Collagen is the most abundant protein in your body. After 25, production starts declining. Supplements are popular for skin, joints, and gut health. But marketing has created more confusion than clarity.
Collagen Sources
Bovine (Cow) Collagen - Most common and affordable - Types I and III (skin, bones, tendons) - From hides and bones - Works well
Marine (Fish) Collagen - Smaller peptides, may absorb slightly better - Primarily Type I - More expensive - Better for pescatarians
Chicken Collagen - High in Type II - Better for joints specifically - Less common
Eggshell Membrane Collagen - Contains Types I, V, X - Also includes glucosamine - Joint-specific research
Types Demystified
Type I - Skin, bones, tendons (90% of body collagen) Type II - Cartilage, joint support Type III - Alongside Type I in skin and blood vessels Type V - Cell surfaces and hair
The truth: Your body breaks collagen into amino acids and peptides, then rebuilds what it needs. The type you take matters less than getting enough quality collagen.
Exception: UC-II (undenatured Type II) works differently. It's for immune modulation of joints, taken at 40mg, not as a protein source.
What to Look For
Hydrolyzed peptides - Essential. Broken down for absorption.
Adequate dose - At least 5g per serving, 10-15g optimal.
Vitamin C - Helps your body make its own collagen. Many good products include it.
Third-party testing - Quality varies. Look for certifications.
Source quality - Grass-fed/pasture-raised bovine, wild-caught marine.
Be realistic - Takes 3-6 months for visible results. It's building blocks, not a miracle.