The Ultimate Guide to Collagen

Collagen has become one of the most talked-about supplements in the health and beauty world — and for good reason. As the most abundant protein in your body, collagen is essential for maintaining the health of your skin, hair, joints, bones, and more. But with so many types, sources, and products available, how do you know which collagen is right for you? In this blog, we’ll break down some key information about  collagen and how to choose the best option for your specific needs. 

What Is Collagen? 

Collagen is a structural protein that gives your skin its elasticity, keeps your hair strong, and provides support for your joints and bones. However, as we age, our natural collagen production declines, leading to wrinkles, joint discomfort, and weaker bones. This is where collagen supplementation can be supportive. 

Types of Collagen

Collagen is categorized into several types, but the most common ones found in supplements are: 

Type I - is a key structural and elasticity component of skin, hair, nails, bones, and tendons, where it is most abundant in the body. It is particularly known for promoting skin elasticity and reducing wrinkles. 

Type II - is primarily found in cartilage, and  is essential for joint health and flexibility. 

Type III - is often found alongside Type I. Type III collagen is important for the structure of skin and internal organs. It supports skin firmness and elasticity. 

Type V and Type X - Type V supports cell membranes and plays a role in the health of hair and skin. Type X is critical for bone and cartilage health. It is best for bone repair and skin vitality. 

Sources of Collagen 

Collagen supplements come from various sources, and the type you choose depends on your dietary preferences and health goals. Here are the main sources: 

Bovine Collagen (Cow)

Bovine collagen is rich in Type I and Type III collagen. It helps improve skin elasticity, strengthens hair and nails, and supports joint health. This makes it an excellent choice for overall health. Consider Designs For Health Whole Body Collagen. 

Marine Collagen (Fish)

Marine collagen is rich in Type I collagen and is known for its superior bioavailability. It is particularly beneficial for skin health and anti-aging, supporting hydration, elasticity, and hair growth. Get a potent dose of collagen sourced from fish caught off the coast of Alaska in a flavourless powder easily mixed into any beverage with Vital Proteins Marine Collagen Peptides. Or, get your marine collagen with the support of micronutrient-rich organic wheatgrass, spinach, kale, spirulina, and moringa in Sproos Collagen Greens. 

Chicken Collagen

Chicken collagen is a key source of Type II collagen. It is highly effective for promoting joint health and repairing cartilage, making it ideal for individuals dealing with joint pain or arthritis.We recommend CanPrev Type II Collagen, sourced from chicken cartilage, for targeted joint support. 

Eggshell Membrane Collagen (NEM)

Eggshell membrane collagen, like NFH NEM SAP contains Types I, V, and X collagen. It supports skin, hair, and bone health, with particular benefits for bone strength and skin regeneration. 

Mix of Collagen Sources

If you’re looking for a more whole-collagen supplement containing Collagen Types I, II, II, V, and X we might recommend Ancient Nutrition Multi Collagen Protein. This protein-packed beverage powder contains 5 types of collagen from all four sources mentioned above. Available in chocolate, vanilla, strawberry, or unflavoured formulations. |

Vegan or Vegetarian Collagen Support

Vegan collagen boosters provide essential nutrients to stimulate the body’s natural collagen production by supplying key amino acids—glycine, proline, and hydroxyproline—which are the primary building blocks of collagen. Key components include:

• Vitamin C – Crucial for collagen synthesis; helps convert proline into hydroxyproline, a key amino acid for strong skin, joints, and connective tissues.

• Lysine – An essential amino acid that supports collagen cross-linking, maintaining skin firmness and structural integrity.

• Hyaluronic Acid – Often derived from plant-based sources like fermented root vegetables; enhances skin hydration and elasticity by retaining moisture in skin and joints. Consider AOR Lysine Vitamin C & Hyaluronic Acid
  
  

  

• Silica – Found in plant sources like bamboo extract and horsetail herb; helps strengthen connective tissues, supports skin elasticity, and promotes collagen stability. Try Cyto-Matrix MMST Silicon.
  

  

• Amino Acids (Glycine, Proline & Hydroxyproline) – Found in plant proteins like legumes, seeds, and spirulina; essential for building collagen.

By combining these nutrients, vegan collagen boosters help support skin health, joint function, and overall tissue repair, making them a great alternative for those on a plant-based diet.

Best Collagen Options for Specific Needs 

For Skin and Hair

The recommended types of collagen for skin and hair health are Type I and Type III. Marine collagen is the best source due to its superior bioavailability and skin benefits. Hydrolyzed collagen peptides are top picks, as they are easier for the body to absorb. Pairing collagen with vitamin C can further enhance the results. Try Vital Proteins Marine Collagen Peptides. 

For Joints and Cartilage

As mentioned above, type II collagen like CanPrev Type II collagen is ideal for joint health and cartilage repair. Chicken collagen or specialized joint formulas with Type II collagen are the best sources. Products like Provita Arthro-FLX Forte, that include hyaluronic acid and glucosamine, are excellent choices for added joint support.

For Bones and Overall Strength

To support bones and overall strength, Types I and X collagen are recommended. Bovine collagen or eggshell collagen serves as the best sources. Collagen powders fortified with calcium, magnesium, or vitamin D are great options for promoting optimal bone health. Ancient Nutrition Multi Collagen Protein delivers a balanced, strength supportive blend of protein and Collagen Types I, II, II, V, and X.

For Anti-Aging

Type I collagen is the most effective for anti-aging. Marine collagen is the preferred source, thanks to its powerful anti-aging properties. Look for collagen products combined with antioxidants such as coenzyme Q10 or resveratrol for enhanced benefits. Sproos Beauty Collagen contains wild-caught marine collagen, biotin, hyaluronic acid, zinc, silica, and Vitamin C for excellent anti-aging and whole health support.

How to Choose a Quality Collagen Supplement 

Not all collagen products are created equal. Here are some tips to ensure you’re getting the best quality: 

• Choose Hydrolyzed Collagen Peptides: These are broken down into smaller, more easily absorbed molecules for maximum benefit. 

• Look for Clean Labels: Opt for products free from additives, fillers, and artificial flavors, like the product suggestions mentioned above.

• Third-Party Testing: Always choose brands that are third-party tested for purity and potency. 

How to Incorporate Collagen into Your Routine 

• Powders: High-potency and high volumes of collagen that you can mix into your morning coffee, juice, smoothie, or oatmeal. 

• Capsules: A convenient option for those on the go, but be prepared to take 4-6 capsules per day to get an adequate amount of collagen. 

• Liquid Collagen: Usually flavored and easy to take, often combined with other nutrients for convenience. 

• Topical Collagen: Mainly for skin health and found in creams and serums for localized skin benefits, though less effective than oral supplements for overall results. For topical collagen, you might like Derma E Skin Restore - Advanced Peptides & Collagen Moisturizer
  
  

  

Collagen is more than just a beauty buzzword — it’s a foundational protein that supports your body from the inside out. Whether you’re looking to improve your skin, strengthen your joints, or support bone health, there’s a collagen option for you. By understanding the different types and sources, you can choose a supplement best for your specific needs and start reaping the benefits of this powerhouse protein. 

As always, consult with a healthcare provider or nutritionist to determine the best option for your individual goals. With each Vitamin Tree purchase, you can book a 15-minute consultation with our Nutritionist Aleks to make sure your supplements are supporting your health goals. Ready to glow from the inside out? Start adding collagen to your daily routine today! 

Disclaimer: The information provided in this article is for educational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your doctor regarding any medical condition, and before implementing dietary changes or supplementation.