Collagen 101: A Beginner's Guide to Collagen

Updated 9/29/2026

Collagen shopping can feel more complicated than it needs to be. Labels mention types, sources, peptides, hydrolysate, gelatin and advanced formulas-often without explaining how those terms fit together. This guide breaks down the basics so you can understand what you are choosing and find a format that works naturally with your routine. 

What Is Collagen? 

Collagen is a family of structural proteins that helps give form and strength to connective tissues throughout the body. It is an important component of skin, bone, cartilage, tendons, ligaments and other tissues. Scientists have identified at least 28 collagen types, each with a different role and distribution in the body.¹ 

Your body continually makes, breaks down and remodels collagen as part of normal tissue maintenance. That process varies by tissue and changes across the lifespan. A collagen supplement does not replace existing collagen intact or travel directly to one chosen body part. 

During digestion, collagen peptides are further broken down into amino acids and smaller peptides. In a small human absorption study, researchers detected free hydroxyproline and certain collagen-derived peptides in the bloodstream after participants consumed collagen hydrolysate.³ 

The Most Familiar Collagen Types 

You may see type numbers on product labels. These are three collagen types you may encounter on product labels: ¹ 

• Type I: Common in skin, bone, tendons and ligaments. 
• Type II: Found mainly in cartilage. 
• Type III: Often found alongside Type I in skin, blood vessels and other flexible tissues. 

A type number describes the collagen protein; it is not a guarantee of a particular result. When comparing supplements, consider the complete formula, amount per serving, and evidence for the specific ingredient rather than relying on a type number alone. 

Where Does Supplemental Collagen Come From? 

Collagen used in foods and dietary supplements is generally derived from animal tissues. Common sources include cattle and fish; fish-derived collagen may be made from skin or scales. The animal and tissue source, along with processing, can influence the resulting collagen and peptide mixture. Source also matters when checking dietary preferences and allergens.² 

• Bovine collagen: A widely used option for powders, sticks and capsules. Great Lakes Wellness unflavored collagen peptides are sourced from grass-fed bovine collagen. 
• Marine collagen: A fish-derived option that may suit pescatarian routines. Great Lakes Wellness marine collagen is sourced from wild-caught whitefish. People with a fish allergy should avoid fish-derived collagen and follow the allergen information and directions on the product label. 

Plants do not naturally contain collagen. A product described as ‘vegan collagen’ may be a plant-based blend intended to support the body’s normal collagen production rather than collagen protein itself. Check the ingredient list to see what the product actually contains. 

Collagen Peptides Versus Gelatin 

Collagen peptides and gelatin begin with collagen, but processing changes how they behave. Controlled heating and extraction change the collagen, turning it into gelatin. Further hydrolysis breaks the protein into smaller fragments commonly called collagen peptides. That is why “hydrolyzed collagen,” “collagen hydrolysate,” and “collagen peptides” are often used for the same general ingredient category.² 

The simple rule: choose collagen peptides when you want easy mixing; choose gelatin when you want a recipe to gel, thicken or hold its shape. They come from the same protein family, but they are not one-for-one substitutes in recipes that depend on gelatin to set. 

Common Collagen Formats 

Once you understand the ingredient, the next question is how you want to use it. Common options include: 

• Unflavored powder: A flexible choice for drinks and food without adding a new flavor. 
• Flavored powder: Collagen peptides combined with flavoring and depending on the formula, sweeteners or other ingredients. 
• Single-serve sticks: Pre-portioned powder for travel, work or busy days. 
• Capsules: A no-mix option. The amount of collagen per serving may differ substantially from a scoop of powder, so compare the Supplement Facts panel rather than assuming the formats are equivalent. 
• Gelatin powder: A culinary format for recipes that need gelling, thickening or structure. 
• Advanced formulas: Collagen peptides combined with additional ingredients; amounts and intended uses vary by product. 

How to Use Collagen Peptides 

There is no need to build a complicated ritual. Start with the directions on the product label, because serving sizes and preparation instructions vary.

1. Follow the labeled serving directions. Do not borrow the scoop size or instructions from another collagen formula.  
2. Prepare the product according to its format. Collagen peptides can be mixed into foods or beverages, while gelatin must be prepared according to the label or recipe so it can bloom, dissolve and set properly.  
3. Choose a time that fits your routine. There is no universal best time for every collagen product; following the label consistently is more practical than aiming for a particular hour. 
   

Coffee is your go-to? Learn more about adding collagen to coffee and whether normal beverage heat affects it. 

Using gelatin? Follow the Great Lakes Wellness gelatin preparation guide before starting your recipe. 

Standard Collagen Peptides Versus Advanced Formulas 

A standard collagen peptide product keeps collagen as the main focus. An advanced formula combines collagen peptides with additional ingredients—such as vitamins, minerals, hyaluronic acid, medium-chain triglycerides or branded specialty ingredients—to provide a different ingredient profile and intended use. 

More ingredients are not automatically better. The right choice depends on what you want from the product, how much collagen and each added ingredient it provides, dietary needs, allergens, flavor and how the formula was studied. Consider the complete formula rather than assuming that research on one ingredient applies to the entire blend. 

How to Choose a Collagen Product 

Start with the role you want the product to play in your routine, then work through a few practical checks: 

• Source and dietary fit: Choose bovine or marine collagen based on your preferences, certifications and allergens. 
• Format: Decide whether a tub, stick pack, capsule or culinary gelatin is easiest for you to use. 
• Amount per serving: Compare the Supplement Facts panels; powders, capsules and advanced blends may provide different amounts. 
• Full ingredient list: Review flavors, sweeteners and added functional ingredients, especially when choosing an advanced formula. 
• Quality information: Look for current sourcing, testing and certification information that clearly applies to the exact product and size you are considering. 
• Realistic expectations: Be cautious with promises to reverse aging, rebuild a specific tissue, treat a condition or deliver guaranteed results. 

Find the Format That Fits Your Routine 

Choose the format that fits your routine, then review the individual product page and label for its source, ingredients, serving size, allergens and current certifications. 

Ready to choose your format? Explore unflavored collagen peptides for easy mixing, marine collagen for a fish-derived option, beef gelatin for recipes that need to gel or thicken, or advanced formulas when you want to compare additional ingredients. 

Sources Cited 

1. Shoulders, M. D., & Raines, R. T. (2009). Collagen structure and stability. Annual Review of Biochemistry, 78, 929–958. https://doi.org/10.1146/annurev.biochem.77.032207.120833  
2. Liu, D., Nikoo, M., Boran, G., Zhou, P., & Regenstein, J. M. (2015). Collagen and gelatin. Annual Review of Food Science and Technology, 6, 527–557. https://doi.org/10.1146/annurev-food-031414-111800  
3. Virgilio, N., et al. (2024). Absorption of bioactive peptides following collagen hydrolysate intake: A randomized, double-blind crossover study in healthy individuals. Frontiers in Nutrition, 11, 1416643. https://doi.org/10.3389/fnut.2024.1416643