In short:
- Collagen is the most abundant protein in the human body: it gives structure to skin, bones, tendons, ligaments and cartilage.
- At the time of writing, no health claim is authorised for collagen itself in the EU register.
- Vitamin C contributes to normal collagen formation: it is vitamin C that supports the claims of collagen supplements.
- As a supplement, it comes as hydrolysed peptides, of bovine, porcine or marine origin.
Collagen is everywhere: in the beauty aisles, in the sports aisles, in drinks and even in protein bars. For anyone who runs a lot, the promise of joints and tendons in better shape is appealing. Before buying any, it is worth knowing what the authorities really recognise.
Collagen at a glance
| Benchmark | Value |
|---|---|
| Family | Protein (structure of skin, bones, tendons and cartilage) |
| Authorised claim for collagen | None at the time of writing in the EU register |
| Associated nutrient | Vitamin C: contributes to normal collagen formation |
| Supplement forms | Hydrolysed collagen peptides, of bovine, porcine or marine origin |
| Well-known branded ingredient | Peptan (collagen peptides) |
| Precautions | Fish allergy for marine collagen, medical advice during pregnancy |
The role of collagen in the body
Collagen is the most abundant protein in the human body. It is a structural protein: it gives strength to skin, bones, tendons, ligaments and cartilage. There are several types, the best known being:
| Type | Where it is mainly found |
|---|---|
| Type I | Skin, bones, tendons, ligaments |
| Type II | Cartilage |
| Type III | Skin, blood vessels, organs |
The body makes its own collagen from amino acids supplied by food, notably glycine and proline. Vitamin C is essential to this process.
What regulations allow brands to say
This is the most important point of this fact sheet. At the time of writing, no health claim is authorised for collagen itself in the EU register of claims1. A brand therefore cannot write that its collagen “strengthens joints” or “smooths wrinkles”.
On the other hand, vitamin C contributes to normal collagen formation for the normal function of skin, bones, cartilage, blood vessels, gums and teeth. That is why many collagen supplements contain vitamin C: it is vitamin C that carries the claim.
| Benchmark | Value |
|---|---|
| Claims authorised for collagen alone, at the time of writing | 0 |
| Nutrient carrying the claim on collagen formation | Vitamin C |
| Common origins | Bovine, porcine, marine |
Forms of collagen in supplements
Hydrolysed collagen peptides
The most common form is hydrolysed collagen, broken down into small fragments called peptides. It dissolves easily in water, coffee or a smoothie, and comes as a powder or capsules.
Origins
- Bovine: from cattle hides or bones.
- Porcine: from pig skin.
- Marine: from fish skin or scales. Not recommended if you are allergic to fish.
Branded ingredients
Some manufacturers use branded peptides, such as Peptan, found for example in Nutripure’s collagen. As with Creapure creatine, the mention of an identified ingredient makes traceability easier to read. The guide on how to choose a food supplement brand covers this in detail.
Collagen, sport and joints
Many athletes take collagen for their tendons and joints. To be clear: no claim is authorised on this subject for collagen. If you want to take it, see it as a particular source of protein, and do not count on it to repair an injury. Joint or tendon pain that lasts deserves a medical consultation.
For recovery and athletes’ needs, the sports nutrition guide reviews the supplements with a recognised effect, such as creatine.
Collagen and skin
On the beauty side, the conclusion is the same: the skin claim goes through vitamin C, not collagen. The other nutrients recognised for the skin (vitamin A, biotin, zinc, riboflavin, niacin, iodine) are detailed in the article on beauty supplements for hair and skin.
How to read a collagen label
- The origin: bovine, porcine or marine, clearly stated.
- The amount of collagen per dose, in grams.
- Whether vitamin C is included, and how much compared with the reference value (80 mg).
- The claims: be wary if the pack attributes an effect on wrinkles or joints to collagen.
- Additives: flavourings, sweeteners and colourings are rarely needed in a collagen powder.
Precautions for use
- Allergies: marine collagen is not recommended if you are allergic to fish.
- Diets: collagen is of animal origin, so it is not suitable for vegetarians or vegans.
- Protein intake: if you have kidney disease, ask your doctor before adding a source of protein.
To compare the manufacturers that offer collagen, read the ranking of the best food supplement brands.
Frequently asked questions
What does collagen do?
Collagen is the most abundant protein in the body. It gives structure to skin, bones, tendons, ligaments and cartilage. As a supplement, at the time of writing, no health claim is authorised in Europe for collagen itself. Vitamin C, on the other hand, contributes to normal collagen formation.
Marine or bovine collagen: which one to choose?
Both provide collagen peptides. Marine collagen comes from fish skin or scales, bovine collagen from cattle hides or bones. The choice depends mainly on your eating habits and any allergies: marine collagen is not recommended if you are allergic to fish.
What is hydrolysed collagen?
Hydrolysed collagen is collagen broken down into small fragments, called peptides, so that it dissolves and digests more easily. It is the most common form in food supplements, as a powder or capsules. Peptan is an example of a collagen peptide brand.
Is there vegan collagen?
No, collagen is a protein of animal origin. Products presented as vegan collagen usually provide nutrients involved in collagen formation, such as vitamin C, but no collagen.