Collagen
Bovine, marine, peptides, types I, II and III: what collagen in supplements is, how the kinds differ and how to choose.
This substance has no health claim authorised in the European Union. So we describe what it is and how it is taken, but do not say what it does in the body.
What it is
Collagen is the main structural protein of connective tissue in animals and fish. Supplements use hydrolysed collagen (collagen peptides): the protein is broken into short chains, so the powder dissolves even in cold water and does not set like gelatine. Nutritionally, collagen is a protein with an unusual amino-acid profile, rich in glycine, proline and hydroxyproline.
Collagen itself has no authorised claim in the European Union. Vitamin C does: it contributes to normal collagen formation. That is why many products pair collagen with vitamin C — and the vitamin C claim then shows on the product page when its dose is enough.
Kinds and types
Bovine collagen is the most common and least expensive. Marine (fish) collagen suits people who do not eat mammal meat and usually costs more. Porcine is rarer. Peptan, Verisol and Fortigel are brands of peptides with defined molecule sizes.
Types I, II and III name kinds of collagen from different tissues. Type II (often from chicken cartilage, sometimes undenatured UC-II) is sold in small doses in capsules; types I and III as powders of several grams.
How it is taken and how to choose
Powder is usually taken at 5–10 g a day, stirred into water, coffee, a smoothie or yoghurt. Capsules are convenient, but several grams takes a lot of them. Compare grams of collagen per daily serving and the price per serving. If you do not eat beef or pork, choose marine. Collagen is not a complete protein and does not replace protein powder.
Frequently asked questions
How is marine collagen different from bovine?
In its raw material and price. Marine collagen is made from fish skin and scales, bovine from cattle hides. Both are sold as hydrolysed peptides.
Can collagen go into hot coffee?
Yes, hydrolysed collagen dissolves in hot and cold drinks and barely changes the taste.
Does collagen replace protein powder?
No. Collagen is low in some essential amino acids, so as a protein source it is incomplete.
How much collagen a day?
Powder makers usually state 5–10 g a day; follow the pack.
Is there vegan collagen?
Real collagen is only animal-derived. "Vegan" products contain precursor nutrients, not collagen.
Are collagen and gelatine the same?
Gelatine is partly broken-down collagen and sets. Hydrolysed collagen is broken down further and does not.
Products with collagen
