Collagen

Collagen is the protein that gives skin, tendons and cartilage their structure. Your body builds it from amino acids, mainly glycine, proline and hydroxyproline. Supplements do not deliver whole collagen. They deliver hydrolysed collagen peptides: the long protein chains are cut into short pieces, so your gut can absorb them.

The source decides the collagen type

Marine collagen comes from fish skin and is almost entirely type I, the type that dominates in skin. Bovine collagen supplies types I and III and usually costs less per gram. Chicken and eggshell membrane deliver type II, which belongs to cartilage. Multi-collagen blends put several sources in one scoop. In practice your diet decides: marine is out with a fish allergy, bovine is out if you avoid beef. If you shop by goals for skin, hair and nails, type I sources are the usual starting point.

Grams per serving, not the number on the front

Human studies mostly use 2.5 to 10 grams of peptides a day. One scoop of powder reaches that. Capsules hold far less per serving, so a small capsule dose is a top-up rather than the same thing. Three things are worth checking on every label:

• the grams of peptides per serving
• how many servings the pack really contains
• whether the peptides are hydrolysed

Many products add vitamin C, and supplements with vitamin C are worth a look, because vitamin C contributes to normal collagen formation for the normal function of skin.

Timing is flexible, taste is not

Peptides are not a pre-workout, so morning coffee, porridge or an evening drink all work equally well. Unflavoured powders dissolve in hot and cold liquid, although marine powders can carry a faint fishy note that flavoured versions cover. Liquid sachets cost more per gram. People choose them for convenience, not for better absorption. A sachet you actually take beats a tub that stays in the cupboard.

How we choose the collagen we stock

We look at three things: the form, the dose and the combinations. We stock hydrolysed peptides, because whole collagen is too large to absorb well. We want the grams stated per serving, not hidden inside a blend. We keep both marine and bovine options, so allergies and diets are covered, and we say plainly that a bovine powder is often the cheaper route to the same daily grams. Every product passes our compliance team, we test products ourselves and independent labs spot-check batches. You can read how we select brands and products.

Who it suits, and what is realistic

Collagen peptides suit people who want a steady daily habit: often adults over forty, people training hard, and anyone whose protein intake is low. In the UK no health claim is authorised for collagen itself, so we will not promise firmer skin. What we can say is concrete: it is a protein, taken daily, and the studies run for eight to twelve weeks before they measure anything. Give it that long at a consistent dose and judge it then, not after a fortnight. For the rest of your routine, browse the rest of our supplement range.