Key takeaways

• Collagen is the body’s most abundant protein, providing structure to your skin, bones, muscles, and connective tissues.
• There are at least 28 types of collagen, but Types I, II, and III are the most common, making up 80-90% of the collagen in your body.
• Supporting collagen production involves a combination of a healthy diet rich in specific nutrients (like Vitamin C), targeted supplementation, and choosing the right type of collagen to achieve particular health goals.

Overview

You’ve seen it everywhere, in powders, pills, and beauty products, all promising healthier skin, stronger joints, and more youthful vitality. Collagen is one of the biggest buzzwords in wellness, but with so many different “types” available, how do you know which one is right for you? Choosing the wrong supplement can feel like a waste of time and money, leaving you wondering if collagen lives up to the hype.

The truth is, not all collagen is created equal. Your body is filled with different kinds of this essential protein, and each one has a particular job. Understanding the roles of these different types is the key to unlocking their powerful benefits.

Different types of collagen offer unique health benefits, supporting skin elasticity, hair care, joint health, and overall well-being. Knowing which type targets your specific health needs can help you maximize the health benefits of collagen supplementation.

This guide will demystify the world of collagen. We’ll break down the most important types, explain their unique functions, and show you how to support your body’s natural collagen production through diet and smart supplementation.

What is collagen?

Think of collagen as the “glue” that holds your body together. It’s a complex, insoluble, and fibrous protein that forms the primary structural element of the extracellular matrix, which provides support and structure to cells. 

Collagen forms strong collagen fibers that provide strength and elasticity to connective tissues. From the resilience of your skin to the strength of your bones and the flexibility of your joints, collagen is working behind the scenes to keep you strong and healthy.

As we age, our body’s natural ability to produce high-quality collagen declines. This process begins as early as our 20s and leads to common signs of aging, such as wrinkles, sagging skin, and joint stiffness. As we age, existing collagen breaks down more rapidly, resulting in a decrease in collagen in the body and contributing to the visible signs of aging. 

The body produces collagen naturally from amino acids and nutrients obtained through diet, so supporting this process with nutrient-rich foods is essential. Lifestyle factors, such as sun exposure, smoking, and a high-sugar diet, can accelerate this decline.

The most common collagen types and their benefits

While scientists have identified 28 different types of collagen, the vast majority of the collagen in your body consists of three key types. Let’s explore what they do.

The benefits of collagen include supporting skin hydration, relieving joint pain, improving bone density, and promoting overall health, including mood management, as shown by scientific studies, though further research is needed to validate these effects fully.

Type I collagen: For your skin, hair, and bones

Type I is the king of all collagens, making up over 90% of the collagen in the human body. It is a fibrillar collagen, meaning it forms strong, rope-like fibers that provide structure and tensile strength.

• Where it’s found: Skin, tendons, ligaments, bones, teeth, and connective tissues.
• Skin elasticity and hydration: Type I collagen is the key to achieving firm, youthful-looking skin. Studies have shown that supplementing with Type I collagen peptides can significantly improve skin hydration, elasticity, and reduce the appearance of wrinkles. Type I collagen also supports the regeneration of skin cells, helping to replace dead skin cells and contributing to a healthier complexion.
• Strong bones: Your bone matrix is primarily composed of Type I collagen, which provides the framework for calcium and other minerals to bind to.
• Healthy hair and nails: It helps build the proteins that make up your hair and nails, promoting strength and reducing brittleness.
• Wound healing: Type I collagen plays a crucial role in wound healing by supporting tissue repair and skin regeneration.

Type II collagen: The joint-supporting powerhouse

Type II collagen is the main component of cartilage, the flexible tissue that cushions your joints, unlike the tightly packed fibers of Type I, Type II forms a more gel-like matrix, which is perfect for absorbing shock and allowing your joints to move smoothly.

• Where it’s found: Elastic cartilage (in your ears and nose) and articular cartilage (at the ends of your bones).
• Joint pain relief: Research indicates that undenatured Type II collagen (UC-II) can be particularly effective for reducing joint pain associated with osteoarthritis and rheumatoid arthritis by helping to prevent the body’s immune system from attacking its cartilage.
• Improved flexibility: By supporting cartilage health, Type II collagen helps maintain joint flexibility and mobility.
• Supports joint function: Type II collagen maintains cartilage integrity, which enhances joint function and overall joint mobility.

Type III collagen: The key to arteries and organs

Type III collagen is the second most abundant type in the body and is often found in conjunction with Type I. It is a key structural component of hollow organs and blood vessels.

• Where it’s found: Muscles, arteries, organs (like the intestines and uterus), skin, and other connective tissues.
• Cardiovascular health: Type III provides structure and flexibility to blood vessels, which is essential for healthy circulation.
• Gut health: It supports the structure of your intestines, which is vital for maintaining a healthy gut lining.
• Skin firmness: While Type I is more dominant, Type III also contributes to the skin’s youthful firmness and elasticity.

Other important collagen types (V and X)

While less abundant, other collagen types play vital supporting roles:

• Type V collagen: This type is essential for forming the fibrils of Type I and Type III collagen and is found in the cornea, skin, and placenta. Like other types, Type V collagen is derived from animal collagen sources, typically extracted from animal tissues such as bones and skin. It plays a crucial role in regulating the development of connective tissues.
• Type X collagen: This is a key marker of new bone formation in articular cartilage and is essential for bone and joint health. Type X collagen is also obtained from animal collagen, sourced from the connective tissues of animals.

How to boost your collagen levels?

You can support your body’s collagen framework through both diet and supplementation. The body naturally produces collagen by assembling essential amino acids into collagen proteins. Consuming foods rich in essential amino acids, along with nutrients like vitamin C, zinc, and copper, helps support collagen production by providing the necessary building blocks for your body to produce collagen.

Collagen-rich and collagen-boosting foods

Your body produces collagen by combining amino acids, specifically glycine, proline, and hydroxyproline. Eating collagen-rich foods is essential because they provide the amino acids and nutrients needed to support your body’s natural collagen synthesis.

• Bone broth: Simmering animal bones and connective tissue for hours releases collagen, gelatin, and other beneficial amino acids.
• Chicken, fish with skin, and egg whites: These are excellent sources of the amino acids needed for collagen synthesis. Fish with skin is especially notable for providing marine collagen, which is highly bioavailable and beneficial for skin health.
• Collagen rich foods: Foods such as red meat, chicken, and fish with skin are considered collagen-rich foods and help supply your body with the building blocks for collagen production.
• Vitamin C: This is a critical cofactor for the enzymes that stabilize collagen molecules. Find it in citrus fruits, bell peppers, strawberries, and broccoli.
• Zinc and Copper: These minerals also act as cofactors in collagen production. Oysters, nuts, seeds, and whole grains are excellent sources.

Choosing the right collagen supplement

When choosing a supplement, the source and form are crucial considerations. Oral collagen supplements, including collagen powder and pills, are popular dietary supplements that support skin and joint health.

• Hydrolyzed collagen (Peptides): Most oral collagen supplements are “hydrolyzed,” meaning the large protein molecules have been broken down into smaller, more easily absorbed peptides. Oral collagen is absorbed through the digestive tract, and hydrolyzed collagen peptides offer better bioavailability compared to other forms.
• Match the type to your goal:
• For skin and beauty, look for supplements rich in Type I and III collagen, often sourced from bovine (cow) or marine (fish) sources. Bovine collagen is a common ingredient in many effective collagen supplements and is valued for its broad range of health benefits. In contrast, marine collagen is often chosen for its specific benefits for skin.
• For joint support, a supplement containing undenatured Type II collagen (UC-II), typically sourced from chicken cartilage, is your best bet.

Oral supplementation is considered the most effective way to increase collagen levels, as it allows for better absorption and utilization by the body. When evaluating effective collagen supplements, consider factors such as source, form (collagen powder, pills), hydrolyzation, and added nutrients.

Taking collagen supplements can be a proactive way to support the body’s collagen levels, helping to maintain healthy skin, joints, and connective tissues as part of an overall wellness routine.

Bottom line

Understanding the different types of collagen empowers you to make informed decisions about your health. Supporting the body’s collagen is crucial for maintaining overall health and preventing age-related decline, as decreased collagen levels can lead to visible signs and symptoms. 

While a balanced diet rich in protein and essential nutrients is the foundation of good health, targeted collagen supplementation can provide powerful, specific benefits. Whether you’re looking to smooth fine lines, soothe aching joints, or simply support your body’s foundational structure, there’s a collagen type that’s right for you.

Frequently asked questions (FAQs)

1. Can I take multiple types of collagen at the same time? 

Yes, many supplements on the market are “multi-collagen” formulas containing Types I, II, III, V, and X. This is generally safe and can provide a broad range of benefits. However, for targeted joint support, taking Type II collagen separately may be more effective.

2. How long does it take to see benefits from taking collagen? 

Consistency is key. Most studies show noticeable improvements in skin hydration and elasticity within 4-12 weeks. For joint health, it may take several months to experience significant benefits. While some benefits have been observed in studies, more high-quality randomized controlled trials are needed to confirm the effectiveness of collagen supplements.

3. Are there vegan or vegetarian sources of collagen? 

Collagen itself is only found in animal sources. However, there are “vegan collagen boosters” that contain the key amino acids (glycine, proline), vitamins (like Vitamin C), and minerals (like zinc) your body needs to produce its collagen.

References

1. León-López, A., Morales-Peñaloza, A., Martínez-Juárez, V. M., Vargas-Torres, A., Tuxpan-García, M. I., & Campos-Montiel, R. G. (2019). Hydrolyzed Collagen—Sources and Applications. Molecules, 24(22), 4031.
2. Lugo, J. P., Saiyed, Z. M., & Lane, N. E. (2016). Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Nutrition Journal, 15(1), 14. 
3. Wu, M., et al. (2022). A brief review of the biological activities of collagen. Food Science and Human Wellness, 11(4), 768-774.