Which Works Better: Liquid Collagen Or Powder? The Answer May Surprise You

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February 22, 2022 — 10:04 AM

If you’ve recently asked yourself, What’s the deal with those trendy collagen drinks?, you’re not alone. Collagen has made a huge splash onto the functional beverage scene, with more and more prepackaged, aesthetically pleasing bottles lining the shelves, each promising better hydration and a brighter glow.* 

But what is liquid collagen, anyway? And how does it compare to the trusty powder we all know and love? Here, we tapped experts for their honest thoughts. 

“Liquid forms of collagen typically have less collagen per serving than the powdered alternative,” says Isa Kujawski, MPH, RDN, registered dietitian and founder of Mea Nutrition. While there’s no recommended dosage for collagen at this time, research does support a range of 10 to 20 grams a day—and a lot of liquid products on the market will feature 10 grams of collagen or less. Of course, it depends on the specific brand, but you’d be hard-pressed to find a liquid format with more than 10 grams. Powders, on the other hand, can easily play in the 15 grams and up range, according to mbg’s vice president of scientific affairs, Ashley Jordan Ferira, Ph.D., RDN. 

So if you’re hoping to consume more than 10 grams of collagen per day, you might need to gulp down a couple of those liquid collagen drinks to meet the benchmark, which might not be as efficient or cost-friendly, gram for gram. 

It’s always important to check your supplement’s excipients (aka the “other” ingredients), but liquids may have a longer list compared to powders. For example, they might include more flavors to enhance the marketability and create a sweeter beverage experience. A strawberry-lemon collagen drink sounds way more enticing than unflavored collagen water, no? 

But these added flavors aren’t without their drawbacks: “That means empty sugar calories, whether natural or artificial or from juices,” says Ferira. “Other liquid collagen brands will have zero sugar but then load up on the flavoring side, so again, longer additive profile.” After all, you can have just as much fun (without the additives) by adding collagen powder to your own tasty strawberry smoothie. 

Ferira’s verdict? “While I get the grab-and-go appeal, I would prefer my clients use a high-quality collagen powder formula,” she says. “That way, you get a more meaningful dose of collagen, less additives, and save the environment from more plastic or packaging waste, regardless of the form.” Plus, you can always create your own liquid collagen by incorporating the powder into your favorite beverage. “Give it a swirl or shake and there you have it, collagen in water,” she adds. 

Another point for powder? "Multi-ingredient collagen powders can incorporate other effective nutrients and phytonutrients to support collagen's actions in the body and overall skin, nails, hair, gut, etc. from multiple angles (i.e., vitamins C and E, biotin, turmeric, sulforaphane, hyaluronic acid, etc.),"* Ferira tells us, "and these actives are not all able to be provided in a liquid/beverage in a homogenous or stable fashion."

That’s not to say liquid collagen products are all bad. We’d recommend a drink with high-quality collagen peptides and a clean excipient profile over a powder with an iffy ingredient list. But if you’re weighing two stellar options? We suggest you go with the powder form for the potency advantage, fewer additives, and eco-friendly edge. 

“Many liquid collagen brands tout the bioavailability of their product, claiming that the collagen is more efficiently absorbed and usable by the body,” adds Kujawski. “However, scientific studies in this arena are lacking to substantiate this claim.” In fact, collagen as a protein (aka peptide) compound is actually quite large (whether it comes in a liquid or powder form), so to enhance its bioavailability and absorption, your body has to break down the protein into smaller peptides and amino acids to absorb them in your gut. 

Skin: Hydrolyzed collagen peptides can support better hydration, smoother skin, and improved skin quality.* Specifically, research has shown that collagen can support skin elasticity and potentially make fine lines appear smaller.* A double-blind, randomized, placebo-controlled clinical trial also found that participants' moisture levels in the skin were seven times higher than those who did not take collagen supplements.* Hair and nails: Collagen supplements provide many of the amino acids and nutrients needed for hair growth.* “Amino acids are the building blocks for keratin, the material that hair is made of," board-certified dermatologist Joshua Zeichner, M.D., tells mbg about the benefits. This same mechanism makes collagen supplements superb for nail growth as well: One study found that when patients took collagen daily for 24 weeks, it helped support their nail health, including better growth rates, reduced breakage, and improved appearance.*  Gut: According to the journal Gastroenterology, collagen supplements may help support the stomach lining.* Joints: Collagen is a structural component of our joints, helping tissues be more firm, elastic, and withstand stretching.* When it comes to collagen supplements, research backs their ability to improve joint mobility and comfort; specifically, one study showed that when athletes regularly took collagen, their overall joint health was supported.* Muscles: In addition to skin, bone, cartilage, and joints, collagen is also found in our muscles. A small clinical study also found that men who took daily supplemental collagen and followed a strength training program gained more muscle mass than those who followed the program without taking collagen.*