Confused about collagen powders? Here’s what you actually need to know

There’s a lot of noise in the health world, and it can get confusing quickly.

Especially when it comes to supplements.

One I get asked about all the time is collagen.

Does it actually work?
What kind should I take?
Is marine better than bovine?
How do I know if I’m wasting my money?

If you’ve been wondering the same thing, you’re not alone.

So I thought I’d break it down clearly and simply, based on research rather than trends, and help you understand what collagen actually does in the body — and how to choose the right one for your skin, gut, joints and overall health.

First! You want hydrolysed collagen peptides — this is the bioavailable, clinically active form your body can actually absorb and use.

Hydrolysed collagen (also called collagen peptides) is broken down into smaller chains of amino acids like glycine, proline and hydroxyproline, which are easily absorbed across the gut lining.

Once absorbed, they act as signalling molecules to stimulate collagen production and tissue repair throughout the body.

🔍 What each type of collagen supports:

Type I

• Found in skin, bones, tendons and gut lining

• Supports skin firmness, bone strength and intestinal repair

• Ideal for skin ageing, wound healing and gut barrier support

Type II

• Found in articular cartilage

• Supports joint integrity, mobility and cartilage regeneration

• Best for osteoarthritis and inflammatory joint pain

Type III

• Found in blood vessels, skin, hollow organs and the gut wall

• Supports skin elasticity, tissue tone and vascular health

• Commonly paired with Type I in bovine collagen blends

👉 For broad benefits, choose a multi-type collagen that includes Types I, II and III.

🧬 How it works (Mechanism + Nutrigenomic effects):

Once absorbed, collagen peptides:

• Stimulate fibroblasts to increase collagen, elastin and hyaluronic acid

• Upregulate gene expression related to extracellular matrix repair

• Enhance gut repair by supporting tight junction integrity

• Modulate inflammation by downregulating cytokines like IL-6 and TNF-α

• Provide amino acid building blocks for tissue healing and regeneration

Clinical studies show that collagen peptides can improve skin texture, reduce joint pain, strengthen gut lining and enhance tissue integrity.

🔎 What to look for on the label:

✔️ Hydrolysed collagen or collagen peptides (not gelatin or native collagen)
✔️ Clear labelling of collagen types (I, II, III)
✔️ Dose listed in grams per serve
✔️ Clean formula — no artificial sweeteners or unnecessary fillers
✔️ Bonus if it includes cofactors like vitamin C, zinc or silica to enhance collagen synthesis

💊 Dosage guidelines:

• Skin, gut, and tissue support: 10 to 12 grams daily (Type I and III)

• Joint and cartilage support: 2.5 to 10 grams daily of Type II

• Comprehensive formulas: 10 to 15 grams daily of a multi-type blend

• Consistency is key — studies show clinical benefits after 8 to 12 weeks of daily use

🧪 Nutrigenomic and functional benefits:

• Improves skin hydration and elasticity

• Stimulates tissue regeneration and healing

• Strengthens gut lining and reduces intestinal permeability

• Reduces joint pain and inflammation

• Supports bone strength and collagen matrix density

• Positively influences gene pathways linked to ageing and immune function

✔️ Bottom line:
Collagen is more than a beauty product. It’s a clinically supported tool for skin health, gut repair, joint support, and even cellular longevity — if you’re using the right type, dose and form.

📆 Want help choosing the right collagen supplement or building a protocol for skin, gut or joint health?

I offer 1:1 consults to assess your individual needs and design a personalised, naturopathic plan using evidence-based tools.

👉 [Learn how I work and what’s included]
👉 [Book your consultation now]