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Collagen: Peptides, Types, Food and Safety
Also known as collagen peptides, hydrolyzed collagen, marine collagen, bovine collagen, gelatin, type I collagen
Short answer
Collagen is the most abundant protein in the body and a main part of skin, bone, tendons and cartilage [1]. Supplements usually contain hydrolyzed collagen (collagen peptides) from cow, pig or fish sources [1][2]. Collagen lacks the amino acid tryptophan, so it is an incomplete protein [3]. Supplements are not FDA-reviewed before sale, and quality varies [1].
Last reviewed · 6 sources
What is Collagen?
Collagen is a structural protein. Its fibers make up connective tissue, a major part of bone, skin, muscles, tendons and cartilage [1]. Nearly 28 types are known; type I is the most common in skin, bone, teeth, tendons and ligaments [2]. The body makes its own collagen, and vitamin C is required for that process [4]. When you eat collagen, it is digested into amino acids like other protein [1].
Forms of Collagen you'll see on labels
Hydrolyzed collagen (collagen peptides)
Collagen broken down into small peptides, about 3–6 kDa. Sold as pills and powders and described as more easily absorbed [1][2].
Gelatin
A form of collagen made by boiling animal bones, cartilage and skin; the liquid sets as it cools [1].
Bovine, porcine or marine collagen
Names the source: cow, pig, or fish skin, scales and bones [2].
Collagen blends
Some products add vitamin C, biotin or zinc [1].
How Collagen appears on a label
Collagen is listed by weight, in grams (g) or milligrams (mg), often with the source (bovine, porcine or marine) and the form (hydrolyzed collagen or collagen peptides) [1][2]. Collagen lacks the essential amino acid tryptophan, so it is rated an incomplete protein [3]. Check blends for added biotin, which can interfere with lab tests [5].
When to take Collagen
None of the sources used here name a best time of day, or say whether to take collagen with or without food.
What to keep apart from Collagen
Vitamin C
The body needs vitamin C to make collagen, and low vitamin C impairs collagen synthesis [4]. Some collagen products add vitamin C [1].
Other protein foods
Collagen lacks tryptophan, so it cannot be your only protein. One analysis estimated collagen peptides could make up to 36% of protein in a typical US diet while still meeting essential amino acid needs [3].
Biotin (in hair, skin and nail blends)
Biotin in supplements can interfere with some lab tests and cause wrong results [5]. Tell your doctor and the lab before blood tests.
Foods that contain Collagen
- Tough cuts of meat with connective tissue, such as pot roast, brisket and chuck steak
- Bones and skin of fish
- Bone broth (amounts vary by batch)
- Gelatin
Who should ask a doctor or pharmacist first
Research so far has not shown side effects in people given collagen supplements, but much of it is industry-funded, and there are concerns that some products contain heavy metals [1]. If you are pregnant or breastfeeding, take regular medicines, or have a food allergy (check whether the source is fish, cow or pig), ask a doctor or pharmacist first.
Keep Collagen in a routine that fits
Supin schedules what you take by time of day, reminds you, and tells you when a bottle runs low.
Collagen: questions people ask
Collagen fibers form connective tissue, which is a major part of bone, skin, muscles, tendons and cartilage and helps tissues withstand stretching [1].
The name tells you the source. Bovine collagen comes from cows, and marine collagen comes from fish skin, scales and bones [2].
No. Collagen lacks the essential amino acid tryptophan, so it is classed as an incomplete protein [3].
Yes. Vitamin C is required for the body to make collagen, and a lack of it weakens connective tissue [4].
Collagen is found only in animal foods with connective tissue, such as tough cuts of meat, fish bones and skin, bone broth and gelatin [1].
Sources
- Collagen — The Nutrition Source, Harvard T.H. Chan School of Public Health
- Hydrolyzed Collagen: Sources and Applications (León-López et al., 2019) — Molecules
- Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance (Paul et al., 2019) — Nutrients
- Vitamin C: Fact Sheet for Health Professionals — NIH Office of Dietary Supplements
- Biotin Interference with Troponin Lab Tests - Assays Subject to Biotin Interference — U.S. Food and Drug Administration
- Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis (2023) — Nutrients
Educational information, not medical advice. The amounts above are official reference values, not a recommendation for you. Check with your doctor or pharmacist before starting or changing supplements, especially if you take medication, are pregnant or have a health condition. Supin sells a subscription, not supplements. Last reviewed .