Collagen has quickly become one of the most popular wellness supplements — and for good reason. As the most abundant protein in the body, collagen plays a vital role in keeping your skin firm, your joints mobile and your bones strong. But with so many options available, how do you know which type of collagen supplement is right for you?
Here’s what you need to know.
What Is Collagen?
Collagen is a structural protein found in your skin, bones, muscles, tendons and ligaments. It acts as the body’s “scaffolding,” providing strength and elasticity to connective tissues. As we age, natural collagen production declines — often leading to visible signs of ageing, joint stiffness and reduced skin elasticity.
Supplementing with collagen may help support the body’s natural stores, particularly when combined with a balanced diet and healthy lifestyle.
The Main Types of Collagen in Supplements
There are at least 28 different types of collagen in the body, but most supplements focus on a few key types:
Type I Collagen
This is the most abundant type in the body and is primarily found in skin, bones and tendons. It’s commonly used in supplements aimed at improving skin elasticity, supporting hair and nail strength, and promoting overall structural health. Marine and bovine collagen typically contain Type I.
Type II Collagen
Type II collagen is mainly found in cartilage — the tissue that cushions your joints. Supplements containing this type are often marketed for joint support, flexibility and mobility. It’s commonly sourced from chicken cartilage.
Type III Collagen
Often found alongside Type I, Type III collagen supports the structure of muscles, organs and blood vessels. It plays a role in skin firmness and elasticity and is usually sourced from bovine collagen.
Multi-Collagen Blends
Some supplements contain a combination of collagen types, often labelled as “multi-collagen.” These blends may include Types I, II, III, V and X, offering broader support for skin, joints, bones and connective tissue. They can be a convenient option if you’re looking for overall wellness benefits rather than targeting a specific concern.
Forms of Collagen Supplements
In addition to type, the form of collagen matters:
Hydrolyzed Collagen (Collagen Peptides)
This is the most common form. The collagen has been broken down into smaller peptides, making it easier for the body to absorb. It typically comes in powder form and dissolves easily into coffee, smoothies or water.
Capsules and Tablets
Convenient and travel-friendly, though you may need multiple capsules to reach an effective dose.
Liquid and Gummies
Easy to consume and often flavoured, but sometimes contain added sugars or lower collagen concentrations.
How to Choose the Right Collagen
Start by identifying your goal. For skin and beauty support, Type I (often marine collagen) is a popular choice. For joint health and mobility, Type II may be more suitable. If you want broad, full-body support, a multi-collagen blend could be beneficial.
Consistency is key. Most studies suggest taking collagen daily for several weeks to notice potential benefits. Pairing collagen with vitamin C may also support natural collagen synthesis.
Is Collagen Worth It?
Collagen supplements can be a helpful addition to a healthy lifestyle, especially as natural production declines with age. While they’re not a magic solution, they may support skin health, joint comfort and overall structural strength when used consistently.
As always, if you have underlying health conditions or dietary restrictions, consult your healthcare provider before starting any supplement.
Supporting your body from the inside out starts with informed choices — and understanding your collagen options is a great place to begin.