What is the best form of collagen to use?

November 7, 2025 •

4 min read

Over 90% of the body's collagen is made up of types I and III, providing the primary structure for skin, bones, and tendons. As natural collagen production declines with age, many turn to supplements, but figuring out what is the best form of collagen to use can be complex.

Quick Summary

This guide breaks down the different forms of collagen supplements, including sources like marine, bovine, and vegan alternatives. It details their specific benefits for various goals like skin elasticity or joint health, and compares supplement formats such as powder, capsules, and liquids.

Key Points

Hydrolyzed Collagen is Best: Look for "hydrolyzed collagen" or "collagen peptides" for superior absorption, as the molecules are broken down into smaller, more bioavailable peptides.
Source Matters for Goals: Choose marine collagen for targeted skin beauty (Type I) or bovine collagen for comprehensive support of skin, joints, and gut health (Types I & III).
Vegan Options Are 'Builders': Plant-based alternatives don't contain actual collagen but provide amino acids and co-factors to stimulate your body's natural production. They offer an ethical and allergen-free choice.
Don't Forget Vitamin C: Pair your collagen supplement with Vitamin C, as this nutrient is essential for the body to synthesize and utilize new collagen effectively.
Powders Offer Flexibility: Collagen powder provides higher doses and versatility for mixing into various foods and drinks, making it a cost-effective and convenient choice for daily intake.
Check for Quality and Ethics: Prioritize brands with transparent sourcing (e.g., grass-fed bovine, sustainably-sourced marine) and third-party certifications to ensure product purity and minimize environmental impact.

Understanding the Different Types of Collagen

When navigating the world of collagen supplements, the first step is to understand that not all collagen is the same. There are different types that serve specific functions in the body. The most common types found in supplements are:

Type I: The most abundant type, found in skin, bones, tendons, and ligaments. It is prized for improving skin elasticity and firmness.
Type II: The main component of cartilage. This type is critical for joint and bone health, providing cushioning and protecting joints from wear and tear.
Type III: Found alongside Type I in skin, muscles, and blood vessels. It contributes to skin elasticity and overall structural integrity.

Many supplements offer a blend of multiple types to provide comprehensive benefits, while others focus on a single type to target a specific need.

Hydrolyzed Collagen Peptides: The Key to Absorption

Regardless of the source, the best collagen for supplements is typically in a hydrolyzed form, also known as collagen peptides. Hydrolysis is a process that breaks down large collagen molecules into smaller, easily digestible peptides. This significantly increases their bioavailability, meaning the body can absorb and utilize them more efficiently. Gelatin, a less processed form of collagen, is not as bioavailable and less effective as a daily supplement.

Comparing Collagen Sources: Marine vs. Bovine

For those not on a vegan diet, the choice often comes down to marine versus bovine collagen. Each has distinct advantages related to its source and collagen type composition.


Feature	Marine Collagen	Bovine Collagen
Source	Fish skin and scales	Cow hides and bones
Main Collagen Type	Primarily Type I	Types I and III
Targeted Benefits	Focus on skin elasticity, hydration, and fine lines	Comprehensive support for skin, joints, and gut health
Bioavailability	Considered slightly more bioavailable due to smaller peptide size	Highly bioavailable when hydrolyzed
Best For	Anti-aging and beauty-focused results	Overall wellness, joint support, and gut health
Dietary Suitability	Pescatarian-friendly, often Kosher/Halal	Suitable for those with fish/shellfish allergies
Cost	Typically more expensive	Generally more affordable

Vegan Collagen: A Plant-Based Approach

True collagen only exists in animal tissue, so vegan products labeled as "collagen" are actually 'collagen builders'. Instead of containing collagen peptides, they are formulated with nutrients that stimulate the body's natural collagen production. These supplements contain specific amino acids like glycine and proline, often paired with essential co-factors like Vitamin C.

Vegan collagen works by activating the body's collagen-producing mechanisms through a strategic blend of plant-derived amino acids and supporting nutrients.
A significant advantage is their lower environmental impact compared to large-scale livestock farming associated with traditional collagen production.
They are also free from the allergens associated with animal products, making them a safe choice for those with sensitivities.

The Role of Supporting Nutrients

For any collagen supplement to be effective, supportive nutrients are crucial. Vitamin C is essential for collagen synthesis, acting as a co-factor that activates the enzymes responsible for linking collagen fibers. Many high-quality supplements therefore include it in their formulation. Other beneficial additions include hyaluronic acid for moisture retention in skin and joints, and biotin for hair and nail health.

Form Factor: Powder, Capsules, or Liquid?

Collagen supplements are available in several formats, each with pros and cons related to convenience, dosage, and absorption speed.

Powder: The most versatile form, allowing for higher dosages per serving. It can be mixed into various beverages and foods without altering the flavor significantly, especially unflavored versions.
Capsules: Convenient for travel and pre-dosed, but typically offer a lower collagen content per serving. This may require taking multiple capsules to reach an optimal daily dose, and absorption might be slightly slower than powders or liquids.
Liquid: Often touted for rapid absorption, as the peptides are pre-dissolved. While convenient, liquid products can be pricier and may contain more additives, preservatives, or added sugars.

The Verdict: How to Choose the Best Form

Ultimately, the best form of collagen depends on your specific goals and lifestyle. For someone targeting comprehensive support for skin, joints, and gut health who isn't pescatarian, a high-quality, grass-fed bovine collagen peptide powder is often the best all-around choice. Its versatility and balanced amino acid profile make it a reliable and cost-effective option. For those with a primary focus on skin rejuvenation, a marine collagen peptide supplement might offer a slight edge due to its higher concentration of Type I collagen and superior absorption rate. Meanwhile, ethically-minded or plant-based consumers can opt for vegan collagen boosters, which work indirectly by providing the essential building blocks and cofactors for the body's own production. Regardless of your choice, consistency is key to seeing results, which can typically take 8 to 12 weeks.

Conclusion: Choosing the Right Collagen

Selecting the best form of collagen is not a one-size-fits-all decision but a personalized choice based on your health goals, dietary preferences, and ethical considerations. The most effective supplements are hydrolyzed (or peptide-based), ensuring maximum bioavailability and absorption. A high-quality formula should also include key co-factors like Vitamin C to support natural synthesis. By matching the collagen type and source to your specific needs—be it for skin, joints, or overall wellness—you can make an informed decision to support your health journey.

Ethical Sourcing and Environmental Impact

For conscious consumers, the sourcing of collagen is a significant factor. Bovine collagen's environmental footprint is linked to the cattle industry, which has been associated with deforestation and high greenhouse gas emissions. To mitigate this, look for brands that source from grass-fed, pasture-raised cattle under strict quality regulations. Marine collagen can be a more sustainable option, as it upcycles fish by-products that would otherwise be discarded. Always seek out companies with transparent sourcing and third-party testing to ensure both quality and ethical standards are met.

Frequently Asked Questions

Marine collagen comes from fish and is rich in Type I collagen, making it excellent for skin health. Bovine collagen, sourced from cows, contains both Type I and Type III collagen and offers broader benefits for skin, joints, and gut health.

Yes, the terms are often used interchangeably. Both refer to collagen that has been broken down into smaller, easily digestible peptides through a process called hydrolysis, which significantly enhances absorption.

Yes, vegan collagen builders are effective by providing the body with the specific amino acids and nutrients needed to boost its own natural collagen production. They do not contain actual collagen but help stimulate synthesis effectively.

For joint health, Type II collagen is key as it is the primary component of cartilage. Chicken cartilage is a common source for Type II, while bovine collagen also contains Type II and Type III for additional support.

Results can vary, but most studies indicate that noticeable improvements in skin elasticity and joint comfort typically appear after 8 to 12 weeks of consistent daily use.

While not required for absorption, Vitamin C is an essential co-factor for the body's natural collagen synthesis. Taking a supplement that includes Vitamin C or pairing your collagen with a Vitamin C-rich food can enhance its effectiveness.

Powder is generally preferred for its higher dosage and versatility, as it can be mixed into various drinks and foods. Capsules are more convenient for travel but offer lower doses and may have slightly slower absorption.