What is collagen? A guide to collagen types and benefits

Collagen is an essential protein that is integral in maintaining our health. Our bodies are wired to naturally produce collagen by combining amino acids from protein-rich foods with essential vitamins and minerals, such as vitamin C, Copper and Zinc. The body’s collagen production and structural integrity naturally decline as we age, therefore by incorporating more collagen into our diets, we can help maintain strong bones, support our joints and promote radiant skin.

Keep reading as we take a deep dive into all things collagen, including comparing the different types of collagen, what forms are most effective and exploring the best ways to incorporate more of this powerful protein into your daily routine.

What is collagen?

Collagen is the most abundant protein in the human body and is a major component in the structure of our skin, teeth, bones, nails, ligaments and tendons[1]. The word itself comes from the Greek word ‘kolla’ which translates to ‘glue’ in English. Quite literally, collagen is the glue that holds the human body together, forming a scaffold-like structure that supports the body. 

There are many benefits to collagen, both inside our bodies and our outer appearance, however, as we age, not only does the amount of collagen being produced decline, but the quality of the collagen decreases as well. Thankfully, we can help support the production of collagen by ensuring we stick to a balanced diet rich in vitamins, nutrients and minerals, as well as by adding collagen supplements into our daily diet. 

What are the types of Collagen?

In total there are 16 different types of collagen[2], however, there are 4 main types which hold particularly important roles:

• Type 1 - Collagen that acts as the building blocks for our skin, tendons, ligaments and bones that make up around 90% of the collagen production inside our bodies. 

• Type 2 - Collagen that is made up of loosely packed fibres, making it more elastic and works to support our joints and skin elasticity.

• Type 3 - Collagen that supports the structure of our organs, muscles and arteries.

• Type 4 - Collagen that helps with filtration and drawing out impurities to keep our skin youthful and healthy.

This collection of naturally occurring collagens makes up a third of all proteins in the body and is commonly known as endogenous collagen[1]. This endogenous protein is naturally synthesised by the body and is responsible for several important bodily functions, however, our levels of this collagen naturally start to break down and deplete as we age. This is where exogenous collagen comes in to help boost your body's collagen levels. Exogenous collagen comes from an external source which we can find in the form of supplements, powders and collagen-infused skincare.

The body naturally makes its collagen proteins from three main amino acids: proline, glycine and hydroxyproline. These amino acids are hard to get in your everyday diet unless you regularly eat organ meats or foods like bone broth, which is where exogenous collagen can help. By incorporating collagen supplements into your diet, you can help give your body the extra amino acids it needs to increase collagen production, which in turn helps to support tissue regeneration and revive ageing skin.

What are the benefits of collagen?

Collagen has many benefits for the body both internally and externally. Depending on the form of collagen supplement you use and what type of collagen it is made from, the benefits you receive will be different. The top five benefits of collagen include:

Healthier skin 

Both collagen supplements and collagen-infused skincare can help to fight the appearance of wrinkles, improve skin elasticity and firmness and give you a healthy glow[3]. 

Improved gut health and better digestion 

Collagen plays an integral role in strengthening the lining of our gut as it contains the amino acid, glycine, which helps to soothe and repair the gut and promote healthy digestion[3].

Stronger hair and nails 

Oral collagen supplements can also help to improve the strength of brittle nails and hair dullness due to the presence of peptides and lipids which are the building blocks for healthy hair, skin and nails[3].

More muscle mass and reduced recovery time 

Around 1-10% of muscle tissue in the human body is made up of collagen, therefore by supplementing additional collagen you can help to build muscle mass and fortify the connective tissue which supports active muscles and in turn reduces injury recovery time[3].

Stronger bones and may lessen joint pain 

Our bones are made up of collagen, therefore by adding extra collagen into our diet through supplementation, we can strengthen our bones, improve their structure and help maintain bone mass as we age[3].

What are the different types of collagen supplements made of?

Generally speaking, a balanced diet rich in vitamins, nutrients and minerals is a great way to keep our collagen production perpetuated. However, lifestyle factors such as dietary requirements, a vegan or vegetarian diet and ageing may mean some people require a helping hand from collagen supplements. The best collagen supplements are the ones that can easily fit into your daily routine, whether it be in the form of tablets, collagen powders or oils, how you can supplement this protein is up to which you are most likely to use. 

Most collagen supplements are made from animal sources, however, there are a number of plant-based alternatives that work just as well. There are three main types of collagen supplements that you can use; marine collagen, bovine collagen and vegan collagen. Good quality collagen supplements should always be transparent about where they derive the sources of collagen, which is something you should look out for when choosing which type is best for you.

What is marine collagen?

Marine collagen has been hailed for its ability to improve skin elasticity and hydration, with the ability to also reduce the appearance of fine lines and wrinkles. This specific type of collagen is made up of peptides derived from fish and marine life and is thought to be one of the most environmentally-conscious, sustainable collagen supplements as it is typically made using parts of marine life that have been discarded. Due to its smaller molecular weight, marine collagen also has the most efficient level of absorption.

Bare Biology Skinful Pure Marine Collagen £39.99  and Zooki Collagen Mango Sachets £22.39 

This Bare Biology Skinful Pure Marine Collagen is a virtually tasteless powder that can be easily mixed into any drink or food. Whether you choose to add it to your morning coffee, elevate your daily smoothie or simply mix it in a glass of water, this marine collagen is made from certified sustainable hydrolysed wild codfish and offers a pure protein source packed with amino acids. 

Another popular marine collagen supplement is the Zooki Collagen Mango Sachets. Containing hydrolysed marine collagen, this supplement is designed to support your skin from within and offers a delicious flavour that you'll look forward to taking. Providing targeted support for your skin, cartilage and bones, Zooki wraps nutrients in the same lipids that are found in the walls of your cells which helps to deliver them directly into your system. 

What is bovine collagen?

Bovine collagen is a blend of both type 1 and type 3 collagen and is the naturally-occurring protein that is found in the muscles, bones and hides of cows. This bovine collagen that is derived from cows and other animal proteins is most similar to the collagen we naturally produce in our bodies. Bovine collagen is rich in the three key amino acids mentioned above, which have also been shown to promote normal inflammatory processes and support immune function in addition to increasing collagen.

Ossa Grass Fed Collagen Peptides £32.00 and Planet Paleo Organic Bone Broth £27.99 

Adding collagen peptides into your nutritional regime is a key part of maintaining our body's health. Ossa Grass Fed Collagen Peptides are a simple way to add these essential amino acids into your diet. Containing collagen that is ethically sourced from grass-fed cattle, this soluble powder has a neutral flavour making it easy to add to any dish or drink. This organic, high-quality bovine is slowly processed to release all of the powerful primal nutrients and not only contains collagen protein but also glucosamine, hyaluronic acid and an abundance of minerals. 

Another simple way to consume bovine collagen is through bone broth. Bone broth not only boosts collagen but also helps to maintain a healthy immune system, improve joint pain and support digestion. This Planet Paleo Organic Bone Broth delivers a unique protein that is rich in amino acids, this bone broth is made from 100% pasture-raised bovine bone collagen protein and can be consumed alone as a tasty savoury drink or added to recipes as a nutritious base.

What is vegan collagen?

Most collagens are made from marine or grass-fed animals, however, there are also many vegan collagen sources, which can come from plant-derived ingredients such as beans, nuts, seeds and soy. Although collagen has no direct vegan or vegetarian alternative, as the unique set of amino acids found in collagen do not naturally occur in plants, several plant-based alternatives contain nutrients that aid the body’s natural production of collagen, acting as cofactors for collagen synthesis or by providing protein to help repair and build collagen in the body.

Vivo Life Collagen Builder: Vanilla Cinnamon £44.99 and Ancient + Brave Radiant Collagen £37.00 

Scientifically proven to effectively support natural collagen formation, healthy hair, skin and nails, this Vivo Life Collagen Builder offers a superior amino acid profile using plant-based ingredients, which is typical to what a serving of marine and bovine collagen could offer. Made from fermented yellow pea protein, cold-pressed hemp protein and a blend of amino acids, this vegan collagen offers a delicious vanilla and cinnamon taste that mixes perfectly with your favourite plant-based milk or can be added to a nutritious smoothie. 

Another great vegan collagen source is the Ancient + Brave Radiant Collagen. Containing a unique blend of amino acids, formulated to match the profile of bovine collagen, in combination with plant proteins and botanical extracts, this vegan collagen offers the same benefits without the need for animal byproducts. Boasting a delicious blend of raspberry, haskap and beetroot, this vegan collagen contains natural phytonutrients which work with vitamin C to protect cells from oxidative stress. Featuring essential vegan nutrients including choline, iodine and vitamin D, this radiant collagen blend is perfect for active lifestyles, providing an efficient and effective way to boost collagen that nourishes your skin from within, boosts metabolism and supports the immune system.

Improve collagen production with Planet Organic

If you’re interested in adding a collagen supplement into your daily routine, browse through our full range of collagen supplements and powders available here at Planet Organic to find the right type to get you started on your collagen journey.