Types of Collagen Supplements: A Complete Guide to Forms and Benefits

Collagen has become one of the most popular dietary supplements in recent years, with claims ranging from anti-aging benefits to improved joint health. But with so many different types and forms available, understanding which collagen supplement is right for you can be overwhelming.

As the most abundant protein in the human body, collagen plays a crucial role in maintaining the structure and integrity of skin, bones, tendons, ligaments, and other connective tissues. While your body naturally produces collagen, supplementation may help support various aspects of health as we age.

This comprehensive guide explores the different types of collagen supplements, their specific benefits, and what research says about their effectiveness.

Understanding Collagen Types in Supplements

Scientists have identified 28 different types of collagen in the human body, but types I, II, and III are the most abundant, accounting for approximately 80-90% of all collagen in your body.

Type I Collagen

Type I collagen is the most prevalent form in the human body, making up about 90% of your body’s total collagen. This type provides structure to your skin, bones, tendons, fibrous cartilage, connective tissue, and teeth.

Type I collagen supplements are commonly used for:

• Reducing signs of aging and wrinkles
• Improving skin elasticity and hydration
• Supporting bone density
• Strengthening hair and nails
• Promoting wound healing

Type II Collagen

Type II collagen is predominantly found in cartilage, the cushioning tissue that protects your joints. This type is particularly important for maintaining joint health and mobility.

Type II collagen supplements are often recommended for:

• Supporting joint health and flexibility
• Alleviating symptoms of osteoarthritis
• Reducing joint pain and stiffness
• Protecting cartilage from breakdown

Type III Collagen

Type III collagen works alongside type I collagen and is found primarily in your skin, muscles, and blood vessels. It’s crucial for the structure of organs, arteries, and muscle tissue.

Type III collagen is beneficial for:

• Supporting skin firmness and elasticity
• Promoting cardiovascular health
• Maintaining intestinal wall integrity
• Supporting muscle structure

Different Forms of Collagen Supplements

Beyond the types of collagen, supplements also come in various forms that differ in how the protein is processed. The form can affect how well your body absorbs and utilizes the collagen.

Hydrolyzed Collagen (Collagen Peptides)

Hydrolyzed collagen, also known as collagen peptides or collagen hydrolysate, is the most common form found in supplements. During hydrolysis, collagen proteins are broken down into smaller chains of amino acids called peptides.

Benefits of hydrolyzed collagen include:

• Enhanced absorption due to smaller molecular size
• Easily dissolves in both hot and cold liquids
• Neutral taste makes it versatile for adding to foods and beverages
• Most researched form in clinical studies

Research suggests that hydrolyzed collagen may be absorbed more efficiently by the body compared to other forms, making it a popular choice among consumers.

Gelatin

Gelatin is a partially hydrolyzed form of collagen. When collagen is cooked, it forms gelatin, which contains larger protein chains than hydrolyzed collagen but smaller than undenatured collagen.

Characteristics of gelatin include:

• Forms a gel-like consistency when mixed with liquid and cooled
• Commonly used in cooking and food preparation
• May support gut health and digestion
• Less expensive than hydrolyzed collagen

Undenatured Collagen

Undenatured or raw collagen is not broken down like hydrolyzed collagen or gelatin. Instead, the protein structure remains intact, which some researchers believe may provide unique benefits, particularly for joint health.

Undenatured collagen characteristics:

• Maintains its original triple helix structure
• Often used in lower doses than other forms
• Type II undenatured collagen is specifically studied for joint support
• May work differently in the body compared to hydrolyzed forms

Sources of Collagen Supplements

Collagen supplements are derived from various animal sources, each with distinct characteristics:

Bovine Collagen

Sourced from cows, bovine collagen primarily contains types I and III collagen. It’s extracted from cow hides, bones, and muscles and is one of the most affordable and widely available options.

Marine Collagen

Derived from fish skin and scales, marine collagen predominantly contains type I collagen. It’s known for having smaller particles, which may enhance absorption. Marine collagen is often preferred by those seeking a non-mammalian source.

Porcine Collagen

Extracted from pigs, porcine collagen contains types I and III and is similar in structure to human collagen. However, it’s less commonly used in supplements compared to bovine and marine sources.

Chicken Collagen

Chicken collagen, typically sourced from chicken cartilage, is rich in type II collagen. It’s frequently used in supplements targeting joint health.

Eggshell Membrane Collagen

Found in the thin membrane between the eggshell and egg white, this source contains types I, V, and X collagen, along with other beneficial compounds like glucosamine and chondroitin.

Evidence-Based Benefits of Collagen Supplements

Skin Health and Anti-Aging

Multiple studies have investigated collagen’s effects on skin health, with promising results. Research indicates that collagen supplements, particularly types I and III, may help:

• Reduce the appearance of wrinkles and fine lines
• Improve skin elasticity and firmness
• Increase skin hydration levels
• Support overall skin texture and appearance

Natural collagen production in the skin decreases with age, contributing to visible signs of aging. Supplementation may help counteract this decline, though individual results can vary.

Joint Health and Pain Relief

Type II collagen has been extensively studied for its potential benefits on joint health. Research suggests that collagen supplementation may:

• Reduce joint pain associated with osteoarthritis
• Improve joint function and mobility
• Support cartilage health and integrity
• Decrease inflammation in joints

Studies have shown positive effects for individuals with osteoarthritis and age-related joint discomfort, though more research is needed to fully understand the mechanisms involved.

Bone Density

Since bone tissue is primarily composed of type I collagen, supplementation has been proposed to support bone health. Some research suggests collagen supplements may:

• Help maintain bone mineral density
• Support bone strength and structure
• Potentially reduce the risk of bone-related conditions

However, most evidence comes from animal studies, and more human research is needed to confirm these benefits.

Muscle Mass and Recovery

Like other protein sources, collagen may support muscle growth when combined with resistance training. Studies suggest that collagen supplementation might:

• Support muscle protein synthesis
• Aid in post-workout recovery
• Help maintain lean muscle mass

However, collagen is not a complete protein as it lacks sufficient amounts of certain essential amino acids. For optimal muscle building, it’s best used alongside other high-quality protein sources.

Other Potential Benefits

Emerging research is exploring additional benefits of collagen supplementation, including:

• Supporting gut health and digestive function
• Promoting heart health and arterial flexibility
• Strengthening hair and nails
• Supporting wound healing

While preliminary findings are encouraging, more comprehensive studies are needed in these areas.

How to Choose the Right Collagen Supplement

With numerous options available, selecting the appropriate collagen supplement depends on your specific health goals:

For Skin Health

Look for hydrolyzed collagen containing types I and III, preferably from marine or bovine sources. Dosages typically range from 2.5 to 15 grams daily.

For Joint Support

Consider type II collagen, particularly undenatured forms, often sourced from chicken cartilage. Effective dosages in studies range from 40 mg to 10 grams daily.

For General Health

Multi-collagen supplements containing types I, II, and III from various sources may provide comprehensive benefits. These products combine different collagen types to support multiple body systems.

Quality Considerations

When selecting a collagen supplement, consider:

• Third-party testing and certification
• Source and quality of ingredients
• Manufacturing practices and standards
• Bioavailability and absorption rates
• Additional beneficial ingredients (vitamin C, hyaluronic acid)

Recommended Dosages

Optimal dosages vary depending on the type of collagen and intended use. Based on available research:

For Skin Benefits

Studies have used 2.5 to 15 grams of hydrolyzed collagen (types I and III) daily for periods ranging from 8 to 16 weeks, showing improvements in skin elasticity and hydration.

For Joint Health

Research on type II collagen for joint support typically uses 40 mg of undenatured collagen or up to 10 grams of hydrolyzed collagen daily for at least 6 months.

For Bone Health

Studies examining bone density have used approximately 5 grams of hydrolyzed collagen daily for extended periods, typically 12 months or longer.

For Muscle Support

Research on muscle building has used 15 to 20 grams of collagen taken within an hour after resistance training.

It’s important to follow the dosage recommendations on your specific supplement and not exceed suggested amounts without consulting a healthcare professional.

How to Take Collagen Supplements

Collagen supplements come in various delivery forms:

Powder

The most versatile option, collagen powder can be mixed into coffee, smoothies, soups, or baked goods. Hydrolyzed collagen powder typically dissolves easily and has minimal taste.

Capsules or Tablets

Convenient for those who prefer pre-measured doses and portability. However, you may need to take multiple capsules to reach effective dosages.

Liquid

Ready-to-drink collagen beverages offer convenience and often include additional beneficial ingredients. They tend to be more expensive per serving.

Gummies

A palatable option, though they typically contain lower doses of collagen and may include added sugars.

Tips for Optimal Absorption

• Take collagen with vitamin C-rich foods to enhance synthesis
• Consistency is key—take daily for best results
• Consider taking on an empty stomach for better absorption
• Stay hydrated throughout the day

Potential Side Effects and Safety

Collagen supplements are generally considered safe for most people when taken as directed. However, some individuals may experience mild side effects:

Common Side Effects

• Mild digestive discomfort
• Upset stomach or nausea
• Feelings of fullness
• Mild diarrhea
• Unpleasant taste in the mouth

These effects are typically temporary and resolve as your body adjusts to the supplement.

Allergies and Sensitivities

Since collagen is derived from animal sources, individuals with allergies should carefully check labels:

• Fish or shellfish allergies—avoid marine collagen
• Beef allergies—avoid bovine collagen
• Egg allergies—avoid eggshell membrane collagen

Special Considerations

Certain groups should exercise caution or consult healthcare providers before taking collagen:

• Pregnant or breastfeeding women
• Individuals with kidney or liver conditions
• Those on medications that may interact with supplements
• People with dietary restrictions (vegetarian, vegan, kosher, halal)

If you’re considering collagen supplementation, it’s advisable to discuss it with a healthcare professional, especially if you have pre-existing health conditions or take medications.

Collagen from Food Sources

While supplements offer convenience and concentrated doses, you can also obtain collagen through dietary sources:

Natural Collagen Sources

• Bone broth made from beef, chicken, or fish bones
• Chicken skin and cartilage
• Fish with skin and bones
• Pork skin
• Gelatin desserts and dishes

Foods That Support Collagen Production

Certain nutrients help your body produce collagen naturally:

• Vitamin C: citrus fruits, berries, bell peppers
• Proline: egg whites, dairy, cabbage, mushrooms
• Glycine: pork skin, chicken skin, gelatin
• Copper: shellfish, nuts, seeds, whole grains
• Zinc: beef, lamb, pork, shellfish, legumes

Factors That Affect Collagen Levels

Understanding what depletes collagen can help you maintain healthy levels:

Factors That Decrease Collagen

• Aging—natural decline begins in your 20s
• Sun exposure and UV radiation
• Smoking and tobacco use
• High sugar consumption
• Chronic stress
• Poor sleep quality
• Lack of physical activity

Lifestyle Factors That Support Collagen

• Adequate protein intake from varied sources
• Regular exercise and resistance training
• Sun protection and proper skincare
• Quality sleep (7-9 hours nightly)
• Stress management
• Staying hydrated
• Limiting alcohol consumption

What to Expect When Taking Collagen

Understanding realistic timelines and expectations helps ensure you give supplements adequate time to work:

Timeline for Results

• Skin benefits: 4-12 weeks of consistent use
• Joint support: 3-6 months for noticeable improvements
• Bone health: 6-12 months or longer
• Hair and nails: 3-6 months

Results vary based on individual factors including age, health status, lifestyle, dosage, and the specific supplement used.

Maximizing Results

To optimize the benefits of collagen supplementation:

• Take consistently every day
• Combine with a balanced diet rich in protein and nutrients
• Stay physically active
• Get adequate sleep
• Protect your skin from sun damage
• Maintain overall healthy lifestyle habits

Frequently Asked Questions

Is collagen supplementation necessary?

While your body naturally produces collagen from amino acids in your diet, supplementation may provide additional support, especially as natural production declines with age. However, it’s not essential if you consume adequate protein and nutrient-rich foods.

Can vegans take collagen supplements?

Traditional collagen supplements are animal-derived and not suitable for vegans. However, some companies offer vegan alternatives that contain ingredients designed to support your body’s natural collagen production, though these don’t contain actual collagen.

When is the best time to take collagen?

There’s no definitive best time. Some research suggests taking it on an empty stomach for better absorption, while others take it with meals. For muscle support, post-workout timing may be beneficial. Consistency matters more than timing.

Can you take different types of collagen together?

Yes, multi-collagen supplements combine different types to provide comprehensive benefits. There’s no evidence suggesting negative interactions between collagen types.

How long should you take collagen supplements?

Most studies showing benefits use collagen for extended periods—at least 8-12 weeks, often longer. Collagen appears safe for long-term use, and benefits may diminish if you stop taking it.

The Bottom Line

Understanding the different types of collagen supplements—including types I, II, and III, and their various forms like hydrolyzed, gelatin, and undenatured—can help you make informed decisions about supplementation.

The most promising evidence supports collagen for skin health and joint support, particularly for reducing wrinkles and alleviating osteoarthritis symptoms. Research on other benefits like bone density and muscle building shows potential but requires further investigation.

When choosing a collagen supplement, consider your specific health goals, the quality and source of the product, and recommended dosages based on research. Remember that supplements work best when combined with a healthy diet, regular exercise, and proper lifestyle habits.

While collagen supplements are generally safe, it’s always wise to consult with a healthcare professional before starting any new supplement regimen, especially if you have allergies, medical conditions, or take medications. They can help you determine whether collagen supplementation is appropriate for your individual needs and health goals.

Whether you choose to supplement or focus on supporting your body’s natural collagen production through diet and lifestyle, maintaining healthy collagen levels is an important aspect of overall wellness as you age.

Sources:

• National Center for Biotechnology Information – Collagen Structure and Function
• PMC – Collagen Supplements: Forms and Benefits Review
• PMC – Bioavailability of Hydrolyzed Collagen
• PMC – Collagen Supplementation and Skin Health
• PMC – Age-Related Collagen Decline
• PMC – Type II Collagen in Cartilage
• National Institute of Arthritis and Musculoskeletal and Skin Diseases – Bone Composition
• PubMed – Collagen and Bone Density Study
• PubMed – Collagen for Muscle Building
• Frontiers in Physiology – Collagen and Muscle Growth
• PubMed – Collagen Dosage for Skin Benefits