Collagen is the most abundant protein in our body, responsible for skin elasticity, joint health, and strengthening hair and nails. However, since its natural production decreases after the age of 25, collagen supplements are a particularly popular choice for supplementing the diet.

But how will you choose the right one? See the 4 key criteria:

✨ Type of Collagen

There are several types of collagen, but in supplements you will mainly come across three. Choose based on your goal:

⭐ Do you want radiant skin, strong nails & luscious hair? 

The No.1 choice is Type I collagen (Type I), which makes up 90% of the collagen in our body and is responsible for a healthy, radiant appearance of the skin, strong nails and maintaining the normal appearance of hair.

⛹ Are you experiencing joint pain or looking for support due to exercise?

The ideal solution for you is Type II collagen (Type II). This type is found mainly in cartilage and is directly related to the good health of bones and joints, making it ideal for those who exercise or want support in their daily mobility.

♻️ Need comprehensive care?

Finally, for comprehensive care in combination with Type I, you can take collagen Type III (Type III), which contributes to the maintenance and increase of muscle mass.

✨ Source of Origin

Another key factor in making the right choice is the source of origin of the collagen. The raw material is not only related to your personal dietary habits, but it also directly determines the type of collagen and, consequently, its benefits. So, where does the collagen you choose to consume come from?

So, if your next question was "Is consumption recommended for me if I don't eat meat or avoid all kinds of animal ingredients and derivatives?", then you should know that you can find vegan collagens and vegetarian options to meet your needs. If you are struggling with intolerances, you can also find gluten-free supplements as well as lactose-free collagens to include in your daily routine without changing your habits.

✨ Form/Composition

And what is the right form for you? Here, the answer is simple and you know it much better than anyone else. It is the one that fits your daily routine, so you don't forget to take it. But let's take a look at the 4 main forms and the characteristics of each:

• Powder: Usually flavorless, easily mixes into coffee, smoothies, or water and offers a large dose per serving.
• Liquid: Often comes in ready-to-drink shots or bottles with fruit flavors. It has excellent absorption and is ready to consume.
• Capsules/Tablets: A classic choice and ideal for those who travel or want something quick, without dealing with measuring scoops.

Note: You may need to take several capsules daily to reach the recommended dose!

• Gummies: The most enjoyable option, like a treat. However, keep an eye on the added sugar.

✨ The 3 "Musts" you should check on the label

• Is it Hydrolyzed (Hydrolyzed or Peptides)? Hydrolyzed collagen has been broken down into smaller pieces (collagen peptides), making it easier to absorb and utilize by the body. 
• Does it contain Vitamin C? Vitamin C is an essential prerequisite for your body to be able to synthesize and utilize collagen. Look for formulas that already contain it.
• Are there extra nutrients? Many supplements combine collagen with Hyaluronic Acid or Biotin, which contribute to maintaining the normal condition of hair and skin.

✨ Useful Tips: When to Consume It & What to Watch Out For

Before making your final choice, it is important to know how to incorporate collagen into your daily routine, as well as in which cases you need to be careful:

⏱️ When to consume it

There is a myth that it should only be taken in the morning on an empty stomach. In reality, science shows that the time does not play any role in absorption! You can drink it in the morning with your coffee, with a meal, or even at night (in fact, the amino acid glycine it contains helps some people sleep better). The secret is simply daily consistency.

⚡ Beware of allergies

This is the most basic contraindication. Since most collagen supplements come from animal sources, your choice should be careful. If you are allergic to fish or shellfish, you must strictly avoid marine collagen and choose one that comes from bovine or chicken sources, or even opt for a vegan or vegetarian option.

⚪ Sensitive groups (Pregnancy/Breastfeeding)

Although collagen is a natural protein and has an excellent safety profile, if you are pregnant or breastfeeding, you should always have your doctor's approval before adding any new supplement to your diet.

❗ Pre-existing medical conditions

Collagen adds extra grams of protein to your daily intake. People with kidney disease or those following strict protein-restricted diets must consult their doctor.

☝ Possible side effects

They are very rare. The body tolerates it easily, but in isolated cases it may cause mild digestive discomfort, slight bloating, or a light aftertaste (especially if it is not of good quality or not fully hydrolyzed).

In conclusion to this guide, what you should remember is that the ideal collagen is the one that perfectly matches your own unique needs and daily routine, so that you don't forget to take it. Remember that dietary supplements do not work miracles overnight — consistency is the key. Give your body 4 to 8 weeks of systematic use to see the first real results.

Browse the category and the hundreds of available options, read the labels carefully based on what you have learned above, and find the ultimate ally for your health and beauty!

Dietary supplements should not be used as a substitute for a balanced diet. The products presented in this article are not intended for the prevention, treatment, or cure of human disease. Consult your doctor or pharmacist before use!