Table of Contents
- Introduction
- Understanding Hydrolyzed Collagen Peptides
- The Difference Between Collagen Types I, II, and III
- Why Sourcing Matters: Bovine vs. Marine Collagen
- Identifying Quality: Third-Party Testing and Purity
- The Role of Vitamin C and Co-Factors
- How to Integrate Collagen Into Your Daily Routine
- The Science of Absorption and Bioavailability
- Common Misconceptions About Taking Collagen
- Specific Benefits for the Active Lifestyle
- Conclusion
- FAQ
Introduction
You notice it first in the mirror or during a long run—that subtle shift in how your skin looks or how your knees feel after a workout. For many of us, the realization that our bodies aren't recovering quite like they used to is what leads us to explore supplements. Collagen is often the first recommendation you’ll hear, but the market is flooded with options that range from high-quality formulas to glorified gelatin with fancy labels.
Knowing what is good collagen to take means looking past the marketing hype and focusing on the actual science of bioavailability and sourcing. At BUBS Naturals, we believe that supplements should be as clean and functional as possible, and our Collagen Peptides reflect that standard, supporting an active lifestyle without any unnecessary fillers. We created our products to meet the standards of the most demanding athletes and veterans who need their bodies to perform day after day.
This guide will break down the specific types of collagen, the importance of the hydrolysis process, and how to identify a product that actually delivers results. Whether you are looking to support your joint mobility, improve skin elasticity, or speed up your post-workout recovery, understanding these fundamentals is the first step. By the end of this article, you will know exactly what to look for on a label to ensure you are putting only the best into your body.
Quick Answer: Good collagen is hydrolyzed (broken down into peptides), sourced from grass-fed and pasture-raised bovine or wild-caught marine sources, and third-party tested. For most people, a supplement containing Type I and Type III collagen provides the best support for skin, hair, nails, joints, and gut health.
Understanding Hydrolyzed Collagen Peptides
The most important term you need to know when shopping for collagen is "hydrolyzed." Raw collagen is a massive, complex protein molecule that is very difficult for the human digestive system to break down and absorb efficiently. If you were to simply eat raw collagen, much of it would pass through your system without providing the benefits you are looking for.
Hydrolysis is a process that uses enzymes to break these large protein chains into smaller strings called peptides. These collagen peptides have a much lower molecular weight, which means they are "bioavailable." Bioavailability refers to how easily a substance can be absorbed and utilized by your body. When you take hydrolyzed peptides, they are small enough to pass through the intestinal wall and enter the bloodstream, where they can be sent to the tissues that need them most.
Hydrolyzed collagen is also much easier to use in your daily life because it dissolves easily. Unlike standard gelatin, which thickens and clumps when added to liquids, high-quality peptides should stir into your morning coffee or post-workout shake without changing the texture. This ease of use is a hallmark of a well-processed supplement. We prioritize this in our own product development because we know that if a supplement is a chore to take, you won't stay consistent with it.
Key Takeaway: Always choose collagen that is labeled as "hydrolyzed" or "collagen peptides." This ensures the protein is broken down into a size your body can actually use, providing the maximum benefit for your joints and skin.
The Difference Between Collagen Types I, II, and III
There are at least 16 different types of collagen found in the human body, but about 80% to 90% of the collagen in your system consists of Types I, II, and III. Each type has a slightly different structure and serves a specific purpose in your anatomy. When you are deciding what is good collagen to take, you need to match the type to your personal health goals.
Type I: The All-Rounder
Type I collagen is the most abundant form in the body and is the primary structural component of your skin, bones, and tendons. It is known for its incredible strength—gram for gram, Type I collagen fibers are stronger than steel. If your primary goals are improving skin firmness, reducing fine lines, or supporting the health of your hair and nails, Type I is the essential ingredient you need.
Type II: The Joint Specialist
Type II collagen is found almost exclusively in your cartilage, the flexible tissue that cushions your joints. This type is less about structural strength for the skin and more about providing the shock absorption your knees, hips, and shoulders need during high-impact activities. While many people find relief for joint discomfort using Type I and III, those with specific cartilage concerns often look for Type II, which is typically sourced from chicken sternum or marine sources.
Type III: The Internal Support
Type III collagen is usually found alongside Type I and is a major component of your muscles, organs, and blood vessels. It plays a critical role in the integrity of your gut lining and the elasticity of your cardiovascular system. Most high-quality bovine collagen supplements will naturally contain a blend of Type I and Type III, offering a comprehensive approach to both external beauty and internal health.
| Collagen Type |
Primary Location |
Key Benefits |
Best Sourced From |
| Type I |
Skin, tendons, bones, teeth |
Skin elasticity, hair/nail strength |
Bovine or Marine |
| Type II |
Cartilage, vitreous humor |
Joint cushion, mobility |
Chicken or Marine |
| Type III |
Muscles, organs, arteries |
Gut health, muscle structure |
Bovine |
Bottom line: For general wellness, recovery, and anti-aging, a combination of Type I and Type III is the gold standard.
Why Sourcing Matters: Bovine vs. Marine Collagen
Where your collagen comes from is just as important as how it is processed. The two most common sources you will find are bovine (cow) and marine (fish). Both offer high-quality peptides, but they have different amino acid profiles and environmental footprints.
Bovine collagen is typically the most versatile and cost-effective option for active adults. It is rich in Types I and III, making it excellent for total body recovery. However, the quality of bovine collagen depends entirely on how the animals were raised. You should only look for "grass-fed and pasture-raised" bovine collagen. This ensures the cows were not pumped with hormones or antibiotics and were allowed to graze naturally, resulting in a cleaner final product.
Marine collagen is often touted for its superior absorption due to its smaller particle size. It consists primarily of Type I collagen, making it a favorite for those focused strictly on skin health and "beauty from within." It is an excellent alternative for pescatarians or those who prefer to avoid beef products. When choosing marine collagen, ensure it is sourced from wild-caught fish rather than farm-raised, as wild-caught sources generally have a lower risk of contamination.
Regardless of the source, the product should be single-ingredient whenever possible. You don't need added sugars, artificial flavors, or fillers to get the benefits of collagen. Our Collagen Peptides are made from grass-fed, pasture-raised bovine hides, and we keep the formula simple: just the peptides. This allows you to mix it into anything without worrying about extra calories or junk ingredients.
Identifying Quality: Third-Party Testing and Purity
The supplement industry is notoriously under-regulated, which means the "high-quality" label on a bottle doesn't always reflect what is inside. To find truly good collagen, you have to look for independent verification. This is the difference between a brand that makes promises and a brand that provides proof.
Third-party testing is the only way to verify that a supplement is free from heavy metals, pesticides, and contaminants. Organizations like the NSF (National Sanitation Foundation) provide rigorous testing and certification. For athletes or anyone in a profession that requires drug testing, the "NSF Certified for Sport" certification is the highest level of trust. This certification guarantees that the product contains exactly what is on the label and nothing else—no banned substances, no hidden fillers.
Purity also refers to the transparency of the brand's manufacturing process. A trustworthy brand will be open about where their raw materials are sourced and how they are processed. We lean heavily into this transparency because BUBS Naturals was founded on the legacy of Glen "BUB" Doherty, a man who lived with integrity and purpose. We believe our products should reflect that same standard.
Check the label for the amino acid profile. A high-quality collagen supplement will be rich in glycine, proline, and hydroxyproline. These three amino acids are the building blocks that your body uses to create its own collagen. If a brand doesn't list its amino acid profile, it’s often a sign that they aren't testing for it or the concentrations are lower than they should be.
Key Takeaway: Never settle for a supplement that hasn't been third-party tested. Look for the NSF for Sport seal to ensure you are getting a clean, safe, and effective product.
The Role of Vitamin C and Co-Factors
Taking collagen is only half the battle; your body also needs specific nutrients to actually build and repair tissue. You can think of collagen peptides as the "bricks" for your body’s structure, but you still need "mortar" to hold them together.
Collagen synthesis is the most critical co-factor in the collagen synthesis process. Without adequate Vitamin C, your body cannot effectively convert the amino acids from your supplement into functional collagen fibers. This is why many people choose to take a Vitamin C supplement alongside their collagen or ensure they are eating plenty of citrus, bell peppers, or leafy greens.
Other minerals like copper and zinc also play supporting roles in tissue repair. Zinc is particularly important for cell division and protein synthesis. While you don't necessarily need these included in your collagen powder, a well-rounded diet or a clean multivitamin helps maximize the results you see from your collagen intake.
Note: If you aren't seeing results from your collagen after a few weeks, check your Vitamin C intake. Increasing your daily Vitamin C may be the missing link that helps your body finally utilize those peptides.
How to Integrate Collagen Into Your Daily Routine
Consistency is the secret to seeing any real benefit from collagen. It is not a "one-and-done" supplement; it works by gradually rebuilding the protein stores in your body over time. Finding an easy way to fit it into your existing habits is the best way to ensure you never miss a dose.
Most people find that the easiest way to take collagen is in their morning coffee. Because our peptides are flavorless and dissolve instantly, they won't ruin your favorite roast. For an added boost of mental clarity and sustained energy, many of our customers mix their collagen with our MCT Oil Powder. This combination provides the protein for your tissues and the healthy fats for your brain, setting a solid foundation for the rest of your day.
Post-workout is another ideal time for collagen supplementation. While whey protein is great for immediate muscle repair, collagen supports the tendons and ligaments that take a beating during heavy lifting or long-distance running. Mixing a scoop of collagen into your recovery shake can help maintain the integrity of those connective tissues, potentially reducing the risk of overuse injuries.
Don't forget about hydration. Recovery isn't just about protein; it's about fluid balance. On heavy training days, you can pair your collagen with our Hydrate or Die electrolytes. This ensures that your cells have the water and minerals they need to facilitate the repair processes that collagen supports.
Bottom line: The best time to take collagen is whenever you are most likely to remember it. Whether it's in your morning brew or your evening tea, consistency is king.
The Science of Absorption and Bioavailability
When we talk about bioavailability, we are talking about the speed and efficiency with which your body uses a nutrient. There are several factors that can influence how well you absorb your collagen.
Digestive health plays a significant role in supplement effectiveness. If your gut lining is compromised, you may not be absorbing nutrients as well as you could. Interestingly, Type III collagen is actually known to support the health of the gut lining, meaning that taking collagen can eventually help you absorb it even better.
Molecular weight is the technical side of the "good collagen" conversation. Molecular weight is measured in Daltons. Standard collagen has a molecular weight of around 300,000 Daltons. Hydrolyzed collagen peptides are usually reduced to between 2,000 and 5,000 Daltons. The lower the number, the easier it is for the peptides to pass through the digestive tract and enter the bloodstream.
Amino acid competition can sometimes occur if you take massive amounts of different proteins at once. However, for most people, taking collagen with a meal or another protein source isn't an issue. In fact, many experts suggest that because collagen is not a complete protein (it lacks the essential amino acid tryptophan), it is best used as a supplement to a protein-rich diet rather than a replacement for it.
Myth: Collagen is just expensive protein powder and you can get the same results from whey.
Fact: While both are proteins, they have entirely different amino acid profiles. Whey is high in branched-chain amino acids for muscle growth, whereas collagen is uniquely high in glycine and proline, which are specifically used to repair connective tissue and skin.
Common Misconceptions About Taking Collagen
There is a lot of noise in the wellness space, and collagen is a frequent target for myths. Clearing these up will help you set realistic expectations for your journey.
One common myth is that your body "digests" collagen and it doesn't actually reach your skin or joints. While it is true that your stomach breaks down proteins, the specific peptides found in hydrolyzed collagen have been shown in clinical studies to survive the initial stages of digestion. These peptides act as signaling molecules, essentially telling your body to "start building more collagen here."
Another misconception is that you will see results overnight. Human tissue takes time to turn over. Your skin cells take about a month to renew, while your tendons and ligaments can take much longer. Most people begin to see changes in their skin and nails after 4 to 6 weeks, but joint and bone benefits may take 3 to 6 months of consistent use.
Finally, some people think that more is always better. Taking 50 grams of collagen a day isn't necessarily going to help you twice as fast as taking 20 grams. Your body has a limit to how much it can process at one time. Most studies show that a daily dose of 10 to 20 grams is the "sweet spot" for most adults.
Specific Benefits for the Active Lifestyle
For those who treat their bodies like machines, collagen is more than just a beauty supplement. It is a vital tool for longevity and durability.
Tendons and ligaments are made almost entirely of collagen. When you push yourself in the gym or on the trail, you are putting microscopic stress on these tissues. Over time, that stress can lead to tendonitis or chronic joint pain. By providing your body with a steady supply of collagen peptides, you are giving it the raw materials it needs to repair that daily wear and tear before it becomes a major injury.
Collagen may also support muscle mass maintenance as we age. While it isn't the primary driver of muscle growth like Creatine Monohydrate or whey, the nitrogen balance provided by collagen helps protect existing muscle tissue. This is especially important for those who participate in endurance sports, which can sometimes be catabolic (muscle-wasting) in nature.
The glycine found in collagen can also support better sleep and recovery. Glycine is an inhibitory neurotransmitter that helps lower your core body temperature and calm your nervous system. Taking your collagen in the evening might not only help your joints but could also help you drift off into a more restful sleep, which is when the majority of your body's physical repair happens.
Key Takeaway: If you are an athlete or a veteran with a history of physical strain, collagen is an essential part of a "pre-hab" routine designed to keep you moving well into your later years.
Conclusion
Finding what is good collagen to take doesn't have to be a guessing game. Focus on the core pillars of quality: hydrolyzed peptides, clean sourcing from grass-fed or wild-caught animals, and the gold standard of third-party testing like NSF for Sport. When you choose a product that checks these boxes, you are making a long-term investment in your body's structural health.
At BUBS Naturals, we take this mission personally. Our products are designed to be a seamless part of your adventurous life, providing no-BS nutrition that works as hard as you do. We are also proud to carry on the legacy of Glen "BUB" Doherty by giving back through our 10% Rule to veteran-focused charities. When you choose us, you aren't just supporting your own wellness; you are supporting a larger purpose.
Start with one scoop a day, stay consistent, and give your body the time it needs to rebuild. Whether you’re heading out for a morning ruck or just want to feel better in your daily life, the right collagen can make all the difference.
FAQ
How long does it take to see results from taking collagen?
Most people begin to notice improvements in their skin hydration and nail strength within 4 to 6 weeks of daily use. For more significant benefits like reduced joint discomfort or improved hair thickness, it typically takes 3 to 6 months of consistent supplementation.
Can I take collagen on an empty stomach?
Yes, you can take collagen on an empty stomach or with food. Many people prefer taking it in their morning coffee before breakfast because the hydrolyzed peptides are very easy on the digestive system and shouldn't cause any upset.
What is the difference between collagen and gelatin?
While they have the same amino acid profile, the difference lies in the processing. Gelatin is partially degraded collagen that gels when cooled, while hydrolyzed collagen (peptides) is broken down further so it remains liquid in both hot and cold drinks, making it much easier for the body to absorb.
Is it better to take collagen powder or pills?
Powder is generally preferred because a standard 10–20 gram dose would require taking 15 to 20 large capsules per day. Powder allows you to easily mix a full effective dose into your favorite beverage or food without the hassle of swallowing multiple pills.
