Which collagen should you choose to improve your health and skin?

There are 29 types of collagen in the human body, but three of them are particularly important: types I, II and III [1].
Type I collagen: the most common, flexible and strong, it provides resistance to force, tension and stretching. It is found in all connective tissues, including scar tissue, tendons, ligaments, bones, the cornea, skin and dentine. 
Type II, for its part, is found mainly in cartilage and is recommended for those who want to support their joints. In cases of joint pain, it is best to prioritise this type.
Finally, type III provides a flexible network for cellular support, forming the main component of reticular fibres. It is often found in organs such as the skin and blood vessels. It is also abundant during the early stages of wound healing.

When wondering how to choose your collagen, it is essential to identify the type of collagen that matches your health goals.

Why take collagen? 

The body's collagen production decreases by 1.5% per year from the age of 25. By the age of 35, only 80% of our collagen reserves remain [2]…

Supplementation may be worth considering, as in food it is mainly found in bone broth, or in skin (pork, beef, chicken) and fish bones — dishes that are not necessarily eaten every day. 

The benefits of collagen for skin 

Collagen is often associated with skin beauty, but its benefits go far beyond that. For the skin, it helps improve hydration, reduce wrinkles and strengthen firmness. It also promotes cell regeneration and epidermal renewal.

Its efficacy has notably been demonstrated in a robust study (randomised, controlled and double-blind) with a daily intake of 2.5 g. Significant results are observed from 8 weeks of use, and optimal results at 12 weeks, for skin firmness and elasticity and a significant reduction in wrinkles [3]. Two further studies, with a daily intake of 3g of collagen for 4 to 12 weeks, showed a notable improvement in skin elasticity and hydration [4]. A 2021 review identified 8 studies with doses between 2.5 and 3g validating these effects [5]. This was confirmed by the most recent research analysis, dating from 2023 [6]. 

Collagen may also help with nails. One study notably showed that taking 2.5 g of hydrolysed collagen promotes a 12% increase in nail growth rate and a 42% reduction in the frequency of broken nails [7]. 

The benefits of collagen for hair

The hair cells that are essential for hair formation, growth and the hair cycle are rich in type 1 and type 3 collagen. Collagen contains amino acids that enable the production of hair keratin.

A great deal of research has demonstrated the efficacy of oral collagen supplementation on hair beauty. A 16-week study of 44 women showed in particular that 2.5g of collagen led to a 31% increase in hair follicle cell proliferation compared with a placebo. They also identified a significant increase in hair thickness [8]. 

Collagen can be taken in combination with our hair loss food supplement Mama hair or our hair growth capsule Hair essentials. 

The health benefits of collagen

Beyond its beauty benefits, such as reducing stretch marks, hydrating the skin and promoting healthy hair, collagen also has health benefits during and after pregnancy. Collagen is notably found in the fibrous tissue of the cervix, where it gives the cervix its mechanical properties. It also plays an essential role in the uterus in terms of mother-foetus exchange [9]. 

In the postpartum period, collagen may help support uterine healing. A study in rats showed that marine collagen can significantly promote healing and recovery after a caesarean section. A human study would be needed to validate these findings [10]. Taking it is compatible with our postpartum food supplement which also supports healing. 

It may also be beneficial for supporting bone mineral density [11].

It may also help reduce joint pain [12].

To know which collagen to choose, several factors need to be taken into account: origin, form, dosage, and product quality.

Marine, bovine, or plant-based collagen? 

Marine collagen is derived from fish and is often better absorbed due to its fine structure. Its molecular weight is indeed lower than that of bovine collagen [13]. Fish collagen is also more soluble in water. It is primarily rich in type I collagen. Marine collagen food supplements are therefore the preferred choice. 

Bone broths can contain chicken or beef collagen. Beef-based broths tend to be richer in collagen. 

Please note: vegan collagen does not exist — it is purely a marketing term. Collagen is a protein exclusively of animal origin, found in connective tissues. It is always derived from bovine, marine, or egg sources. What is referred to as "vegan collagen" is in reality a complex of plant-based actives intended to stimulate the body's natural collagen synthesis, but it is not collagen.

Which collagen to choose based on form? 

To know which collagen to choose, it is important to be well acquainted with its form. This determines how it is absorbed by the body and therefore how effective it is. 

Hydrolysed collagen in peptide form is better absorbed by the body. One indicator is molecular weight, which should be between 2000 and 5000 Da at most for good absorption [14]. The lower this value, the better it will be absorbed. 

What dose of collagen should you take? 

Collagen loss increases with age, so depending on your age, your needs may not be the same. Certain nutritional and lifestyle factors can also accelerate this loss. For example, smoking, drinking alcohol, and even lack of sleep contribute to skin ageing by reducing collagen production. In addition, a diet high in added sugar and ultra-processed foods should be avoided, as it can lead to premature ageing and reduce collagen renewal [15]. Excessive sun exposure also degrades collagen production [16]. 

Furthermore, if it is well hydrolysed and of low molecular weight, the required dose is lower. 

Numerous studies show benefits from as little as 2.5g per day. At this dose, a powder format is more suitable as a supplement than a capsule format. 

To know how to choose your collagen, you should also look at complementary ingredients, such as vitamin C as a complement, which supports absorption. We also ensure manufacturing quality (certifications, absence of contaminants) and that the finished product is made in France.  

At Jolly Mama, we use a low molecular weight collagen (2000 Da), which ensures optimal absorption by the body. Our collagen is primarily type I. One serving of our collagen food supplement provides 3g of collagen, supported by scientific studies. Our products are also rich in natural vitamin C.  

Le marché du collagène est en pleine expansion, mais il est aussi truffé de promesses exagérées. 

Contrairement à certaines allégations, le collagène n’agit pas comme un élixir de jouvence immédiat. Son effet est progressif, et dépend fortement du mode de vie global (nutrition, stress, sommeil). C’est un coup de pouce pour prendre soin de soi. 

Autre mythe courant : tous les collagènes seraient équivalents. En réalité, comme nous l’avons vu, leur origine, leur structure et leur biodisponibilité varient grandement. Se fier uniquement au prix ou à la popularité d’un produit peut être trompeur.

Enfin, attention aux produits qui prétendent « reconstruire la peau » en quelques jours. Le collagène ne remplace pas une routine de soins adaptée ni une hygiène de vie équilibrée.

Selon certaines allégations marketing, le goût permettrait de savoir quel collagène choisir : c’est faux ! 

Knowing which collagen to choose requires an understanding of its different types, their benefits and quality criteria. Whether you are looking to support your skin, your joints or your overall health, it is essential to know how to choose your collagen by taking your profile and goals into account. By avoiding marketing pitfalls, you can opt for an effective, suitable and safe product.