Most collagen powders are hydrolysed collagen from cattle (bovine) or fish (marine), mainly type 1, with bovine products often listing type 3 as well, and the Australian Institute of Sport (AIS) notes no significant difference in the availability of collagen's key amino acids between forms or sources. So for most people the source matters more for allergies, diet and personal preference than for results, while type 2 collagen comes from cartilage and mostly turns up in joint formulas and capsules at much smaller doses. This guide explains the types and sources, hydrolysed collagen versus gelatin, powder versus capsules, how much people take and what the research does and does not show.
What collagen types 1, 2 and 3 mean
Collagen is the most abundant structural protein in the body. At least 28 types have been identified, and type 1 makes up over 90% of the body's total collagen. A review of collagen sources in the journal Molecules describes type 1 as most common in skin, bone, teeth, tendons and ligaments, type 2 in cartilage, and type 3 in skin, muscle and blood vessels.
| Type | Where it is found in the body | Common supplement source | Usual format |
|---|---|---|---|
| Type 1 | Skin, bone, teeth, tendons, ligaments | Bovine and marine collagen | Powder |
| Type 2 | Cartilage | Chicken sternum cartilage | Capsules and joint blends |
| Type 3 | Skin, muscle, blood vessels | Bovine collagen, usually alongside type 1 | Powder |
When a label says "collagen type 1 and 3", it is usually describing a bovine collagen. Collagen is digested like other proteins, so the type on the label mainly tells you which tissue it came from, not where it ends up in your body.
Marine vs bovine collagen
Bovine collagen comes from cattle, and marine collagen comes from fish skin, scales and bones. On the brand listings we checked, Rapid describes its bovine collagen as types 1 and 3 and its marine collagen as types 1 and 2. You will often see claims that marine collagen is absorbed better, but the AIS collagen fact sheet reports no significant difference in key amino acid availability between collagen sources, so we would not pay extra on that claim alone.
The practical differences are:
- Allergies. Marine collagen contains fish, so avoid it if you are allergic. Multi-source blends can also contain fish or egg.
- Diet and beliefs. Marine suits pescatarians, and the AIS notes halal-certified collagen products are available. None of these suit vegans, because collagen only comes from animals.
At Supps247, Marine Collagen+ Beauty by Cyborg Sports gives 10 g of wild-caught marine collagen per serve, Rapid Pure Collagen is bovine only, and Rapid Total Collagen combines 4.9 g of bovine and 2.5 g of marine collagen per serve.
Hydrolysed collagen vs gelatin
Gelatin and hydrolysed collagen both start as collagen. The AIS describes gelatin as a partially hydrolysed form used mainly in food manufacturing: it sets into a gel, and raw gelatin is not very palatable stirred into water. Hydrolysed collagen, also called collagen hydrolysate, is broken down further with enzymes. The Molecules review puts it at 3 to 6 kDa, compared with 285 to 300 kDa for native collagen, which is why it dissolves easily without setting like gelatin.
Most collagen powders on our shelves are hydrolysed collagen. Brands often use trade names for theirs, such as Peptinex, Naticol, FORTIGEL or Bodybalance, but these are branded hydrolysed collagens rather than different types. The AIS fact sheet notes no significant difference in key amino acid availability between collagen forms, so gelatin and hydrolysed collagen differ mostly in convenience.
Collagen powder vs capsules
The deciding factor is dose. A systematic review of 15 trials in active people and older adults found most studies used 5 to 15 g of collagen a day. A scoop of powder delivers that easily: R1 Collagen by Rule One and Marine Collagen+ Beauty both give 10 g per serve.
Capsules hold far less. Joint Defender by 5% Nutrition, for example, lists 1,000 mg of type 2 collagen from chicken sternum cartilage in an 8-capsule serve, alongside glucosamine, chondroitin and MSM. At that rate, 10 g would take dozens of capsules a day. Capsules make sense when collagen is one part of a joint formula, or for small-dose ingredients such as undenatured type 2 collagen, which research has used at about 40 mg a day. For a full dose of hydrolysed collagen, powder is the practical choice.
What the evidence says
The AIS places collagen in Group B of its Sports Supplement Framework, meaning emerging or mixed scientific support, and says it should be an add-on to proven training and rehabilitation practices, not a replacement.
- Joints. The systematic review of 15 trials found the most consistent benefit was better joint function and less joint pain during activity, often after three months or more. The authors note 13 of the 15 trials were commercially funded.
- Tendons and connective tissue. Markers of collagen synthesis rose with 15 g a day, especially when taken with vitamin C about an hour before exercise. Vitamin C is an essential cofactor for making collagen, and the AIS says the diet must supply enough of it.
- Muscle. Collagen did not raise muscle protein synthesis more than higher-quality proteins such as whey. It also lacks the essential amino acid tryptophan, so it is classed as an incomplete protein. Rapid adds L-tryptophan to its Pure and Total powders for this reason.
- Skin. The evidence is mixed. A 2021 meta-analysis of 19 studies found hydrolysed collagen improved skin hydration and elasticity, but a 2025 meta-analysis of 23 trials found no significant effect when it looked only at high-quality studies or at studies not funded by industry.
If you compete in a drug-tested sport, the AIS notes batch-tested products lower the risk of contamination but do not remove it.
Products to look at
- R1 Collagen by Rule One: 10 g hydrolysed bovine collagen per serve
- Rapid Pure Collagen: bovine types 1 and 3 with added L-tryptophan, unflavoured
- Rapid Total Collagen: bovine and marine, types 1, 2 and 3; contains fish
- Marine Collagen+ Beauty by Cyborg Sports: 10 g wild-caught marine collagen per serve; contains fish
- R1 Multi Source Collagen: types 1, 2, 3, 5 and 10 from four sources; contains fish and egg
- NOWAY Collagen Protein by ATP Science: types 1 and 3, built as a full protein shake
- Joint Defender by 5% Nutrition: capsules with type 2 collagen in a joint blend
Browse the full collagen range, see our ranked best collagen supplements in Australia with label facts, or read collagen vs glucosamine vs omega-3 for joint health.
FAQs
What is the difference between marine and bovine collagen?
Bovine collagen comes from cattle and marine collagen comes from fish. Both are usually sold as hydrolysed collagen powder, and the AIS reports no significant difference in key amino acid availability between sources. The main differences are practical: marine collagen contains fish, so avoid it with a fish allergy, while bovine does not suit pescatarians. Neither suits vegans.
What does collagen type 1 and 3 mean on a label?
It tells you which kinds of collagen the product contains. Type 1 is the main collagen in skin, bone, tendons and ligaments, and type 3 is found in skin, muscle and blood vessels. Bovine collagen powders are commonly described as types 1 and 3. Collagen is digested like other proteins, so the type mainly reflects the tissue it came from.
Is collagen powder better than capsules?
For a full dose, usually yes. Most studies used 5 to 15 g of collagen a day, which one scoop of powder can provide, while capsules hold far less. Joint Defender, for example, lists 1,000 mg of type 2 collagen in an 8-capsule serve. Capsules suit low-dose ingredients or joint blends rather than a 10 g daily serve.
Is hydrolysed collagen the same as gelatin?
They come from the same protein but are processed differently. Gelatin is partially hydrolysed and sets into a gel, while hydrolysed collagen is broken down further so it dissolves in hot or cold drinks without setting like gelatin. The AIS notes no significant difference in key amino acid availability between collagen forms, so the choice is mostly about convenience.
How much collagen should I take a day?
Follow the directions on your product. Most research has used 5 to 15 g a day, and studies on collagen synthesis used 15 g with vitamin C about an hour before exercise. The AIS suggests a minimum of around 20 g is likely optimal for amino acid availability around exercise, while noting the research is still in its early stages.
Sources: AIS Sports Supplement Framework, Group B; AIS, Collagen fact sheet; Rahimi and Launico, Biochemistry, Collagen Synthesis, StatPearls; León-López and colleagues, Hydrolyzed collagen: sources and applications, Molecules (2019); Khatri and colleagues, collagen supplementation and exercise systematic review, Amino Acids (2021); de Miranda and colleagues, hydrolysed collagen and skin ageing meta-analysis, International Journal of Dermatology (2021); Myung and Park, collagen supplements and skin ageing meta-analysis, American Journal of Medicine (2025); Paul and colleagues, collagen and indispensable amino acid balance, Nutrients (2019); Rapid Supplements, Rapid Total; Rapid Supplements, Rapid Pure.
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Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
