After a decade immersed in wellness supplements, I can confirm that collagen is one supplement that really has made a difference for me. I have tried almost every brand over the years and yes! I do have a personal favourite and it's the same collagen product I fell in love with 5 years ago when it had me doing a double take in the mirror at my skin (I will highlight which one it is later in this article). But we are all different so it's good to try a few to find which one is best for you of course.

Collagen is not just a buzz word, there's solid science backing up why this protein powerhouse deserves a permanent spot in your wellness routine. I've dug deep into the research to understand what makes collagen so special. So what exactly is Collagen, and how does it work?

What is Collagen?

Collagen is the most abundant protein in our bodies, making up approximately one-third of our total protein mass and about 70% of the protein in our skin. It's essentially the "glue" that holds our body together, providing structure and strength to our skin, bones, muscles, tendons, and ligaments.

According to research published in the International Journal of Molecular Sciences (2011), collagen constitutes about 30% of our total protein mass, making it the most abundant protein in the body. The study further notes that in our skin, collagen represents up to 75% of the skin's protein content (excluding water).

A comprehensive review in the Journal of Cosmetic Dermatology (2012) found that our natural collagen production begins to decline at a rate of approximately 1-1.5% per year starting in our mid-20s. This review also documented that by age 60, there is a significant decrease in collagen content, with some individuals experiencing up to a 35% reduction in total collagen.

With this decline comes the visible signs we typically associate with ageing: fine lines appear, skin loses its firmness, joints may become less flexible, and overall skin radiance diminishes. This is why collagen supplements have become so popular – they provide the building blocks our bodies need to support natural collagen production.

How Do Collagen Supplements Work?

Collagen supplements provide the body with additional collagen peptides or the building blocks needed for collagen production. When we consume collagen supplements, they're broken down into amino acids in our digestive system. These amino acids are then absorbed and used by the body to build new collagen fibres.

Most effective collagen supplements contain "hydrolysed collagen" or "collagen peptides," which have been broken down into smaller, more digestible molecules that are easier for our bodies to absorb and utilise.

Research published in the Journal of Agricultural and Food Chemistry (2016) demonstrated that hydrolysed collagen peptides can be absorbed intact through the intestinal barrier and accumulate in cartilage. The study found that these peptides can stimulate the production of collagen by chondrocytes (cartilage cells), potentially supporting joint health.

Additionally, a clinical study published in Nutrients (2019) found that oral supplementation with specific collagen peptides increased the levels of the essential amino acids proline and hydroxyproline in the bloodstream, which are critical for the body's natural collagen synthesis.

A 2014 study published in Skin Pharmacology and Physiology found that women who took 2.5g of specific collagen peptides daily for 8 weeks experienced a 20% reduction in eye wrinkle volume compared to the placebo group.

Types of Collagen and Their Benefits

There are at least 16 different types of collagen in the human body, but types I, II, and III make up about 80-90% of the collagen in our bodies. Each type has primary functions in specific tissues.

Type I Collagen

Type I collagen is the most abundant type, making up approximately 90% of the collagen in your body. It forms the primary structure of skin, bones, tendons, and fibrous cartilage. This type creates strong, dense fibres that provide tensile strength to these tissues.

As the team at Melrose Health notes, "Most experts agree that Type 1 collagen is the most beneficial for our skin's health. Type 1 collagen can be found in abundance in our skin, hair, and nails. It also forms our bones, making it crucial for maintaining both skin health and bone density."

Research published in the journal Skin Pharmacology and Physiology specifically studied Type I collagen supplementation and found significant improvements in skin elasticity and hydration. Marine collagen extracted from fish primarily contains type I collagen, which is responsible for giving skin its structure and is praised for its high bioavailability, as it's absorbed 1.5 times more efficiently than other collagen types.

Type II Collagen

Type II collagen has a very specific function in the body. It is almost exclusively found in cartilage, which cushions and protects our joints. This distinctive structure gives cartilage its shock-absorbing properties.

"Type 2 collagen takes centre stage for joint health. It's primarily found in cartilage, which is the connective tissue that cushions our joints. Supplementing with Type 2 collagen can help promote joint health and may provide relief for those with joint-related issues," explains Melrose Health. This is supported by studies published in the International Journal of Medical Sciences demonstrated that participants with joint discomfort who took Type II collagen reported significant improvements in joint comfort and mobility.

Type III Collagen

Type III collagen is typically found alongside Type I in the same tissues but has a different fibre structure. It's the second most abundant collagen type in the body after Type I, forming a grid-like mesh that provides support and flexibility.

According to Melrose Health, "Type 3 collagen, often found alongside Type 1, is a major component of our skin. It plays a vital role in maintaining skin elasticity and the health of our vital organs."

Bovine collagen from grass-fed cows is particularly rich in Type III collagen, which is found in reticular fibres that support organs that need to stretch, like the intestines and blood vessels. Type III works synergistically with Type I to enhance skin elasticity and structure.

Is There Vegan Collagen?

True collagen is an animal protein, so technically, there is no such thing as "vegan collagen." However, there are plant-based supplements designed to support your body's natural collagen production.

As Edible Beauty explains, "Plants do not produce collagen as such but they have an important role to play in our body's production of collagen. Whilst collagen production slows as we age it does not stop, so having a nutrient rich diet containing healthy protein, antioxidants and vitamins ensures you are able to enhance the production of your own collagen." Their Native Beauty Collagen Booster contains "antioxidant rich botanicals to support collagen production with normal connective tissue structure and function," with ingredients like Kakadu Plum, Sea Buckthorn Juice, Macqui Berry, and Baobab.

Vegan collagen boosters typically contain key nutrients like vitamin C for collagen synthesis, silica for structural support, antioxidants from plant sources, and amino acids from plant proteins that work together to support your body's natural collagen production.

From Science to Shopping

Now that we've covered the science behind collagen, let me show you some great collagen supplements that can help support your hair, skin, nails, including my personal fav.

Collagen for Skin Benefits

These formulations focus on supporting skin elasticity, hydration, and a more youthful appearance through targeted collagen peptides and skin-loving ingredients.

1. Nutra Organics Collagen Beauty Unflavoured

This versatile beauty supplement features Bioactive Collagen Peptides along with Vitamin C to support skin health. The formula is enriched with zinc from Guava Leaf Extract and silica from Bamboo Stem Extract for hair and nail appearance.

Shop Nutra Organics Collagen Beauty Unflavoured

2. Nutra Organics Marine Collagen Beauty Unflavoured

This marine-sourced formula features a premium Marine Collagen peptide certified sustainable by Friend of the Sea®. It's enhanced with wildcrafted sea buckthorn juice for Vitamin C, bamboo stem extract for silica, and organic Mekabu spore.

Shop Nutra Organics Marine Collagen Beauty Unflavoured

3. This Beauty Chef Plumpers

These convenient chewable collagen tablets offer a great on-the-go option for supporting skin elasticity and hydration. They come in lots of flavours (I love the strawberry) but they also come in chocolate, vanilla and more!

Shop The Beauty Chef PLUMPERS Strawberry

4. Vanessa Megan Astaxanthin & Marine Collagen Skin Boost

This berry-flavoured supplement uniquely combines Marine Collagen Peptides with potent Astaxanthin and Hyaluronic Acid. The formula is further enhanced with Beetroots, Blueberries and Kakadu Plum.

Shop Vanessa Megan Astaxanthin & Marine Collagen Skin Boost

5. OPTY.NC Ultimate 2.0 Marine Collagen Skin & Gut Elixir - MY FAV!

This is my favourite and the one I alluded to above!

This comprehensive formula contains 12 active ingredients including 5,000mg marine collagen peptides, pre and probiotics, and hyaluronic acid. It is not just me that saw visible results on this one, it also has impressive clinical results. The proprietary CollagenRenew OptyBlend™ has impressive clinical results according to OPTY.NC: up to 49% reduction in eye wrinkle volume, 40% increase in skin elasticity, 28% increase in skin hydration, and decrease collagen degradation by up to 31%. There are 2 versions, one for the 30-50 age group and one for 50+.

Shop OPTY.NC Ultimate 2.0 Marine Collagen Skin & Gut Elixir (30-50 age group)

Shop OPTY.NC Ultimate 3.0 Marine Collagen Skin & Gut Elixir (50+ age group)

I've shared my personal experience here, but always speak to your healthcare practitioner before using or changing your supplementation to ensure this product meets your individual needs.

6. The Beauty Chef Deep Collagen Inner Beauty Support

This premium formula features 100% clean, certified sustainable hydrolysed marine collagen peptides sourced from wild-caught North Atlantic cod. What makes it unique is the addition of Bioavailability Factors™ a proprietary blend of digestive enzyme Bromelain and the exclusive Beauty Chef probiotic strain GUT5Y™. It also comes in Berry, Peach and unflavoured options.

Shop The Beauty Chef Deep Collagen Inner Beauty Support

Plant Power: Vegan Collagen Boosters

As mentioned earlier with Edible Beauty's Native Collagen Booster, there are excellent plant-based options for those preferring vegan alternatives. Here's another great plant-based option:

The Beauty Chef COLLAGEN Boost

This berry-flavoured elixir features concentrated superfoods including Maqui Berry, Acai, Papaya, Pomegranate and Queen Garnet Plum. Enhanced with Zinc and Vitamin C plus The Beauty Chef's exclusive Flora Culture™ fermentation process.

Shop The Beauty Chef COLLAGEN Boost

So that's the face done! Now the body...

These formulations are designed for active lifestyles and overall body wellness.

1. Nutra Organics Collagen Body (Joints + Bones)

This specialised formula features Bioactive Collagen Peptides complemented by vitamin D from organic white button mushroom and calcium from arctic sea algae. The unflavoured powder dissolves easily into both hot and cold foods.

Shop Nutra Organics Collagen Body (Joints + Bones)

2. Nutra Organics Collagen Build

This performance-focused formula features specific collagen peptides and magnesium from arctic sea salt. With 95% protein content, it provides essential amino acids for muscle support. Great for active types to support work outs.

Shop Nutra Organics Collagen Build

3. Melrose FutureLab Muscle Protein Complex Oral Powder

This is a comprehensive blend containing 25g of protein, including 15g of clinically trialed Collagen peptides, as well as an additional 10g of GELITA collagen protein, to help maintain lean body mass in ageing individuals. This product is TGA Listed (AUST L 449207). ALWAYS READ THE LABEL AND USE ONLY AS DIRECTED. Vitamins, minerals and nutrients can only be of assistance if dietary intake is inadequate. Do not exceed 29g (1 level scoop) per day. Contains naturally occurring sulfites and phenylalanine from collagen.

Shop Melrose FutureLab Muscle Protein Complex Oral Powder

When considering any new diet, vitamins or supplements it is important to seek advice from your healthcare professional.