What the words on a collagen pack mean
Collagen is a protein. Supplements make it from animal raw materials: fish (marine collagen), cattle (bovine collagen) or chicken cartilage. Most products are hydrolysed, which means the protein has been broken down into shorter chains called peptides. Hydrolysed collagen dissolves in water, so it can be sold as an unflavoured powder that you stir into a drink. Some labels also state a collagen type. Swanson, for example, lists types I and III for its bovine tablets and type I for its marine capsules. Many labels give no type at all, only the source and the grams per serving.
Collagen in our range, by source and dose
| Product | Source | Collagen per daily dose |
|---|---|---|
| Collagen peptides, unflavoured powder | cattle | 10 g (NOW Foods, Swanson sachets), 20 g (Swanson tub) |
| Collagen + Vitamin C, peach powder (OstroVit) | cattle | 8869 mg, plus 500 mg of vitamin C |
| Collagen tablets | cattle | 6 g in 6 tablets (OstroVit, Swanson types I and III) |
| Marine collagen capsules | fish | 1 g (Swanson, from tilapia), 2040 mg (OstroVit) |
| Marine collagen powders and tablets (OstroVit) | fish | 2200 mg per serving, some with hyaluronic acid and vitamin C |
| Hydrolysed type II collagen (BioCell) | chicken sternal cartilage | 1140 mg or 1200 mg in 4 capsules |
| UC-II | undenatured type II collagen | 40 mg in 1 capsule |
Powder, tablets or capsules: how many units a day
The form decides how many grams you can realistically take each day. Powder gives the most per serving. Tablets and capsules are easier to carry but hold much less per unit.
| Form | Collagen per daily dose | Units a day | What the label says |
|---|---|---|---|
| Powder or sachet | 8.9 g to 20 g | 1 scoop or sachet | stir into water or juice |
| Tablets | 6 g | 6 tablets | OstroVit: 2 servings of 3 tablets between meals; Swanson: with water |
| Capsules | 1 g to 2 g | 2 capsules | Swanson marine: with food and water |
If you want several grams a day, compare the price per day rather than the price per pack. A small pot of capsules can look cheap and still work out expensive for a modest dose.
Type II collagen and UC-II
Hydrolysed peptides are taken in grams. UC-II is undenatured type II collagen: the protein has not been broken down, and the label dose is 40 mg. The two cannot be compared by weight. BioCell sits in between: hydrolysed type II collagen from chicken cartilage that, according to the label, also contains chondroitin sulphate and hyaluronic acid. Both are also listed in our type II collagen category, with a dose table of their own.
Collagen with vitamin C
The EU has not authorised any health claim for collagen itself. Some products also contain vitamin C, and vitamin C has authorised claims about collagen formation, for example: “Vitamin C contributes to normal collagen formation for the normal function of skin” and “Vitamin C contributes to normal collagen formation for the normal function of cartilage”. These claims describe vitamin C, not the collagen in the product. They apply only where the daily dose gives at least 15% of the vitamin C NRV, as in OstroVit Collagen + Vitamin C (500 mg), OstroVit Marine Collagen with hyaluronic acid (80 mg) and Swanson Hydrolysed Collagen Types I and III (60 mg).
What to check on the label
Marine collagen is made from fish, so check the allergen list. BioCell comes from chicken. Many capsules have a gelatin shell, while Swanson marine collagen uses a plant-based HPMC shell. Flavoured powders contain sweeteners and flavourings, and the unflavoured NOW Foods and Swanson powders list collagen as the only ingredient. Several labels say the products are not recommended during pregnancy or breastfeeding. NOW Foods labels say they are for adults and ask you to consult a doctor if you take medication.
Questions
How do I take collagen powder?
Mix the serving stated on the pack into water, juice or a smoothie. NOW Foods measures its 10 g serving as 2 tablespoons, Swanson includes a 20 g scoop, and OstroVit Collagen + Vitamin C is 2 scoops in 200 ml of water.
When should I take collagen?
Most labels say once a day and give no set time. OstroVit collagen tablets are taken between meals, Swanson marine capsules with food, and NOW Foods UC-II at bedtime on an empty stomach.
How much collagen a day?
Follow the daily dose on the label. In our range it is 1 g in two marine capsules at the low end and 20 g in one scoop of Swanson powder at the high end, while UC-II is dosed at 40 mg.
Which collagen is best?
No single product suits everyone. Pick a source you eat, a form you will take every day and the grams per daily dose you want, then compare the price per day.
Marine or bovine collagen?
The difference is the raw material. If you avoid fish or beef, the source decides for you. Otherwise compare grams and price per day. All fish-based products are also gathered in our marine collagen category.
Is there a collagen for skin with an authorised claim?
Not for collagen itself. The skin claim quoted above belongs to vitamin C and applies only to products that contain enough of it.
Sources
- EU Register of nutrition and health claims
- European Commission: Nutrition and health claims
- EUR-Lex: Regulation (EU) No 432/2012 (permitted health claims)
- EFSA: Health claims
Content reviewed by Inese Kalniņa, dietitian.
2026-09-26