Collagen: What You Need to Know Before You Buy
Collagen has become one of the most popular supplements on the market, and for good reason. Research suggests it may provide benefits for skin health and joint comfort.
What Is Collagen?
Collagen is the most abundant protein in the human body. It provides structure and strength to the skin, bones, joints, tendons, ligaments, and other connective tissues.
As we age, our natural collagen production gradually declines. This contributes to changes such as:
• Loss of skin elasticity
• More visible wrinkles
• Joint stiffness and discomfort
• Reduced bone strength
• Slower recovery from injuries
When you take a collagen supplement, it is broken down during digestion into amino acids and small peptides. These building blocks are absorbed and used throughout the body, including supporting the maintenance and natural production of collagen-containing tissues.
Does Collagen Actually Work?
Yes. While collagen is not a miracle supplement, there is reasonably strong evidence supporting its use for certain health goals.
Studies have shown modest but meaningful improvements in:
Skin Health
• Improved skin hydration
• Improved skin elasticity
• Reduction in the appearance of fine lines and wrinkles
Joint Health
• Reduced joint pain and stiffness
• Improved physical function
• Improved symptoms in people with mild to moderate osteoarthritis
What Type of Collagen Should You Choose?
There are several types of collagen, but Types I, II, and III are the most relevant for supplementation.
Type I Collagen
Type I collagen is commonly available as hydrolyzed collagen peptides, meaning the collagen has been broken down into smaller peptides to improve absorption.
It is typically sourced from:
• Bovine (cow) collagen
• Marine (fish) collagen
Type I collagen has the strongest evidence for supporting skin health.
Type II Collagen
Type II collagen is commonly available as undenatured collagen, meaning the collagen remains largely in its natural structure.
It is typically sourced from chicken sternum cartilage and has the strongest evidence for supporting joint health in people with osteoarthritis.
Type III Collagen
Type III collagen is often found alongside Type I collagen in bovine collagen supplements.
It is found naturally in skin, blood vessels, and connective tissues and may contribute to improvements in skin health and connective tissue support.
For individuals seeking general skin, connective tissue, and joint support, a hydrolyzed bovine collagen product containing Types I and III collagen is often the most practical option.
What Is the Appropriate Dose?
For Skin Health
Hydrolyzed collagen peptides at a dose of 5 grams daily have been commonly used in clinical studies.
Most studies demonstrate measurable improvements after approximately 8 weeks, with continued benefits over 3 to 6 months.
For Joint Health in Osteoarthritis
Undenatured Type II collagen at a dose of 40 mg daily has demonstrated benefits in people with knee osteoarthritis.
Some studies show improvement within 30 days, with greater benefits typically observed after 3 to 6 months.
For General Joint Support
Hydrolyzed collagen peptides at a dose of 10 grams daily have been associated with improvements in joint comfort and function, particularly when taken consistently for 3 to 6 months.
What I Look for in a Collagen Product
✅ Evidence-based dosing
✅ Minimal ingredients
✅ No unnecessary fillers, colours, flavours, or sweeteners
✅ Sustainably sourced marine collagen or grass-fed, grass-finished bovine collagen
✅ Third-party testing for purity and contaminants
✅ Transparent sourcing and manufacturing practices
✅ Clear labelling of collagen content per serving
Marketing Claims to Be Skeptical Of
❌ “Contains 5, 10, or 15 types of collagen”
More collagen types do not necessarily mean better results. Most research focuses on Types I, II, and III.
❌ “Liquid collagen is better absorbed”
Regardless of whether collagen comes as a liquid, powder, or capsule, it is still broken down during digestion into amino acids and peptides before being absorbed.
❌ “Marine collagen is superior to bovine collagen”
Marine collagen is a good source of Type I collagen, but there is no strong evidence that it consistently outperforms bovine collagen when equivalent doses are compared.
❌ “Proprietary blend”
Proprietary blends often make it difficult to determine how much collagen you are actually receiving per serving.
❌ “Results in days or a couple of weeks”
Most studies demonstrate benefits after 8–12 weeks for skin health and 1–3 months or longer for joint health.
The Bottom Line
Collagen is not a miracle supplement, but it is one of the few supplements with a growing body of evidence supporting benefits for skin health and joint comfort.
A high-quality collagen supplement can be a useful addition to a healthy lifestyle. However, it should complement—not replace—good nutrition, regular exercise, adequate protein intake, and healthy sleep habits.
If your primary goal is skin health, look for hydrolyzed Type I collagen peptides. If your primary goal is osteoarthritis-related joint pain, consider undenatured Type II collagen. For general connective tissue and joint support, hydrolyzed bovine collagen peptides providing approximately 10 grams daily offer a practical, evidence-based option.
Results vary from person to person, and collagen supplements should not be considered a substitute for medical care or treatment.