Collagen marketing is confusing on purpose. Type I, II, III. Marine, bovine, chicken. Hydrolyzed, peptides, native. Here's what the research actually shows matters.
What Actually Matters
Hydrolyzed peptides are key. Your body breaks down whole collagen into peptides anyway. Hydrolyzed collagen skips that step and absorbs better. Look for "collagen peptides" or "hydrolyzed collagen."
Dose matters. Studies showing skin benefits use 2.5-10g daily. Studies showing joint benefits often use higher doses or specific types. Most cheap supplements underdose.
Source matters somewhat. Marine collagen has slightly better absorption. Bovine is fine and often cheaper. Choose based on dietary restrictions and budget.
Types Explained (Simply)
Type I - Most abundant in your body. Found in skin, bones, tendons. Marine and bovine contain mostly Type I.
Type II - Found in cartilage. Chicken-derived collagen is high in Type II. May be better for joint-specific support.
Type III - Found alongside Type I. Most bovine collagen includes both.
The truth? Your body breaks collagen into amino acids and peptides, then uses them where needed. Obsessing over types probably matters less than just taking enough quality collagen consistently.
What to Look For
Third-party testing. Collagen quality varies. NSF or similar certification helps.
Adequate dose. At least 5g per serving for meaningful amounts.
Clean ingredients. Grass-fed/pasture-raised for bovine. Wild-caught for marine. Avoid unnecessary fillers.
Vitamin C added or taken with. Your body needs vitamin C to synthesize collagen. Many good products include it.
The Bottom Line
Don't overthink collagen types. Pick hydrolyzed peptides from a reputable source, take enough (5-15g), and be consistent for 3+ months before judging results.