How to Choose a Collagen Supplement?
Published: 3 February, 2025 | 4'
During the winter months, social media is flooded with content about bone broth and how to prepare it, as there is a popular belief that it aids in the incorporation of collagen and other beneficial nutrients for the health of our tissues such as glucosamine and chondroitin.
Currently, there is a significant general interest in collagen due to its multiple benefits and, therefore, also about how to include it in the diet through supplementation. In fact, these products are in high demand both as an ingredient and as a supplement in the food, pharmaceutical, and cosmetic industries1. Their success is based on their effectiveness, as recent studies indicate that, with a daily dose of 5 grams, positive effects can be noticed in the body after four weeks of consistent consumption2,5.
We explain the role of collagen and the different types we can find in supplement form with the help of María Esther García de la Cruz, a pharmacist and essential oils specialist, and Doctor José Luis Castilla, a specialist in physical medicine and rehabilitation.
The role of collagen in our body
Collagen is a protein that is naturally found in tissues such as skin, bones, tendons, and cartilage, among others3. This protein provides structure, elasticity, and firmness to the skin and other tissues such as joints. As we age, the production of collagen gradually decreases, and visible signs of aging begin to appear, such as fine lines, in addition to experiencing changes at the joint level, such as increased stiffness and reduced flexibility in movement.
Thus, “by complementing a balanced diet with specific collagen dietary supplements, we can promote the wellbeing of the skin and joints, but we must know which ones are most suitable and how to incorporate them into our routine. It's crucial to make an informed choice,” points out the pharmacist.
Are all collagen supplements the same?
In this sense, not all supplements are the same nor do they fulfil the same functions, so it's advisable to choose the type of collagen that best meets specific needs rather than resorting to products that include numerous active ingredients in their formulation or combining several supplements throughout the day without a defined requirement.
“In addition to caring for our diet, it is possible to complement it with collagen supplements, preferably hydrolysed, which are easily absorbed by the body,” explains María Esther García.
Hydrolysed collagen: the easily absorbed option
Hydrolysed collagen refers to small fragments of this protein, segmented through a process called hydrolysis, which breaks down its long chains of amino acids into shorter units. This facilitates absorption in the intestine, allowing it to be distributed to the parts of the body that most require it and be incorporated into the skin, bones, and cartilage. Evidence demonstrates the benefits of supplementation with hydrolysed collagen in reducing signs of skin aging after four weeks4.
Collagen peptides is a synonymous term with hydrolysed collagen, although this nomenclature is more commonly used in cosmetic products.
Types of collagen and their functions
“The body produces several types of collagen,” explains Doctor José Luis Castilla, “the type I collagen is the most abundant in the human body, found in skin, tendons, and bones, improving the elasticity and firmness of the skin. Type II helps to maintain joint mobility, as it is located in the cartilage of the joints. Meanwhile, type III, associated with flexible tissues like blood vessels, complements the benefits of type I in dietary supplements.”
The expert adds that collagen dietary supplements often contain hydrolysed collagen peptides that mainly combine types I, II, and III, along with other active ingredients, depending on the intended functionality or target audience.
Firmness in the skin and reducing fine lines
Thus, “for those looking for the wellbeing of their skin from the inside out, it is interesting to have supplements that include hydrolysed collagen combined with hyaluronic acid, vitamin C, and other antioxidants, which reduce fine lines, hydrate, and provide firmness, such as Beauty In & Out Elixir,” explains pharmacist María Esther García.
Support for the joints
The combination of glucosamine and chondroitin with hydrolysed collagen is more interesting if seeking to promote movement and provide comprehensive support for joint functionality. In the doctor's words: “supplements like Condrohelp Forte and Artrohelp Forte, which bundle these ingredients, are recommended for active individuals, athletes, or those who want to address the challenges that come with aging in their joint system.”
Moreover, in the medium and long term, it is important to consider that “the hydrolysed collagen found in these dietary supplements provides essential amino acids for synthesising new collagen fibres in the body,” states Doctor José Luis Castilla. These amino acids are also fundamental for the formation of new collagen molecules.
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Content reviewed by the specialists from the Scientific Information area of MARNYS in collaboration with pharmacist and essential oils specialist Mª Esther García de la Cruz and Doctor José Luis Castilla Cubero. This article is informative and does not replace a consultation with a specialist.
About the specialist
Ms María Esther García de la Cruz holds a degree in Pharmacy, Biochemistry, and Molecular Biology from the Complutense University of Madrid and is a specialist in essential oils.
About the specialist
He has over 20 years of experience in medicine, specifically in rehabilitation and trauma. He currently works as a specialist in Physical Medicine and Rehabilitation in the Andalusian Health Service and is also the Medical Director at the Dharma Medical Centre.
