Collagen 101: Types, Benefits & What’s Right for You

Collagen is more than just a buzzword in the beauty world — it’s the most abundant protein in your body, playing a key role in keeping your skin firm, joints flexible, and tissues strong. But as we age, our natural collagen production begins to decline, leading to wrinkles, joint stiffness, and weaker connective tissues.

That’s where collagen supplements come in — and not all are created equal. From fish, chicken, and bovine collagen to plant-based alternatives, here's everything you need to know.

 

What Is Collagen?

Collagen is a structural protein found in skin, bones, tendons, and cartilage. Think of it as the "glue" that holds your body together. There are at least 28 types of collagen, but the main ones you’ll hear about are:

• Type I – Found in skin, bones, and tendons (most abundant)
• Type II – Found in cartilage and joints
• Type III – Found in skin and blood vessels, often alongside Type I

Why Collagen Matters?

Collagen plays a crucial role in:

• Skin health: Improves elasticity, hydration, and reduces signs of aging
• Joint support: Helps cushion joints and reduce stiffness
• Hair & nails: Promotes strength and growth
• Gut health: Supports the intestinal lining
• Bone strength: Maintains bone density

But after age 25, collagen levels begin to drop — by about 1% every year. That’s why supplementation can be a powerful tool in your long-term wellness routine.

A review by Al-Atif H (2022) found that taking 10g of collagen peptide daily for 56 consecutive days significantly increased skin moisture levels. Another study involving a 12-week oral intake of 50ml liquid collagen peptide also reported notable improvements in skin elasticity.

Types of Collagen Supplements: Which One Is Best?

1. Fish Collagen (Marine Collagen)

Source: Fish skin and scales
Mainly Type: I
Benefits:

• Excellent for skin elasticity and hydration
• Smaller peptides = high bioavailability (easy to absorb)
• Great for anti-aging, hair, nails, and gut health
• Often tasteless and odourless

Best For: Beauty from within, skin and hair health

2. Bovine Collagen

Source: Cow hides and bones
Mainly Type: I & III
Benefits:

• Supports skin firmness, elasticity, and structure
• Promotes gut lining health and collagen regeneration
• Helps with muscle recovery and connective tissue repair

Best For: Skin rejuvenation, gut health, and active recovery

3. Chicken Collagen

Source: Chicken sternum or cartilage
Mainly Type: II
Benefits:

• Supports joint health and flexibility
• Helps reduce inflammation and discomfort in joints
• May support cartilage repair

Best For: Joint support, mobility, and active lifestyles

4. Vegan Collagen Boosters (Collagen alternatives)

Note: There's no such thing as true vegan collagen (collagen is animal-derived), but there are plant-based collagen boosters that help your body produce its own collagen.

Common Ingredients:

• Vitamin C: Essential for natural collagen synthesis
• Silica (from bamboo): Supports skin and hair health
• Amino acids: Like glycine and proline (from plant sources)
• Botanicals: Like goji berry, sea buckthorn, and aloe vera

Benefits:

• Stimulates your own collagen production
• Suitable for vegetarians and vegans
• Often includes skin-loving antioxidants

Best For: Those avoiding animal products but still want skin and joint support

How to Choose the Right Collagen?

Here’s a simple guide:

Look for:

• Hydrolysed collagen peptides (for better absorption)
• Clean formulations (no artificial additives or fillers)
• Added vitamin C or hyaluronic acid for enhanced effects

When & How to Take Collagen?

• Take it daily for best results (consistency matters!)
• Mix powders into smoothies, coffee, or water
• Some people see improvements in 4–8 weeks, especially for skin hydration or joint relief

Final Thoughts

Whether you’re looking to smooth wrinkles, strengthen your joints, or simply age gracefully, collagen can be a powerful ally. From marine and chicken sources to vegan-friendly boosters, there’s a type for every lifestyle and goal.

Want to support your body from the inside out? Choose the collagen that fits your needs — and let your natural glow shine from within. 💛

 

References:

1. Mayne R and Burgeson RE (1987) Biology of Extracellular Matrix: A Series, Structure and Function of Collagen Types, Academic Press Inc  (London) Ltd, Structure and function of Collagen types - Google Books.
2. Gordon MK and Hahn RA (2010) Collagens, Cell and Tissue Research, 339(1), 247-57.
3. Ricard-Blum S (2011) The collagen family, Cold Spring Harbor perspectives in biology, 3(1), 1-19.
4. Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N and Gálvez-Martín P (2023) Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge, Nutrients,15(6), 1-17.
5. Al-Atif H (2022) Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics, Dermatology Practical & Conceptual,12(1), 1-10.