Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Collagen is a structural protein made up of long chains of amino acids and is involved in almost every process within the body. There are at least 28 types of collagen, although types I, II and III are particularly important in determining the structure, shape and strength of body tissues.
Type I collagen is primarily found in the skin, bones, teeth, tendons and ligaments, type III is also found in tendons and ligaments, while type II is mainly found in joints. Although all collagen contains the amino acids glycine, proline, hydroxyproline and hydroxylysine, each type of collagen has a unique molecular structure (1).
What is Collagen?
Collagen is a vital protein that serves as a key structural component in various tissues throughout the body, including skin, bones, tendons, ligaments and cartilage. It comprises approximately 30% of the body’s total protein content, making it the most abundant protein the body (2). Collagen helps provide tissues with strength and resilience, while enabling them to withstand stretching and mechanical stress.
Our bodies gradually make less collagen as we age, but collagen production can decline more rapidly due to excess sun exposure, smoking, excess alcohol and lack of sleep and exercise. Environmental exposures can also damage collagen fibres, reducing their thickness and strength, contributing to wrinkles and reduced skin elasticity (3).
Type I Collagen: The Most Abundant Form
Collagen type I is the most abundant and important form of collagen in the human body. It accounts for approximately 90% of total collagen and is a central component of skin, bones, tendons, ligaments and connective tissue.
The structure of collagen type I consists of long, strong fibres that provide tissues with stability and strength (4). This type plays a major role in wound healing as well as supporting healthy, skin, hair and nails (5). As a result, type I collagen is often marketed for beauty benefits.
Type II Collagen: Joint and Cartilage Support
Type II collagen is a protein found in the human body that helps build and support connective tissues, cartilage and bones. It is made up of amino acids like arginine, glutamine, glycine and proline.
Type II collagen gives cartilage its strength and elasticity. Cartilage is a connective tissue that protects the ends of bones and supports smooth joint movement. It also contributes to the structure of other body parts, including the ears, nose, the bronchial tubes and the rib cage.
This type of collagen is found in high amounts in chicken cartilage. It can be extracted and used in powdered collagen supplements and bone broth supplements. Type II collagen can also be naturally obtained by drinking chicken bone broth, which is made from nutrient-filled animal parts such as bones, ligaments and connective tissue (6).
Type III Collagen: Support for Skin and Organs
Type III collagen is found in high concentrations in the intestines, blood vessels, muscles and uterus. It often works alongside type I collagen to support the structure and function of tissues throughout the body. Type III collagen plays an important role in wound healing, gut health and maintaining skin elasticity and structure.
After type I collagen, type III collagen is the second most abundant protein in the body. It is especially important for supporting the health and strength of blood vessels and internal organs. Maintaining healthy levels of type III collagen may help support cardiovascular health and digestive function, both of which contribute to overall wellbeing.
Other Types of Collagen
it is also worth noting two other types of collagen which aren’t as widely used but still have a role to play:
Type IV – is a primary structural component of basement membranes, including the kidneys. It provides structural and functional support to various cell types (8).
Type V – unlike other collagen types, type V is more heavily associated with embryonic development. However, this collagen type can also be found in our eyes, more specifically the cornea (the clear outer layer at the front of they eyes) (9).
How to Choose the Right Type of Collagen
Choosing the right collagen supplement can depend on many factors, including your specific health goals. For example, if you want to support skin elasticity and strength, type I and III may be most beneficial. In contrast, type II collagen is mainly found in cartilage, where it helps protect and support the joints. If you experience joint discomfort or stiffness, a supplement containing type II collagen may help provide the building blocks needed to maintain healthy cartilage and joint function. Type I and III are commonly used to support mature skin and may also help maintain the health of younger skin.
It is also important to consider the source of collagen:
Bovine Collagen: typically derived from cows and is widely available, bovine collagen is a good source of collagen types, including type I and III. It is often used to support collagen levels and improve skin health, joint function and muscle strength.
My recommendation: Grass Fed Bovine Collagen – Great Lakes
Marine Collagen: this is an excellent source of type 1 collagen, the most abundant collagen type in the body. Derived from fish skin and scales, it is known for its high bioavailability, meaning it is easily absorbed by the body. Marine collagen is commonly used to support skin elasticity and reduce the appearance of wrinkles. Some studies suggest that marine collagen peptides are absorbed more efficiently than other collagen sources (10).
My recommendation: Marine Collagen powder – PLANT PALEO
Conclusion
There are over 28 different types of collagen found throughout your body, each serving unique functions. However, types I, II and III are the most common and widely researched.
Collagen type I is the most abundant form and is primarily associated with supporting healthy hair, skin and nails, and overall structural strength. Type III, on the other hand, contributes to flexibility and elasticity. Its thinner, more pliable structure, allows the skin to stretch and move naturally while helping maintain firmness and suppleness (11). Finally, type II collagen plays an important role in supporting cartilage strength, providing strength and elasticity to help cushion joints and promote smooth movement.
Choosing the right type of collagen is very dependent on your individual health goals. Understanding the differences between collagen types can help you make informed decisions about whether supplementation may be beneficial for you.
FAQ’s (Frequently Asked Questions)
What are the main types of collagen?
There are over 28 types of collagen found in the body, but types I, II and III are the most common and widely researched. Each type plays a different role in supporting the body’s structure, skin, joints and connective tissues.
Which type of collagen is best for skin health?
Types I and III collagen are most commonly associated with skin health because they help support firmness, elasticity and overall skin structure.
Which collagen type is best for joints?
Type II collagen is generally considered the most beneficial for joint and cartilage support.
References
- https://www.healthspan.co.uk/guides/what-is-collagen-all-about-this-important-protein/?srsltid=AfmBOord2gnMXZnLNjNz4Weg4rjWdVQB02IE4RytEscjDflF30_m9hTE
- https://www.naturesbest.co.uk/our-blog/what-does-collagen-do-everything-you-need-to-know/?srsltid=AfmBOorSjzA8FhwE_lCnHfHZt-hP6rjBCuZezsA0iDL3QSTKn5tCy7H4
- https://nutritionsource.hsph.harvard.edu/collagen/
- https://biogena.com/en-gb/knowledge/guide/collagen_bba_83827
- https://www.webmd.com/vitamins/ai/ingredientmono-1610/collagen-type-i-native#overview
- https://ancientnutrition.com/blogs/all/type-2-collagen?srsltid=AfmBOoq0VUU619tb5mMOZ9opyDvVHoyL-OGlkVeMjPmCAyxNR2WLuDHq
- https://kollohealth.com/blogs/news/how-important-is-type-3-collagen?srsltid=AfmBOoos4J0vta0djLozx6EKBOa2DmD9ZX2qFDLi4_7ydS6SVjJc3MVi
- https://www.chucklinggoat.co.uk/different-types-collagen/
- https://www.absolutecollagen.com/blogs/features-testimonials/different-types-of-collagen-which-is-best?srsltid=AfmBOoogTIsgB5YBHNK5A06vjRm7-1uTl2ZFVC5oJjrM0dzxpUVzmfcQ
- https://kollohealth.com/blogs/news/different-types-of-collagen?tw_source=google&tw_adid=&tw_campaign=21182561514&tw_kwdid=&gad_source=1&gad_campaignid=21189651821&gbraid=0AAAAACcyWk5OQGvtL4F1Pw8EChAvpa0-N&gclid=CjwKCAjwrNrQBhBjEiwAoR4VO7J7ux6VcNdeKsEd3fjqzXMmBDmXs0-3t5bJlYUA4fpVIxPwhg9LzhoCcQsQAvD_BwE
- https://wellbeingnutrition.com/blogs/skin-beauty/essential-checklist-type-i-vs-type-iii-collagen
