Dietary supplements: Vitamin D3 vs. Collagen Peptides
Quick Verdict
Both Vitamin D3 and Collagen Peptides offer unique benefits and cater to different needs, with considerations for dietary restrictions and potential side effects.
- Vitamin D3 is essential for vitamin D levels, while Collagen Peptides are for collagen support.
- Vitamin D3 has vegan options, while Collagen Peptides are typically not vegetarian or vegan.
- Both can cause gastrointestinal issues in some individuals.
Key features – Side-by-Side
| Attribute | Vitamin D3 | Collagen Peptides |
|---|---|---|
| Form | Capsules, softgels, tablets, gummies, liquid drops, and powders | Powder, capsules, liquid, gummies, and chewable tablets |
| Dosage per serving | Varies widely, ranging from 400 IU to 5,000 IU, with higher doses available | Recommended daily dose is 5-15g |
| Vitamin D3 concentration (IU) | Ranges from 400 IU to 10,000 IU per serving | Not available |
| Collagen type | Vitamin D3 supplements do not typically contain collagen. | Types I, II, and III are the most common |
| Source | Typically derived from animal sources like lanolin. Vegan options sourced from lichen are also available. | Bovine (cow), marine (fish), and chicken |
| Price per serving | Varies depending on the brand, dosage, and quantity. | $0.05 to $1.15 per gram of collagen |
| Bioavailability | Best absorbed when taken with a meal or snack that includes some fat. | Hydrolyzed collagen peptides are broken down for easier absorption. |
Overall Comparison
Form: Varies; Dosage: Varies; Source: Animal/Vegan (D3) vs Animal (Collagen); Price: Varies
Pros and Cons
Vitamin D3
Pros:
- Effective at raising vitamin D levels in the blood.
- Available in various forms, including capsules, softgels, tablets, gummies, liquid drops, and powders.
- Easy to incorporate into a daily routine.
- Liquid drops offer the most flexibility in adjusting the dosage.
Cons:
- Some people may experience gastrointestinal issues such as nausea, stomach pain, or constipation.
- Improvements in skin, hair, or joint health may take several weeks or months to notice.
- May contain additives like fillers, binders, and artificial flavors.
Collagen Peptides
Pros:
- Easy to incorporate into daily routine
- Powder dissolves easily in hot liquids
- Unflavored options have a neutral taste
- Dosage is easy to adjust based on individual needs
- Some brands use sustainable packaging
- May improve skin elasticity and hydration
- Can be mixed into various foods and beverages
Cons:
- May cause gastrointestinal issues such as bloating or gas
- Not vegetarian or vegan
- Some products may contain additives that could interact with collagen
- Taste testers have noted a very slight bone broth taste/mouthfeel
User Experiences and Feedback
Vitamin D3
What Users Love
- Vitamin D3 is effective at raising vitamin D levels in the blood. Each 1,000 IU of vitamin D3 taken daily is expected to raise blood levels by 10 ng/ml after a few weeks.
Common Complaints
- Some people may experience gastrointestinal issues such as nausea, stomach pain, or constipation, especially when starting high-dose vitamin D supplements.
Value Perception
- Comparing prices per serving can help determine the best value.
User Recommendations
- Not available
Collagen Peptides
What Users Love
- Easy to dissolve in liquid
- Improves skin elasticity and hydration
- Neutral taste
- Easy to incorporate into daily routine
Common Complaints
- May cause gastrointestinal issues
- Slight bone broth taste/mouthfeel
Value Perception
- Reasonable price for quality products
- Dosage can be tailored
User Recommendations
- Some studies have shown improvements in skin elasticity and hydration after taking 1–12 grams of collagen per day for 4–12 weeks.
- Unflavored collagen peptides have a neutral taste and smell and are highly dissolvable.
- The recommended daily dose of collagen is 5-15g, which is supported by most clinical studies.