Complete 2025 Guide

Collagen 101: Everything You Need to Know

Discover the science behind collagen, its incredible benefits for skin, joints, and overall wellness, and how to incorporate it into your daily routine.
30%
Body protein
28
Types of collagen
25+
Age to supplement
Collagen
Essential Protein
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Marine Collagen Complex Powder

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What is Collagen?

Understanding the structural protein that keeps your skin firm, elastic, and youthful

What is Collagen?

Collagen is the most abundant protein in your body, making up about 30% of your total protein content. It's found in the dermis layer of your skin, providing structure, strength, and elasticity.

Think of collagen as the scaffolding that holds your skin together. It forms a network of fibers that give your skin its firmness, plumpness, and youthful appearance.

Why it matters: Starting in your mid-20s, your body produces about 1% less collagen each year. By age 40, you've lost a significant amount, leading to wrinkles, sagging, and loss of elasticity. This is why collagen supplementation has become essential for maintaining youthful, healthy skin.

Epidermis
Dermis
Hypodermis

Collagen vs Gelatin vs Peptides

Understanding the differences to make the right choice

What is Collagen?

Collagen is the most abundant protein in your body, providing structure to skin, bones, tendons, and ligaments. It's the foundation of youthful skin and strong connective tissues. [1]

Supports skin elasticity and hydration
Promotes joint health and flexibility
Strengthens hair and nails
Natural protein found in the body

What is Gelatin?

Gelatin is derived from collagen through a cooking process. It forms a gel when mixed with liquid and is commonly used in cooking and food preparation.

Cooked form of collagen
Forms gel in cold liquids
Great for recipes and desserts
Supports digestive health
Contains same amino acids as collagen

What are Collagen Peptides?

Collagen peptides (also known as 'hydrolysed collagen') are broken down into smaller, easily absorbed molecules through hydrolysis.[5] They dissolve in both hot and cold liquids without gelling.

Highly bioavailable and easily absorbed
Dissolves in hot or cold liquids
Does not gel or thicken
Perfect for smoothies and beverages
Maximum absorption for best results

Benefits of Collagen Supplementation

Discover how collagen can transform your health

Skin Health

Improves skin elasticity, hydration, and reduces the appearance of fine lines and wrinkles. [6]

Joint Support

Helps maintain cartilage integrity and may reduce joint pain and stiffness.

Bone Strength

Supports bone density and structure, helping to prevent bone loss as you age.

Hair & Nails

Promotes stronger, healthier hair and nails with improved growth and resilience.

Muscle Mass

Aids in building and maintaining muscle mass, especially when combined with exercise.

Gut Health

Supports digestive health and may help strengthen the gut lining.

Why Collagen Declines with Age?

From your mid 20s onwards, collagen production naturally decreases by an estimated 1% per year. [2]

Collagen Production
20 30 40 50 60+ 100% 75% 50% 25%
Age

Collagen Declines Because

  • Our bodies produce less

  • Our cells repair less

  • Damage increases more

  • Breakdown accelerates from lifestyle and environmental factors

Lifestyle & Environmental Factors That Accelerate Decline

  • UV exposure

  • Smoking

  • Chronic stress

  • Poor sleep quality

  • High sugar intake

  • Pollution exposure

  • Poor nutrition

  • Lack of exercise

The Result

This leads to thinner skin, weaker joints, slower recovery, and reduced overall tissue strength.

Types of Collagen

There are more than 20 types of collagen, but the three you need to know about are Type I, Type II, and Type III. Most high-quality collagen supplements focus on Type I & III because they are the most relevant for skin, hair, nails and general health.
Type Found in Best for Health Goal
Type I Skin, hair, nails and bones Beauty, firmness and elasticity [3] Youthful skin, strong hair and nails
Type II Cartilage [4] Joint health and mobility Flexible joints, reduced inflammation
Type III Works alongside Type I Skin elasticity and gut health Digestive wellness, supple skin

Collagen Supplement Formats

Expert comparison to help you choose

Powder

Pros

  • High bioavailability
  • Easy to mix
  • Cost-effective
  • Flexible dosing

Cons

  • Requires mixing
  • Less portable
  • May have taste

Best for: Daily home use, maximum absorption

Capsules

Pros

  • Convenient
  • No taste
  • Pre-measured
  • Easy to swallow

Cons

  • Lower dose
  • Multiple capsules
  • Higher cost

Best for: On-the-go, travel, no taste preference

Tablets

Pros

  • Compact
  • Long shelf life
  • No prep needed
  • Precise dosing

Cons

  • Harder to swallow
  • Contains fillers
  • Slower absorption

Best for: Convenience, daily routine, travel

Liquid

Pros

  • Fastest absorption
  • Ready to drink
  • Easy to consume
  • No mixing

Cons

  • Most expensive
  • Shorter shelf life
  • Less portable
  • May have sugars

Best for: Quick absorption, premium users

Gummies

Pros

  • Pleasant taste
  • Easy to take
  • No water needed
  • Enjoyable

Cons

  • Lower content
  • Added sugars
  • Higher cost
  • Heat sensitive

Best for: Pill-averse users, enjoyable routine

Chewable

Pros

  • No water needed
  • Easier than swallowing
  • Portable
  • Faster absorption

Cons

  • Chalky texture
  • Contains sweeteners
  • Lower dose

Best for: Swallowing difficulties, on-the-go

Consult a healthcare professional before starting any supplement.
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Scientifically crafted collagen to support skin, hair and joints.

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Marine vs Bovine

Discover the key differences between marine and bovine collagen to find the perfect match for your wellness goals.

marine collagen source shown by an image of fish

Marine Collagen

  • Sourced from fish skin and scales
  • Type I collagen
  • Highly bioavailable
  • Popular for skin health
  • Preferred by pescatarians
Bovine collagen source shown by an image of a cow

Bovine Collagen

  • Sourced from cow hides and bones
  • Type I and III collagen
  • Supports joints and muscles
  • Popular for fitness enthusiasts
  • Cost-effective option

Is Collagen Vegan? The Complete Guide

Everything you need to know about collagen and plant-based alternatives

Is Collagen Vegan or Vegetarian?

No, collagen is not vegan and not vegetarian, regardless of whether it comes from marine, bovine, or chicken sources. All collagen supplements are made from animal-derived protein.

Even marine collagen is not plant-based, despite the common belief that it is. Real collagen can only come from animals—plants do not contain collagen.

Why People Get Confused

The word "marine" often sounds plant-based, but marine collagen is extracted from fish skin and scales.

Some brands market "vegan collagen" but these products do not contain collagen. Instead, they use nutrients that support the body's own collagen production.

What Vegans & Vegetarians Can Take Instead

While vegans cannot take collagen peptides, they can take collagen supporting nutrients (also called "collagen boosters"). These help your body produce collagen naturally and can support skin, hair, nail, and joint health:

  • Vitamin C – Essential for collagen synthesis

  • Silica (from bamboo extract) – Supports skin elasticity and connective tissue

  • Amino acids (glycine, proline, lysine) – Building blocks your body uses to create collagen

  • Zinc & Copper – Support normal connective tissue

  • Hyaluronic Acid – Supports skin hydration

  • Plant-based protein – Helps supply collagen-building amino acids

Popular Search Terms

These are the most recommended vegan-friendly collagen alternatives, often searched as "vegan collagen boosters" or "plant-based collagen supplements."

Quick Summary

Is collagen vegan? No.

Is marine collagen vegan or vegetarian? No, it's derived from fish.

What can vegans take instead? Vitamin C, silica, amino acids, minerals, and other plant-based collagen boosters.

Foods that naturally contain collagen

Collagen is found naturally in certain animal-based foods, mainly those containing connective tissue.

Bone broth

Chicken skin

Fish skin

Beef and pork cuts

Important limitations

While these foods do provide collagen, the amounts are very inconsistent and generally far lower than the doses used in studies (2.5–10g/day) . That's why most people rely on hydrolysed collagen supplements to achieve a consistent daily intake.

How Much Collagen Should You Take Daily?

The ideal daily collagen intake depends on the format and concentration of the product you choose.

Most research suggests 2.5g–10g of hydrolysed collagen peptides per day is effective for skin, hair, nails, and joint support.

Powder

One scoop typically delivers a full serving, making it easy to achieve the recommended daily intake.

Capsules

Lower dosage per unit means you may need several capsules to match a powder serving.

Gummies

Contain smaller amounts of collagen. Best for convenience rather than high-dose supplementation.

Liquid & Liposomal

Often provide a measured daily shot with enhanced absorption for convenient, precise dosing.

Single-Serve Sachets

Offer a full gram-based portion you can mix into any drink for on-the-go convenience.

Tablets

Similar to capsules, tablets provide a lower dose per unit and may require multiple servings.

Always check product labels for exact collagen content and follow manufacturer guidelines for best results.

What is the best time to take Collagen?

The good news is that collagen can be taken at any time of day. What matters most is consistency. That said, certain timings may suit specific goals or routines more effectively.

1

Morning (with or without food)

Many people take collagen in the morning because it's easy to add to coffee, tea, or a smoothie. There's no strong evidence that taking it on an empty stomach improves absorption, but having it as part of your morning routine can help you stay consistent.

2

Evening or Before Bed

Your body carries out most of its repair processes during sleep, including skin and tissue renewal. Taking collagen in the evening is perfectly suitable and may complement these natural repair cycles, especially if you find it easier to remember at night.

3

Around Exercise

If you're active or looking to support joint and tendon health, taking collagen shortly before or after exercise can be helpful. Collagen provides amino acids involved in connective tissue repair, so pairing it with your workout routine can make sense from a recovery point of view.

Bottom line:

There's no "best" time for everyone. Choose the time you're most likely to take it consistently. The benefits come from daily use rather than the specific timing.

How to Use Collagen?

How you use collagen depends on the format you choose. Find the option that fits your lifestyle best.

Collagen Powder

The most versatile option. Dissolves easily in hot or cold drinks, smoothies, yoghurt, coffee, tea, porridge, or soups. Heat-stable peptides mean you can cook or bake without reducing effectiveness.

Capsules & Tablets

The simplest option for busy lifestyles. Just swallow with water, with or without food, at any time of day. No mixing or preparation required.

Gummies

A chewable, flavoured alternative that makes supplementation enjoyable. Perfect for those who prefer a tasty, convenient option.

Liquid & Liposomal

Ready-to-drink formats designed for fast, convenient absorption. Ideal for on-the-go supplementation with enhanced bioavailability.

Single-Serve Sachets

Works just like powder but pre-portioned for convenience. Simply tear, pour, and mix into your favourite beverage.

Vitamin C Pairing

For optimal results, pair your collagen with vitamin C to support normal collagen formation in the body. Many quality supplements include this already.

Expert Recommendations

For best results, follow the daily serving on the label and maintain consistency. Most people take collagen every day for at least 8–12 weeks to see visible benefits. There's no proven "best" time to take collagen—morning or evening both work. What matters most is daily consistency.

Collagen Storage, Stability & Expiry

Everything you need to know about storing and using your collagen

  • Keep collagen powder in a cool, dry place
  • Avoid humidity (bathrooms + kitchen steam can cause clumping)
  • Ensure the pouch or tub is airtight after each use
  • Keep away from direct sunlight or heat sources
  • Do not store next to the kettle or anywhere with rising steam

No! This is a common misconception.

  • Collagen peptides are heat stable, meaning they will NOT break down in hot drinks
  • Safe to add to coffee, tea, porridge, soups, etc.
  • This is a HUGE reassurance for customers
  • Most collagen powders have a shelf life of 18–24 months unopened
  • Once opened, they remain stable for up to 12 months if stored correctly
  • Always check your product's best-before date on the packaging

Watch out for these signs:

  • Moisture clumping
  • Strange smell
  • Unusual discolouration
  • Bitter or sour taste (very rare)

If any of these occur, the product may have been exposed to moisture.

Yes — but expired collagen is not dangerous, it simply loses quality or dissolves poorly.

If stored properly, powders rarely spoil unless the pouch was exposed to humidity.

No — refrigeration is not required.

Room temperature is fine as long as the environment is dry.

How Long Does Collagen Take to Work?

Results vary, but typical timelines are:

✨

Skin

4–12 weeks

Improved hydration, elasticity, and reduced fine lines typically appear within the first few months of consistent use.

💅

Hair & Nails

8–16 weeks

Stronger nails and healthier hair growth become noticeable after 2-4 months of regular supplementation.

🦴

Joints

8–24 weeks

Joint comfort and mobility improvements may take longer, with most people experiencing benefits after 2-6 months.

Visible results come from consistency, not megadosing.

Who is Collagen suitable for?

Collagen may be suitable for:

  • Anyone aged 25+
  • People looking to support skin, hair, nails
  • Those with joint stiffness

Also suitable for:

  • Active individuals
  • People recovering from exercise
  • Older adults

Avoid or seek advice if:

  • You have a fish/beef allergy
  • You're pregnant or breastfeeding (speak to your GP)
  • You're on specific medications
  • You're vegan

Collagen Myths vs Facts

Fact

Different types of collagen support different areas of the body, and the source affects absorption. Hydrolysed collagen is broken down for easier digestion, making it more bioavailable.

Fact

Collagen production in the body takes time. Most people see results after consistent use for 6 to 12 weeks, depending on age, diet, and lifestyle.

Fact

Collagen molecules are too large to penetrate the skin when applied topically. Creams help hydrate and protect the surface, but only ingestible collagen supports internal collagen production.

Fact

When you take collagen orally, your body breaks it down into amino acids and peptides, which are then used wherever needed. The body distributes it intelligently.

Fact

There is no true vegan collagen made from plants. Some products are vegan collagen boosters, meaning they contain nutrients that support the body's own collagen production.

Collagen Buying Guide: What to Look For

Make an informed choice with these essential criteria
  • Hydrolysed collagen peptides
    Easily absorbed for maximum effectiveness
  • Clear dose (ideally 5g+)
    Clinically effective serving size
  • Type I & III collagen
    Essential for skin, hair, and nail health
  • No added sugar
    Pure collagen without unnecessary additives
  • Minimal fillers
    Clean formula with quality ingredients
  • Transparent sourcing
    Know where your collagen comes from
  • Premium quality ingredients
    Invest in your health with superior formulation
  • Added beauty nutrients
    Hyaluronic acid, vitamin C, biotin & B vitamins
Discover our marine collagen

FAQs

Collagen is a structural protein that helps keep your skin firm, your joints cushioned, and your connective tissues strong. As your natural levels drop with age, you may notice changes in skin elasticity, mobility, and recovery.

The body produces many forms of collagen, but the most relevant for health and beauty are:

  • Type I: The most abundant collagen in the body; supports skin, hair, nails, bones and teeth.
  • Type II: Found mainly in cartilage; key for joint comfort and mobility.
  • Type III: Works alongside Type I to support skin firmness, organs and blood vessels.
  • Type IV: Essential for the structure of the skin’s deeper layers (the basement membrane), helping maintain firmness and smoothness.
  • Type V: Supports cell membranes, hair growth, and the formation of healthy connective tissue.

Most collagen supplements focus on Types I and III for skin benefits or Type II for joint support, while Types IV and V help explain collagen’s wider role in skin and tissue structure.

The best collagen depends on your goal. Type I collagen is most effective for skin, hair and nails, while Type II collagen is best for joints and mobility. Type III works alongside Type I to support skin structure, and Types IV and V help maintain deeper skin layers and connective tissue.

When comparing sources, both marine and bovine collagen are beneficial, but marine collagen may offer an edge for skin health. Its peptides are naturally smaller, which some studies suggest may make it easier for the body to absorb. Marine collagen is also rich in Type I, the form most closely linked to skin firmness, hydration and elasticity. Bovine collagen, containing Type I and III, remains a great all round option for general wellbeing and connective tissue support.

In short, choose marine collagen for skin focused results, Type II for joints, and bovine collagen if you want a versatile, budget-friendly blend.

Most doctors recommend hydrolysed collagen peptides because the body absorbs them more easily. For joint concerns, Type II is often suggested; for skin-focused support, Type I or a blend of Type I & III is typical.

Research suggests collagen peptides can help improve skin hydration, firmness, and elasticity and may support joint comfort. Results build gradually and work best with daily use.

Most people see noticeable changes within 6–12 weeks. Skin hydration may improve first, followed by nail strength, hair quality, or joint comfort.

Collagen comes from animal sources such as fish, shellfish, or bovine (cow) connective tissue. Therefore, anyone with allergies to these ingredients should avoid collagen supplements derived from those sources. Vegans and strict vegetarians may prefer plant-based “collagen boosters,” which support the body’s natural collagen production without using animal products.

Anyone with underlying medical conditions, or who takes regular medication, should speak with a healthcare professional before starting collagen.

  1. Marine collagen: From fish, rich in Type I, excellent for skin.
  2. Bovine collagen: From cows, contains Type I & III, ideal for skin, gut, and joint support.

References