Collagen explained: Benefits, types and how to choose a supplement

Collagen is often associated with skin and beauty, but its role in the body goes much further. It is a structural protein found in tissues including skin, bones, cartilage, tendons and ligaments.

Your body produces collagen naturally using amino acids and other nutrients obtained through your diet. Collagen production and the structure of collagen containing tissues can change throughout life, which has contributed to growing interest in collagen supplements.

But what exactly is collagen, what does it do in the body, and what should you know before choosing a collagen supplement? Let’s explore the essentials.

What is collagen?

Collagen is a structural protein and one of the main components of connective tissue throughout the body.

Rather than performing just one function, collagen forms part of the physical structure of several different tissues. It can be found in skin, bones, cartilage, tendons, ligaments and other connective tissues.

Collagen is made from amino acids, particularly glycine, proline and hydroxyproline, arranged into a characteristic structure that gives collagen containing tissues their physical properties.

What does collagen do in the body?

Collagen provides structural support throughout the body. Its exact role depends on the tissue and the type of collagen involved.

In skin, collagen forms part of the extracellular matrix that provides structural support. In bones, collagen forms part of the organic framework of bone tissue. It is also an important structural component of cartilage, tendons and ligaments.

This is why collagen is relevant to much more than beauty. It is fundamentally a structural protein.

What are the different types of collagen?

There are many different types of collagen in the human body, but types I, II and III are among the most commonly discussed.

Type I collagen

Type I is the most abundant type of collagen and is found in tissues including skin, bones, tendons and ligaments.

Type II collagen

Type II collagen is particularly associated with cartilage.

Type III collagen

Type III collagen is found alongside type I in several connective tissues, including skin.

The type and source of collagen can therefore differ between supplements, which is worth considering when comparing products.

How does your body produce collagen?

Your body produces collagen naturally. To do this, it requires amino acids obtained from dietary protein alongside other nutrients involved in normal collagen formation.

Vitamin C has a particularly well established role. Vitamin C contributes to normal collagen formation for the normal function of skin, bones, cartilage, blood vessels, gums and teeth.

This is one reason why looking at collagen in isolation can be misleading. Normal collagen formation depends on broader nutrition rather than one ingredient alone.

Does collagen production change with age?

Collagen metabolism and the structure of collagen containing tissues change throughout life. Age is one of several factors that can influence these processes.

Environmental and lifestyle factors can also affect the skin and connective tissues.

These changes have contributed to interest in collagen supplements, particularly in the context of skin and healthy ageing.

However, taking collagen should not be viewed as simply replacing collagen that has been lost. Digestion and collagen metabolism are more complex than that.

What happens when you eat collagen?

Collagen consumed through food or supplements does not travel directly to your skin, joints or muscles as intact collagen.

Like other dietary proteins, collagen is broken down during digestion into smaller peptides and amino acids that can be absorbed and used by the body.

This is an important distinction because claims that a collagen supplement directly replaces collagen in a particular part of the body oversimplify what happens after you consume it.

What is hydrolysed collagen?

Many collagen supplements contain hydrolysed collagen, also known as collagen peptides.

Hydrolysis breaks collagen proteins into smaller peptide fragments. This makes them easier to dissolve and allows them to be incorporated into products such as powders, capsules and drinks.

When comparing collagen supplements, you may therefore see terms such as hydrolysed collagen, collagen hydrolysate or collagen peptides on the label.

What are the main sources of collagen supplements?

Collagen is naturally derived from animal tissues, so traditional collagen supplements are not vegan.

Common sources include:

• Bovine collagen
• Marine collagen
• Porcine collagen
• Chicken derived collagen

The source can influence characteristics such as the types of collagen present and may also matter because of dietary preferences or allergies.

What is marine collagen?

Marine collagen is collagen obtained from fish and is commonly used in collagen peptide supplements.

It typically contains a high proportion of type I collagen, which is also the most abundant collagen type in the human body.

If you have a fish allergy, check the product information carefully and seek professional advice where appropriate.

Can collagen support your skin?

Collagen is naturally an important structural component of skin, which explains why it has become such a prominent ingredient in beauty and wellness products.

Research has investigated oral collagen peptides in relation to different characteristics of the skin. However, results can depend on factors such as the collagen source, peptide composition, amount used and study population.

It is therefore better to consider the evidence for a specific formulation rather than assume that every collagen supplement produces identical effects.

Vitamin C has an established nutritional role and contributes to normal collagen formation for the normal function of skin.

What about collagen and joints?

Collagen is a structural component of cartilage, tendons and ligaments, which has led to considerable research interest in collagen supplementation and physical activity.

However, the presence of collagen in these tissues does not by itself mean that taking a collagen supplement will directly rebuild cartilage or eliminate joint discomfort.

Individual studies may investigate specific collagen preparations and amounts, so findings should be interpreted in the context of the formulation that was actually studied.

Vitamin C contributes to normal collagen formation for the normal function of cartilage.

Does collagen help build muscle?

Collagen is a protein and therefore provides amino acids, but its amino acid profile differs from that of many proteins commonly used for muscle protein intake.

Protein contributes to the growth and maintenance of muscle mass. If building or maintaining muscle is your goal, your total protein intake and the quality and variety of your dietary protein sources are important considerations.

Collagen can contribute protein to the diet, but it should not automatically be considered equivalent to every other protein source.

How should you choose a collagen supplement?

Collagen products can differ substantially, so it is worth looking beyond claims on the front of the packaging.

Check the collagen source

Look at whether the collagen is marine, bovine or derived from another source. This can be particularly important for dietary preferences and allergies.

Look at the amount per daily serving

Compare the amount of collagen provided by the recommended daily serving rather than simply comparing the size of the container or number of capsules.

Check the type of collagen

Some products specify the collagen type or types present. This can help you understand the formulation more clearly.

Look at the complete ingredient list

Collagen supplements can contain additional nutrients and ingredients. Check the entire formulation rather than focusing only on collagen.

Look for transparent product information

A trustworthy product should clearly explain its collagen source, amount, recommended intake and other ingredients.

When should you take collagen?

There is no universal time of day when everyone needs to take collagen.

For most people, consistency and fitting a supplement comfortably into their routine are more practical considerations than searching for one perfect time.

Always follow the recommended intake for your specific product.

Can you get collagen from food?

Collagen occurs naturally in animal connective tissues and foods prepared from them.

However, your body does not depend exclusively on dietary collagen to produce its own collagen. It can use amino acids obtained from different dietary protein sources.

A varied diet containing adequate protein alongside vitamins and minerals therefore provides the nutritional foundation for normal tissue formation and maintenance.

Frequently asked questions

What is collagen?

Collagen is a structural protein found throughout the human body. It is an important component of tissues including skin, bones, cartilage, tendons and ligaments.

What is hydrolysed collagen?

Hydrolysed collagen is collagen that has been broken down into smaller peptides. It is also commonly called collagen peptides or collagen hydrolysate.

What is marine collagen?

Marine collagen is collagen derived from fish. It commonly contains a high proportion of type I collagen.

Is collagen a complete protein?

Collagen has a distinctive amino acid profile and is not generally considered a complete protein source because it does not provide all essential amino acids in the proportions expected from a complete protein.

Does your body produce collagen naturally?

Yes. The human body produces collagen using amino acids and other nutrients. Vitamin C contributes to normal collagen formation.

Is collagen vegan?

Traditional collagen is derived from animal tissues and is therefore not vegan. Products marketed as vegan collagen alternatives generally provide nutrients or ingredients intended to support the body's own collagen related processes rather than collagen itself.

Should men and women take different collagen?

Collagen itself is not inherently male or female. The most appropriate product depends more on the formulation, dietary preferences and individual goals than on gender.

When is the best time to take collagen?

There is no single best time that applies to everyone. Following the recommended intake consistently and choosing a time that fits your routine is a practical approach.

Key takeaways

• Collagen is the most abundant protein in the human body and provides structural support to many tissues.
• Types I, II and III are among the most commonly discussed types of collagen.
• The body produces collagen naturally using amino acids and other nutrients.
• Vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage.
• Hydrolysed collagen has been broken down into smaller peptides.
• Collagen supplements can come from marine, bovine and other animal sources.
• The source, amount, formulation and overall product quality are useful considerations when comparing collagen supplements.

This article is for informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle.