What's the best collagen to take orally? A comprehensive guide

October 15, 2025 •

4 min read

The body's natural collagen production declines by approximately 1.5% annually after the age of 25, leading many to consider supplementation. For those exploring this option, a crucial question is what's the best collagen to take orally to effectively counter this decline.

Quick Summary

The ideal oral collagen depends on your specific health goals, with key differences among marine, bovine, and chicken sources regarding collagen types and bioavailability. The choice is influenced by desired benefits, dietary restrictions, and quality.

Key Points

Hydrolyzed is Key: Look for hydrolyzed collagen or collagen peptides, as this form is broken down for optimal absorption by the body.
Match Source to Goal: Choose marine collagen for superior skin benefits (Type I), bovine for comprehensive support of skin, hair, and joints (Types I & III), or chicken collagen specifically for joint health (Type II).
Boost Absorption with Vitamin C: Many quality supplements include vitamin C, which is a vital cofactor for your body's natural collagen synthesis.
Seek Quality Certification: To ensure purity and potency, choose supplements verified by independent third-party organizations like NSF Certified for Sport.
Consistency Over Timing: Regular, consistent intake is more important than the specific time of day you take your supplement, though some find taking it with or after a meal can aid digestion.
Check for Added Ingredients: Supplements may contain additional beneficial ingredients like hyaluronic acid or biotin, which can further enhance skin hydration and nail health.

Understanding the Different Types of Oral Collagen

Before determining the best option, it's essential to understand the different types of collagen and how they function. While there are over 28 identified types, oral supplements typically focus on types I, II, and III, which are the most abundant in the human body.

Type I: The most prevalent form, making up about 90% of the body's collagen, is vital for providing structure to skin, bones, ligaments, tendons, and hair. Its densely packed fibers are crucial for skin elasticity and bone strength.
Type II: Found primarily in elastic cartilage, Type II collagen is essential for cushioning joints and promoting joint health.
Type III: Often working alongside Type I, this type is found in muscles, arteries, organs, and the skin's middle layer, contributing to skin elasticity and overall tissue structure.

The Importance of Hydrolyzed Collagen (Peptides)

For oral supplements, the form of collagen is arguably more important than the type. Most effective oral supplements are sold as hydrolyzed collagen, also known as collagen peptides. This means the collagen molecules have been broken down into smaller, easily digestible and highly bioavailable peptides via a process called hydrolysis. This process ensures the body can absorb and utilize the amino acids effectively rather than simply digesting them as a general protein source.

Comparing Collagen Sources: Marine vs. Bovine vs. Chicken

Oral collagen supplements are sourced from various animals, with marine and bovine being the most common for beauty and general wellness, while chicken is often targeted for joint support. Your choice of source should align with your specific health objectives, dietary needs, and ethical considerations.

Marine Collagen: The Skin Specialist

Derived from fish skin and scales, marine collagen is highly regarded for its Type I content and superior bioavailability.

Key Benefits: It is most effective for skin health, improving elasticity, hydration, and reducing wrinkles. Its smaller particle size means it's absorbed into the bloodstream more quickly than bovine collagen.
Best For: Individuals prioritizing skin health, as well as pescatarians or those avoiding beef products.

Bovine Collagen: The All-Rounder

Sourced from cow hides and bones, bovine collagen is rich in both Type I and Type III collagen.

Key Benefits: This makes it a great choice for all-around support, including skin, bone, joint, and muscle health. Studies suggest bovine collagen is particularly helpful for gut health by supporting the intestinal lining.
Best For: People seeking comprehensive support for hair, skin, nails, joints, and gut health. Choosing products from grass-fed, pasture-raised cows is often recommended for quality.

Chicken Collagen: The Joint Support

Made from chicken cartilage, this source is high in Type II collagen.

Key Benefits: It is specifically used in supplements aimed at supporting cartilage and joint health. It may help reduce joint pain and stiffness, particularly for those with conditions like osteoarthritis.
Best For: Individuals with specific joint health concerns, such as athletes or those with age-related joint issues.

How to Choose the Best Oral Collagen Supplement for Your Goals

Matching your supplement to your intended benefits is crucial for efficacy. Here are some key factors to consider:

Consider Your Health Objectives

For skin, hair, and nails: A hydrolyzed supplement rich in Type I collagen, like marine or bovine collagen, is ideal. Look for products that specify Type I or a Type I and III blend.
For joint pain: Focus on supplements containing Type II collagen, which is the main component of cartilage. Chicken collagen is the primary source for this type.
For overall wellness: A multi-collagen supplement derived from multiple sources (like bovine, marine, and chicken) can offer a broad spectrum of benefits for various tissues.

Look for High-Quality Ingredients and Third-Party Testing

Hydrolyzed peptides: Ensure the product label says "hydrolyzed collagen" or "collagen peptides" for optimal absorption.
Third-party certification: Since supplements are not FDA-regulated, look for third-party certifications like NSF or Informed Sport, which verify product purity and potency.
Sourcing quality: Opt for bovine collagen from grass-fed, pasture-raised cattle and marine collagen from wild-caught, sustainably sourced fish for higher quality and fewer contaminants.

Check for Supporting Nutrients

Vitamin C: This is an essential cofactor for the body's natural collagen synthesis. Many high-quality supplements include it to boost effectiveness.
Hyaluronic Acid and Biotin: These are often added for extra skin hydration and hair/nail health support.

Oral Collagen Comparison


Feature	Marine Collagen	Bovine Collagen	Chicken Collagen
Primary Source	Fish skin and scales	Cow hide and bones	Chicken cartilage
Main Collagen Types	Predominantly Type I	Types I and III	Predominantly Type II
Main Benefits	Skin hydration, elasticity, and anti-aging	Skin, hair, nail, bone, gut, and joint health	Joint support and cartilage health
Bioavailability	High; smaller particle size allows for quicker absorption	High; similar to human collagen	Moderate
Dietary Suitability	Pescatarian	Non-vegetarian, excludes fish	Non-vegetarian, excludes beef/fish

Conclusion: Making the Right Choice for Your Health

There is no single "best" oral collagen for everyone; the ideal choice is highly individual and depends on your specific health objectives, dietary needs, and quality preferences. For skin-focused benefits, a marine collagen supplement rich in Type I peptides may be most effective due to its high bioavailability. For a more comprehensive approach addressing skin, hair, nails, and gut health, a bovine collagen supplement with Types I and III is an excellent option. For targeted joint relief, a supplement featuring Type II chicken collagen is the most appropriate. Regardless of the source, look for a hydrolyzed or peptide form, ensure third-party testing, and check for complementary ingredients like vitamin C. Consistency is key, with visible results often taking several weeks of regular supplementation. As with any supplement, consulting a healthcare professional is recommended before starting a new regimen. A trusted source for further information on supplement safety and nutrition is Harvard University's T.H. Chan School of Public Health Nutrition Source website.

Frequently Asked Questions

Not necessarily. Marine collagen is often praised for its Type I content and high bioavailability, making it excellent for skin health. Bovine collagen contains both Type I and III, providing broader benefits for skin, bones, and joints. The 'best' depends on your specific health goals.

Hydrolyzed collagen, or collagen peptides, has been broken down into smaller molecules through a process called hydrolysis. This makes it easier for your body to absorb and utilize the amino acids effectively for tissue repair and growth.

Yes, preliminary research is promising, especially for skin aging and joint health. Studies show that regular oral collagen supplementation can increase skin elasticity, hydration, and reduce joint pain, particularly with consistent use over several weeks or months.

Consistency is more important than timing. You can take it morning or night. Some studies suggest taking it before bed might aid tissue repair during sleep, while athletes may benefit from taking it before or after a workout.

While certain foods like bone broth and skin-on chicken contain collagen, the amount and consistency can vary. Supplements provide a more concentrated and standardized dose, particularly in the highly absorbable hydrolyzed form.

Oral collagen is generally considered safe with few side effects. Some individuals may experience mild digestive issues like bloating or stomach upset. It's always best to start with a low dose and consult a healthcare professional.

Look for the terms 'hydrolyzed collagen' or 'collagen peptides.' Check the source (e.g., marine, bovine) to match your goals and dietary needs. Ensure the product has third-party testing certification for quality assurance.

Vitamin C is a crucial nutrient for your body's natural collagen production process. While not always necessary to take together, many high-quality supplements include it. Ensuring adequate vitamin C intake from food or supplements can support the effects of your collagen supplement.