Liquid, powder or capsule collagen: what are the differences?

Reading time: 7 minutes

In the collagen aisle, three formats share the shelves: powder to mix, capsules to swallow and liquid collagen, ready to drink. On the label, the ingredient is often the same: hydrolysed collagen. So what really changes? Mainly two things: the amount of collagen you actually take each day, and how easy it will be to keep up the habit for several weeks. Here's the comparison, format by format.

In short

• Powder, capsules or liquid: it's the same hydrolysed collagen. For absorption, what counts is the size of the peptides, not the format.
• The formats differ on dose: 10 g a day means around twenty capsules, a scoop of powder to prepare, or 25 ml of liquid.
• Liquid is the only format that's ready to drink and already dosed, with nothing to swallow or mix.

In all three cases, the same starting point: hydrolysed collagen

The collagen in food supplements isn't the “whole” collagen found in skin or tendons. It has been hydrolysed, i.e. cut into small fragments called peptides (León-López et al., 2019). This step is the same whether the product ends up as a powder, a capsule or in a bottle. Its origin can vary, though: fish or beef, we compare the two in Marine or bovine collagen: which should you choose?

What affects absorption is the size of these fragments. In a controlled trial, a more finely cut collagen was absorbed faster and in greater quantity than a less hydrolysed one (Skov et al., 2019). After intake, small collagen-derived peptides are found in the blood (Iwai et al., 2005; Shigemura et al., 2011).

The peptides in Vitamoon Marine Collagen are under 2,000 daltons: a size that is essential for good absorption through the gut wall. To learn all about its structure and different types, read What is collagen?

So choosing a format isn't about a “miracle” form, but about two very practical criteria: the dose and ease of use.

The dose: where the formats really differ

In studies, the amounts of hydrolysed collagen tested range from 2.5 to 10 g a day (Proksch et al., 2014; Clark et al., 2008), and effects are measured after 8 to 12 weeks of daily intake (de Miranda et al., 2021). So the first criterion is reaching your chosen dose, every day.

In capsules: around twenty for 10 g

Depending on the brand, a capsule contains between 250 and 750 mg of collagen. Most capsule courses therefore provide 1 to 3 g a day, in 3 to 5 capsules. To reach 10 g, you'd need around twenty every day.

As a powder: 10 g possible, by the scoop

A powder lets you reach 10 g, provided you measure it out with a scoop every day, or buy individual sticks.

As a liquid: 10 g in 25 ml

Vitamoon Liquid Marine Collagen provides 10,000 mg of marine collagen in 25 ml, measured with the measuring cap provided. The dose is ready.

Capsules: nothing to prepare, but a lot to swallow

Capsules are reassuring: a glass of water and you're done. But swallowing solid forms isn't easy for everyone: in a study of general practice patients, more than one in three said they had difficulty swallowing tablets or capsules (Schiele et al., 2013).

With collagen, the issue is all the greater because capsules often add to the other supplements taken in the morning. Nico, who took them before switching to liquid, sums it up: capsules become a pain on top of the other supplements he takes.

And at an equal dose, a capsule course isn't necessarily the cheapest: you need to count how many capsules give the same amount of collagen.

Powder: cheapest per gram, but needs preparing every day

Powder is the most widespread format, in tubs or sticks. It's mixed into a glass of water, a juice, a yoghurt or a shaker. That's one more step every morning: measure, pour, stir. And in cold water, lumps or a deposit at the bottom of the glass are common.

Its real advantage is price: per gram of collagen, powder is often the cheapest.

Drinkable collagen: already dosed and ready to drink

Liquid collagen combines what the other two formats separate: the 10 g dose and simplicity.

• Already dissolved: drink it neat, as a shot, or in a glass of water or juice, with no lumps.
• Measured with the cap: 25 ml, no scoop or scales.
• A single dose a day: the easiest rhythm to keep up. A review of 76 studies showed that treatments are better followed with a single daily dose than with several (Claxton et al., 2001).
• A red berry taste, with no added sugar.
• More than collagen: hyaluronic acid, silica, biotin, vitamins C, D3, B5, B6, B12 and selenium in the same serving. Vitamin C contributes to normal collagen formation for the normal function of skin.

It's for all these reasons that we chose liquid for our liquid marine collagen.

Liquid, powder or capsules: the comparison

What our customers say

“The bottle is practical, the taste pleasant and the ease of use is a plus. […] Used to the powder format, I admit I'm won over by this liquid presentation.”
Alex, Liquid Marine Collagen, review published on our Amazon store

“Product easy to measure with the measuring cup provided. It tastes good, but you can also mix it with fruit juice. I find it simpler than pills.”
Billaut H., Liquid Marine Collagen, review published on our Amazon store

“Easy to take, better than tablets, which are sometimes big. I dilute it in a large glass of water.”
Carine, Liquid Marine Collagen, review published on our Amazon store

Frequently asked questions

Is liquid collagen better absorbed than powder?

For absorption, what counts is the size of the peptides, not the format. Those in Vitamoon Marine Collagen are under 2,000 daltons, a size essential for good absorption through the gut wall. The advantage of liquid is that it's already dissolved and dosed: it's easier to take every day.

Is drinkable collagen effective?

In studies on hydrolysed collagen, effects are measured after 8 to 12 weeks of daily intake (de Miranda et al., 2021). So consistency matters more than anything: that's where the liquid format helps, with a single ready-to-drink serving a day.

Can liquid collagen be mixed into a hot drink?

Yes, in a hot but not boiling drink: for vitamin C, it's best not to boil it. Our ideas are in Collagen in a hot drink: coffee, chocolate, latte.

How should liquid collagen be stored?

In the fridge once opened. A 500 ml bottle lasts 20 days.

How many capsules does it take to get 10 g of collagen?

It depends on the brand: a capsule usually contains between 250 and 750 mg of collagen. So you need 13 to 40 to reach 10 g, around twenty on average. With liquid, 10 g fits into a single 25 ml serving.

Is marine collagen suitable for everyone?

No. Marine collagen comes from fish: it's not suitable if you're allergic to fish. If you're pregnant, breastfeeding or on treatment, ask your doctor or pharmacist for advice first.

Further reading

• What is collagen?
• Marine or bovine collagen: which should you choose?
• Collagen for skin: what the science says
• Collagen for joints: what the science says
• Guide: how to choose your marine collagen
• Collagen in a hot drink: coffee, chocolate, latte

Sources

• León-López A. et al. (2019). Hydrolyzed collagen—sources and applications. Molecules, 24(22), 4031.
• Skov K. et al. (2019). Enzymatic hydrolysis of a collagen hydrolysate enhances postprandial absorption rate—a randomized controlled trial. Nutrients, 11(5), 1064.
• Iwai K. et al. (2005). Identification of food-derived collagen peptides in human blood after oral ingestion of gelatin hydrolysates. Journal of Agricultural and Food Chemistry, 53(16), 6531-6536.
• Shigemura Y. et al. (2011). Identification of a novel food-derived collagen peptide, hydroxyprolyl-glycine, in human peripheral blood by pre-column derivatisation with phenyl isothiocyanate. Food Chemistry, 129(3), 1019-1024.
• Proksch E. et al. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacology and Physiology, 27(1), 47-55.
• Clark K.L. et al. (2008). 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485-1496.
• de Miranda R.B., Weimer P., Rossi R.C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International Journal of Dermatology, 60(12), 1449-1461.
• Schiele J.T. et al. (2013). Difficulties swallowing solid oral dosage forms in a general practice population. European Journal of Clinical Pharmacology, 69(4), 937-948.
• Claxton A.J., Cramer J., Pierce C. (2001). A systematic review of the associations between dose regimens and medication compliance. Clinical Therapeutics, 23(8), 1296-1310.
• Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods.