1. Collagen Peptides (Hydrolyzed Collagen)
Collagen peptides are the most popular—and for good reason. "Hydrolyzed collagen peptides are the most widely used and versatile form," Dr. Bhavsar says. They’re broken down into smaller amino acid units, which makes them easier for your body to absorb and use.
Research shows that collagen peptides support multiple areas of health. Dr. Bhavsar explains that they can "help with the elasticity of the skin, strength of one's hair and nails, and even relieve arthritis." That’s largely due to their amino acid profile. "They contain essential amino acids such as glycine and proline, both required by the body for creating collagen," he notes.
2. Undenatured Type II Collagen (UC-II)
If you're seeking better joint health, undenatured type II collagen, a.k.a. UC-II, is another good option. Unlike collagen peptides, this form isn’t broken down during processing. "It differs from peptides because it doesn’t get degraded during the manufacturing process," Dr. Bhavsar explains.
UC-II works in a completely different way. "It functions via an immune-modulatory mechanism and is more potent at extremely low dosages," he says. Rather than supplying building blocks for collagen, UC-II helps regulate the immune response that contributes to joint inflammation.
Dr. Bhavsar notes that this type of collagen is best suited for people focused specifically on joint relief rather than cosmetic improvements, making it a targeted option rather than a multitasking one.
3. Avoid: Unregulated Or Non-Certified Collagen Supplements
Even if you choose the right type of collagen, quality matters just as much. Dr. Bhavsar strongly warns against unregulated products. "It is equally important to ensure that you do not use unregulated or non-certified collagen supplements," he says.
These products can come with serious risks. "Such supplements may have impurities, heavy metals, or wrong levels of the active ingredient," Dr. Bhavsar explains. Some may not even contain the type or amount of collagen listed on the label.
To stay safe, he recommends choosing products that have been independently verified: "I would recommend that you get supplements that are third party-tested or third party-certified supplements, such as NSF certification, USP certification, or Informed Choice certification."
Good to know!