Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
Collagen is the building material for your skin, bones, joints, and connective tissue – making up approximately 30% of all protein in your body. From the age of 25, your body's natural production gradually decreases, which eventually affects skin, hair, nails, and joints. At Plenthera, you'll find collagen in its most commonly used forms: marine collagen for skin, bovine collagen for broad support, peptides for maximum absorption. Flavor-neutral or with natural flavor — always without fillers, colorings, or sweeteners.
Which collagen is right for you?
| Form | Type | Best for | Special Feature |
|---|---|---|---|
| Bovine peptides | I + III | Skin, hair, nails, broad support | Grass-fed, flavor-neutral |
| Marine collagen | Mainly I | Skin (focus) | Small peptide size |
| Type II undenatured | II | Joints | Low dosage (~40 mg) |
| Flavored | I + III | Smoothie, coffee, daily convenience | Naturally sweetened |
| Vegan booster | None (cofactors) | Vegan diet, supporting own production | Plant-based |
What is collagen?
Collagen is a fibrous protein produced by the body itself. It is the most abundant protein in the human body (~30% of all protein) and forms the main component of skin, bones, cartilage, tendons, ligaments, and blood vessels. In supplements, collagen is usually hydrolyzed into smaller peptides for better absorption.
The word "collagen" comes from the Greek kólla (glue) and gennan (to produce) — literally "glue-former." This is no coincidence: the body uses collagen as structural tissue that holds cells, organs, and tissues together. There are 28 different types identified, of which type I (~90% of body collagen), type II (cartilage), and type III (skin, blood vessels) are by far the most common.
From about 25 years of age, endogenous collagen production decreases by approximately 1% per year. On the skin, this is visible as reduced elasticity, drier texture, and the appearance of fine lines. UV light, smoking, and sugary foods accelerate this process. Collagen supplements provide the amino acids (especially glycine, proline, and hydroxyproline) that the body can use to build new collagen.
Important to know: after ingestion, collagen is broken down into individual amino acids and small peptides. The body determines where these building blocks are utilized. This means that the promise "drink this and your skin will become firmer" is an oversimplification — what you ingest is raw material, not a ready-made product. For effective production, the body also needs vitamin C (a cofactor in collagen synthesis). Check out our vitamin C category as a logical combination.
Scientific background — what does the research say?
For collagen itself, NO health claims have been approved by EFSA within the EU. This means we are not allowed to make literal claims about what collagen "does." However, there are clinical studies (RCTs) that suggest effects on skin hydration, elasticity, and joint comfort at dosages of 2.5-15 grams per day, for 8-12 weeks. The scientific evidence is heterogeneous, and EFSA has not (yet) recognized the claims.
For the cofactor of collagen synthesis — vitamin C — there IS a recognized EFSA claim: "Vitamin C contributes to normal collagen formation for the normal function of the skin, bones, cartilage, gums, teeth and blood vessels." Therefore, a combination of collagen + vitamin C is a logical daily supplement — you provide both the building blocks and the cofactor.
Finally: collagen is a protein, and according to EFSA, proteins contribute to the maintenance of normal bones and to the growth and maintenance of muscle mass. These claims apply to protein in general, not specifically to collagen.
Vegan collagen boosters — do they exist?
True collagen is by definition animal-derived — the molecule simply does not occur in plants. Nevertheless, products called "vegan collagen" are increasingly appearing on the market. These do not contain collagen itself, but rather building blocks and cofactors that the body can use to make its own collagen: vitamin C, zinc, biotin, amino acids like L-lysine and L-proline, and sometimes silica.
Whether this works as an alternative is not the same as direct collagen supplementation. The studies showing positive effects on skin have mainly been done with hydrolyzed animal collagen. A vegan booster is therefore more of a "support for endogenous production" than a replacement. See our supplements for vegans for plant-based alternatives.
Collagen forms at Plenthera
Bovine collagen peptides
Collagen from grass-fed cattle, hydrolyzed into small peptides for optimal absorption. Contains both type I and type III collagen — popular for those who want to support both skin and general connective tissues. Flavor-neutral and soluble in cold and hot drinks.
Marine collagen
Collagen from fish scales and fish skin. Contains almost exclusively type I collagen — the collagen most abundant in skin. The peptide size is on average smaller than in bovine, which many find beneficial for absorption. Suitable for pescatarians.
Type II collagen (joints)
Undenatured type II collagen, in low dosages (typically 40 mg per day). Sourced from chicken cartilage and chosen by those who specifically focus on joints. Works through a different mechanism than hydrolysates — not as a building block, but via the immune system.
Collagen + flavor (chocolate, vanilla)
For those who want collagen in their yogurt or a shake — our flavored variants are sweetened only with natural ingredients (no aspartame, no sucralose). Ideal for those who want to use it as a smoothie additive.
Vegan collagen booster
Not collagen itself, but a combination of vitamin C, zinc, biotin, and amino acids that support the body's own collagen production. Plant-based alternative for those who do not use animal products.
How to use collagen?
Simple basic approach to collagen supplementation:
- Determine your goal: skin (marine or bovine I+III), joints (type II), broad support (bovine).
- Standard dosage: 5-10 grams of peptides per day, or 40 mg of type II collagen.
- Combine with a source of vitamin C — from food or supplement — for optimal collagen production.
- Stir a scoop (10g) into a glass of water, coffee, smoothie, or yogurt.
- Continue for at least 8-12 weeks — any effects on skin and joints will become visible gradually.
- Combine with other building block suppliers: bone broth (minerals) and protein-rich foods.
Recipe: Collagen Coffee (Bulletproof-style)
Preparation: 3 minutes | 1 serving | ~150 kcal
Ingredients:
- 250 ml fresh coffee (filter or espresso with water)
- 10 grams (1 scoop) bovine collagen peptides
- 1 teaspoon coconut oil or MCT oil (optional)
- Pinch of cinnamon
Preparation:
- Brew coffee and pour into a large mug or blender cup.
- Add collagen peptides, coconut oil, and cinnamon.
- Blend for 10 seconds or froth with a milk frother until creamy.
Tip: For extra support of collagen production, drink a glass of fresh orange juice with it or take a vitamin C supplement.
Myths and misunderstandings about collagen
Myth 1: "Drink your collagen, and it goes straight to your skin."
Not entirely. After ingestion, collagen is broken down by your digestive system into smaller peptides and amino acids. The body itself determines where these building blocks are used — skin, bones, joints, or elsewhere. However, it has been shown that some collagen peptides enter the bloodstream and can stimulate fibroblasts to produce their own collagen.
Myth 2: "Plant-based collagen also exists."
Incorrect. True collagen is by definition animal-derived — the molecule does not occur in plants. What is sold as "vegan collagen" are supportive cofactors (vitamin C, zinc, biotin, amino acids). These can help endogenous production but are not a substitute for direct collagen supplementation.
Myth 3: "The more collagen, the better the effect."
Above a certain dosage (>15 grams), studies show no additional benefit. More important than higher doses is consistency: 5-10 grams per day for 8-12 weeks yields the clearest results in research.
Myth 4: "Collagen in cosmetics works just as well as collagen in powder form."
Collagen in a cream has a molecular structure that is too large to penetrate the skin barrier. It can form a moisturizing top layer but does not penetrate the dermis. For systemic support, oral intake is the proven path.
Combining collagen with other supplements
Collagen works best in combination with cofactors and building blocks that support its production and repair. Commonly chosen combinations:
- Vitamin C: cofactor in collagen synthesis — legally the only collagen-related EFSA claim.
- Bone broth: also supplies collagen plus additional amino acids and minerals.
- Hyaluronic acid: works synergistically in the skin — collagen for structure, hyaluronic acid for hydration.
- Zinc and silica: involved in connective tissue formation — both found in our multivitamin products.
- Glucosamine and MSM: for those focusing on joints, a logical extension of type II collagen.
Frequently asked questions
What is collagen?
Collagen is the most abundant protein in the human body (~30% of all protein). It is found in skin, bones, cartilage, tendons, ligaments, and blood vessels.
What is the difference between marine and bovine collagen?
Marine collagen (from fish) mainly contains type I — popular for skin. Bovine collagen contains type I and III — often chosen for skin plus general tissues. Marine has a smaller average peptide size.
Which collagen is best for skin?
For skin, type I collagen is primarily chosen — marine collagen is almost pure type I, bovine collagen contains type I and III. Always combine with vitamin C.
How much collagen per day?
Common dosages are 5-15 grams of peptides per day. For general support, 10 grams is often used. For type II collagen, the dosage is approximately 40 mg.
When to take collagen?
Timing doesn't seem to make a significant difference — consistency does. Many choose the morning (in coffee or smoothie) or evening (in a glass of water).
Does collagen powder really work?
Clinical studies suggest effects on skin hydration, elasticity, and joint comfort at dosages of 2.5-15 grams per day, for 8-12 weeks. EFSA has not officially recognized the claims.
Does plant-based (vegan) collagen exist?
True collagen is by definition animal-derived. However, there are vegan collagen boosters: products with vitamin C, zinc, and amino acids that support endogenous production.
Do you need vitamin C with collagen?
Vitamin C is a cofactor in collagen synthesis — a low vitamin C status limits production. A combination or sufficient intake from food is therefore logical.
What is the difference between collagen and gelatin?
Gelatin is partially hydrolyzed collagen — it gels in cold water. Collagen peptides (hydrolysate) are further broken down — cold soluble without gelling. Both provide the same amino acids.
How long until I see results?
In studies, changes in skin and joints typically become significant only after 8-12 weeks of consistent use. Do not expect overnight effects.
Sources
- EFSA Regulation (EU) 432/2012 — vitamin C and collagen formation.
- EFSA Journal — Scientific Opinion on the substantiation of health claims related to vitamin C and collagen formation.
- Proksch E. et al., "Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology", Skin Pharmacol Physiol (2014).
- Bello AE & Oesser S., "Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders", Curr Med Res Opin (2006).
- Lupu MA. et al., "Beneficial effects of food supplements based on hydrolyzed collagen", Exp Ther Med (2020).
Disclaimer: This text is intended for informational purposes only and does not replace medical advice. Collagen is a dietary supplement, not a medicine. In case of doubt or if you are taking medication, we recommend consulting a doctor or orthomolecular therapist first.