What Is Collagen? Your Ultimate Guide to Collagen Supplements

Ever found yourself wondering, what is collagen, and why does everyone seem to be talking about it? You’re not alone. Collagen is more than just a buzzword—it’s an essential protein that plays a critical role in your body. This ultimate guide breaks down everything you need to know about collagen, its benefits during pregnancy, and answers to your most pressing questions about collagen supplements.

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What Is Collagen?

Collagen is the most abundant protein in the human body, accounting for roughly one-third of all proteins. Think of it as the "glue" that holds everything together. It’s a major structural component of the skin and connective tissues, including tendons, cartilage, and ligaments. Collagen also plays a critical role in maintaining healthy joints, bones, hair, nails, and even gut integrity.

What sets collagen apart from other proteins is its unique amino acid composition. It’s especially rich in glycine, proline, and hydroxyproline, which are crucial for its function as a structural protein. 

Note: Collagen, while commonly referred to as a "protein," is not a complete protein. This means it lacks one or more essential amino acids that your body cannot produce on its own. While collagen provides vital support for many functions during pregnancy—such as skin elasticity, joint health, and tissue repair—it should complement your intake of other protein-rich foods, not replace them. Aim to include a variety of complete protein sources like eggs, fish, beans, and dairy to meet your full nutritional needs during pregnancy.

For more information about protein requirements during pregnancy, check out resources like the American PregnancyAssociation's guide on protein intake.

Types of Collagen

There are 28 known types of collagen, each specialized for different tissues and functions in the body. However, about 80–90% of the body’s collagen is made up of just three types:

• Type I: Found in skin, bones, tendons, and connective tissues, Type I is the most abundant collagen type.
• Type II: Primarily located in cartilage, including joints, the ends of ribs, and parts of the nose and ears.
• Type III: Found alongside Type I in skin, muscles, and blood vessels, as well as in certain organs like the liver and spleen.

Each type of collagen has a specific role, making it vital to choose the right type of supplement depending on your health goals.

Different Types of Collagen Supplements

Collagen supplements are sourced from the connective tissues of animals, including cows, fish, and chickens. But not all supplements are created equal in terms of quality and .

Here’s a breakdown of the most common forms:

Hydrolyzed Collagen (Collagen Peptides)

Hydrolyzed collagen, or collagen peptides, is collagen broken down into smaller, easily digestible peptides through a process called hydrolysis. This form is tasteless, odorless, and dissolves seamlessly in both hot and cold liquids, making it versatile for daily use in coffee, smoothies, or soups.

Our Needed hydrolyzed Collagen is ethically sourced from the hides of grass-fed, pasture-raised, hormone-free bovines. Take it before, during, after pregnancy — and beyond.

Collagen Capsules

Capsules offer a convenient option for those who prefer not to mix powders into their food or drinks. They’re easy to incorporate into an existing supplement routine but require a lot of consistency to see benefits.

Collagen Gummies

Though convenient, gummies often contain added sugars and fillers. High-quality supplements should be free of unnecessary additives and third-party tested for purity.

Note: Look for collagen supplements derived from grass-fed, pasture-raised cows or wild-caught fish for the best quality and absorption.

How Should I Take Collagen?

While collagen is naturally present in foods like beef, fish, chicken, eggs, and bone broth, supplements are an excellent option for boosting intake, especially during pregnancy. Hydrolyzed collagen powder is a versatile choice—it can be added to smoothies, tea, yogurt, baked goods, or even bone broth to double your collagen intake.

How Much Collagen Should You Take During Pregnancy?

There are no official guidelines for collagen intake during pregnancy. Most collagen powders recommend one scoop (typically 10–20 grams) per day. And providers suggest there is no real benefit in taking more two scoops or more than 30 grams per day.

Can You Take Collagen Postpartum While Breastfeeding?

Yes, collagen supplementation appears to be safe postpartum and while breastfeeding. Research from showed that collagen supplementation improved protein levels and quality of life for postpartum women without negatively impacting breastfeeding outcomes. However, always consult your doctor or midwife to confirm its safety for your specific needs.

What Are the Benefits of Collagen During Pregnancy?

Collagen is more than just a structural protein—it offers a range of benefits for pregnant women and their growing babies.

Boosting Protein Intake

Pregnant women need significantly more protein—up to 100 grams per day, according to some recommendations. While collagen isn’t a complete protein and should complement, not replace, other protein-rich foods. Collagen peptides do offer an easy way to support some of your protein intake needs, particularly for those struggling with morning sickness or aversions to traditional protein sources. 

Supporting Baby’s Development

Collagen is essential for building the baby’s skin, bones, and cartilage. It also provides key amino acids and nutrients like glycine, which plays a role in the baby’s growth and a healthy pregnancy.

Potentially Preventing Stretch Marks

As skin stretches to accommodate a growing baby, it requires elasticity to prevent stretch marks. Collagen has been shown to improve skin elasticity and hydration, making early supplementation a proactive choice.

Supporting Hair Health

The hormonal shifts during pregnancy can lead to dry, brittle hair or even hair loss. Collagen, rich in proline (a key component of keratin), may help maintain hair strength and shine, though more research is needed.

Relieving Joint Pain

Pregnancy places extra stress on joints, particularly as ligaments loosen under the influence of the hormone relaxin. Collagen may help support joint health alleviating some pregnancy-related aches and pains.

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Combating Morning Sickness

Collagen’s amino acids and protein content can help stabilize blood sugar levels, reducing nausea. A small smoothie with collagen and healthy fats can make a significant difference in managing morning sickness.

Bottom Line

Collagen is a powerhouse protein that offers a range of benefits, from supporting skin elasticity to bolstering joint health and aiding in baby’s development. While food sources like bone broth and eggs provide natural collagen, supplementation offers a convenient way to meet increased needs during pregnancy and postpartum.

Always prioritize high-quality collagen products and consult with your healthcare provider before starting a supplement. With the right approach, collagen can be a valuable addition to your prenatal or postpartum wellness routine.

It’s no surprise that collagen supplements are suddenly everywhere. Collagen is the most abundant protein in the human body, playing a crucial role in providing structure, elasticity, and strength to tissues. However, our natural production of collagen begins to decline in our mid-twenties, making it harder to maintain smooth, firm skin, strong hair and flexible joints. Which means the best collagen supplements – tablets, drinks and powders – that claim to replenish our stores have quickly surged in popularity.

“As we age, the body’s ability to produce collagen naturally diminishes,” explains nutritionist and menopause specialist Dr Laura Wyness. She notes that this decline accelerates during perimenopause. “Falling oestrogen levels lead to a faster reduction in collagen production,” she says, which can contribute to joint discomfort, thinning hair and nails and sagging skin.

Beyond easing menopause-related symptoms, collagen supplements may also help reduce wrinkles and support the body’s natural repair processes. But with so many products on the market and lots of different viewpoints on what works, choosing the right one can be overwhelming. To help cut through the noise, we consulted doctors, pharmacists and nutritionists to understand how collagen works – and what to look for in a high-quality supplement.

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What is collagen and what does it do in the body?

“Collagen is a vital structural protein that plays a key role in maintaining the strength and integrity of various tissues throughout the body,” says Dr Giovanni Angiolini, a surgeon and specialist in anti-ageing and functional medicine. While there are more than 28 known types of collagen, he explains that types one to five are the most extensively studied and understood — making them the most important to look for in a supplement. Read to the end to read Dr Angiolini’s outline of the main types of collagen and the specific areas they support. Regardless of the type, he emphasises that “any supplement should be complemented by a healthy diet and lifestyle.”

The best collagen supplements at a glance:

• Best collagen for longer and stronger nails: Gold Collagen Forte, £44 for 10 doses
• Best collagen for skin & anti-ageing: Vital Proteins Collagen Peptides, £26 for 14 doses
• Best highly concentrated collagen: Revive Collagen Enhanced Plus, £79.98 for 14 doses
• Best affordable collagen supplement: Dose & Co Pure Collagen Vanilla, £27 for 25 doses
• Best collagen shots: Rejuvenated Marine Collagen Shots With Acai Berry, £49 for 30 doses
• Best collagen for nails: Vida Glow Liquid Collagen Advance, £39 for 14 doses
• Best collagen with vitamin C: Beauty Pie Hydrolysed Marine Collagen Peptides, £29 for 30 doses

In this article:

• What is collagen and what does it do in the body?
• What to look for in the best collagen supplements
• Understanding the different types of collagen
• What should everyone know about collagen supplements?
• Which form of collagen is most effective?
• Are all collagen supplements the same?
• Is marine or bovine collagen considered the best?
• Can collagen help with menopause symptoms?
• Which collagen is best for anti-ageing?
• What’s the best vegan collagen?
• Which collagen is best for joint health?
• How do I choose a collagen supplement?
• Is it good to take collagen every day?
• How long does collagen take to start working?
• When should I take collagen, in the morning or at night?
• What collagen does Jennifer Aniston use?

What to look for in the best collagen supplements

There are four factors worth considering when choosing a collagen supplement:

• Bioavailabilty: All of the doctors and nutritionists we consulted agree that it is best to look for hydrolysed collagen supplements. “The hydrolysis process makes collagen molecules smaller and easier to absorb, enhancing their bioavailability and efficacy in the body,” says Dr Angiolini.
• Quality of collagen sources: It is also important to choose collagen from high-quality sources. For collagen from animal-based sources look for “grass-fed, pasture-raised or wild-caught” language on labels – according to Dr Bisma Hussain who specialises in genetics, biohacking and regenerative medicine at Geneviv Clinic, these signify that a product is free of harmful additives and contaminants, and so safer and more effective for long-term use.
• Ingredients: Be sure to check the ingredients to ensure you are using the collagen type best suited to your health goals. Since ingredients such as hyaluronic acid, biotin and vitamin C work in tandem with collagen to promote increased collagen production, it’s also worth considering supplements that contain a multi-ingredient blend. Angiolini advises looking out for allergens if you have dietary sensitivities and carefully studying the ingredients of any flavoured collagen blends. “Flavoured options often contain added sugars or artificial ingredients,” he warns.
• Testing: “Any good collagen supplement will have been third-party tested for purity and quality,” notes Angiolini. As a general rule, the best collagen brands are those whose supplements have been subjected to independent reviews.

Equipped with the facts, we have tested a range of collagen supplements that meet this criteria, and rated them on flavour, ease of use and results. Scroll on for our collagen recommendations, from the supplements worth trying to how to use them effectively for the best results.

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Best collagen for glowing skin: Revive Collagen Enhanced Plus

Revive Collagen Enhanced Plus

• Type: 14 x ready-made 22g sachets
• Key ingredients: 10,000mg of hydrolysed marine collagen as well as vitamin C.
• Why Vogue loves it: While you typically need around 5,000mg of collagen per serving to notice the benefits, each sachet contains 10,000mg of Type 1 marine collagen per serving making it one of the most potent forms of liquid marine collagen available. As well as improving skin and nail health, it contains added nutrients like B vitamins and hydrolysed keratin to help improve hair health and shine too.
• Vogue-approved review: “I’ve only been taking this for just over a month and I can already see a difference in the condition of my skin. While the texture just looks better – think more even and less patchy – I swear it has more bounce too. It also helps that the tropical flavour is genuinely delicious, I look forward to it every morning,” – tested by beauty contributor, Georgia Day

Best collagen drink: Absolute Collagen Marine Liquid Collagen Drink

Absolute Collagen Marine Liquid Collagen Drink

• Type: This formula comes as a ready-made drink in 10ml sachets.
• Key ingredients: mg of hydrolysed marine collagen as well as vitamin C.
• Why Vogue loves it: Inside each one of Absolute Collagen’s travel-friendly sachets you’ll find mg of marine collagen, alongside vitamin C. They work synergistically to boost the skin’s natural collagen production and boost radiance. Free from lactose, gluten and dairy.

Best collagen for skin & anti-ageing: Vital Proteins Collagen Peptides

Vital Proteins Collagen Peptides

• Type: Powder
• Key ingredients: Bovine collagen peptides – 284g of them – which are easily absorbed by the body.
• What experts say: “Collagen peptides can stimulate the production of hyaluronic acid by dermal fibroblasts, enhancing skin moisture and reducing wrinkle formation. Because it uses collagen peptides, Vital Proteins Collagen is an incredible powerhouse for the skin.”
• Why Vogue loves it: For those frantically googling “which collagen does Jennifer Aniston use?” this is it. The flavourless formula is her ticket to a next-level glow and she adds it into her morning coffee or smoothie each day. And it really is as easy as that – with a mini scoop that accompanies the tub, it is soluble in both hot and cold liquids, easy to digest and doesn’t taste of anything at all. And if it leads to the skin like Aniston’s… well, add to basket, immediately.
• Vogue-approved review: “I have always been quite sceptical when it comes to beauty supplements – after all, there’s nothing that gives you a glow quite like a healthy diet and decent night’s sleep. However, the data around collagen was compelling, and so earlier this year I finally took the plunge with Vital Proteins’s Collagen Peptides. Coming in a flavourless powder, it’s perfect for adding to my morning coffee, without any gloopiness or weird after-taste. After a few months of use, my skin is definitely smoother and brighter, and a facialist commented on how tight my pores were, which is never a bad thing. Watch this space.” — tested by Shopping editor Joy Montgomery.

Best collagen shot: Rejuvenated Acai Berry Collagen Shots

Rejuvenated Collagen Shots With 10,000mg Marine Collagen & Acai Berry

• Type: powder, type I collagen
• Key ingredients: 10,000mg of hydrolysed marine collagen, vitamins B5 and B6, vitamin C, antioxidant acai berry extract, niacinamide, zinc and copper.
• Why Vogue loves it: Via an energising acai berry shot, Rejuvenated’s one-a-day supplement packs a hefty helping of peptides, vitamins and antioxidants to revitalise senescent cells all over the body. A tablespoon of the powder dissolves easily in water to make a refreshing daily beverage, which strengthens nails, thickens hair and improves skin suppleness and glow. What’s more, its benefits extend to joints and muscles too – when we tried a 30 day course, we were impressed with how it eased muscle soreness and recovery after especially strenuous workouts.
• Vogue-approved review: “I started adding Rejuvenated’s collagen shots into my pre-workout to streamline my morning routine, and after two months, the results have been pretty impressive. Unlike some collagen supplements which can be difficult and gloopy when mixed in water, the powder dissolves completely in a shaker and has a subtle berry flavour with no piscine tinge. The biggest benefits I’ve seen have been on my skin, which feels smooth, comfortable and moisturised before applying any topical creams – and the benefits to my body during my HIIT training. Where I usually get delayed onset muscle soreness after pushing myself, this simple addition seems to diminish those aches and shortens my downtime immensely.”

Best collagen with vitamin C: Beauty Pie Collagen Super Powder

Beauty Pie

Collagen Super Powder With Biotin & Vitamin C

• Type: Powder of type 1 hydrolysed collagen peptides
• Key ingredients: This supplement utilises a low molecular weight collagen sourced from easily digestible wild fish, alongside 250mg of vitamin C for good collagen formation, and 100 mcg of biotin for healthy skin and hair.
• Why Vogue loves it: With a naturally occurring flavour from berries in its blend, this is a brilliant collagen powder if you’re looking for something that packs a punch – it will add a little sparkle to a bog-standard glass of water. One scoop offers 11.3g of collagen, plus the addition of vitamin C and biotin mean that you’re also boosting hair and nails while you’re at it.
• What experts say: All of our experts agree that the inclusion of ingredients like vitamin C and hyaluronic acid in a collagen powder yields better results than taking collagen alone. Infused with both of the above, plus biotin and tremella mushroom, this supplement is a sound choice for supercharging your body’s own collagen synthesis.

Best collagen gummies: Nourished Collagen Gummy Stacks

• Type: 3D printed gummy
• Key ingredients: Ovomet® (a naturally-occurring matrix of three types of collagen, elastin, glucosamine and hyaluronic acid derived from eggshell membranes) vitamins C & B12, ferrous citrate and maca powder
• Why Vogue loves it: Nourished made its name printing bespoke multivitamins for your exact deficiencies, and its new range of collagen supplements takes that same tailor-made approach. There are stacks clinically proven to support an Age Rewind, Hair Skin & Nails, Sleep, Joint Health, and Energy, so you can choose collagen personalised for your goals. The gummies come in purse-friendly packets which are vegetarian and sugar-free, and full of flavour, they make your daily dose a treat you’ll look forward to.
• Vogue-approved review: “Those with very busy schedules will know that preparing (and remembering to take) collagen supplements can feel like a chore. Determined to stay consistent, I stashed a few of the Nourished Collagen Energy stacks in my desk at work, handbag and kitchen drawer, and they quickly became my go-to during the morning rush. Highly snackable, they taste great and actually help offset fatigue – so much so I’d find myself forgoing coffee to chew on these instead. Looking up their ingredients, I’m certain that was the work of maca root powder, iron and vitamin B12 which science backs for a sustained energy boost. By the end of the course, I also noticed a reduction in my usual eyebags – the entire eye contour felt much more plump. I love the idea of taking a collagen supplement that can improve more than just skin. I’ll be putting in a subscription order for these and the Sleep support stacks next.”

Best collagen for menopause: Pura Collagen Balance Advanced Female Health Formula

Pura Collagen Balance Advanced Female Health Formula

• Type: Powder
• Key ingredients: Hydrolysed bovine collagen peptides. ashwagandha, sage lead extract, folic acid, vitamin C and maca root
• Why Vogue loves it: Formulated specifically with the menopause in mind, just two scoops a day of this raspberry and garden mint-flavoured formula can help improve bone density, promote better cognitive and mental health and reduce the effects of other key symptoms that can occur during this time of hormonal fluctuation.

Best collagen for skin health: Artah Skin Clinic

Artah Skin Clinic Pro Collagen Supplement

• Type: Capsules
• Key ingredients: Collagen peptides plus a proprietary blend of collagen-stimulating. factors, including glycine, hyaluronic acid lysine and vitamin C.
• Why Vogue loves it: Boasting a synergistic duo of collagen and hyaluronic acid, Artah’s capsules promise skin that’s thoroughly plumped and nourished from within. Three capsules a day will set you on the path to longer hair and stronger nails, too, given the healthy dose of zinc and biotin also in this supplement‘s blend.

Best collagen drink: Gold Collagen Forte

Gold Collagen Forte

• Type: Hydrolysed collagen drink
• Key ingredients: hydrolysed collagen, vitamins C & D, folate and Evening Primrose oil
• Why Vogue loves it: Formulated with 5,000mg of hydrolysed collagen per bottle, this is a supplement that packs a punch. The doses are designed to provide full spectrum support for skin hair nails and joints with added Evening Primrose for hormonal balance.
• Vogue-approved review: “When I started taking these Gold collagen supplements, I only really cared about fortifying my nails under a new set of gel nail extensions. Within just two weeks, a manicure that would have normally lasted me four had grown far past the cuticle – bad news for my mani, but a good problem to have. They come with rave reviews for rapid nail growth, so I was pleased, but considered that par for the course. What surprised me was the energy boost I had after each daily dose and the rejuvenated feel to my skin. My face felt bouncier and a month in I noticed some stubborn blemishes I had seemed to be brightening. It’s powerful stuff.”

Best affordable collagen supplement: Dose & Co Pure Collagen

Dose & Co Unflavoured Collagen Peptides

• Type: Powder
• Key ingredients: Sustainably sourced bovine collagen – each serving offers 10g.
• Why Vogue loves it: More affordable than some other collagen powders, Dose & Co’s offering is also free from gluten, dairy, sugar and preservatives. Two teaspoons of the unflavoured, all-natural powder is all it takes to get your daily fix – like the aforementioned formulas, you can add it to drinks or food.

Best marine collagen: Ancient + Brave True Collagen

• Type: Powder
• Ingredients: If you don’t eat meat or simply prefer the idea of a marine-based source of collagen, this is a great option. A meticulously clean and effective formula, it contains gold standard marine collagen peptides.
• Why Vogue loves it: some supplements can be tricky to incorporate into your daily routine, but this tasteless powder couldn’t be easier. Mix it with ease into your favourite hot or cold drink for an undetectable hit of glow-boosting goodness.

FAQs

Understanding the different types of collagen

Type of collagenFunctionType I CollagenThis is the most abundant collagen in the body, accounting for around 90 per cent of our total collagen. It provides structural support and strength to several tissues including the skin, bones, and tendons.Type II CollagenSpecialised in cartilage formation, type II offers cushioning and support to the joints, helping maintain joint flexibility. It’s often used in joint supplements, particularly for conditions like osteoarthritis where cartilage deteriorates.Type III CollagenThis type works alongside type I collagen to form the framework of various organs, and helps maintain the elasticity and firmness of tissues – especially in blood vessels and organs. It also plays a role in wound healing by supporting the formation of new tissue.Type IV CollagenType IV collagen plays a crucial role in forming the basement membrane, which supports cells and the structural integrity of the epidermis and organs. It is also involved in filtration processes in the kidneys, helping maintain healthy tissue function.Type V CollagenType V works in coordination with Type I collagen to regulate the size of collagen fibrils. Fibrils are important for the structural integrity of tissue matrices – particularly in the cornea for clear vision. Type V collagen is also essential for the formation of cell membranes in various tissues and for placental development during pregnancy.

What should everyone know about collagen supplements?

“Collagen is the most abundant protein in the body, accounting for around 80 per cent of the skin’s structure, though its distribution varies by type,” explains Jen Mackinder, resident nutritionist at Revive Collagen. “From your mid-twenties onwards, natural collagen levels begin to decline by about 1.5 per cent each year, which can affect the health and appearance of your skin, hair, nails, joints and bones.” She adds that taking a daily collagen supplement can help replenish these levels, especially when combined with supportive ingredients like vitamin C and hyaluronic acid, which enhance its effectiveness.

Which form of collagen is most effective?

“Hydrolysed collagen is broken down into smaller peptides, making it easier for the body to absorb,” says Hussain. “This enhances its ability to support the skin, hair, nails and joints.” While collagen can be sourced from marine, bovine, or porcine origins, all experts agree that its hydrolysed form is what truly matters for effectiveness.

Contact us to discuss your requirements of fish collagen manufacturer. Our experienced sales team can help you identify the options that best suit your needs.