What is the Healthiest Collagen to Take? A Comprehensive Nutrition Guide

October 4, 2025 •

5 min read

Did you know that collagen is the most abundant protein in your body, responsible for providing structure and strength to your skin, bones, and connective tissues? To choose what is the healthiest collagen to take, one must consider specific health goals, the supplement's source, form, and quality, alongside a balanced diet rich in supporting nutrients.

Quick Summary

The healthiest collagen option depends on individual goals, whether for skin, joint, or bone health. Factors like the source (marine or bovine), form (hydrolyzed peptides), and third-party testing are crucial for efficacy and safety.

Key Points

Identify Your Goals: Choose collagen based on whether you want to support skin (Type I, Marine or Bovine), joints (Type II, often Chicken), or a combination of skin, bones, and muscles (Types I & III, Bovine).
Look for Hydrolyzed Peptides: Opt for hydrolyzed collagen (collagen peptides) as it is broken down into smaller, more bioavailable molecules that are easier for your body to absorb.
Mind the Source Quality: Select bovine collagen from grass-fed, pasture-raised cattle and marine collagen from wild-caught fish to ensure a higher quality product with fewer contaminants.
Seek Third-Party Certification: Look for third-party certifications like NSF or USP to confirm that the product has been tested for safety, purity, and potency.
Pair with Supporting Nutrients: Take collagen with Vitamin C to enhance its absorption and boost natural collagen synthesis in the body.
Embrace a Holistic Approach: Combine supplementation with a nutrient-rich diet and healthy lifestyle habits, such as limiting sun exposure and avoiding smoking, to protect and maximize your body’s natural collagen stores.

Understanding the Different Types of Collagen

Collagen is a complex protein made of amino acids, and your body naturally produces it to support a wide range of functions, from skin elasticity to joint cushioning. While there are at least 16 different types of collagen, the vast majority found in supplements come from just a few key varieties. Each type is prevalent in different parts of the body and serves unique purposes, so knowing your goals is the first step in determining the healthiest collagen for you.

Type I: This is the most abundant collagen in the body, comprising about 90% of it. It is a main component of skin, bones, tendons, ligaments, and organs. A decline in Type I collagen with age contributes to signs of aging like wrinkles, sagging skin, and brittle nails.
Type II: This type is found primarily in cartilage, the tissue that cushions your joints. Supplements containing Type II collagen are often aimed at supporting joint health and reducing associated pain.
Type III: Often found alongside Type I in connective tissues, Type III is present in the skin, muscles, blood vessels, and organs. It plays a role in skin elasticity and cardiovascular health.

The Importance of Hydrolyzed Collagen

When you ingest collagen, your body's digestive system breaks it down into individual amino acids before reassembling them into the proteins it needs. For supplements, the most effective form is hydrolyzed collagen, also known as collagen peptides. The hydrolyzation process breaks down the large collagen molecules into smaller peptides, which are much easier for your body to absorb and utilize efficiently. Oral supplementation has been shown in some studies to improve skin health by increasing hydration, density, and elasticity.

Marine vs. Bovine: Choosing Your Collagen Source

Once you understand the types of collagen, the next major decision is the source. The two most common and well-researched sources for supplements are marine and bovine collagen, each offering distinct benefits.

Marine Collagen

Source: Extracted from the skin and scales of fish, and is often considered a more sustainable option as it utilizes waste products from the seafood industry.
Primary Type: Predominantly Type I collagen.
Benefits: Praised for its high bioavailability, meaning the body absorbs it more easily due to its smaller peptide size. This makes it particularly effective for targeting skin, hair, and nail health, potentially improving elasticity and hydration.
Considerations: Not suitable for those with fish or shellfish allergies. Can sometimes have a distinct fishy odor or taste, although many brands mask this with flavorings.

Bovine Collagen

Source: Derived from the hides and bones of cows. High-quality bovine collagen comes from grass-fed, pasture-raised cattle, which is a healthier choice.
Primary Types: Contains both Type I and Type III collagen.
Benefits: Offers a broader spectrum of benefits, supporting not only skin health but also bones, joints, and ligaments due to its combination of Types I and III. It is also known to help with muscle recovery.
Considerations: Not suitable for vegetarians or those with beef allergies. Some argue it is less bioavailable than marine collagen, although processing methods can vary this significantly.

Comparison Table: Marine vs. Bovine Collagen


Feature	Marine Collagen	Bovine Collagen
Source	Fish skin and scales, often wild-caught and sustainably sourced.	Hides and bones of cows (best from grass-fed, pasture-raised).
Primary Types	Primarily Type I.	Primarily Types I and III.
Targeted Benefits	Excellent for skin hydration, elasticity, fine lines, hair, and nail strength.	Broad benefits for skin, bone density, joint health, and muscle recovery.
Bioavailability	High, often with smaller peptide sizes for faster absorption.	Varies, but good bioavailability in hydrolyzed form.
Dietary Suitability	Pescatarian-friendly, but not vegetarian or vegan. Avoid if allergic to fish.	Avoid if vegetarian, follow halal or kosher diets (unless specifically certified). Avoid if allergic to beef.

The Role of Whole Foods and a Healthy Lifestyle

While supplements offer a concentrated dose, the healthiest approach to boosting collagen involves a holistic strategy that includes a nutrient-rich diet. Your body requires the right building blocks and co-factors to produce collagen naturally. For instance, Vitamin C is essential for collagen synthesis. A diet rich in protein from various sources ensures you get a variety of amino acids.

Collagen-Rich Foods: Incorporate sources like bone broth (gelatin), fish with skin, and tougher cuts of meat.
Collagen-Supporting Nutrients: Load up on foods rich in Vitamin C (citrus, berries, bell peppers), zinc (oysters, cashews), and copper (cashews, chickpeas).
Lifestyle Factors: Protecting existing collagen is just as important. Avoid excessive sun exposure (which damages collagen), don't smoke, and limit sugar intake, as sugar can damage collagen fibers in a process called glycation.

How to Choose a High-Quality Supplement

Given the wide array of options, follow these steps to ensure you select the healthiest and most effective supplement:

Opt for Hydrolyzed Collagen: Choose powders or capsules labeled 'collagen peptides' or 'hydrolyzed collagen' for superior absorption.
Verify Third-Party Testing: Look for certifications from reputable organizations like NSF or USP. This ensures the product is free from contaminants and accurately labeled.
Check the Source: Ensure bovine products are from grass-fed, pasture-raised animals, and marine products are from wild-caught fish, especially if sustainability is a concern.
Consider Additional Ingredients: Many high-quality supplements include complementary nutrients like Vitamin C, hyaluronic acid, or probiotics to enhance effectiveness.
Match to Your Goals: Select a multi-type collagen (like bovine Types I & III) for broader benefits, or target-specific types (marine Type I for skin, Type II for joints) based on your primary health objective.

Conclusion: Making Your Healthiest Choice

Choosing the healthiest collagen is a personalized journey that depends on your health priorities, dietary restrictions, and ethical considerations. The best choice is a high-quality, hydrolyzed supplement taken consistently, ideally complemented by a diet rich in collagen-boosting nutrients. For general skin, hair, and bone support, either high-quality marine or bovine collagen peptides (Types I and III) can be highly effective. For joint-specific support, a supplement targeting Type II collagen might be the better option. By understanding the types, sources, and forms of collagen, you can make an informed decision to support your overall wellness from the inside out.

Visit a medical professional to discuss any supplement choices before starting a new regimen.

Frequently Asked Questions

Marine collagen, primarily Type I, is often favored for skin health due to its higher bioavailability and smaller peptide size, which some studies suggest can lead to better skin hydration and elasticity.

Hydrolyzed collagen, or collagen peptides, is a form of collagen that has been broken down into smaller, easily digestible and absorbable protein fragments through a process called hydrolysis.

While your body can use amino acids from a varied diet to produce collagen, some research suggests that consuming concentrated collagen peptides from supplements is a more direct and efficient way to boost levels.

Foods rich in protein (meat, fish, eggs), vitamin C (citrus, berries), zinc (oysters, nuts), and copper (cashews) are essential for your body's natural collagen synthesis.

Yes, it is generally considered safe to take collagen supplements daily. Consistency is often cited as more important than timing for achieving results.

For joint pain and cartilage support, Type II collagen, often sourced from chicken cartilage, is most targeted. Additionally, bovine collagen, which contains Types I and III, also offers joint and bone health benefits.

It depends on your allergies. Collagen is derived from animals, so those with fish allergies should avoid marine collagen, and those with beef allergies should avoid bovine collagen. Plant-based alternatives contain collagen-boosting nutrients but not actual collagen.