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 considered: the source, the form, the dosage, and the quality of the product.

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 water-soluble. 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 will be richer in collagen. 

Please note: plant-based collagen does not exist — it is purely a marketing claim. Collagen is a protein of exclusively animal origin, found in connective tissues. You will always find it sourced from bovine, marine, or egg origins. What is called "plant-based collagen" is in reality a complex of plant actives intended to stimulate the natural synthesis of collagen, but it is not collagen.

Which collagen to choose based on form? 

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

Collagen hydrolysed into peptides is better absorbed by the body. One indicator is the molecular weight, which should be between 2,000 and 5,000 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. Additionally, certain nutritional and lifestyle factors can accelerate this loss. For example, smoking, consuming alcohol, and even lack of sleep contribute to skin ageing by reducing collagen production. Furthermore, a diet high in added sugar and ultra-processed foods should be avoided, as it can lead to premature ageing and reduces 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. 

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

To know how to choose your collagen, it is also worth examining the complementary ingredients, such as vitamin C as a complement, which promotes 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 (2,000 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.  

The collagen market is booming, but it is also rife with exaggerated promises. 

Unlike certain claims, collagen does not act as an instant elixir of youth. Its effect is gradual, and depends greatly on overall lifestyle (nutrition, stress, sleep). It is a helpful nudge towards taking care of yourself. 

Another common myth is that all collagens are equivalent. In reality, as we have seen, their origin, structure and bioavailability vary greatly. Relying solely on the price or popularity of a product can be misleading.

Finally, be wary of products that claim to "rebuild skin" in just a few days. Collagen is no substitute for a proper skincare routine or a balanced, healthy lifestyle.

According to some marketing claims, taste can tell you which collagen to choose — this is false! 

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.