GuideProtein & collagen

Collagen Types I, II & III

Collagen powders, jellies and shots now come in dozens of styles, and the labels rarely explain the differences. This guide covers what collagen is, peptides versus gelatin, marine versus bovine sources, typical serving sizes, allergy notes and what the research has looked at. No health claim for collagen is authorised in the EU.

By the Healthana Editorial Team · Last reviewed: 01 Nov 2026

Daily reference intake (NRV)No NRV set
Upper limit for adultsNo upper limit set; see guidance below

What collagen is

Collagen is the most abundant protein in the human body. It forms long, rope-like fibres that give structure to skin, tendons, ligaments, cartilage, bone and blood vessels. Your body makes its own collagen from amino acids, especially glycine, proline and hydroxyproline, with vitamin C needed for the process. Production naturally slows with age, and it is also affected by sun exposure, smoking and poor sleep.

When you eat collagen, digestion breaks it down into amino acids and small peptides, which the body then uses wherever it needs protein. Studies have looked at collagen supplements and skin, joints and muscle recovery, but results are mixed, many trials are small or industry-funded, and EFSA did not find a cause-and-effect relationship for a joint claim it assessed. No health claim for collagen is authorised in the EU, so we describe forms and amounts, not results.

Forms you'll see on labels

FormWhat to know
Hydrolysed collagen (collagen peptides)Collagen broken into short chains. Dissolves in hot or cold drinks without setting. The most common supplement form.
GelatinPartly broken-down collagen that sets into a gel when cool. Used in jellies and cooking.
Undenatured type II collagenKept in its original structure, from chicken cartilage, and used in small doses of milligrams rather than grams.
Marine collagenFrom fish skin or scales; mostly type I. Not suitable for people with fish allergy.
Bovine collagenFrom cattle hide or bone; types I and III. Check the source animal on the label if this matters to you.
Shots, jellies and gummiesConvenient formats, often with added vitamins, hyaluronic acid or sweeteners. Check the collagen amount per serving.

Collagen types I, II and III describe where the collagen naturally sits in the body: type I and III in skin, bone and tendons, and type II in cartilage.

How much: servings and food sources

  • NRV: none set, because collagen is a protein, not an essential nutrient.
  • Upper limit: none set. Collagen counts toward your daily protein intake.
  • Typical servings: hydrolysed collagen products usually provide 5–10 g a serving, and research has used about 5–20 g a day. Undenatured type II products use around 40 mg.
  • Not a complete protein: collagen lacks the essential amino acid tryptophan, so it should not replace other protein foods such as eggs, dairy, fish or legumes.
  • Food: slow-cooked cuts with connective tissue, fish skin, chicken skin and bone broth contain collagen. A balanced diet with enough protein and vitamin C supports the body's own production.

Many collagen products add vitamin C. Vitamin C has its own authorised claims, which you can read in our vitamin C guide.

Who should check with a doctor or pharmacist first

  • Anyone with a fish or shellfish allergy, before using marine collagen.
  • People with egg or other allergies, as some products contain eggshell membrane or other added ingredients.
  • People with kidney disease or on a protein-restricted diet, since collagen adds protein.
  • Pregnant or breastfeeding women, especially for products with added herbal extracts or high-dose vitamins.
  • Children: check the age on the pack and ask a doctor or pharmacist.

How to read the label

  • Collagen per serving: look for the collagen amount in grams, not just the serving size. A 25 ml shot may provide 10 g, while a jelly spoon may provide 7.5 g.
  • Source and type: marine, bovine or chicken, and types I, II or III.
  • Added ingredients: vitamin C, biotin, zinc or hyaluronic acid are often included; check their %NRV if you also take a multivitamin.
  • Sugars and sweeteners: shots and gummies may contain sugar or sugar alcohols.
  • Servings per pack: a 300 g tub at 10 g a day lasts 30 days.

Compare powders, shots and jellies in our collagen collection.

Bahrain & GCC notes

Collagen powders dissolve well in hot drinks, including karak, coffee and tea, so a serving at suhoor or iftar is easy to fit into Ramadan routines. Keep tubs closed tightly and away from humidity, and store liquid shots as the label directs. Unflavoured powders mix into laban or smoothies too. Browse the full collagen range.

Vera Nutra Pure Marine Collagen Powder 300g
Label check

Reading a real label

Vera Nutra Pure Marine Collagen Powder 300g
On the labelWhat it means
10,000 mg per 2 scoops (10 g)Hydrolysed fish collagen
Type I and IIIThe collagen types named on the label
One ingredient, 0 g sugarNothing else added
Contains fishImportant if you have a fish allergy
30 servingsOne month at one serving a day
Figures from the product's own label. Always check the pack in your hand.See this product
EU-authorised health claims

    No health claim is authorised for this ingredient in the EU. We share facts only.

    Frequently asked questions

    What is the difference between collagen peptides and gelatin?

    Both come from collagen, but peptides are broken into shorter chains so they dissolve without setting, while gelatin forms a gel when cool.

    Is marine collagen different from bovine collagen?

    Marine collagen comes from fish and is mostly type I; bovine collagen comes from cattle and contains types I and III. People with fish allergy should avoid marine collagen.

    How much collagen is in a typical serving?

    Most hydrolysed collagen products provide 5–10 g per serving. Undenatured type II products use much smaller amounts, around 40 mg.

    Can collagen replace my protein shake?

    Not fully. Collagen lacks the essential amino acid tryptophan, so it is not a complete protein.

    Is there an authorised EU health claim for collagen?

    No. No health claim for collagen is authorised in the EU.

    Sources
    This page is general information from Healthana, not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Speak to your doctor or pharmacist if you are pregnant or breastfeeding, take medication or have a medical condition. Editorial policy
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