Supplements

Multi-Collagen Supplements Are Pretty Much a Waste of Money. Here's Why

Written by Caroline Nicks, NASM CPT

Updated on July 12, 2024

Out of the 28 types of collagen, here are the two you should be supplementing with.

There’s growing excitement around multi-collagen supplements, but is it really all that it’s hyped up to be?

What makes it different from non-multi-collagen? Are there more health benefits, or less? And more importantly, which collagen supplement should you be taking?

Now that you know what collagen is, let’s address what multi-collagen is—along with its potential downside and the alternative to turn to.

Table Of Contents

What Is Collagen?

Before I address what multi-collagen is, let’s quickly define collagen…

  • Collagen is the richest source of protein in the body—making up 33% of it, in fact (1). It’s often referred to as the “glue” that holds the body together, providing strength and support to skin, hair, nails, bones, joints, intestines, and more.
  • Starting in your 20s, your natural collagen levels will begin to decrease each year. By the time you reach 60 years old, you’re left with half the collagen you were born with (see graph). Low levels of collagen can result in sagging skin, thinning hair, brittle bones, stiff joints, and thinning of the intestinal lining.
  • There are 28 different types of collagen fibers (labeled as Type 1, Type 2, Type 3, and so on). However, Types 1 and 3 make up over 90% of our body’s collagen (2).

Multi-Collagen Protein & Its Downsides

Multi-collagen protein supplements contain more than one type of collagen. They typically have Types 1, 2, 3, 4, and 5 all in one supplement (whereas most regular collagen supplements contain just Types 1 and 3). 

Several multi-collagen supplements even go so far as to claim that people will start seeing benefits as early as day one. But the science is saying otherwise…

Research indicates that certain collagen types should be taken together while others should be taken separately. For example, because Type 2 collagen makes up the fluids and functions in cartilage and joints, it should be taken separately from Types 1 and 3 to ensure adequate absorption (3, 4).

Because of this, taking multi-collagen supplements that combine all the various types of collagen into one serving isn’t recommended. It will stunt the absorption and hinder your body from reaping the full benefits.

Multi-collagen supplements tend to be less expensive, but that’s because they use subpar collagen types in their formula, making them far less potent—and far less transformational when it comes to the benefits you most desire: plump skin, ache-free joints, thick hair…

Even worse, multi-collagen formulas that use a blend of collagen sourced from a variety of different animals poses a concern for purity, allergen contamination, safety, and quality assurance. For example, given that marine life is more subject to toxins and pollutants like mercury, using a collagen product that includes this source is less than ideal.

Case in point: more isn’t always better. For optimal results, it’s best to use a collagen powder that contains Types 1 and 3 (that come from one single source: grass-fed bovine).

Choosing the Right Collagen Supplement

So what should you look for when buying a collagen supplement?

In order to experience maximum anti-aging results with collagen supplementation, use a powder that combines Types 1 and 3–and leave out all the rest.

You should also look for the following:

  • Certified grass-fed and non-GMO
  • Serving size of 10 grams or more
  • “Hydrolysate”, “hydrolyzed”, or “peptides” on the label
  • No chemical or artificial ingredients
  • No added sugar
  • Allergen-free

If it doesn’t have the above features, then it’s likely a second-rate supplement that won’t deliver the same transformational results.

The Bottom Line

Multi-collagen supplements can be beneficial when they contain the right types of collagen—like Type 1 and Type 3 Collagen. If it’s a supplement that combines Types 1, 2, 3, 4, and 5 altogether, absorption won’t be as effective. In short, more isn’t always better–especially in the case of collagen types. Remember to look at the label of the supplement you’re buying to see what types of collagen it contains, make sure it has no additives, that it’s hydrolyzed, and that it's sourced organically.

Caroline Nicks
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Caroline Nicks

Caroline Nicks is the Director of Content at NativePath. Her frustration with the lack of transparency in the food industry—and her slight obsession with checking ingredient labels—led her to obtain her health coach certification (IIN) and personal training certification (NASM) right out of college.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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