Contents
The essentials before choosing
- Collagen accounts for approximately 30% of the proteins in your body; its synthesis decreases by around 1% per year from age 25-30, then declines sharply at menopause.
- Of the nearly 28 types identified, only five are commonly used: I, II, III, V, and X. Type I accounts for ~90% of the collagen in the body.
- The source (marine, bovine, porcine, chicken) determines the type of collagen; the form (hydrolyzed, peptides) determines absorption.
- Marine collagen is closest to human skin collagen (type I) and is absorbed best.
- Often-overlooked decisive criterion: the actual dose per serving and label transparency.
Collagen: the body's framework, and why it becomes fragile
Collagen is the most abundant protein in the body: it makes up around 30% of our total proteins and forms the framework of the skin, bones, tendons, cartilage, blood vessels, and mucous membranes. It gives the skin its firmness and the tissues their elasticity.
But its natural production declines. From age 25 to 30, we lose approximately 1% of collagen per year. During menopause, the drop in estrogen - which stimulates fibroblasts, the cells that produce collagen - sharply accelerates the process: a significant amount of skin collagen can be lost in the first few years after menopause. This is why collagen becomes a key concern after age 40. To understand this hormonal mechanism in detail, see our complete guide to marine collagen & menopause.
Taking supplements can support the body - but you still need to choose the right collagen. To do so, you need to distinguish between two concepts that marketing often confuses: the type of collagen and its animal source.
Collagen types: I, II, III… what is each one used for?
Nearly 28 types of collagen have been identified, but five are enough to cover most needs. Knowing the type means knowing which tissue it works in.
The most abundant (~90% of the body). This is the collagen responsible for skin firmness, hair, nails, bones, and mucous membranes. The No. 1 choice for skin beauty and intimate comfort during menopause.
A major component of articular cartilage. This is the type sought for joint comfort, often in the form of undenatured collagen (UC-II) at a very low dose.
Works alongside type I in the skin, organs, and blood vessel walls. It contributes to the elasticity and structure of young tissues.
Present in smaller amounts, they contribute to fiber formation (V) and bone and cartilage mineralization (X). Rarely targeted on their own.
Are you looking for an effect on your skin, hair, or mucous membranes? Choose type I. Looking for joint comfort? Type II is better suited. Many “skin” formulas feature types I & III - this makes sense, as they coexist in the dermis.
Marine, bovine, porcine, chicken, “plant-based”: the sources compared
The animal source determines which types of collagen you obtain - and how similar they are to your own. This is where the real choice lies.
A review published in Molecules (León-López et al., 2019) highlights that hydrolyzed collagen is efficiently absorbed in the form of di- and tripeptides, and that marine collagen has some of the lowest molecular weights - a key factor in bioavailability. This is one of the reasons it is preferred in skin formulas.
In short: “marine or bovine?” has no single answer. For a skin / mucous membranes / hair goal after age 40, marine collagen has the advantage. For a tight budget and versatile use, bovine collagen remains relevant. To learn more about this choice in relation to menopause, see our detailed comparison of which collagen to choose for menopause.
Hydrolyzed, peptides, molecular weight: what determines absorption
A native collagen molecule is too large to pass through the intestinal barrier. That is why supplements use hydrolyzed collagen: the protein is “pre-cut” into short peptides (often 2,000 to 5,000 daltons), which can be absorbed and circulate to the tissues.
Two quality indicators to look for: the terms “hydrolyzed” / “collagen peptides”, and a low molecular weight (the smaller the peptides, the better they are absorbed). Marine collagen naturally meets these criteria. Without hydrolysis, the value of a supplement drops significantly.
Collagen is not used alone. Vitamin C contributes to normal collagen formation for the skin, cartilage, and bones (a claim authorized by EFSA). A good formula therefore combines collagen peptides and cofactors: vitamin C, zinc, and sometimes hyaluronic acid and silica.
How to choose the best collagen: 6 objective criteria
Skin, hair, mucous membranes → type I (marine is ideal). Joints → type II.
Skin studies often use 2.5 to 10 g of peptides/day. Beware of overly low “showcase” doses.
Look for the term “hydrolyzed” and, if possible, a low molecular weight. This is the condition for absorption.
For marine collagen, choose certified sustainable fishing (ASC/MSC) and a clear origin.
No added sugars, colorants, or unnecessary excipients. The shorter and clearer the list, the better.
Liquid, powder or capsules: the question of format deserves particular attention (see below).
Liquid, powder or capsules?
The format does not change the nature of the collagen, but it changes the actual dose you can take and how easy the ritual is. To reach 10 g, you would have to swallow 10 to 12 capsules - unrealistic on a daily basis. Powder allows high doses but requires preparation. Liquid concentrates a high dose in a single serving, with rapid absorption. We provide details on dosages in our comparison of drinkable collagen.
Collagen and menopause: why the choice becomes strategic
After menopause, declining estrogen levels simultaneously weaken the skin, mucous membranes (including the urogenital mucosa), joints, and bones. Type I hydrolyzed marine collagen, properly dosed and combined with its cofactors then becomes particularly relevant nutritional support - without being a treatment. For key figures and sourced data on menopause in France, see our menopause statistics dossier.
Signs that you may benefit from supplementation
- Looser, drier skin, with more pronounced fine lines since your forties
- Thinner hair, brittle nails
- Joint discomfort upon waking or during exercise
- Dryness of the mucous membranes (intimate and skin-related) linked to declining hormone levels
- Slower recovery after exercise
If several of these signs resonate with you, comprehensive nutritional support - marine collagen + cofactor vitamins and minerals - makes sense, alongside a protein-rich diet.
Marine collagen designed for maturity
Nutremys's Collagen Essence Gold combines high-dose hydrolyzed marine collagen with hyaluronic acid and vitamin C in a highly bioavailable liquid format - without phytoestrogens.
Discover Collagen Essence GoldAre you going through perimenopause or menopause and looking for a comprehensive approach? Menopause Vitality Complex (10,000 mg of marine collagen + 29 other active ingredients) is part of our menopause supplement range.
Frequently asked questions
What is the best marine collagen? ▾
Marine or bovine collagen: which should you choose? ▾
What is the difference between type 1, 2, and 3 collagen? ▾
How much collagen should you take per day? ▾
Does plant-based collagen really exist? ▾
This article is provided for informational purposes and does not replace personalized medical advice. Food supplements are not a substitute for a varied, balanced diet or a healthy lifestyle. If you are undergoing treatment, pregnant, or breastfeeding, consult your doctor.
The information shared on this blog is for educational and informational purposes only. It does not replace a medical consultation, a diagnosis or a treatment prescribed by a healthcare professional. If you have symptoms, are on treatment or are pregnant, consult your doctor before changing your diet or starting any supplementation. Nutremys LAB food supplements are not a substitute for a varied and balanced diet or a healthy lifestyle.
