Collagen burst onto the wellness scene many years ago–and has maintained its place in the spotlight for good reason. From glowing skin to healthier joints, this superstar in the protein department has become a well-respected and widely used supplement from joint support to gut health and beauty. With so many types of collagen, sources and ways to consume it, it’s easy to feel overwhelmed about which one might be right for you. So, we’ve compiled a handy guide to help you get the most out of collagen for your unique health goals.
What is Collagen?
Collagen is the most abundant protein in the human body. Think of it as the glue that holds everything together. It’s found in skin, bones, tendons, cartilage, and connective tissue, providing structure and elasticity. As we age, collagen production naturally declines, leading to wrinkles, joint pain, and reduced skin elasticity. Thankfully, collagen supplements can help replenish these levels and support your health from the inside out.
The Primary Types of Collagen and their Functions
Different types of collagen serve various purposes in the body–and understanding them can help you to choose the right supplement depending on your individual needs.
- Type I: The most abundant collagen type, making up about 90% of the body’s collagen. Found in skin, bones, tendons, and ligaments, it’s most commonly used for improving skin elasticity, increasing skin hydration, reducing wrinkles, and promoting strong hair and nails.1
- Type II: Found in cartilage and essential for joint health, type II collagen helps to cushion joints and maintain their flexibility.2
- Type III: Often found alongside type I, this collagen supports skin, muscles, and blood vessels.
- Type IV: This collagen type is found in the basement membrane of the skin (which provides structural support). Type IV collagen supports tissue structure and plays a vital role in wound healing and the maintenance of skin integrity.
- Type V: This type is essential for cell membranes and hair. It also plays a role in forming collagen fibrils that provide a stable structure for tissues alongside type I.
- Type X: Found in cartilage, particularly during bone formation–it’s beneficial for joint and skeletal health and maintenance.
Collagen Sources: Marine, Bovine, and Chicken
Collagen supplements can be derived from a variety of sources, each with its own unique benefits.
Here’s how they compare:
Marine Collagen
- Pros: High bioavailability, rich in type I collagen but also contains type II, making it ideal for skin health and anti-ageing, as well as joint health.3
- Cons: Not suitable for those with fish allergies.
- Sustainability: Look for marine collagen that is sourced using sustainability practices. Marine collagen has a lower environmental impact than other sources of collagen.
Bovine Collagen
- Pros: Contains Types I and II collagen, making it versatile for skin, hair, nails, and joint health.
- Cons: Lower bioavailability than marine collagen.
- Sustainability: Opt for grass-fed sources to ensure higher quality.
Chicken Collagen
- Pros: Rich in Type II collagen, making it ideal for joint and cartilage support.
- Cons: Less suitable for skin-related goals such as anti-ageing.
- Sustainability: Check for ethically sourced and pasture-raised chicken collagen that supports humane practices.
Guidelines for Choosing the Right Collagen for Your Health Goals
|
Skin, Hair, and Nails |
Type I & Type III Collagen |
|
Joint Support |
Type II Collagen |
|
Gut Health |
Type I & Type III Collagen |
|
Overall Wellness |
A blend of multiple types of collagen from multiple sources can provide comprehensive benefits. |
Collagen FAQs: Everything You Need to Know
- Can I take multiple types of collagen at once? Absolutely! Combining multiple types will reap broader health benefits.
- What is the best time to take collagen supplements? Any time that suits your routine. Many people prefer taking it in the morning with a coffee or other supplements. It can also be taken closer to bedtime to support the natural repair processes during sleep.
- How long does it take to see results from collagen supplements? Most people notice improvements in skin, joints, and nails within just 4-8 weeks.
- Is marine or bovine collagen better? It depends on your health goals. Marine collagen is great for skin and joints, while bovine collagen may provide more benefits to the gut and joints.
- Are collagen supplements safe to take daily? Yes! As a natural protein, collagen is completely safe for daily use.
- What should I look for in a collagen supplement? Hydrolysed collagen for better absorption, clean ingredients with no artificial additives or preservatives, and sustainable sourcing.
- Do collagen supplements interact with medications? Collagen is generally safe, but consult your doctor if you are currently taking medication.
- Is there a plant-based alternative to collagen? While plants don’t contain collagen, certain nutrients like vitamin C, zinc, and amino acids can boost your body’s natural collagen production.
Tips for Maximising Collagen Benefits
- Pair collagen with vitamin C to enhance absorption.
- If using collagen for hair benefits, consider taking biotin alongside it to enhance results.
- Choose a high-quality supplement with minimal fillers, and no added sugars, flavours or preservatives.
- Be consistent–collagen works best when taken regularly over time (ideally daily!).
Collagen is the ultimate multi-tasker for health and wellbeing. Whether you’re looking to rejuvenate your skin, strengthen your joints, or support gut health, there’s a collagen supplement tailored to your needs. With the information from this guide, you can choose the best collagen supplement and start reaping the benefits of this incredible protein.
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This article was written by Sophia Power, Clinical Nutritionist.
References:
- Pu, S.Y., et al. Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis. Nutrients, 2023;15(9):2080. https://pmc.ncbi.nlm.nih.gov/articles/PMC10180699/
- Martinez-Puig, D., et al. Collagen supplementation for joint health: The link between composition and scientific knowledge. Nutrients, 2023; 15(6):1332. https://pmc.ncbi.nlm.nih.gov/articles/PMC10058045/
- Rahman, A., et al. Unlocking the therapeutic potential of marine collagen: A scientific exploration for delaying skin aging. Mar Drugs, 2024;22(4):159. https://pmc.ncbi.nlm.nih.gov/articles/PMC11050892/