What Is Liquid Collagen? Health Benefits, Risks, More
Skin CareDiet & Skin Health

What Is Liquid Collagen? Potential Benefits, Known Risks, and More

What Is Liquid Collagen? Potential Benefits, Known Risks, and More
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Updated on December 4, 2025
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The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Collagen supplements are having a moment in the wellness world right now, including the liquid form. Influencers and brands make assurances that collagen supplements can boost hair, skin, and nail health, and even support your joints. Collagen is the most abundant protein produced naturally in the body, and provides strength, elasticity, and support to skin and other tissues.
But the research on collagen’s potential beauty-boosting impact isn’t definitive. According to Olivia Wagner, RDN, a Chicago-based women’s nutrition specialist and owner of Liv Nourished, the form you take it in — gummies, powders, capsules, and liquid — doesn’t make much difference.

If you’re interested in trying liquid collagen, learn more about its potential health benefits and risks, as well as how to store it.

Potential Health Benefits of Liquid Collagen

Your body’s natural production of collagen declines as you grow older, which can impact skin, hair, and nails, so some people choose to take collagen supplements to possibly prevent this decline — though the research in this space is still evolving.

What’s more, liquid collagen does not deliver unique or enhanced benefits, or increase bioavailability, compared with other forms of collagen.

“The fact that collagen is in liquid form does not make it more accessible for the body,” says Wagner. “This is a marketing tactic. The benefit of collagen itself is not independently better because it’s a dry powder or a liquid.”

In general, limited research suggests there may be some benefits to taking collagen supplements.

May Boost Skin and Nail Health

Collagen is perhaps most famously marketed to improve skin appearance — and there is some evidence to back it up. One randomized controlled clinical trial from the United Kingdom of 130 adults ages 40 to 60 found that consuming 8,000 milligrams (mg) of powdered collagen mixed with vitamin C (also helpful for skin health) daily for 12 weeks was associated with a 19.6 percent decreased wrinkle depth.

Other research has also shown some positive results. For example, one meta-analysis from Taiwan of 26 randomized-controlled trials found participants who took an oral collagen supplement for at least eight weeks noticed improvement in skin hydration and elasticity.

“A limitation of this research is that most participants were women, and the dosing of hydrolyzed collagen [a form of collagen that’s broken down into smaller pieces, known as peptides] varied between studies,” says Brittany Brown, RD, the owner of Feeding Babies Nourishing Souls in Nova Scotia, Canada. “Still, the findings were consistent — taking hydrolyzed collagen for at least eight weeks helps improve skin hydration and elasticity.”

Studies on collagen’s effects on nail health are also potentially promising, per a study out of Belgium, which showed that women ages 43 to 65 years old who took collagen supplements had significant improvements in nail color compared with a placebo group.

May Improve Joint Pain and Stiffness

Collagen has been extensively studied as a potential treatment for osteoarthritis.

 While the quality of the research varies, some evidence out of Brazil suggests collagen supplements may help alleviate joint pain and stiffness and improve function in conditions like osteoarthritis by helping restore and protect cartilage and decrease inflammation, per one review.

One review from Taiwan of four clinical trials and 507 participants with knee osteoarthritis showed that people taking collagen peptides have noticeable pain relief compared to those taking a placebo.

May Increase Bone Density

One review conducted in China found that collagen peptide supplementation significantly increased bone mineral density in the neck and spine.

Another study out of Germany of 131 postmenopausal women found that long-term supplementation with specific collagen peptides appears to counteract bone mineral density losses, potentially contributing to better bone stability.

May Enhance Exercise Benefits

Pairing collagen supplements with exercise may help improve body composition and workout recovery. Four studies in one meta-analysis out of the United Kingdom found that people who performed resistance training and took a collagen supplement saw greater increases in lean body mass and decreases in body fat than the control group.

Other studies included in the meta-analysis also reveal potential benefits for improved recovery and decreased muscle soreness post-exercise.

“In these four studies, the placebo group was provided with a non-protein supplement,” says Jessica Garay, RDN, PhD, an assistant professor in the department of nutrition and food studies at Syracuse University in New York. “That design makes it difficult to know if the benefit seen was from the collagen peptides specifically or simply from having a protein supplement, which we know can help support muscle protein synthesis.”

Another review of eight articles with 286 participants out of Brazil found that collagen supplements may help decrease muscle soreness after hard workouts, but because the studies were all designed differently, more research is needed.

May Protect Heart Health

While skin and joint health are more common reasons to supplement with collagen, it may have a positive impact on your ticker, too. In a review of 12 studies out of the United Kingdom, collagen peptide supplements were found to slightly lower “bad” LDL cholesterol and systolic blood pressure, but had no effect on blood sugar levels. More long-term studies are needed to confirm the link between collagen and heart health.

Weight Loss Effects of Liquid Collagen

There isn’t strong research to suggest that collagen supplements aid in weight loss, but some scientists are finding a connection. One review of studies out of the United Kingdom found that collagen peptide supplements may reduce body fat by about 1.2 kilograms (kg), or about 2.65 pounds (lb), and increase lean body mass (everything in your body except fat) by 1.5 percent.

One Korean study of adults age 50 or older found that participants who consumed a collagen drink had less total body fat after 12 weeks, particularly around their midsection, than a placebo group.

Meanwhile, an Austrian review of 19 studies and 768 participants found significant evidence that collagen peptide supplements led to more lean muscle mass.

“Weight might not shift on the scale, but research does suggest that the distribution of body weight can change with collagen supplementation, shifting towards a leaner body mass,” says Brown.

Potential Risks and Side Effects of Liquid Collagen

Like any supplement, liquid collagen carries potential risks and side effects.

Risks

Liquid collagen is generally safe, but many of the studies have been conducted by the supplement industry, which could involve bias.

 People with allergies should scan the ingredients list carefully, says Monique Richard, RDN, an integrative and functional registered dietitian-nutritionist in Johnson City, Tennessee. Collagen supplements contain ingredients — including animal, fish, and shellfish — that may cause allergic reactions in some people. People who are vegetarian and vegan should also steer clear.
Liquid collagen supplements may also contain heavy metals, and the U.S. Food and Drug Administration (FDA) doesn’t review collagen supplements for safety or efficacy before they hit the market.

 This means you can’t be sure if your supplement contains heavy metals or provides the ingredients or benefits it claims unless they’ve been third-party tested by a reputable lab.

Side Effects

Collagen is typically well-tolerated. In fact, none of the 15 studies included in a systematic review out of the United Kingdom reported adverse effects from collagen supplements, even at higher doses (60 g per day).

Some people may find that collagen supplements contribute to gastrointestinal side effects, such as indigestion, diarrhea, or bloating, Richard says. If you notice any digestive issues after taking a collagen supplement, speak to your doctor, and consider trying a different product or stopping altogether.

Forms of Liquid Collagen

Liquid collagen supplements can be made from bovine (cow) collagen and marine sources, such as fresh and saltwater fish. Each source contains a different mix of types of collagens. For instance, marine collagen (sourced from fish) is abundant in type I collagen — the type most commonly found in the human body, per a review out of Canada.

 A review out of Taiwan notes type I collagen is present in our skin, bones, tendons, and ligaments.

Bovine collagen contains types I, as well as II and III, which are found in the body but are less common.

 Type II is best for joint pain, while types I and III are best for skin, so you may want to choose your supplement accordingly.

You can find liquid collagen in small bottles as a supplement and in some functional (or fortified) drinks. What you choose depends on your taste, preference, budget, and what your doctor recommends. Of course, bovine collagen is also available in foods, such as bone broth and tough cuts of meat like chuck steak and brisket.

How to Select and Store Liquid Collagen

To get the most out of your liquid collagen supplement, choose a safe, vetted product — and store it correctly. Here’s what you need to know.

Selection

Always read labels carefully when you’re choosing a supplement. Liquid collagen supplements may contain additives and fillers.

In addition, to choose a high-quality supplement, check the label for approval by USP, NSF, or ConsumerLab.com. This means the product has undergone third-party testing for quality and purity.

Storage

Follow the storage advice on the product label, which may include refrigeration after opening. Some products come in individual serving packets that you mix into other beverages, and these need to be stored in a cool, dry place.

Our bodies produce less collagen as we age past our twenties, but collagen helps maintain skin elasticity, joint health, and bone density. Discover our picks for the best collagen to support healthy aging.

Dosage of Liquid Collagen

There is no specific dosage for liquid collagen, but research suggests that 2.5 to 15 g of collagen per day is safe for most healthy people.

 But the serving sizes and dosages for liquid and non-liquid forms aren’t necessarily the same.

“Collagen tends to come in smaller doses when emulsified in liquid, so you may need to ingest more or take a more frequent dose [than with powdered collagen],” says Richard.

Too-small doses may be ineffective and you may not see the results you’re looking for, so be sure to check with your doctor about what’s appropriate for you.

“Collagen supplementation is still an evolving field,” says Brown. “Since there are no established dosing guidelines, consumers should follow the directions on the package or consult a trusted healthcare provider if they have questions.”

The Takeaway

  • Collagen is a protein naturally found in the body that provides strength and elasticity to skin and other tissues. Liquid collagen supplements, as well as those in gummy, powder, and capsule form, are marketed to improve skin, hair, nail, and joint health.
  • Research on many of the possible benefits of supplemental collagen is not yet definitive. But some limited evidence suggests it may help with skin appearance, joints, weight management, and heart health.
  • Those with allergies to shellfish, fish, or certain other animal products should be cautious and double-check the ingredients or source of the collagen.
  • Supplements are not regulated by the FDA, so it’s important to consult your healthcare professional before trying it.

FAQ

Is it okay to drink collagen every day?
Yes, research shows that 2.5 to 15 grams (g) daily of collagen is safe, which is typically the range found in liquid collagen servings. Make sure to read the label on any product you take to check the dosage.
Research doesn’t show that liquid collagen is more effective than other forms of this supplement, but studies suggest that collagen supplementation in general may improve skin hydration and elasticity, as well as joint stiffness and pain.
In general, there’s very little research to support the benefits of collagen for hair, skin, and nails. One small study found that those who took 2.5 g of collagen daily over six months had better nail growth and less bitterness, but it had no control placebo group to compare with the collagen group.

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