Why Do Collagen Types Matter?
Collagen is the most abundant protein in the human body, accounting for approximately 30% of total body protein. But "collagen" is not a single molecule: scientists have identified over 28 distinct collagen types, of which types I, II, and III are most relevant from a practical supplement perspective (Ricard-Blum, 2011). Each type differs in amino acid sequence, structure, and the primary tissues where it is found.
Type I Collagen — The Most Abundant
Type I is the most plentiful collagen in the human body and is found primarily in:
- Skin — makes up ~80% of skin collagen, providing strength and elasticity
- Tendons and ligaments — gives tensile mechanical strength
- Bone — forms the organic scaffold of the bone matrix
- Dental pulp
In supplements, type I collagen comes predominantly from marine (fish) or bovine sources. It is the most popular choice for skin, nail, and hair support.
Amino Acid Profile
Type I is rich in glycine, proline, and hydroxyproline — a combination underrepresented in most other protein sources and critical for collagen synthesis as building blocks.
Type II Collagen — For Joints
Type II is the dominant collagen in cartilage and is found in:
- Articular joint cartilage — provides elasticity and compressive load-bearing
- Intervertebral discs of the spine
- Rib cartilage
In supplements, type II collagen is often derived from chicken sternum. Particularly noteworthy is native (undenatured) type II collagen (UC-II), which works through a different mechanism than hydrolysed collagen (Crowley et al., 2009).
Type III Collagen — Young and Flexible Tissues
Type III frequently co-exists with type I and is found primarily in:
- Skin — especially early in development; younger skin contains a higher proportion of type III
- Blood vessels — providing vascular wall elasticity
- Muscles — as a connective tissue component
- Internal organs — surrounding gut, liver, and kidneys
Type III is commonly paired with type I in supplements. Bovine collagen naturally contains both types in appreciable proportions.
Which Type Should You Choose?
| Goal | Recommended Type | Source |
|---|---|---|
| Skin elasticity, wrinkle reduction | I (and III) | Marine or bovine collagen |
| Joint cartilage support | II | Chicken sternum |
| Tendons and ligaments | I | Bovine or marine |
| Bone strength | I | Bovine collagen |
| Athletic recovery (muscles) | I and III | Bovine collagen |
Best Products
At maxfit.ee, browse the full collagen range or pair it with a protein product for post-workout recovery. OstroVit Marine Collagen + Hyaluronic Acid + Vitamin C 200g Black Currant (about €17.90, at the time of writing) delivers marine type I collagen prized for high bioavailability for skin. Kevin Levrone Joint Support Collagen Peptides 495 g Cherry combines collagen peptides for joint support. BIOTECHUSA Hyaluronic & Collagen 30 Capsules pairs collagen with hyaluronic acid for both skin and joints. See also the marine vs. bovine collagen comparison and the Iconfit Collagen review.
Vitamin C and Collagen — An Inseparable Pair
Vitamin C is essential for collagen synthesis — it is a cofactor for prolyl hydroxylase, the enzyme that converts proline to hydroxyproline (a required step for forming collagen's triple-helix structure) (Shaw et al., 2017). This is why many collagen supplements include vitamin C as a co-ingredient.
FAQ
Is a multi-collagen blend (I+II+III together) better?
Multi-collagen combines multiple types in one product. While convenient, the specific joint benefits of type II are best delivered through type-II-dominant products (such as UC-II), since its mechanism — oral immune tolerance — operates differently from hydrolysed peptides and at much lower doses.
How are hydrolysed and native collagen different?
Significantly so. Hydrolysed collagen (peptides) is enzymatically broken into small amino acid sequences — excellent for skin and general nutrition. Native (undenatured) type II collagen works through the immune system (oral tolerance), a mechanism that does not require high doses.
How many grams of collagen per day is optimal?
Clinical studies have used:
- For skin: 2.5–10 g hydrolysed collagen per day
- For joints: 10–40 mg native UC-II, or 10–15 g hydrolysed type II collagen
References
- Ricard-Blum, S. (2011). The collagen family. Cold Spring Harbor Perspectives in Biology, 3(1), a004978. https://pubmed.ncbi.nlm.nih.gov/21421911/
- Crowley, D. C., et al. (2009). Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee. International Journal of Medical Sciences, 6(6), 312–321. https://pubmed.ncbi.nlm.nih.gov/19847319/
- Shaw, G., et al. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition, 105(1), 136–143. https://pubmed.ncbi.nlm.nih.gov/27852613/
- Proksch, E., et al. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology. Skin Pharmacology and Physiology, 27(1), 47–55. https://pubmed.ncbi.nlm.nih.gov/23949208/
