Not all collagen is created equal. Collagen supplements can be sourced from cows (bovine), fish (marine) or even chicken. With multiple collagen options available, the choice can be confusing, but keep reading to find out more about the differences between popular collagen supplements and which one is best for you!
Bovine Collagen (Type 1 & Type 3)
Naturally occurring in the skin, bones and muscles of cattle, this one is the closest to what our bodies make – providing types 1 and 3 collagen. Bovine (beef) collagen is sourced from cow hides. These types are the major components of skin, nails, hair, ligaments, tendons, bone, teeth, gums, eyes, arteries and blood vessels and make up over 90% of the collagen in our bodies, so it makes sense to start with this kind of collagen. There is an enormous amount of precious glycine in bovine collagen, which promotes cellular health, and it’s one of the 3 amino acids needed to form creatine which supports healthy muscles and energy levels post-workout. The other impressive amino acid present, which is thin on the ground in nature, is proline – this plays a truly critical role in the body’s own ability to produce collagen, and it’s a very heart-healthy amino acid too.
Marine Collagen (Type 1)
Marine (fish) collagen is made from fish skin and scales and contains primarily type 1 collagen. Type 1 collagen is the most abundant ‘type’ found in the body which is also found in bovine collagen – we are seldom short of this kind. When comparing marine collagen peptides to bovine peptides benefits, they’re truly much the same—both are hugely important to boosting skin elasticity and improving hair health. Marine collagen is much newer in the market and is largely appealing to consumers who don’t want cow or pig products, whether that’s for religious or ethical reasons. The major drawback from marine collagen is the characteristic “fishy” smell and taste that many find unpalatable. Bovine collagen is much more palatable.
Chicken Collagen (Type 2)
This collagen makes up approximately 10% of the collagen in the body and is mainly located in our cartilage so it is great for joint support. The chicken ‘type’ (type 2) is usually depleted in the body, and this is safer than porcine collagen as porcine collagen is cheap and could be full of hormones. Chicken collagen reduces pain and inflammation, improves joint function and slows progression of osteoarthritis (OA).
Quality of Collagen Powder
Since collagen is an animal product, choosing collagen from a reputable source is important. When choosing a collagen supplement, opt for a brand that is transparent about their processes and sourcing. And of course, collagen should not have any additional fillers or additives or preservatives.
A good bovine collagen will come from grass-fed, pasture raised cows. A good marine collagen should only be derived from quality, wild-caught fish. Take note, there is a difference between freshwater and wild-caught fish. Fresh-water fish can potentially be farmed fish, which are often grown with added hormones and antibiotics, which may be harmful versus wild-caught fish which are generally not farmed and are caught in the ocean.
A good chicken collagen will be free of hormones and antibiotics and is not cheap. Make sure the collagen is hormone and antibiotic free and is derived from the bones of free-range chickens.
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