Collagen Powder vs. Pills: Which Is More Effective? 

"Collagen" is a buzzy word in both the skin care and supplement worlds. Some people swear by it, while others falsely claim collagen supplement benefits are next to none.

At mbg, we know there's a long list of skin and full-body benefits when it comes to collagen, but we also note that not all collagen supplements are made the same. 

Collagen supplements are broken down collagen protein that can be ingested, absorbed, and used by the body. They come in the form of hydrolyzed collagen peptides (i.e., delivering amino acids).

Collagen supplements can come in many forms—from gummies and drinks to powders and pills. This may lead you to question which format is the most optimal for you.

Many people look to capsule supplements out of convenience. On a functional level, collagen powders and pills are one and the same, if they contain the same type of collagen, dosage, source, and added ingredients.

So what sets capsules and powders apart? Due to size restrictions, capsules simply can't hold as much collagen as a serving of powder.

In fact, if a capsule delivers 500 milligrams of collagen, that's 20 capsules to get to just 10 grams. (A side note: Based on the available research, we recommend 15 to 20 grams of collagen a day to get the most benefits.)

In addition, many collagen capsules contain only collagen given the size of the pill, meaning there's minimal room for additional beneficial ingredients—vitamin C included.

"Vitamin C is an essential cofactor in the biosynthesis of collagen. Therefore if a supplement or powder is sold with vitamin C, this can be a superior form," naturopathic physician and nutrition consultant Kellyann Petrucci, M.S., N.D. tells mbg.

Due to the nature of the delivery format, powders are able to offer more collagen (like several grams more) in each serving—making it the ideal choice if you're looking for a meaningful dose of collagen in each serving.

This is why when you find collagen supplements with north of 5 grams of collagen per serving, they're almost always in powder form. Whereas other formats (including capsules) contain significantly smaller dosages, even in the milligram range. 

In fact, the dosage is the reason the most popular format for collagen is powder.

In addition, collagen powders are highly versatile—meaning they can be added to various drinks (hello, creamy coffee), smoothies, or recipes.

However, as Petrucci notes, some powders come with additives, like artificial flavors, which you want to be mindful of.

While both collagen pills and powders offer an array of benefits, collagen powders are the most effective format as they can offer significantly more collagen per serving than capsules or pills.

To be frank, it doesn't matter when you take your collagen supplement. Some say that collagen is most beneficial in the morning, and others say it's best consumed at night. Fact check: Neither claim is backed by scientific evidence. 

Further, you don't need to take collagen with a meal, or without—again, it doesn't matter beyond personal preference. ​​

A growing number of clinical studies point to specific, effective collagen supplement dosages based on outcomes—like skin health, joint comfort, etc.—and can help us understand how much collagen we should be taking every day: For example, studies show that a range of 2.5 to 10 grams per day can be beneficial for skin support2. And for muscles, studies show that 15 to 20 grams per day can help muscle mass3, muscle strength4, and soreness after exercise5.

In addition to benefit-oriented dosage, collagen supplements can also contribute to your daily protein intake.

While collagen is not technically a complete protein (it does not contain all nine essential amino acids; it has eight of them), you can pair it with other protein sources to get your adequate intake of the essential amino acids. 

A 2019 study found that as much as 36% of daily protein could come from collagen peptides6 as a helpful strategy in achieving overall essential and nonessential daily amino acid (i.e., protein) requirements).

The capsule form of collagen is self-explanatory in regard to the whole how-to.

Collagen powder can be as well: You can mix it into water (and make your own DIY collagen water), your morning coffee, or nightly wind-down drink (like this hot chocolate). You don't have to make a fancy concoction to mix your collagen into.

All in all, the vehicle in which you consume collagen supplements (pills or powder) is totally up to you. However, if you're looking for a format that will provide an effective and meaningful dose, powder will likely be your best bet.