What Type of Collagen is Most Absorbed? Your Guide to Bioavailability

October 23, 2025 •

4 min read

After the age of 25, the body's natural collagen production begins to decline by about 1% each year, a process accelerated by lifestyle factors and sun exposure. To combat this, many turn to supplements, but the effectiveness hinges on understanding what type of collagen is most absorbed by your system.

Quick Summary

An analysis of different collagen forms reveals that hydrolyzed collagen, particularly from marine sources, offers superior bioavailability due to its smaller molecular size, enabling better absorption and distribution throughout the body.

Key Points

Hydrolyzed is Key: Hydrolyzed collagen, or collagen peptides, has been broken down into smaller, more bioavailable particles that are easily absorbed by the body.
Marine Collagen Leads Absorption: Due to its smaller particle size and lower molecular weight, marine collagen is considered the most easily and efficiently absorbed source.
Source Varies by Need: Marine collagen (Type I) is excellent for skin, while chicken collagen (Type II) is best for joint cartilage.
Vitamin C is Crucial: Pairing collagen with vitamin C enhances the body's ability to synthesize and utilize the protein effectively.
Consistency over Timing: While some suggest taking collagen on an empty stomach, consistency in supplementation is more important for seeing benefits.
Dietary Factors Matter: A balanced diet rich in protein and nutrients like zinc and copper is essential for supporting natural collagen production.

Understanding Collagen Forms: Hydrolyzed vs. Native

To determine what type of collagen is most absorbed, you must first understand the form it's in. The most critical factor is the size of the collagen molecules, which is determined by how it's processed.

Hydrolyzed Collagen (Collagen Peptides)

This form is processed through hydrolysis, a chemical or enzymatic process that breaks down large, native collagen protein chains into smaller, more easily digestible pieces called peptides. This pre-digestion means your body doesn't have to work as hard to break it down, leading to significantly better absorption and bioavailability.

Native (Undenatured) Collagen

Native, or undenatured, collagen is a larger, intact molecule that hasn't been broken down. This form is primarily used for its immunomodulatory effects on joint health, rather than being used as a source of amino acids to rebuild collagen in the same way as hydrolyzed collagen. While it offers benefits, its larger molecular weight results in lower absorption.

Marine Collagen vs. Other Sources

Another key factor influencing absorption is the source of the collagen. Marine collagen is often cited as having superior bioavailability compared to other sources.

Marine Collagen (from fish): Sourced from the skin, bones, and scales of fish, marine collagen primarily contains Type I collagen. Its key advantage is its smaller particle size and lower molecular weight, which allows for more efficient absorption into the bloodstream—potentially up to 50% better than bovine collagen. This makes it highly effective for skin, bone, and connective tissue benefits.
Bovine Collagen (from cow): Derived from the hides, bones, and muscles of cows, this source is rich in Type I and Type III collagen. While very effective, its molecules are slightly larger than marine collagen, which can lead to a lower absorption rate. It's a popular and widely available source for skin, hair, and nail health.
Chicken Collagen: Sourced from chicken cartilage, this is a good source of Type II collagen, which is crucial for cartilage and joint health. Its absorption profile differs, and it is less focused on overall skin benefits compared to Type I-rich sources.

Comparison of Collagen Sources and Types


Feature	Marine (Fish) Collagen	Bovine (Cow) Collagen	Chicken Collagen
Primary Types	Type I	Types I & III	Type II
Molecular Weight	Lower	Higher	Higher
Absorption Rate	Highest Bioavailability	High	Varies (often undenatured)
Targeted Benefits	Skin, bones, tendons, ligaments	Skin, bones, tendons, ligaments, organs	Joints, cartilage
Allergen Potential	Fish/shellfish allergy risk	Low	Poultry allergy risk
Cost	Typically higher	More affordable	Varies

How to Maximize Collagen Absorption

Beyond choosing the right type and source, you can take steps to further boost absorption and effectiveness.

Pair with Vitamin C: Vitamin C is a critical cofactor for collagen synthesis. It aids in the conversion of proline and lysine into hydroxyproline and hydroxylysine, which are essential for forming the collagen triple helix. Including vitamin C in your diet or choosing a supplement that contains it can significantly enhance absorption and the body's natural collagen production.
Consider Liquid Formulations: Some experts suggest liquid collagen containing collagen peptides may be absorbed more rapidly than powder or capsules, as the body doesn't need to break down a tablet or capsule casing.
Take on an Empty Stomach: Some studies suggest that taking collagen supplements on an empty stomach may improve absorption, as there is less competition from other proteins for digestion.
Ensure Overall Good Nutrition: Your body requires a full range of nutrients to produce and utilize collagen effectively. This includes other amino acids, zinc, and copper. A balanced diet is always the foundation for good health.

Conclusion: The Path to Optimal Absorption

For those seeking the highest absorption, hydrolyzed collagen peptides are the gold standard. When choosing between sources, marine collagen offers the highest bioavailability due to its smaller particles and lower molecular weight, making it a powerful choice for skin and bone health. Combining your supplement with vitamin C is also a proven strategy for maximizing the benefits. Ultimately, selecting the right collagen requires aligning your health goals with the specific type, source, and formulation that best suits your needs.

The Role of Collagen in a Nutritious Diet

While supplements offer a concentrated source of highly absorbable collagen, remember that a healthy diet rich in protein, fruits, and vegetables is crucial for supporting your body's natural collagen production. Foods like bone broth, fish, chicken, eggs, and citrus fruits all provide the necessary building blocks and cofactors needed for robust collagen synthesis. For more information on dietary factors affecting collagen, explore resources from accredited health institutions, such as UCLA Health's article on collagen supplementation and diet.

UCLA Health - Should you take collagen supplements?

Frequently Asked Questions

There is no difference; the terms are used interchangeably. Hydrolyzed collagen is the result of breaking down collagen protein into smaller, easily absorbable fragments called peptides.

For bioavailability, marine collagen is often considered superior due to its smaller molecular weight, which can lead to higher absorption. However, both are effective, with bovine collagen being a more affordable and widely available option.

Yes, vitamin C is a vital cofactor for the body's natural collagen synthesis. Including it with your collagen supplement or through a vitamin-C-rich diet can enhance its effectiveness.

Yes, foods like bone broth, fish with skin, and chicken provide collagen. However, your body must break down these large molecules into amino acids, which may be less efficient than with pre-digested peptides from supplements.

Unlike hydrolyzed collagen, which provides building blocks, undenatured (native) collagen is typically used in small doses for its immunomodulatory effects on joint health rather than for overall collagen synthesis.

The timeframe can vary based on individual factors like age and diet. Many people notice initial improvements in skin hydration and elasticity after 4-12 weeks of consistent use.

While some suggest liquids may absorb faster, studies do not definitively prove them to be superior. The most crucial factor for absorption is the hydrolyzed (peptide) form, regardless of whether it's liquid or powder.