intact collagen at low dose (40mg). Works via different mechanism (oral tolerance → reduced joint inflammation). NOT interchangeable with hydrolyzed Type I.
- Bone broth: traditional source. ~6-10g collagen per cup. Lower per-volume dose than supplements; better with food context.
- Raw / non-hydrolyzed collagen: poorly absorbed. Not what most products contain despite marketing.
Honest take on collagen “skin glow” claims
- Modest skin elasticity / hydration improvements in 8-12 week trials at 2.5-10g/day (Proksch 2014). Effect size: ~10-15% measurable improvement.
- Wrinkle depth: small reductions in visible appearance. Not a botox alternative.
- Joint pain: mixed evidence. Hydrolyzed collagen 10g/day modest effect (Bruyère 2012). UC-II 40mg shows comparable results to glucosamine-chondroitin (Lugo 2016).
- Hair: a couple small trials show modest growth + thickness improvements. Stronger evidence for nail growth (Hexsel 2017).
- You can get same collagen from food: bone broth, gelatin desserts, chicken with skin, tough cuts of meat. The “supplement” pitch is convenience.
- Vitamin C cofactor: collagen synthesis requires vitamin C. If you supplement collagen, ensure adequate vitamin C (200-500 mg/day). See our vitamin C calculator.
