Walking down the supplement aisle, you’ll find an overwhelming array of collagen products—each promising to be the best for your skin, joints, or overall health. But not all collagen supplements are the same!
In this article, we break down the different types and sources, helping you make an informed decision. There are three main sources of collagen, including bovine, marine, and chicken. Below, we take a closer look.
Bovine Collagen
Bovine collagen, derived from grass-fed cattle, remains the most popular and well-researched option. This type primarily contains Type I and Type III collagen—the same types that make up the majority of collagen in human skin, bones, and connective tissues.
It’s particularly effective for supporting skin health, reducing wrinkles, and improving elasticity. This is because the amino acid profile closely matches what your body needs to rebuild its own collagen structures.
Bovine collagen also offers excellent value for money and mixes easily into beverages without a strong taste.
Marine Collagen
Marine collagen, sourced from fish skin and scales, has gained popularity for its smaller molecular size. While it primarily contains Type I collagen, there are significant concerns about this source.
The ocean’s increasing pollution means marine collagen may contain microplastics, heavy metals, and other contaminants. Additionally, concerns about overfishing make marine collagen less environmentally sustainable than bovine alternatives.
Chicken Collagen
Chicken collagen comes from chicken cartilage and bones. It’s particularly rich in Type II collagen, the primary collagen found in joint cartilage. This makes it especially beneficial for people dealing with joint pain or arthritis.
Type II collagen, however, functions differently from other types, often through mechanisms that may help reduce joint inflammation and support cartilage repair. If joint health is your primary concern, chicken collagen might be worth considering. Yet, bovine collagen often provides similar joint benefits alongside broader health support.
Which Should You Choose?
It’s worth noting that some supplements combine multiple collagen sources to provide a range of collagen types in one product. And while this sounds comprehensive, it often means you’re getting smaller amounts of each type. In turn, this may actually reduce the effectiveness compared to targeted, single-source options.
When selecting a collagen supplement, prioritise quality over marketing claims. Look for grass-fed bovine collagen from reputable manufacturers with third-party testing. Avoid products with unnecessary fillers or artificial ingredients.
It’s also important to consider your primary health goals, such as whether you’re aiming to improve skin health, bone strength, or general anti-ageing benefits. Overall, we recommend bovine collagen due to its effectiveness, safety, and value.
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