Key Information Before Choosing
- Collagen accounts for approximately 30% of your body's proteins; its synthesis decreases by about 1% per year from ages 25-30, then drops sharply at menopause.
- Of nearly 28 identified types, only five are commonly used: I, II, III, V, and X. Type I accounts for ~90% of body collagen.
- The source (marine, bovine, porcine, chicken) determines the type of collagen; the form (hydrolyzed, peptides) determines absorption.
- Marine collagen is the closest to human skin collagen (type I) and is best absorbed.
- A crucial, often overlooked criterion: the actual dose per serving and the transparency of the label.
Collagen: the body's framework, and why it weakens
Collagen is the most abundant protein in the body: it makes up approximately 30% of our total proteins and forms the framework of skin, bones, tendons, cartilage, blood vessels, and mucous membranes. It gives skin its firmness and tissues their elasticity.
However, its natural production declines. From ages 25 to 30, we lose about 1% of collagen per year. At menopause, the drop in estrogen — which stimulates fibroblasts, the collagen-producing cells — sharply accelerates the phenomenon: a significant portion of skin collagen can be lost in the first years following menopause. This is why the question of collagen becomes central after 40. To understand this hormonal mechanism in detail, consult our complete guide to marine collagen & menopause.
Supplementing can support the body — but it's important to choose the right collagen. And for that, we must distinguish two notions that marketing often conflates: the type of collagen and its animal source.
Collagen Types: I, II, III… what each is for
Nearly 28 types of collagen have been identified, but five are sufficient to cover most needs. Knowing the type means knowing which tissue it works for.
The most abundant (~90% of the body). This is the collagen for skin firmness, hair, nails, bones, and mucous membranes. Primary target for skin beauty and intimate comfort during menopause.
Major component of articular cartilage. This is the type sought for joint comfort, often in the form of undenatured collagen (UC-II) at very low doses.
Works in tandem with type I in the skin, organs, and vascular walls. It contributes to the elasticity and structure of young tissues.
Present in smaller quantities, they are involved in fiber formation (V) and bone and cartilage mineralization (X). Rarely targeted alone.
Looking for skin, hair, mucous membrane effects? Aim for type I. Looking for joint comfort? Type II is more suitable. Many "skin" formulas display types I & III — this is consistent, as they coexist in the dermis.
Marine, bovine, porcine, chicken, "plant-based": sources compared
The animal source determines which types of collagen you get — and how closely they resemble your own. This is where the real choice comes into play.
A review published in Molecules (León-López et al., 2019) emphasizes that hydrolyzed collagen is effectively absorbed as di- and tripeptides, and that marine collagen has among the lowest molecular weights — a key factor for bioavailability. This is one reason why it is preferred in skin formulas.
In short: "marine or bovine?" does not have a single answer. For a skin / mucous membrane / hair goal after 40, marine has the advantage. For a tight budget and versatile use, bovine remains relevant. To go further on this choice applied to menopause, see our detailed comparative guide on collagen for menopause.
Hydrolyzed, peptides, molecular weight: what determines absorption
A native collagen molecule is too large to pass through the intestinal barrier. This is why supplements use hydrolyzed collagen: the protein is "pre-cut" into short peptides (often 2,000 to 5,000 daltons), which are assimilable and capable of circulating to the tissues.
Two quality indicators to look for: the mention "hydrolyzed" / "collagen peptides", and a low molecular weight (the smaller the peptides, the better they are absorbed). Marine collagen naturally ticks these boxes. Without hydrolysis, the benefit of a supplement significantly decreases.
Collagen is not used alone. Vitamin C contributes to normal collagen formation for skin, cartilage, and bones (EFSA authorized claim). A good formula therefore combines collagen peptides and cofactors: vitamin C, zinc, sometimes hyaluronic acid and silica.
How to choose the best collagen: 6 objective criteria
Skin, hair, mucous membranes → type I (marine ideal). Joints → type II.
Skin studies often use 2.5 to 10 g of peptides/day. Beware of overly low "display" doses.
Demand the mention "hydrolyzed" and, if possible, a low molecular weight. This is the condition for absorption.
For marine, prioritize certified sustainable fishing (ASC/MSC) and clear origin.
No added sugars, no unnecessary colorants or excipients. The shorter and clearer the list, the better.
Liquid, powder, or capsules: the format question deserves special attention (see below).
Liquid, powder, or capsules?
The format does not change the nature of collagen, but it changes the actual dose you can take and the ease of the routine. To reach 10 g, you would have to swallow 10 to 12 capsules — unrealistic for daily use. Powder allows for high doses but requires preparation. Liquid concentrates a high dose in one serving, with rapid absorption. We detail the dosages in our comparison of liquid collagen.
Collagen and menopause: why the choice becomes strategic
After menopause, the drop in estrogen simultaneously weakens the skin, mucous membranes (including urogenital), joints, and bones. Type I marine collagen, hydrolyzed, well-dosed, and combined with its cofactors then becomes a particularly relevant support for the body — without being a treatment. For key figures and sourced data on menopause in France, consult our menopause key figures report.
Signs that you might benefit from supplementation
- Skin sagging, drier, more pronounced wrinkles since your forties
- Thinner hair, brittle nails
- Joint discomfort upon waking or exertion
- Mucosal dryness (intimate, skin) related to hormonal decline
- Slower recovery after sport
If several of these signs resonate with you, global nutritional support—marine collagen + cofactor vitamins and minerals—makes sense, in addition to a protein-rich diet.
Marine collagen designed for maturity
Nutremys's Collagen Essence Gold combines high-dose hydrolyzed marine collagen, 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 holistic approach? The Menopause Vitality Complex (10,000 mg 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 to 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 for informational purposes only and does not replace personalized medical advice. Dietary supplements are not a substitute for a varied and balanced diet or a healthy lifestyle. In case of treatment, pregnancy or breastfeeding, consult your doctor.
The information shared on this blog is for educational and informational purposes only. It does not replace medical consultation, diagnosis or treatment prescribed by a healthcare professional. If you have symptoms, are undergoing treatment or are pregnant, consult your doctor before modifying your diet or starting supplementation. Nutremys LAB food supplements should not replace a varied, balanced diet or a healthy lifestyle.
