If you’re drinking bone broth for its collagen-boosting benefits, are you getting the right type? And is it actually better than collagen supplements? This blog breaks it all down—plus, you’ll get a nutrient-rich Bone & Marrow Pâté recipe to make the most of your broth leftovers.

Why Collagen Matters for Skin, Hair & Joints

Collagen is the most abundant protein in the human body, providing structure to skin, hair, nails, joints, and connective tissues. As we age, collagen production naturally declines, leading to sagging skin, wrinkles, weaker hair, and joint stiffness.

Boosting your collagen intake can help maintain youthful, hydrated skin, strong hair, and resilient joints—but not all collagen is the same. The type you consume matters.

Which Types of Collagen Are Best for Skin & Hair?

There are at least 28 types of collagen, but the most relevant ones for beauty and health are:

• Type I Collagen – Makes up about 90% of the body’s collagen and is the primary type in skin, hair, nails, bones, and tendons. It provides firmness, elasticity, and hydration to the skin, helping reduce wrinkles.

• Type II Collagen – Found mostly in cartilage, making it essential for joint health but less relevant for skin and hair.

• Type III Collagen – Often found alongside Type I in skin, blood vessels, and organs. It helps maintain skin structure and elasticity and plays a key role in wound healing.

Best for skin & hair: Type I and Type III collagen are the most effective for promoting youthful skin and strong hair.

Which Bone Broth Has the Best Collagen?

Different types of bone broth provide different types of collagen, so choosing the right one for your goals is key:

✔ Beef Bone Broth – Rich in Type I & III collagen, making it the best choice for skin, hair, and anti-ageing. It also contains glycine, which supports sleep and skin repair.

✔ Chicken Bone Broth – High in Type II collagen, ideal for joint health but still contains some Type I & III.

✔ Fish Bone Broth – Highest in Type I collagen and the most bioavailable (easiest to absorb), making it a top choice for skin and hair.

Best choice for skin & hair? Beef or fish bone broth.

Bone Broth vs. Collagen Supplements: Which Is Better?

Should you stick with natural bone broth or go for a collagen supplement? Here’s how they compare:

Bone Broth: The Whole-Food Collagen Source

✔ Rich in natural collagen, amino acids, minerals, and hyaluronic acid.

✔ Supports gut health, which is crucial for absorbing nutrients and producing collagen.

✔ Contains gelatin, which helps skin hydration and joint lubrication.

✔ Provides a wide range of nutrients, not just collagen.

Collagen Supplements: A Targeted Boost

✔ Hydrolysed collagen peptides are broken down, making them easy to absorb.

✔ Allows you to target specific types, e.g. Type I & III for skin or Type II for joints.

✔ More convenient—no need to cook or drink large amounts of broth.

Verdict:

If you want a whole-food, nutrient-dense source, bone broth is the better option. But if you need a quick, high-dose collagen boost, a high-quality collagen supplement (preferably hydrolysed Type I & III) can be effective too.

Whichever you choose, always pair collagen intake with vitamin C-rich foods (like citrus, berries, and peppers) to boost absorption.

Nutrient-Rich Bone & Marrow Pâté Recipe

One of the best ways to maximise your collagen intake is by using every part of your broth—including the soft bones, marrow, and leftover meat. This creamy, protein-packed pâté is not only delicious but also an easy way to sneak in more collagen.

Ingredients:

✔ ½ cup soft bones, marrow, and meat (from your strained broth)

✔ 2 tbsp butter or olive oil (or the fat from your broth)

✔ 1 clove garlic, minced

✔ ½ small onion or shallot, finely chopped

✔ 1 tsp dried herbs (thyme, rosemary, or oregano)

✔ Salt & pepper to taste

✔ 1 tbsp lemon juice or apple cider vinegar (for flavour & digestion)

✔ 2–3 tbsp broth (for blending)

Instructions:

1️⃣ Sauté the aromatics:

• Heat 1 tbsp butter or oil in a pan.

• Add garlic and onion, sautéing until soft and fragrant.

2️⃣ Blend everything:

• In a blender or food processor, add the soft bones, marrow, meat, herbs, salt, pepper, lemon juice, and the sautéed garlic/onion.

• Add 2–3 tbsp broth to help with blending.

• Blend until smooth, adding more broth if needed to reach a pâté-like consistency.

3️⃣ Adjust & store:

• Taste and adjust seasoning.

• Transfer to a jar or container and chill in the fridge for a few hours to firm up.

How to Eat It:

✔ Spread on whole grain crackers, toast, or pita.

✔ Use as a filling for wraps or sandwiches.

✔ Serve with cucumber slices or vegetable sticks.

Final Thoughts

Bone broth is a powerhouse for collagen, skin, hair, and overall health—but knowing which type of broth provides the right collagen can help you get the best results.

• For skin, hair, and anti-ageing? Stick to beef or fish bone broth (rich in Type I & III collagen).

• For joint health? Chicken broth is highest in Type II collagen.

• Bone broth vs. supplements? Bone broth gives a broader nutrient profile, while supplements are a more concentrated, convenient option.

And if you want to maximise your collagen intake, this Bone & Marrow Pâté is a delicious, waste-free way to do it!

Are you a bone broth lover? Let me know in the comments if you try this recipe!

Boost Your Skin & Hair with Bone Broth: The Best Collagen Types & a Delicious Pâté Recipe