Collagen
• Strengthens joints / tendons / bones
• Improves mobility
• Slows down skin aging
BENEFITS OF COLLAGEN
Consuming collagen will allow you to enjoy these benefits.
Collagen is an essential protein that strengthens joints . It makes cartilage more flexible and resistant to shocks, while protecting tendons and ligaments.
Good collagen production will therefore help you prevent pain, improve your mobility and limit the risk of injury.
Collagen is known for its skin benefits. As we age, skin loses collagen, which promotes dehydration, wrinkles, and sagging.
According to a meta-analysis , hydrolyzed collagen supplementation improves skin hydration and elasticity , with effects observed after several weeks.
Although less well-known in this area due to a lack of studies on the subject, collagen contains a high proportion of an amino acid, glycine , which plays a role in neurotransmission and sleep quality.
This suggests that collagen supplementation could help improve your sleep, especially if you take it in the evening.
WHAT IS COLLAGEN?
Definition
Collagen is the most abundant protein in mammals, representing approximately 30% of the total protein in the human body.
Collagen is found in the skin, bones, tendons, ligaments, cartilage, and muscles, among other things.
Collagen production declines with age : from the age of thirty, the body produces less and less of it and the existing fibers become fragile.
This aging of collagen contributes to the appearance of wrinkles, sagging skin and decreased bone density, which is why collagen is increasingly used as a supplement .
Types of collagen
There are 28 different types of collagen, of which we will focus on 5 main ones :
| Kind | Main location | Key role |
|---|---|---|
| Type I | Skin, bones, tendons, ligaments, teeth. It represents 90% of the body's collagen. | Strengthening, solidification and resistance to stretching |
| Type II | Articular cartilage, intervertebral discs | Cushioning, flexibility, joint protection |
| Type III | Muscles, blood vessels, internal organs, skin | Elasticity of soft tissues, vascular support |
| Type IV | Basal membranes (layers of skin, kidneys) | Filtration, cell structure |
| Type V | Cornea, hair, placenta, cell membranes | Fine organization of fibers, regulation |
COLLAGEN-RICH FOODS
Collagen is found only in animal products rich in connective tissue:
- Bone broth : rich in gelatin extracted from bones and cartilage that have been cooked for a long time.
- Meats with skin or bones : chicken drumstick, shank, oxtail, animal feet or heads.
- Cartilages and tendons : very concentrated in collagen (tendons, fins, ray cartilage).
- Animal skins : pig rind, chicken skin.
- Whole fish : sardines with bones, fish with skin and bones (marine collagen).
These foods release collagen which transforms into gelatin when cooked. Once digested, it is efficiently absorbed in the form of peptides, like a dietary supplement .
However, it is important to note that the amount of collagen obtained from food is significantly less than that obtained through supplementation.
FORMS AND USES
Collagen protein is also available in more processed forms, each with its own advantages.
The different types of collagen
Hydrolyzed collagen, also called collagen peptides, is the most commonly used and recommended form in supplementation.
Easy to mix and neutral in taste, it is ideal for everyday use to support the health of your joints, skin or connective tissues, thanks to its high bioavailability .
Gelatin is a partially hydrolyzed form of collagen, obtained by prolonged cooking of collagen-rich animal tissues.
It forms a gel when cooled and is often consumed dissolved in broths or in the form of homemade gummies.
Although less well absorbed than hydrolyzed collagen, it remains effective in supporting joints and skin, provided the dose is increased compared to hydrolyzed collagen.
Undenatured type II collagen (UC-II) is a specific extract from chicken cartilage, preserved in its native state.
which has not been hydrolyzed or cooked.
Unlike collagen peptides, it does not provide protein and is primarily used for joints . Therefore, it is not used for skin or muscles.
The different forms
These three types of collagen are most often available in two forms: powder or capsules .
Hydrolyzed collagen and gelatin are often consumed in powder form because the recommended dose is too high to be taken in capsules (you would have to swallow about ten).
Conversely, UC II collagen is taken in capsules, the daily dose being tiny and difficult to measure otherwise.
Bovine vs. Marine Collagen
Bovine collagen primarily contains types I and III, found in muscles, tendons, ligaments, and bones. It supports the structure and strength of connective tissues while promoting joint and muscle recovery.
It is ideal if you are looking for comprehensive support for mobility, joints and muscle mass.
Marine collagen is rich in type I collagen, identical to that found in human skin. It is particularly known for its effects on skin firmness, elasticity, and hydration.
It will be suitable if you are looking for an approach focused on beauty and skin renewal.
RECOMMENDED PRODUCTS
A selection of quality products chosen to optimize your health
Bovine Collagen Peptide - Nutripure
Marine Collagen Peptide - Greenwhey
Bovine Collagen Peptide - Greenwhey
Marine Collagen Peptide - Nutripure
USAGE INSTRUCTIONS
Some tips to maximize the effects of collagen
Dosage
For most objectives, an intake of approximately 10g per day appears to be effective and well tolerated.
Studies frequently use 10 g/day of hydrolyzed collagen , or alternatively 40 mg/day of undenatured UC-II collagen .
You can also combine the two.
In this meta-analysis , doses of 2.5 g to 10 g/day of collagen peptides showed benefits on hydration and elasticity.
Effective protocols revolve around 10 to 15 g/day .
A scientific review indicates that a dose of 15 g/day maximizes the stimulation of collagen synthesis in the body compared to 5 g/day.
So if you are an athlete and are looking to strengthen your tendons/ligaments, 15g divided before and after training may be a good idea.
Timing
In general, you can take collagen at any time of day , with or without food, because it is easily digestible.
The important thing will be consistency because the effects are felt over the long term (allow at least 8 weeks).
However, some theories suggest targeted attacks:
- In the evening , because collagen may promote sleep thanks to the presence of glycine.
- Take it on an empty stomach in the morning to optimize absorption.
Precautions for Use
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Dosage :
Collagen is well tolerated at usual doses of 5 to 10 g/day for peptides, and 40 mg/day for UC-II. Excessive consumption provides no additional benefits and may cause digestive discomfort (bloating, mild nausea). Follow the manufacturer's recommended dosage.
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Digestive effects :
In some sensitive individuals, particularly those with gelatin or bovine/marine peptides, high consumption may cause bloating, gas, or a feeling of heaviness. Introduce collagen gradually to assess your tolerance.
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Origin and quality :
Choose collagen certified free of contaminants (heavy metals, additives, allergens) and compliant with European standards. The origin (marine, bovine, porcine) must be clearly stated.
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Drug interactions :
- Anticoagulants/antiplatelet agents : some sources of collagen contain amino acids that may slightly influence coagulation.
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Calcium or mineral-rich supplements : some marine gelatins or collagens naturally contain calcium, which can be added to the total intake.
- Thyroid treatments : animal gelatin may contain traces of iodine, which should be monitored in people undergoing thyroid treatment.
- Anticoagulants/antiplatelet agents : some sources of collagen contain amino acids that may slightly influence coagulation.
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People at risk :
- Allergies : Collagens of marine or bovine origin may cause reactions in people allergic to fish, shellfish or animal products.
- Severe kidney problems : Protein intake can worsen the metabolic load on the kidneys. Medical monitoring is recommended.
- Chronic digestive disorders (IBS, reflux, etc.) : some forms of gelatin may be poorly tolerated.
- Allergies : Collagens of marine or bovine origin may cause reactions in people allergic to fish, shellfish or animal products.
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Pregnant woman :
No data shows any danger at nutritional doses, but studies remain limited. Medical advice is recommended before any regular supplementation, especially with concentrated forms (UC-II or hydrolyzed peptides).
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Consult a healthcare professional :
Before starting prolonged supplementation, especially if you are undergoing medical treatment, have allergies or a history of kidney problems, seek the advice of a healthcare professional to adjust the dose and the most suitable form.
SYNERGIES
Here are some combinations to consider for even more effects.
Collagen + Vitamin C
Vitamin C is essential for collagen synthesis : it activates the enzymes that stabilize its structure. Without it, the collagen formed is less strong.
Taking vitamin C, via fruits and vegetables (kiwi, citrus fruits, pepper…), at the same time as a collagen supplement can improve its effectiveness, especially for tendons and cartilage .
Collagen + Proteins
Collagen is low in essential amino acids, particularly leucine , which limits its effect on muscle building.
Conversely, whey and casein are rich in these acids but poor in glycine , proline or hydroxyproline .
Combine them to support both your muscles and connective tissues (tendons, ligaments), for more complete recovery and bi-optimized performance.
FAQ
Frequently asked questions
Marine (fish) collagen is better absorbed and often preferred for skincare. Bovine collagen provides more support for joints and muscles. Porcine collagen has a similar profile to bovine collagen but is less common in premium products.
The different forms of collagen
The effects are usually noticeable after 6 to 12 weeks of daily use. Results vary depending on age, product quality, and regularity of use.
Even with a good protein intake, collagen supplementation remains relevant: the specific amino acids of collagen (glycine, proline, hydroxyproline) are rare in the classic diet and present in small quantities in meat or fish.
Foods containing collagen
The price depends on the purity, the source (marine or bovine), the molecular weight (which influences absorption), and the presence of clinical studies. Patented collagen such as Peptan® or UC-II® guarantees traceability and tested efficacy.
Yes. Natural collagen production declines after age 30. Supplementation becomes particularly beneficial after age 40 to maintain skin firmness, bone density, and joint mobility.
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