Collagen is a protein that makes up the structure of your hair, skin, nails, muscles, tendons, ligaments, and internal organs. It helps keep your skin firm, your joints flexible, and your bones strong.
Many people take collagen supplements to improve skin elasticity or reduce joint pain. There are two main types of collagen supplements: regular collagen, which is animal-based, and vegan collagen.
Animal-based (regular) collagen comes from fish and animal tissues such as bones, skin, and scales. Vegan collagen is available for people who prefer a product made of plant-based protein building-blocks.
Both collagen types support healthy skin, hair, nails, and joints, but they differ in their ingredients and how your body uses them. Here’s how they compare:
Regular Collagen
Vegan Collagen
Source
-Extracted from the bones, skin, and connective tissues of animals
-Common sources include cows, pigs, fish, and poultry
-Made from plant-extracts and amino acids
-Sometimes created from genetically engineered yeast or bacteria
-Helps the body make its own collagen
Benefits
-Contains the exact collagen proteins your body uses
-Can be used as a topical or powder
-May support skin elasticity, hair and nail growth, and joint health
-Often includes antioxidants and nutrients that support overall health
-More sustainable and cruelty-free than animal sources
Who Should Take It
-Suitable for most people who eat animal products
-Can pose risks for people with certain allergies or those with existing kidney issues
-Suitable for anyone, especially vegans, vegetarians, and people with dietary restrictions
Drawbacks
-Raises ethical and environmental concerns for some users due to production processes and the use of animal tissues
-Does not include actual collagen proteins
-Less research on its efficacy for joint health compared to animal-based options
Choosing between vegan collagen and regular collagen depends on a number of factors. The following may help you decide:
- Dietary preferences: If you follow a vegan or vegetarian diet, choose plant-based vegan collagen. Regular collagen is sourced from animal products.
- Your health goals: If your primary aim is to improve joint comfort or skin elasticity quickly, animal-based collagen may be a better option. Vegan options may be suitable if you prefer to support your body’s natural collagen production.
- Allergies and sensitivities: It’s always a good idea to check ingredient lists if you have food allergies. Some regular collagen products are derived from fish, a common allergen, while vegan formulas can contain allergens such as soy or nuts.
- Sustainability: Animal agriculture has been tied to issues such as deforestation and high greenhouse gas emissions, so vegan collagen can be a more eco-friendly option.
- Price: Regular collagen supplements are generally less expensive, though prices vary between brands.
- Scientific evidence: Vegan collagen products are newer additions to the market, so there are more clinical studies supporting the benefits of animal-based collagen.
Regardless of which type you choose, look for third-party testing and quality certifications on the products you are considering to ensure you receive a safe and effective product. Talk to your doctor before starting any new supplement. They can help you determine which option best fits your health needs and goals.
Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Campos LD, Santos Junior VA, Pimentel JD, Carregã GLF, Cazarin CBB. Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon. 2023;9(4):e14961. doi:10.1016/j.heliyon.2023.e14961
Al-Atif H. Collagen supplements for aging and wrinkles: a paradigm shift in the field of dermatology and cosmetics. Dermatol Pract Concept. Published online February 2, 2022:e2022018-e2022018. doi:10.5826/dpc.1201a18
U.S. Anti-Doping Agency. What athletes need to know about collagen.
Campos LD, Santos Junior VA, Pimentel JD, Carregã GLF, Cazarin CBB. Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon. 2023;9(4):e14961. doi:10.1016/j.heliyon.2023.e14961
Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen supplementation for joint health: The link between composition and scientific knowledge. Nutrients. 2023;15(6):1332. Published 2023 Mar 8. doi:10.3390/nu15061332
Deane CS, Bass JJ, Crossland H, Phillips BE, Atherton PJ. Animal, plant, collagen and blended dietary proteins: Effects on musculoskeletal outcomes. Nutrients. 2020;12(9):2670. doi:10.3390/nu12092670
Jafari H, Lista A, Siekapen MM, et al. Fish collagen: Extraction, characterization, and applications for biomaterials engineering. Polymers (Basel). 2020;12(10):2230. doi:10.3390/polym12102230
Matinong AME, Chisti Y, Pickering KL, Haverkamp RG. Collagen extraction from animal skin. Biology (Basel). 2022;11(6):905. doi:10.3390/biology11060905
Lee JY, Kamel J, Yadav CJ, et al. Production of plant-based, film-type scaffolds using alginate and corn starch for the culture of bovine myoblasts. Foods. 2024;13(9):1358. doi:10.3390/foods13091358
Huang A, Guo G, Yu Y, Yao L. The roles of collagen in chronic kidney disease and vascular calcification. J Mol Med (Berl). 2021;99(1):75-92. doi:10.1007/s00109-020-02014-6
Warma S, Warma H, Merja A, Patel N, Patel M. Revitalizing skin, hair, nails, and muscles: Unlocking beauty and wellness with vegan collagen. J Cosmet Dermatol. 2024;23(11):3740-3756. doi:10.1111/jocd.16443
Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen supplementation for joint health: The link between composition and scientific knowledge. Nutrients. 2023;15(6):1332. doi:10.3390/nu1506133
Wang H. A review of the effects of collagen treatment in clinical studies. Polymers (Basel). 2021;13(22):3868. doi:10.3390/polym13223868
Lupu MA, Gradisteanu Pircalabioru G, Chifiriuc MC, Albulescu R, Tanase C. Beneficial effects of food supplements based on hydrolyzed collagen for skin care (Review). Exp Ther Med. 2020;20(1):12-17. doi:10.3892/etm.2019.834
Lee JY, Kamel J, Yadav CJ, et al. Production of plant-based, film-type scaffolds using alginate and corn starch for the culture of bovine myoblasts. Foods. 2024;13(9):1358. doi:10.3390/foods13091358
Perez-Sanchez AC, Tantry EK, Burns EK, Perez VM, Prabhu S, Katta R. Skin, hair, and nail supplements: Marketing and labeling concerns. Cureus. 2020;12(12):e12062. doi:10.7759/cureus.12062
