How to Choose Collagen: Bovine, Marine or Egg Membrane Collagen?

What is Collagen and How Does It Work in Our Body?

Simply put, collagen is the principal protein that forms the connective tissues of our body. It can be imagined as the glue that holds together skin, bones, cartilage, tendons, and ligaments. To understand its importance, it is essential to look at the main collagen types and their functions:

• Type I: The most common collagen in the human body, making up about 90% of total collagen. It forms dense, tough fibers that give tissues strength and structure, protecting them from stretching and tearing. It is the main building block of skin, bones, tendons, and ligaments.
• Type II: Dominant in joint cartilage. Its structure forms a fine network whose main function is to absorb shocks and cushion pressure. This is crucial for maintaining joint mobility and protecting them from wear and tear.
• Type III: Supports soft, flexible framework for organs that change shape and size, such as liver, spleen, and blood vessel walls. In skin, it works with Type I to maintain elasticity and youthful structure.
• Types V and X: Play important roles in cell function and new bone tissue formation. These less common, but important collagen types are found in specific sources like egg shell membrane.

Unfortunately, after the age of 25, the body’s natural ability to synthesize collagen begins to decline. While collagen can theoretically be obtained from diet (e.g., drinking bone broth or eating meat by-products), in practice this is often not effective.

Modern diets rarely include such products regularly and in large enough amounts to make a meaningful difference. That is why dietary supplements have become a popular and convenient choice – they offer a concentrated and easily absorbable form of collagen, helping efficiently compensate for its natural loss.

Collagen and Other Protein Sources

It is important to remember that collagen intake is effective only if the diet contains sufficient amounts of other proteins. Collagen peptides provide the body with specific raw materials, but for full collagen fiber synthesis, a complete spectrum of other amino acids is also needed.

These essential amino acids, which are the basis of all regeneration processes, are provided by other high biological value proteins such as whey or egg white (albumin) protein. Therefore, to achieve the best results for joints, bones, and skin health, collagen supplementation is recommended together with a complete and protein-rich diet.

Bovine Collagen

Bovine collagen is extracted from cow bones, skin, and cartilage. It is one of the most popular and widely available types of collagen on the market.

• Composition and Properties: The main benefits lie in its content – rich in Type I and III collagen, so its primary effect is related to maintaining skin elasticity and hair health.
• Effect: Most commonly available as hydrolyzed bovine collagen, meaning the proteins are broken down into smaller peptides for more efficient absorption.
• Drawbacks: Not suitable for people who avoid bovine products in their diet, and less targeted for joint cartilage support where Type II collagen dominates.

Marine Collagen

Marine collagen is, as the name suggests, derived from fish skin and scales. It has become a popular alternative to bovine collagen.

• Composition and Properties: Similar to bovine collagen, marine collagen mostly contains Type I collagen. One of its main benefits is higher bioavailability due to smaller molecule size, which allows easier absorption by the body.
• Effect: Primarily supports skin structure, elasticity, and hydration thanks to its high bioavailability and Type I collagen content.
• Drawbacks: Potential allergic reactions for people allergic to fish or seafood, and sometimes a distinctive aftertaste that may not be acceptable to everyone.

Egg Membrane Collagen

Egg collagen is a next-generation solution rapidly gaining popularity due to its unique composition and targeted effects. It is extracted from the egg shell membrane – the thin layer between the shell and egg white.

• Composition and Properties: Unlike isolated collagen types, egg membrane collagen is a natural matrix. It contains Type I, V, and X collagens, essential for bone and connective tissue structure. The matrix also contains bioactive components such as elastin, glucosamine, chondroitin, and hyaluronic acid.
• Effect: Thanks to its natural intact structure, the body can recognize and use egg membrane collagen much more efficiently than hydrolyzed collagens. This targeted effect makes it one of the most effective solutions and an ideal collagen for joints, ligaments, and bones. It is especially useful for athletes and those experiencing joint stiffness or wanting to proactively care for their musculoskeletal system. The product is also safe as it contains no bovine or fish allergens, gluten, or lactose.

How to Determine the Most Suitable Collagen Type?

The answer depends on your goals. Whether your priority is improving skin condition or supporting joints, the recommended collagen source and type will differ.

• For skin, hair, and nails: bovine and marine collagen rich in Types I and III are popular choices to maintain skin structure. Egg membrane collagen, containing skin-important Type I collagen, also helps maintain elasticity and hydration.
• For joints and bone health: if your priority is joint comfort, movement ease, and ligament strengthening, egg membrane collagen with its unique matrix of Types I, V, and X collagen and high bioavailability is the best option.
• For overall well-being: all types of collagen benefit the body. Your choice may depend on dietary restrictions; for example, ovo-vegetarians can use only egg collagen.

Powder, Capsules or Drink?

After choosing the most appropriate collagen source, the next step is deciding on its form. This choice affects not only convenience but also dose accuracy and composition purity.

• Collagen powder is versatile – it can be added to drinks and meals. However, it requires preparation time and can be inconvenient on the go.
• Collagen drinks are convenient and fast but often contain added sweeteners, flavorings, and preservatives, and usually lack other valuable components like elastin, hyaluronic acid, or vitamin C that increase collagen absorption by 30%.
• Collagen capsules provide accurate dosing without any taste or smell. They are a clean and convenient form; for example, Fiteg² Pure Collagen provides a concentrated 500 mg dose in two easy-to-swallow capsules.

Collagen Intake Recommendations and Common Myths

For collagen supplementation to deliver the expected results, it is important to know not only the recommended dose but also to distinguish facts from common myths.

• Dosage: Recommended collagen dose depends on the product form and concentration. High-efficiency products like Fiteg² egg membrane collagen require a small, concentrated dose (500 mg) to see improvements within 7–10 days.
• Timing: To enhance absorption, many experts recommend taking collagen in the morning on an empty stomach with a glass of water.

However, to make an informed decision, it is also important to debunk popular myths about collagen.

• Myth #1: Collagen works only on skin. While collagen plays a role in maintaining skin elasticity, this is only part of its function. Collagen is the main connective tissue protein vital for cartilage, ligaments, bones, and muscles. Targeted product choice can provide significant support to the musculoskeletal system, maintaining joint health both under strain and preventatively.
• Myth #2: The body digests collagen like any protein, so it doesn’t work. Modern dietary supplements contain hydrolyzed collagen — broken down into small peptides. Research shows that these peptides can be absorbed into the bloodstream and act as signaling molecules stimulating the body to produce its own collagen exactly where needed most.

The decision on which collagen form and type to choose should not be based solely on advertising slogans. It is important to opt for products with scientifically proven efficiency and research conducted by the manufacturer. More information on studies can be found in our research section.

Expert Recommendations for Choosing the Most Effective Collagen Form

The uniqueness of each collagen type allows for selecting the most effective solution for a specific goal.

• Bovine collagen is recommended if the main goal is to maintain skin and hair health.
• Marine collagen suits those valuing high bioavailability and who avoid bovine products.
• Egg membrane collagen is the optimal choice for targeted support of joints, ligaments, and bones. Its composition also helps maintain skin elasticity and hydration, promoting overall well-being.

Ready to regain the joy of movement? Try Fiteg²’s next-generation egg membrane collagen and feel the difference! It contains scientifically backed Ovomet® collagen derived from eggshell membrane, plus elastin, glucosamine, chondroitin, hyaluronic acid, and vitamin C that increases collagen absorption by 30%. Choose the latest solution for joints, ligaments, and bones!