Collagen 101: Everything You Need to Know About Collagen Supplements

This content is for informational purposes only and is not intended as medical advice. The author is a licensed cosmetologist, not a medical professional. Consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.

If you’ve been exploring ways to support your skin health, you’ve probably encountered collagen everywhere: in powders, capsules, drinks, and even skincare products. But what exactly is collagen, and why has it become such a cornerstone of the skincare and wellness world?

As a cosmetologist who’s spent over 12 years helping clients understand their skin, I’ve watched collagen supplements evolve from a niche product to a mainstream essential. In this comprehensive guide, I’ll walk you through everything you need to know about collagen, from the basics of what it does in your body to how to choose the right supplement for your needs.

What Is Collagen?

Collagen is the most abundant protein in the human body, accounting for roughly 30% of your total protein content. Think of it as the structural scaffolding that holds your body together. It’s found in your skin, bones, muscles, tendons, ligaments, and even your blood vessels.

The word “collagen” comes from the Greek word “kolla,” meaning glue, which perfectly describes its function: it literally holds your body together, providing strength and structure to tissues throughout your body.

The Role of Collagen in Skin

For those of us focused on skincare, collagen’s role in the skin is particularly important. Collagen fibers in the dermis (the middle layer of skin) provide:

• Structural support that keeps skin firm and resilient
• Elasticity that allows skin to bounce back
• Hydration by helping skin retain moisture
• A smooth appearance by supporting the skin’s surface

A 2001 study published in the American Journal of Pathology found that collagen production in the skin decreases by approximately 1% per year after age 20. This gradual decline is one reason why skin may lose firmness and develop wrinkles over time. Learn more about how collagen affects your skin in our Collagen for Skin guide.

Why Collagen Declines with Age

Understanding why collagen decreases helps explain why so many people turn to supplements. Several factors contribute to collagen loss:

Natural Aging

As mentioned, your body naturally produces less collagen as you age. By the time you reach your 40s, you may have lost a significant portion of the collagen you had in your 20s.

Environmental Factors

• UV exposure from the sun breaks down existing collagen and impairs new collagen production
• Pollution can generate free radicals that damage collagen structures
• Smoking has been shown to accelerate collagen degradation

Lifestyle Factors

• Poor diet lacking in vitamin C and protein can impair collagen synthesis
• High sugar intake may contribute to collagen damage through a process called glycation
• Chronic stress can affect hormone levels that influence collagen production

In my practice, I’ve noticed that clients who address both internal factors (diet, supplements) and external factors (sun protection, skincare routine) often report better overall skin texture and appearance.

Types of Collagen in Your Body

Scientists have identified at least 28 different types of collagen, but the vast majority in your body falls into just a few categories. For a deeper dive into collagen peptides specifically, check out our Ultimate Guide to Collagen Peptides.

Type I Collagen

This is the most abundant type, making up about 90% of your body’s collagen. It’s found in:

• Skin
• Bones
• Tendons
• Teeth
• Connective tissue

Type I collagen is what most people are looking for when they want to support skin health.

Type II Collagen

Primarily found in cartilage, Type II collagen is often associated with joint health rather than skin benefits. Some supplements specifically target this type for those concerned about joint mobility.

Type III Collagen

Often found alongside Type I, this collagen type is present in:

• Skin
• Muscles
• Blood vessels
• Intestinal walls

Many bovine collagen supplements naturally contain both Type I and Type III collagen.

Different Forms of Collagen Supplements

One of the most common questions I get from clients is about the different forms of collagen supplements. Each has its advantages.

Collagen Powder

Powder is the most popular form and offers several benefits:

• Versatility: Mixes into coffee, smoothies, soups, or baked goods
• Higher doses: Typically provides more collagen per serving than capsules
• Cost-effective: Usually the best value per gram of collagen
• Unflavored options: Can be added to almost anything without changing the taste

Most powdered collagen is hydrolyzed, meaning it’s been broken down into smaller peptides for better absorption.

Collagen Capsules and Tablets

For those who prefer convenience:

• Easy to travel with: No measuring or mixing required
• No taste: Perfect for those sensitive to flavors or textures
• Precise dosing: Each capsule contains a specific amount

The downside is that you may need to take multiple capsules to match the collagen content of a single scoop of powder.

Liquid Collagen

Pre-mixed liquid collagen has gained popularity for:

• Convenience: Ready to drink, no preparation needed
• Faster absorption claims: Some manufacturers suggest liquids absorb faster, though research on this is limited
• Added ingredients: Often includes vitamins, hyaluronic acid, or other beneficial compounds

The trade-off is usually a higher price per serving compared to powder.

Collagen Gummies

A newer entry to the market:

• Pleasant taste: Often fruit-flavored and easy to take
• Lower doses: Typically contain less collagen per serving than other forms
• Added sugars: Many contain sweeteners to improve taste

I generally recommend gummies for those who absolutely cannot take other forms, but they’re usually not my first suggestion due to the lower collagen content.

Sources of Collagen Supplements

Collagen supplements come from various animal sources, each with different characteristics.

Bovine (Cow) Collagen

The most common source, bovine collagen typically provides Types I and III collagen. It’s:

• Widely available and affordable
• Often sourced from grass-fed, pasture-raised cattle
• A good all-around option for skin support

Marine (Fish) Collagen

Derived from fish skin and scales, marine collagen is primarily Type I collagen. Some research suggests it may have smaller peptide sizes, potentially affecting absorption. It’s popular among:

• Those who don’t consume beef for dietary or religious reasons
• People looking specifically for Type I collagen
• Those who prefer a pescatarian-friendly option

Chicken Collagen

Primarily provides Type II collagen, making it popular for joint support rather than skin benefits. Some multi-collagen supplements include chicken collagen alongside other sources.

Eggshell Membrane Collagen

A newer source that provides Types I, V, and X collagen. Some research suggests benefits for joint comfort, but it’s less commonly used for skin-focused supplements.

What Does the Research Say?

As a cosmetologist, I focus on what I observe in my practice, but I believe it’s important to share what the scientific research suggests.

Skin Hydration and Elasticity

A 2019 systematic review published in the Journal of Drugs in Dermatology examined 11 studies on oral collagen supplementation. The researchers found that collagen supplements showed promise for improving skin hydration, elasticity, and wrinkle depth. However, they noted that more standardized research is needed.

A 2015 study found that women who took collagen peptides daily showed improved skin moisture and increased collagen density in the dermis after 8 weeks compared to a placebo group.

Important Caveats

I always remind my clients:

1. Individual results vary significantly. What works for one person may not work for another
2. Most studies are relatively small and often funded by supplement manufacturers
3. Consistency is key. The studies showing positive results involved daily supplementation for at least 8-12 weeks
4. Supplements complement, not replace good skincare practices

For more on how collagen specifically affects your skin, read our guide on Collagen for Skin.

How to Choose a Collagen Supplement

With so many options available, choosing the right supplement can feel overwhelming. Here’s what I recommend looking for:

Source Quality

Look for products that clearly state their collagen source. Terms like “grass-fed,” “pasture-raised,” or “wild-caught” may indicate higher-quality sourcing.

Third-Party Testing

Reputable brands often have their products tested by independent laboratories. Look for certifications from organizations like NSF International, USP, or Informed Sport.

Hydrolyzed Formulas

Hydrolyzed collagen (also called collagen peptides) has been broken down into smaller molecules that may be easier for your body to absorb. Most quality supplements use this form.

Minimal Additives

The best collagen supplements typically have short ingredient lists. Be wary of products with many fillers, artificial sweeteners, or unnecessary additives.

Consider Your Goals

• For skin focus: Look for Type I and III collagen, often from bovine or marine sources
• For joint support: Type II collagen from chicken sources may be more relevant
• For overall support: Multi-collagen products combine several types and sources

How to Take Collagen Supplements

Based on research and feedback from my clients, here are some practical guidelines:

Timing

Research doesn’t show that timing significantly affects results. Most of my clients add collagen to their morning routine simply because it’s easier to remember. Whether you take it with breakfast, in your afternoon smoothie, or before bed, consistency matters more than timing.

Pairing with Vitamin C

Vitamin C is essential for collagen synthesis in your body. Some supplements include vitamin C, or you can ensure you’re getting enough through your diet: citrus fruits, bell peppers, strawberries, and broccoli are all excellent sources.

Setting Expectations

The studies showing positive results typically involved:

• Daily supplementation (not occasional use)
• At least 8-12 weeks before evaluating results
• Adequate protein intake overall

I tell my clients to commit to at least three months of consistent use before deciding whether a supplement is working for them.

What I Tell My Clients

When clients ask about collagen supplements, here’s my perspective as a skincare professional:

“Collagen supplements may be a helpful addition to your routine, but they work best as part of a comprehensive approach.”

That comprehensive approach includes:

1. Sun protection: UV damage is one of the biggest factors in collagen degradation. Daily SPF is non-negotiable
2. Proper skincare: Ingredients like retinoids and vitamin C support skin health topically
3. Adequate hydration: Your skin needs water to function optimally
4. Balanced nutrition: Collagen synthesis requires amino acids, vitamin C, and other nutrients from your diet
5. Consistent supplementation: If you choose to supplement, stick with it long enough to evaluate results

I’ve had clients who swear by their collagen supplements and notice meaningful differences in their skin. I’ve also had clients who didn’t observe significant changes. This variability is normal and expected.

The Bottom Line

Collagen is a foundational protein in your body, and supplementation has become increasingly popular as research suggests potential benefits for skin hydration and elasticity. While the science is promising, it’s important to approach supplements with realistic expectations.

If you’re considering adding collagen to your routine:

• Choose a high-quality product from a reputable brand
• Select the form that fits your lifestyle (powder, capsules, or liquid)
• Consider the source based on your dietary preferences and goals
• Commit to consistent daily use for at least 2-3 months
• Don’t neglect the other pillars of skin health: sun protection, proper skincare, and good nutrition

Ready to dive deeper? Explore our other guides:

• The Ultimate Guide to Collagen Peptides
• Hydrolyzed Collagen Explained
• Marine Collagen Guide
• Bovine Collagen Guide
• Collagen for Skin

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Have questions about collagen or skincare? I love hearing from readers. Remember that while I can share general skincare information and my professional observations, specific health concerns should always be discussed with a qualified healthcare provider.