Collagen Supplements: Expert Answers to the Most Frequently Asked Questions
Collagen is a protein primarily found in the bones, cartilage, tendons, joints, and skin. It plays a vital role in maintaining the structural integrity of tissues and organs, supporting joint mobility and skin appearance.
There are several types of collagen, with type I being the most abundant in the human body. We can obtain collagen through diet, and it is also available in the form of dietary supplements.
To address some of the most frequently asked questions about collagen, we’ve consulted Dr. Álvaro Sanjuán, specialist in sports medicine, rehabilitation, and Bone Densitometry; Dr. Yaiza Acosta, sports physician and nutritionist; and María Mercedes Sánchez, head of Scientific Information at MARNYS.
1. What foods containing collagen can I consume?
“Collagen is produced exclusively in animal organisms, primarily sourced from mammals and marine animals,” explains Dr. Acosta, sports doctor and nutritionist. “A varied and balanced diet naturally includes collagen, with some of the richest sources being meats such as beef, chicken, pork, and lamb—especially parts that are high in collagen like skin, bone broth, chicken feet, and pig trotters. Oily fish like tuna, sardines, mackerel, and salmon (with skin and bones) also contribute significantly. Eggs contain collagen as well."
She adds, “Vitamin C, found in fruits and vegetables like kiwi, oranges, lemons, berries, and asparagus, plays a key role in stimulating the body’s collagen production. And let’s not overlook nuts, particularly walnuts, which provide the amino acids necessary for the body to synthesize collagen.”
2. What is the difference between collagen and hydrolyzed collagen?
“The key difference is that hydrolyzed collagen is more easily absorbed and assimilated by the body than regular collagen,” explains María Mercedes Sánchez. “This is because it is produced by breaking down dense native collagen proteins into collagen peptides—small chains of amino acids with a low molecular weight—which enhances its bioavailability.”
3. What is the difference between hydrolyzed collagen and collagen peptides?
“They are synonymous terms, both referring to the most efficiently absorbed form of collagen by the body,” clarifies María Mercedes Sánchez.
4. What is the best collagen to consume?
Dr. Acosta explains: “Since collagen is a protein with a very high molecular weight, it must first be digested before the body can absorb it as peptides and amino acids. To make this process easier, hydrolyzed collagen supplements are a good option for those looking to increase their intake of this protein.”
5. Which Collagen Is Best for Bones and Joints?
“The most important thing is to maintain a varied and balanced diet,” says Dr. Acosta. “I recommend complementing it with dietary supplements that contain hydrolyzed collagen—the form that is best absorbed—along with magnesium, calcium, silicon, zinc, and vitamins such as vitamin D and vitamin C, which support the structure and vitality of bones and joints.”
6. What are the benefits of taking collagen supplements for bones?
As Dr. Álvaro Sanjuán—a family physician specializing in sports medicine, rehabilitation, functional readaptation, and Bone Densitometry—explains, “Factors such as age, excess weight, physical activity, sports injuries, and occupational strain can lead to a loss of type I collagen. Oral intake of hydrolyzed collagen, either through diet or supplements, provides proteins essential to the structure of connective tissues like cartilage, tendons, and ligaments, helping to support their elasticity and lubrication.”
7. For joints, what is better: collagen or magnesium?
“Both collagen and magnesium play an important role in joint and muscle health,” explains Dr. Sanjuán. “Collagen forms the structural foundation of the entire musculoskeletal system, supporting regeneration, elasticity, and lubrication. Magnesium, often referred to as the body’s natural relaxant, complements these functions by helping to enhance and maintain them.”
8. When do the effects of collagen start to be noticeable?
“Studies have shown that taking 5 grams of collagen daily can lead to positive effects after just 4 weeks of use,” notes María Mercedes Sánchez.
9. What collagen supplements should I take for the skin?
“Research has demonstrated that after oral intake, hydrolyzed type I collagen reaches up to 90% bioavailability in the skin,” explains María Mercedes Sánchez, head of Scientific Information. “This makes nutricosmetics containing hydrolyzed collagen a valuable complement to a balanced diet, as they work from the inside to support the skin’s nourishment, hydration, firmness, and smoothness.”
10. What benefits does taking collagen supplements have for the skin?
“Approximately 40% of the collagen in the human body is located in the skin, and both its quantity and density naturally decline with age,” explains María Mercedes Sánchez. “Taking collagen supplements, alongside a varied and balanced diet, can help maintain collagen levels in the skin and support the optimal production of collagen fibers, contributing to a youthful and healthy appearance.”
11. How much collagen is usually consumed daily?
“The typical daily intake of collagen ranges between 2.5 and 10 grams, depending on individual needs,” notes specialist María Mercedes Sánchez.
12. What Are the Effects of Taking Collagen Daily?
Experts agree that taking collagen supplements regularly over extended periods is generally well tolerated and does not typically cause adverse effects.
13. What’s the Best Time to Take Collagen: Morning or Night?
Experts confirm that collagen can be taken at any time of day, as there is no specific timing that significantly affects its absorption or effectiveness.
14. Who Should Avoid Taking Collagen?
As María Mercedes Sánchez explains, “collagen is naturally found in the body and does not present contraindications when taken at recommended doses. However, pregnant or breastfeeding women should consult with their doctor or healthcare provider before starting supplementation.”
15. When taking collagen, should I take breaks?
“The general recommendation is to take it for a quarter and evaluate the results, then, if necessary, continue the intake. If you have any doubts, consult your doctor or healthcare professional,” concludes the responsible for Scientific Information, Maria Mercedes Sanchez.
