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Collagen: your guide to powders, capsules and vitamin C
A spoonful of powder in the morning coffee: for many people collagen has become part of the daily routine. But what is it actually?
Collagen is the most abundant protein in your body. It holds skin, bone, cartilage and tendons together, and its name comes from the Greek word for glue. Your body builds it every day, and it needs two things to do so: protein building blocks and vitamin C.
This guide explains how collagen is made, what the EU confirms, how hydrolysate, gelatine and vegan alternatives differ and which product suits you.
Symbolic image: AI-generated
What is collagen?
Collagen is a structural protein, one that gives shape and support. Roughly a third of all the protein in your body is collagen. There are 28 known types: type I accounts for more than 90 % and is found in skin, bone, tendons and ligaments, type II mainly in cartilage, and type III in skin and blood vessels.
Under the microscope a collagen molecule looks like a rope twisted from three strands, the so-called triple helix. For the three chains to pack this tightly, every third position is taken by the smallest amino acid of all, glycine, together with plenty of proline and hydroxyproline.
approx. 30 %
of your body's protein is collagen
28
known types of collagen
90 %+
of it is type I
230+
collagen peptide studies on ClinicalTrials.gov
Did you know? Gram for gram, collagen fibres are stronger than steel. They are also remarkably long-lived: researchers estimate the half-life of collagen in skin at around 15 years, and in cartilage at more than 100 years.
How your body builds collagen
Your body makes collagen itself, using the protein from your food as raw material. To turn that into strong fibres, enzymes have to modify the amino acids proline and lysine, and they need vitamin C to do it. That is why protein and vitamin C always go hand in hand when it comes to collagen.
What the EU confirms: vitamin C and collagen formation
The EU has authorised six statements on vitamin C and collagen formation. They apply once a product provides at least 15 % of the reference intake, which means 12 mg of vitamin C.
Vitamin C contributes to normal collagen formation for the normal function of skin.
Vitamin C contributes to normal collagen formation for the normal function of cartilage.
Vitamin C contributes to normal collagen formation for the normal function of bones.
Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
Vitamin C contributes to normal collagen formation for the normal function of gums.
Vitamin C contributes to normal collagen formation for the normal function of teeth.
Other nutrients often found in collagen products also have authorised claims: copper contributes to the maintenance of normal connective tissues, zinc contributes to the maintenance of normal skin, hair and nails, and biotin contributes to the maintenance of normal skin and hair.
Our take: In our picks we look not only at the amount of collagen but also at whether vitamin C is included. If you use a pure collagen powder, you can easily add vitamin C through fruit, vegetables or a vitamin C supplement.
Collagen over the years and in everyday life
As we get older, the body makes less new collagen. In laboratory studies on skin cells, collagen production in people over 80 was clearly lower than in young adults. Alongside age, there are well-researched everyday factors that you can influence yourself.
✓
Remember sun protection
UV radiation switches on enzymes in the skin that break down collagen, one of the best-studied factors in skin ageing. Sunscreen, a hat and shade at midday all help.
✓
Stay smoke-free
In one study, smokers' skin produced roughly a fifth less new collagen than that of people who had never smoked.
✓
Go easy on sugar
Sugar can attach to collagen fibres and make them stiff, a process known as glycation. Fewer sweets and less white flour are a good habit.
✓
Protein and vitamin C on your plate
No building blocks, no collagen. Fish, eggs, dairy and pulses, plus peppers, kiwi or citrus fruit, make an easy everyday combination.
Collagen on your plate
Collagen is found only in animal foods, wherever there is connective tissue: bone broth, pork rind, chicken skin, fish skin and gelatine. Gelatine is essentially cooked collagen and is about 85 % protein, while the amount in bone broth varies widely with the recipe and cooking time.
Plants contain no collagen, but they supply what your body needs to build it: vitamin C from peppers, kiwi, citrus fruit, strawberries and broccoli, and protein building blocks from pulses and seeds. For vitamin C, the D-A-CH nutrition societies recommend 95 mg a day for women and 110 mg for men.
A little history: in 1681 the French physicist Denis Papin used his "bone digester", an early ancestor of the pressure cooker, to show how gelatine can be extracted from bones. Today every child knows it, because classic gummy bears are set with gelatine. And the traditional Austrian beef soup with marrow bones, left to simmer on the stove for hours, is really nothing other than a bone broth.
Symbolic image: AI-generated
Hydrolysate, gelatine, native collagen, vegan building blocks
You will see different terms on the packs. Here is what they mean:
Collagen hydrolysate
Collagen broken down into small fragments called peptides. It dissolves in cold drinks too, does not set and has no taste. The most common form in powders and capsules.
Gelatine
Also made from collagen but broken down less. It swells in cold water and sets as it cools, which is why you know it from cake glaze and gummy bears.
Native collagen
Collagen that has not been broken down, for example type II from cartilage. It is used in tiny amounts of a few dozen milligrams, very different from several grams of hydrolysate.
Vegan building blocks
Collagen itself always comes from animals. Vegan products provide the building blocks instead, such as glycine, proline and lysine, often with vitamin C and plant extracts.
And where does the collagen come from? Usually from cattle, pigs, fish or chicken, sometimes from the thin membrane inside an eggshell. Fish collagen matters for people with a fish allergy, so it must always be labelled.
What does research say?
Collagen peptides are a big research topic. The US registry ClinicalTrials.gov lists more than 230 studies (as of November 2026). Many look at collagen peptides as part of the daily diet, usually at amounts between 2.5 and 15 g a day. The results are mixed, and research is ongoing.
Our take: We do not promise effects. Instead, we show you what is in each product: how much collagen, which form, which source and whether vitamin C is included. That way you can compare calmly and decide for yourself.
Powder, capsule, drinking ampoule or vegan: which suits you?
☕
Powder
The largest amount per serving. Tasteless and easy to stir into coffee, tea, water, smoothies or yoghurt.
Right for you if you want several grams a day and like mixing it into breakfast.
💊
Capsule
No measuring, no stirring, ideal on the go. The daily amounts are smaller than with powder.
Right for you if you like things quick and simple.
🥤
Drinking ampoule
Ready to drink, neat or diluted, and often combined with vitamin C.
Right for you if you want a course without any preparation.
🌱
Vegan building blocks
Amino acids, vitamin C and plant compounds instead of animal collagen, as capsules or sachets.
Right for you if you are vegan or prefer to avoid animal ingredients.
Our picks
Four products, four approaches: this selection shows the main differences in amount, format and added nutrients.
Vitamin C contributes to normal collagen formation for the normal function of skin. Zinc contributes to the maintenance of normal skin. Copper contributes to the maintenance of normal connective tissues.
Amounts per daily serving as stated by the manufacturer. You will find the exact directions on each product page.
Fact: Only animals and humans make collagen. Vegan products supply the building blocks, amino acids such as glycine, proline and lysine, usually with vitamin C.
Myth 2
"Collagen powder is just gelatine."
Fact: Both come from collagen, but in hydrolysate the chains are split into small peptides. That is why it does not set and dissolves easily in coffee.
Myth 3
"Collagen can replace my protein."
Fact: Collagen lacks the amino acid tryptophan. It is a good addition but not a complete replacement for fish, eggs, dairy or pulses.
Good to know before you take it
✓
Check the source
If you have a fish allergy or do not eat beef or pork, look at the source. It is stated for every product.
✓
Consistency counts
Collagen products are designed for daily use. A fixed slot in your day, such as your morning coffee, makes it easy.
✓
Pregnancy and breastfeeding
There are hardly any studies in pregnant women, so check before taking it during this time.
✓
Stick to the directions
Each product has its own daily amount, printed on the pack and shown on our product page.
The most abundant protein in the body. It forms tear-resistant fibres in skin, bone, cartilage and tendons. The body makes it itself from protein building blocks, and it needs vitamin C to do so.
Why do collagen and vitamin C belong together?+
Vitamin C contributes to normal collagen formation for the normal function of skin, bones, cartilage, blood vessels, gums and teeth. That is why many collagen products include vitamin C.
Can I stir collagen powder into coffee?+
Collagen hydrolysate is tasteless and dissolves in warm and cold drinks, so many people stir it into coffee, tea, water or smoothies. For some vegan products the manufacturer recommends cold or lukewarm drinks, and this is stated on the pack.
Powder or capsules: which is better?+
Powder provides several grams per serving, capsules usually one to two grams a day. If you want a lot of collagen, choose powder; if you want simplicity, choose capsules.
Is there vegan collagen?+
Collagen itself always comes from animals. Vegan products supply the building blocks such as glycine, proline and lysine, often with vitamin C, hyaluronic acid and plant extracts.
Which foods contain collagen?+
Only animal foods with connective tissue: bone broth, pork rind, chicken skin, fish skin and gelatine. Plants contain no collagen but supply vitamin C and protein building blocks.
What do type I, II and III mean?+
There are 28 types of collagen. Type I is by far the most common at over 90 % and is found in skin, bone and tendons; type II is in cartilage and type III in skin and blood vessels.
Where does the collagen in supplements come from?+
Usually from cattle, pigs, fish or chicken, sometimes from eggshell membrane. The source is stated for every product, and fish collagen is always labelled for allergy sufferers.
In a nutshell
Collagen is your body's scaffolding protein. It builds it itself from protein building blocks with the help of vitamin C. If you would like to supplement, you can choose from powders, capsules, drinking ampoules and vegan building blocks, ideally combined with vitamin C.
KEY TAKEAWAYS
About 30 % of your body's protein is collagen.
Vitamin C contributes to normal collagen formation, for example for skin and cartilage.
Hydrolysate dissolves in coffee, gelatine sets, and collagen only comes from animal sources.
Sun protection, staying smoke-free and less sugar are good habits.
Note: This page provides general information. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily intake. Keep out of reach of young children. Sources include: Regulation (EU) No 432/2012, Lodish et al., Molecular Cell Biology, Varani et al. (2006), Fisher et al. (1997), Knuutinen et al. (2002), Verzijl et al. (2000), USDA FoodData Central, ClinicalTrials.gov (accessed November 2026).
Optiolex collagen drinking ampoules2.3 g bovine collagen · 80 mg vitamin C · 10 ampoules
Robert Franz collagen 400 mg1,200 mg type I fish collagen in 3 capsules · 50 days
Vital collagen hydrolysate capsulesType I, II, III bovine collagen · 4 capsules · 90 days
Dr. Wunder EverGlow Superior CollagenType I, V, X collagen from eggshell membrane · 160 mg vitamin C · 2 capsules
anatis Pro Collagen veganGlycine, proline, lysine · acerola vitamin C · 2 sachets