Understanding Collagen: How It Works and Why It Matters

1. What Is Collagen?
2. The Different Types of Collagen (Type I, II, III, etc.)
3. How Collagen Works in the Body
4. Natural Collagen Production and Why It Declines
5. Key Benefits of Collagen for Skin, Hair, and Nails
6. Collagen’s Role in Joint and Bone Health
7. Collagen and Muscle Strength: What the Research Says
8. Is Collagen Good for Gut Health?
9. Collagen During Pregnancy and Postpartum
10. The Connection Between Collagen and Aging
11. Dietary Sources of Collagen: What to Eat
12. Collagen Supplements: Powder, Capsules or Liquid
13. How Much Collagen Should You Take Per Day?
14. When Is the Best Time to Take Collagen?
15. Can Collagen Improve Sleep and Recovery?
16. Are There Side Effects of Taking Collagen?
17. Why Choose Fish Collagen Over Bovine or Porcine?
18. How to Choose a High-Quality Collagen Supplement
19. What Makes Ballstad Collagen Unique?

Collagen is the most abundant protein in the human body, making up nearly 30% of your total protein content. It acts as a structural building block, providing strength, elasticity, and support to skin, joints, bones, tendons, and connective tissues. Often referred to as the “glue” that holds the body together, collagen plays a vital role in maintaining youthful skin, strong nails, joint flexibility, and bone health.

As we age, our body’s natural collagen production begins to decline—typically starting around age 25. This gradual loss contributes to visible signs of aging like wrinkles, sagging skin, and joint stiffness. That’s why many people turn to collagen supplements—especially those made with hydrolyzed fish collagen peptides, which are easier to absorb and highly bioavailable.

Whether you’re interested in collagen for anti-aging, skin health, or joint support, understanding how it works is the first step toward improving your wellness routine. Choosing a high-quality source ensures you’re getting pure, effective support from nature’s most trusted protein.

There are many types of collagen in the human body, but the most essential and widely used in supplements are Type I, Type II, and Type III collagen. Each type plays a unique role in maintaining overall health, and understanding their differences is key to choosing the right collagen supplement for your needs.

Type I collagen is the most abundant form in the body. It is primarily found in the skin, bones, tendons, ligaments, and connective tissues. This type is responsible for maintaining firm, youthful skin, improving bone strength, and supporting the body’s structural integrity. Type I is also the main component in most marine collagen supplements.

Type II collagen is concentrated in cartilage and plays a crucial role in joint health, flexibility, and mobility. It helps reduce inflammation, cushion joints, and support individuals dealing with arthritis or physically active lifestyles. Unlike Type I, Type II is less common in fish collagen and more often found in supplements designed for joint-specific support.

Type III collagen is typically found alongside Type I in the skin, blood vessels, and internal organs. It contributes to skin elasticity, gut lining integrity, and cardiovascular tissue repair. Type III is particularly important during times of growth, healing, or recovery.

While other forms of collagen, like Types V and X, serve specialized functions, Types I, II, and III make up over 90% of the body’s total collagen. Choosing a supplement rich in the right type can enhance results. For beauty and skin benefits, Type I and III collagen from fish sources are ideal.

Fish collagen like Ballstad Collagen, is naturally rich in Type I collagen and offers superior absorption and anti-aging benefits. It supports hydrated skin, strong bones, and firm connective tissue, making it a smart choice for those seeking high-quality, science-backed collagen support.

Collagen is a vital structural protein that supports the strength, elasticity, and integrity of the body’s tissues. It’s produced by fibroblasts, which combine amino acids like glycine, proline, and hydroxyproline to form collagen fibers. These fibers create a network that gives structure to the skin, joints, bones, tendons, and connective tissues.

In the skin, collagen maintains moisture and firmness, helping reduce wrinkles and support a youthful appearance. In joints and cartilage, it cushions movement and reduces stiffness. It also strengthens bone structure and plays a key role in gut lining and muscle repair.

With age, the body’s natural collagen production slows down, leading to visible signs of aging, joint discomfort, and weaker tissues. Environmental factors like UV exposure and poor nutrition can accelerate this process. Supplementing with hydrolyzed collagen peptides, especially from fish collagen, can help stimulate collagen synthesis and support healthy tissue regeneration.

Thanks to their small size and high bioavailability, fish collagen peptides are efficiently absorbed and delivered to the skin, joints, and bones. Regular use promotes skin elasticity, joint health, and overall tissue strength, making collagen an essential part of a proactive wellness routine.

Collagen is naturally produced by the body through cells called fibroblasts, which use amino acids like glycine, proline, and vitamin C to create collagen fibers. These fibers give structure and strength to the skin, bones, tendons, and connective tissues. During youth, collagen production is high, supporting firm skin, strong joints, and quick tissue repair. However, starting as early as age 25, natural collagen production begins to decline, typically dropping by about 1–1.5% per year.

This decline is a natural part of the aging process and is accelerated by external factors like UV radiation, smoking, stress, sugar intake, and poor nutrition. As collagen levels drop, the skin loses elasticity and moisture, joints become stiffer, and bones may weaken over time. Reduced collagen also impacts gut health, hair strength, and muscle recovery.

To counteract this decline, many people turn to collagen supplements, especially those made with hydrolyzed fish collagen peptides, which are easier to absorb. High-quality fish collagen can help stimulate the body’s own collagen synthesis and slow visible and structural signs of aging.

Collagen plays a vital role in maintaining the structure, strength, and appearance of the skin, hair, and nails. In the skin, it provides elasticity, firmness, and hydration by forming the connective framework in the dermis. As natural collagen levels decline with age, the skin becomes thinner, less elastic, and more prone to wrinkles. Supplementing with hydrolyzed collagen peptides, especially from marine sources, can help improve skin elasticity, reduce fine lines, and promote a smoother, more youthful texture.

Collagen also supports the infrastructure of the hair follicles, which helps promote stronger, thicker hair and may reduce hair breakage and thinning. For nails, collagen helps improve growth rate and reduces brittleness, which is common with age or nutrient deficiencies.

Clinical studies have shown that consistent intake of high-quality collagen supplements leads to visible improvements in skin hydration, firmness, and overall skin tone. Fish collagen is particularly effective due to its high absorption rate and compatibility with human Type I collagen—the most abundant type found in skin, hair, and nails.

Collagen is a key structural protein that supports the integrity of joints and bones. It forms a major component of cartilage, the flexible tissue that cushions joints and allows for smooth, pain-free movement. As collagen levels naturally decline with age, cartilage becomes thinner and less elastic, leading to joint stiffness, discomfort, and reduced mobility. Supplementing with hydrolyzed collagen peptides can help restore collagen levels and support joint health by stimulating cartilage regeneration and reducing inflammation.

In bones, collagen provides the framework on which minerals like calcium are deposited, making it essential for bone density and strength. When collagen production decreases, bones may become more fragile and prone to fractures. Several clinical studies have shown that collagen supplementation may improve bone mineral density, especially in postmenopausal women and older adults at risk of osteoporosis.

Fish collagen is particularly effective for joint and bone support due to its high bioavailability and Type I collagen content. Regular use can help maintain joint flexibility, reduce exercise-induced discomfort, and support long-term bone health, making it a valuable addition to active and aging lifestyles.

Collagen is often associated with skin and joint health, but emerging research highlights its valuable role in muscle strength and performance. Collagen contains high levels of glycine and proline—amino acids essential for muscle tissue repair and maintenance. While not a complete protein, collagen supplements can help support lean muscle mass when combined with resistance training, especially in older adults experiencing age-related muscle loss.

A study published in the British Journal of Nutrition (2015) found that older men who took collagen peptides alongside strength training showed significantly greater increases in muscle mass and strength compared to those who exercised without supplementation. This suggests that collagen may enhance muscle recovery, reduce soreness, and improve physical performance over time.
Fish based collagen, such as Ballstad Collagen, offers high bioavailability and easy absorption, making it an excellent choice for men and women looking to support muscle tone, post-exercise recovery, and overall body composition. When paired with a balanced diet and consistent training, collagen can be a powerful tool for maintaining strength and mobility.

Collagen can be a valuable nutritional support during pregnancy and postpartum due to its role in maintaining skin, joint, and connective tissue health. As the body grows and changes during pregnancy, collagen helps improve skin elasticity, potentially reducing the severity of stretch marks and supporting joint stability as ligaments soften in preparation for childbirth. Because collagen is rich in amino acids like glycine and proline, it also contributes to the structural integrity of skin and muscles, both of which are under increased stress during this time.

After delivery, collagen continues to support the body during recovery. It aids in tissue repair, supports the pelvic floor, and helps rebuild collagen-rich structures like skin, joints, and blood vessels. Many new mothers also turn to collagen supplements to promote hair strength and nail health, which can be impacted by hormonal shifts in the postpartum period.

Fish collagen offers a highly absorbable, clean option for women during and after pregnancy. While it’s not a replacement for prenatal nutrition, adding hydrolyzed fish collagen peptides to a well-balanced diet may support both recovery and overall maternal wellness in a natural, gentle way.

Collagen plays a central role in how the body ages, particularly in the visible and structural changes that occur in the skin, joints, and bones. As early as the mid-20s, the body’s natural collagen production begins to decline, and this reduction accelerates with age. By the time a person reaches their 40s, collagen levels may drop by 25% or more, leading to signs such as wrinkles, sagging skin, joint stiffness, and weakened bones. Since collagen provides the framework for skin firmness, joint flexibility, and connective tissue strength, its loss directly contributes to many common signs of aging.

External factors like sun exposure, smoking, stress, and poor diet can further break down collagen fibers and inhibit collagen synthesis. Over time, this leads to reduced skin elasticity, slower tissue repair, and greater susceptibility to injury and inflammation. That’s why collagen is often referred to as an anti-aging protein—it’s essential for maintaining youthful skin, resilient joints, and a strong skeletal structure.

Supplementing with hydrolyzed collagen peptides, particularly from marine sources like Ballstad Collagen, can help replenish declining collagen levels and stimulate the body’s own collagen production. These highly bioavailable peptides are easily absorbed and may help slow the aging process by restoring structure, hydration, and strength from within.

Collagen is found naturally in a variety of animal-based foods, particularly in connective tissues, bones, and skin. One of the richest natural sources is bone broth, which is made by simmering animal bones and connective tissues for extended periods to extract collagen, gelatin, and amino acids. Other collagen-boosting foods include chicken skin, fish skin, pork skin, and beef tendons, all of which contain structural proteins similar to human collagen. Fish, especially with the skin on, offers both direct collagen and the added benefit of omega-3 fatty acids, which support skin and joint health.

In addition to consuming foods that contain collagen directly, it's also important to eat nutrients that support natural collagen production. These include vitamin C-rich fruits (like oranges, kiwi, and strawberries), zinc (found in shellfish, eggs, and seeds), and copper (found in nuts and organ meats). These nutrients help your body synthesize and stabilize collagen fibers effectively.

While food sources are beneficial, they typically provide lower and inconsistent amounts of collagen, which is why many people choose collagen supplements—particularly those made from hydrolyzed fish collagen.

When it comes to collagen supplements, choosing the right format can make a real difference in both effectiveness and convenience. Among the most popular options—powder, capsules, and liquid—collagen powder stands out as a fan favorite for good reason. It's incredibly versatile, easily mixing into everything from your morning coffee to a post-workout smoothie, without altering taste or texture. More importantly, high-quality collagen powder often contains higher concentrations of hydrolyzed collagen peptides, meaning it's easier for your body to absorb and use. If you're serious about improving your skin, joints, or gut health, powdered collagen offers a balanced blend of potency and practicality.

Capsules, while convenient for travel or on-the-go use, often come in lower doses. You’d need to take several pills daily to match the benefits of a single scoop of powder. As for liquid collagen, it may seem like a trendy, ready-to-drink option, but it often comes loaded with unnecessary additives like artificial sweeteners, preservatives, and flavorings. These extras may compromise purity, especially if you're aiming for clean supplementation. So, while all forms have their place, a high quality powder collagen remains the most efficient and customizable choice for those looking to seamlessly integrate collagen into a healthy lifestyle.

The ideal daily collagen dosage can vary depending on your goals, age, and health status, but most research supports a range of 2.5 to 10 grams of hydrolyzed collagen peptides per day. For general skin health, hydration, and elasticity, studies have shown benefits from doses as low as 2.5 grams daily. For more intensive support—such as for joint health, bone density, or muscle recovery—higher doses around 10 grams are commonly used in clinical trials.

If you’re using a high-quality fish collagen supplement, you may benefit from its superior absorption, which allows your body to make the most of even smaller doses. Since fish collagen is rich in Type I collagen, it’s particularly effective for supporting skin, hair, and bone structure with consistent, daily use.

Collagen supplements are generally well-tolerated and can be taken long-term. To further boost collagen synthesis, it's best to pair your supplement with nutrients like vitamin C, which helps activate collagen production in the body. Whether you’re taking collagen powder or capsules, maintaining daily consistency is key to achieving visible and lasting results.

There is no single “perfect” time to take collagen supplements, but consistency is more important than exact timing. That said, when you take collagen may vary based on your personal wellness goals. Many people prefer to take collagen in the morning, either on an empty stomach or mixed into their coffee, smoothie, or breakfast, which may support better digestion and absorption throughout the day. Others find it beneficial to take collagen in the evening, as the body’s natural repair processes—including collagen synthesis—peak during sleep.

For those using collagen to support muscle recovery or joint health, taking it post-exercise may enhance results by helping to repair connective tissues. Some experts recommend pairing collagen peptides with vitamin C, regardless of time, since vitamin C plays a critical role in stimulating collagen production in the body.

Whether taken in powder or capsule form, what matters most is daily intake of a high-quality, hydrolyzed collagen supplement. Marine-based options—rich in Type I peptides and highly bioavailable—are easy to absorb and flexible to use at any time of day. Choose the timing that fits your lifestyle best and stay consistent to experience visible, long-term benefits.

Collagen may play a surprising yet valuable role in promoting better sleep and enhancing recovery, especially when used consistently as part of a wellness routine. One of the key amino acids in collagen peptides is glycine, which has been studied for its calming effects on the nervous system. Research shows that glycine may help lower core body temperature and promote a deeper, more restful sleep by enhancing sleep quality without causing drowsiness the next day.

In addition to its sleep-supporting effects, collagen also aids in physical recovery. Its rich amino acid profile supports the repair of muscles, connective tissues, and joints, making it particularly helpful for those engaged in regular exercise or recovering from injury. Taking collagen supplements in the evening—especially paired with a source of vitamin C—may support the body’s natural overnight repair cycle when collagen synthesis is most active.

Fish-sourced options, which are high in glycine-rich, hydrolyzed peptides, offer a clean and effective way to support both restorative sleep and tissue regeneration. While not a sleep aid in the traditional sense, collagen can be a subtle but powerful addition to your nighttime wellness habits.

Collagen supplements are generally considered safe and well-tolerated for most people, especially when taken in recommended amounts. Clinical studies on hydrolyzed collagen peptides—whether from bovine, porcine, or marine sources—have shown very few adverse effects. Most users experience no discomfort, but in rare cases, some people may notice mild digestive symptoms such as bloating, a feeling of fullness, or heartburn, particularly when starting a new supplement or taking high doses.

Allergic reactions to collagen supplements are extremely uncommon but can occur, especially if the product contains additives, allergens, or poor-quality ingredients. For this reason, it’s important to choose a clean, high-quality collagen product with transparent sourcing. Fish collagen, such as Ballstad Collagen, made from salmon, is free from common allergens, synthetic fillers, and artificial additives—making it a trusted option for those with sensitive systems.

To avoid side effects, always follow dosage guidelines and consult with a healthcare provider if you are pregnant, breastfeeding, or have specific dietary concerns. When taken consistently and correctly, collagen is a safe and effective way to support skin health, joint function, and overall tissue regeneration.

With so many products on the market, choosing a high-quality collagen supplement can feel overwhelming. The most important factor to consider is the source of the collagen. Look for supplements made from hydrolyzed collagen peptides, which are broken down for easier digestion and better bioavailability. Among the available types, fish collagen is known for its high purity, sustainability, and excellent absorption.

Equally important is ingredient transparency. A top-quality collagen product should be free from fillers, artificial additives, and allergens, and ideally tested for heavy metals and contaminants. Choose products that are third-party tested and manufactured under strict quality control standards. Also, consider the collagen type and match it with your goals—Type I and III for skin and beauty, Type II for joint and cartilage support.

Finally, check the dosage. Most effective clinical studies use between 2.5 and 10 grams of collagen peptides per day, so your supplement should deliver a therapeutic amount in either powder or capsule form. When in doubt, selecting a trusted brand with clean sourcing and proven results ensures you're investing in a supplement that works.

Ballstad Salmon Collagen stands out in a crowded market of supplements thanks to its unmatched purity, sustainability, and effectiveness. Sourced from salmon in the pristine waters of the ocean, Ballstad delivers premium fish collagen peptides that are naturally rich in Type I collagen—the most beneficial type for skin, bone, and connective tissue health. The collagen is hydrolyzed for optimal absorption, making it highly bioavailable and easy for the body to use where it's needed most.

What truly makes Ballstad Collagen unique is its commitment to clean formulation. It contains no additives, artificial flavors, or allergens, making it ideal for daily use and suitable for sensitive systems. Every batch is molecularly distilled and tested for purity, ensuring it is free from heavy metals and environmental contaminants. This level of quality control reflects Ballstad’s Norwegian heritage and dedication to transparency, traceability, and excellence.

In addition to its superior sourcing and safety, Ballstad Collagen is designed for modern wellness routines. It’s available in both easy-to-mix powder and travel-friendly sachets, supporting convenience without sacrificing quality. Whether your goal is anti-aging, joint support, or overall skin health, Ballstad offers a clean, effective solution backed by science and nature.

Another standout feature of Ballstad Salmon Collagen is its neutral taste and odorless formula, making it incredibly easy to incorporate into your daily routine. Unlike some fish-based supplements that leave a strong aftertaste, Ballstad’s hydrolyzed fish peptides dissolve quickly and smoothly in any beverage—from coffee and tea to smoothies, juice, or just water. This versatility allows you to enjoy the powerful benefits of collagen without disrupting your flavor preferences, making it ideal for those seeking both convenience and consistent use.