What Is Collagen Protein?
Collagen is a structural protein that provides strength and support to tissues throughout the body.
It is made up of chains of amino acids that form strong fibres found in:
- Skin
- Tendons
- Ligaments
- Cartilage
- Bones
- Blood vessels
Your body naturally produces collagen by combining amino acids from the protein you eat with nutrients such as vitamin C, zinc and copper.
You can also consume collagen through collagen-rich foods such as slow-cooked meats, chicken skin, fish skin and bone broth. However, it’s difficult to know exactly how much collagen you’re consuming from these foods, as the collagen content varies depending on the cut of meat, preparation method and serving size.
Collagen supplements provide a convenient and consistent dose of collagen peptides, making it easy to achieve a regular daily intake.
Unfortunately, collagen production gradually declines with age. From our mid-20s onwards we produce less collagen each year, and this decline accelerates during perimenopause and menopause as oestrogen levels fall.
As collagen production declines, it contributes to many of the changes women notice with ageing, including:
- Loss of bone strength
- Reduced skin elasticity
- Joint stiffness
- An increased risk of tendon injuries
- Slower recovery of connective tissues
How Does Collagen Protein Differ From Other Protein Powders?
One of the biggest misconceptions is that collagen protein and other protein powders do the same job.
While both provide protein, they have very different amino acid profiles and are designed to support different tissues in the body.
Collagen protein primarily supports connective tissues such as tendons, ligaments, cartilage and skin, whereas complete protein powders, such as whey and soy, are designed to support muscle repair, muscle growth and recovery.
Collagen protein
Collagen is a specialised structural protein.
It is rich in the amino acids glycine, proline and hydroxyproline, which are important building blocks for connective tissues such as tendons, ligaments, cartilage and skin.
However, collagen is not a complete protein. It contains very little of some essential amino acids, including leucine, and contains virtually no tryptophan.
Because of this, collagen does not effectively stimulate muscle protein synthesis – the process your body uses to repair and build muscle after exercise.
Other Protein Powders
Protein powders such as whey, casein and soy are complete proteins (they contain all 9 essential amino acids that the body can’t produce itself).
These proteins are ideal for:
- Building and maintaining muscle
- Supporting recovery after exercise
- Helping meet daily protein requirements
Collagen protein supports connective tissues, not muscle. For muscle growth, recovery and healthy ageing, choose a complete protein source.
Collagen and protein powders can complement each other because they support different tissues in the body.
The Different Types of Collagen
Collagen exists in at least 28 different forms, each serving a specific structural role within the body.
Types I, II and III are the most common and are the forms most often found in collagen supplements.
Type I Collagen
Type I collagen is the most abundant form in the body. It is found primarily in:
- Skin
- Tendons
- Bones
- Ligaments
It provides strength and structure and is commonly used in supplements targeting skin health, tendon health and healthy ageing.
Type II Collagen
Type II collagen is found primarily in cartilage.
It helps maintain the strength and resilience of cartilage and is commonly included in supplements designed to support joint comfort, mobility and cartilage health.
Type III Collagen
Type III collagen is often found alongside Type I and is present in:
- Skin
- Blood vessels
- Internal organs
It helps support the structure and elasticity of these tissues and is commonly included in supplements formulated for skin health and healthy connective tissue.
How Can Collagen Help Your Joints, Ligaments and Tendons?
Unlike muscle, tendons, ligaments and cartilage have a relatively poor blood supply.
This means they receive fewer nutrients and generally heal more slowly after injury.
Research suggests that specific collagen peptides may help support the normal repair and maintenance of these connective tissues when combined with appropriate exercise or rehabilitation.
Tendons
Tendons connect muscle to bone. They are continually exposed to high loads during activities such as running, jumping, strength training and repetitive sporting movements.
Some bioactive collagen peptides have been shown to support tendon health by providing the specific amino acids needed for collagen production.
Ligaments
Ligaments connect bone to bone and help stabilise joints.
Research suggests that bioactive collagen peptides can support collagen production within ligament tissue, particularly when combined with appropriate exercise or rehabilitation.
Cartilage
Cartilage cushions the ends of bones within joints, helping to absorb shock and reduce friction during movement.
Research suggests that certain bioactive collagen peptides can support cartilage health and may help improve joint comfort, particularly in people experiencing joint pain.
As with tendons and ligaments, the best results are seen when collagen supplementation is combined with an appropriately prescribed exercise program.
Read more: Joint Health for Women 40+
What Type of Collagen Is Best?
Most studies showing benefits for tendons, ligaments and cartilage have used around 10-15 g of specific bioactive collagen peptides per day, although the ideal dose depends on the product and intended use.
Not all collagen supplements are the same.
- Hydrolysed collagen is a general term describing collagen that has been broken down into peptides.
- Bioactive collagen peptides are specific hydrolysed collagen peptides that have been produced using particular manufacturing processes and have been studied in clinical trials for specific health outcomes, such as tendon, cartilage or skin health.
Here are some of the most researched options.
For Tendons and Ligaments
Look for: Tendoforte®
Tendoforte® is a patented blend of bioactive collagen peptides that has been researched for supporting tendon and ligament health.
It may be suitable for:
- Tendon pain
- Ligament rehabilitation
- Active women wanting to support connective tissue health
For Joint Cartilage
Look for: Fortigel®
Fortigel® is another patented collagen peptide developed to support cartilage.
It is commonly used by people experiencing:
- Joint discomfort
- Cartilage degeneration
- Age-related joint stiffness
My Recommended Collagen Supplement
Contains clinically studied Tendoforte® and Fortigel® bioactive collagen peptides to support tendons, ligaments and joint cartilage.
For Skin
Look for: Verisol®
Verisol® has been researched for improving:
- Skin elasticity
- Skin hydration
- Fine lines and wrinkles
Tendoforte®, Fortigel® and Verisol® are specially manufactured bioactive collagen peptides. Although they’re made from natural collagen, they’re processed in a specific way to produce peptide profiles that have been clinically studied for supporting different tissues such as tendons, cartilage and skin.
What About Generic Hydrolysed Collagen?
Hydrolysed collagen simply means the collagen has been broken down into smaller peptides that are easier to digest.
While it still provides collagen peptides, products containing clinically studied bioactive collagen peptides have stronger evidence for targeting specific tissues because they have been tested in human clinical trials.
Frequently Asked Questions
Can vegetarians take collagen?
Traditional collagen supplements are derived from animal sources such as bovine or marine collagen, so they aren’t suitable for vegetarians.
Vegetarians can support their body’s natural collagen production by eating adequate protein and ensuring sufficient vitamin C, zinc and copper intake.
While some “vegan collagen” products are available, they don’t contain collagen itself – they provide nutrients that support collagen production, and currently have less clinical evidence than animal-derived collagen peptides.
Can I take collagen and protein powder together?
Yes.
Many women benefit from taking both because they serve different purposes.
A quality whey protein powder helps support muscle, while collagen supports connective tissue such as tendons, ligaments and skin.
When should I take collagen?
If you’re taking collagen to support tendon or ligament health, research suggests consuming it around 30–60 minutes before exercise or rehab may be beneficial.
Consistency is more important than exact timing.
How long does collagen take to work?
Collagen works gradually because connective tissues remodel slowly.
Most studies report noticeable improvements after around 3–6 months of consistent supplementation.
Is marine collagen better than bovine collagen?
Not necessarily.
The most important factor isn’t whether the collagen comes from fish or cattle—it’s whether the product contains a clinically studied collagen peptide that has evidence for your specific goal.
Key Takeaways
- Collagen is an important structural protein that helps support healthy skin, tendons, ligaments, cartilage and bones.
- Collagen isn’t a complete protein and shouldn’t replace high-quality dietary protein if your goal is building or maintaining muscle.
- If you’re considering collagen supplementation, choose a product that matches your goal. Some bioactive collagen peptides have been specifically researched for tendon health, joint support or skin health, making them a more evidence-based choice than generic collagen products.
- Combined with regular strength training, adequate dietary protein and a balanced diet, collagen may be a useful addition to your overall health strategy as you age.
If you’d like to learn more about meeting your protein requirements, building strength and improving your health after 40, my 4 Week Starter Challenge provides practical guidance on nutrition, strength training and healthy ageing for women.
