When shopping for collagen supplements, you'll encounter various "types" of collagen—Type I, Type II, Type III, and so on. These aren't marketing terms; they represent genuinely different forms of collagen that serve distinct functions in your body. Understanding these differences helps you choose a supplement aligned with your specific health goals, whether that's glowing skin, comfortable joints, or overall wellness.
The Collagen Family: An Overview
Scientists have identified at least 28 different types of collagen in the human body, each with a unique structure and function. However, the vast majority of collagen—roughly 90%—consists of just Types I, II, and III. These are the types most relevant for supplementation.
All collagen types share a common structure: three polypeptide chains wound together in a triple helix, like a rope made of three intertwined strands. What differs between types is the specific amino acid sequences in these chains and how the collagen molecules organize themselves into larger structures.
📊 Collagen Distribution
Type I makes up about 90% of the collagen in your body. Types II and III make up most of the remaining 10%. Types V and X are present in much smaller amounts but serve important specialized functions.
Type I Collagen: The Foundation
Type I collagen is the most abundant protein in the human body—not just the most abundant collagen, but the most abundant protein overall. It forms densely packed fibers that provide tremendous tensile strength.
Where It's Found
- Skin: Makes up approximately 80% of the dermis (the skin's middle layer)
- Bones: Provides the organic framework upon which minerals are deposited
- Tendons: The tough cords that connect muscles to bones
- Ligaments: Connect bones to other bones
- Cornea: The clear outer layer of the eye
- Teeth: The dentin beneath tooth enamel
- Gut lining: Part of the intestinal wall structure
Primary Benefits
Type I collagen supplementation is most associated with:
- Improved skin elasticity and hydration
- Reduced appearance of fine lines and wrinkles
- Stronger hair and nails
- Support for bone density
- Gut lining support
Common Sources
Type I collagen is found in both bovine (cattle) and marine (fish) collagen supplements. Marine collagen is exclusively Type I, while bovine collagen typically contains both Type I and Type III.
Type II Collagen: The Joint Specialist
Type II collagen is the main structural component of cartilage—the smooth, rubbery tissue that cushions joints and allows bones to glide smoothly against each other. Unlike the tightly packed fibers of Type I, Type II collagen forms a looser mesh that can trap water, giving cartilage its shock-absorbing properties.
Where It's Found
- Articular cartilage: The cartilage covering the ends of bones in joints
- Intervertebral discs: The cushions between spinal vertebrae
- Vitreous humor: The gel-like substance in the eye
Primary Benefits
Type II collagen is specifically researched for:
- Joint comfort and mobility
- Cartilage support and maintenance
- Supporting healthy joint function in active individuals
- Age-related joint health concerns
Forms of Type II Collagen
Type II collagen comes in two forms:
- Hydrolyzed Type II: Broken down into peptides for absorption; provides building blocks
- Undenatured Type II (UC-II): Maintains its original structure; works through immune modulation at much lower doses (typically 40mg daily)
Common Sources
Type II collagen is primarily derived from chicken sternum cartilage. Some supplements also derive it from bovine cartilage.
✓ Joint Health Focus
If your primary goal is joint support, look for supplements containing Type II collagen, particularly UC-II (undenatured Type II collagen) which has been specifically studied for joint comfort and function.
Type III Collagen: The Skin and Organ Supporter
Type III collagen works alongside Type I collagen in many tissues. It forms more delicate, reticular fibers that provide structural support in organs and blood vessels. Type III is particularly important in skin, where it contributes to elasticity and firmness.
Where It's Found
- Skin: Found in the dermis alongside Type I
- Blood vessels: Provides structural integrity to arterial walls
- Internal organs: Liver, spleen, lungs, and other organs
- Muscles: Part of the muscular structure
- Uterus: Important for reproductive health
Primary Benefits
- Skin elasticity and firmness (works with Type I)
- Vascular health support
- Wound healing
- Gut lining support
Common Sources
Type III collagen is found primarily in bovine collagen supplements. It's almost always combined with Type I, as these two types work together naturally in the body.
Type V Collagen: The Cell Surface Specialist
Type V collagen is a minor collagen type that plays important regulatory roles. It's found on cell surfaces and within the extracellular matrix, where it helps regulate the formation of Type I collagen fibers.
Where It's Found
- Cell surfaces
- Placenta
- Hair
- Cornea
Role in Supplementation
Type V collagen is included in some multi-collagen formulas. It's associated with:
- Hair health and growth
- Supporting healthy pregnancy (placental health)
- Eye health
Common Sources
Type V is typically derived from eggshell membrane in multi-collagen supplements.
Type X Collagen: The Bone and Cartilage Connector
Type X collagen is found specifically in areas where cartilage is turning into bone, making it important for bone formation and joint health. It's sometimes called "hypertrophic collagen" due to its role in cartilage maturation.
Where It's Found
- Growth plates (in developing bones)
- Areas of cartilage calcification
- Fracture healing sites
Role in Supplementation
Type X is included in some multi-collagen formulas and is associated with:
- Bone health and formation
- Supporting bone fracture healing
- Joint health
Common Sources
Type X is derived from chicken sternum cartilage and eggshell membrane.
Choosing the Right Collagen Type for Your Goals
Based on your primary health objectives, here's a guide to selecting the appropriate collagen type:
For Skin, Hair, and Nail Health
Best choice: Types I and III
Recommended sources: Bovine collagen (contains both) or marine collagen (Type I only)
Typical dose: 2.5-10 grams daily
For Joint Health and Cartilage
Best choice: Type II collagen
Recommended sources: Chicken cartilage, specifically UC-II for immune modulation
Typical dose: 10-15g hydrolyzed or 40mg UC-II daily
For Gut Health
Best choice: Types I and III
Recommended sources: Bovine collagen, especially combined with prebiotics
Typical dose: 5-15 grams daily
For Comprehensive Benefits
Best choice: Multi-collagen formulas containing Types I, II, III, V, and X
Recommended sources: Products combining bovine, marine, chicken, and eggshell membrane sources
Typical dose: As directed on the specific product
💡 Simplifying Your Choice
If you're unsure which type to choose, a quality bovine collagen supplement (Types I & III) is an excellent all-purpose option. It supports skin, gut, bones, and general wellness. Add Type II if joint health is a specific concern.
Understanding Collagen Sources
Different animal sources yield different collagen types:
Bovine (Cattle)
- Types provided: I and III
- Best for: Skin, gut, bones, general wellness
- Quality indicators: Grass-fed, pasture-raised
Marine (Fish)
- Types provided: I (primarily)
- Best for: Skin health, those avoiding beef
- Quality indicators: Wild-caught, sustainable sources
- Advantage: Smaller peptide size may enhance absorption
Poultry (Chicken)
- Types provided: II (from cartilage), I and III (from other tissues)
- Best for: Joint health
- Quality indicators: Free-range, organic
Eggshell Membrane
- Types provided: I, V, and X
- Best for: Hair, joint support, multi-collagen formulas
- Note: Contains small amounts of other beneficial compounds
Do Collagen Types Work Together?
In your body, different collagen types don't work in isolation—they interact and support each other. For example:
- Types I and III are often found together in tissues like skin and blood vessels
- Type V regulates how Type I collagen fibers form
- Types II and X work together in cartilage structure
This is why multi-collagen supplements have become popular—they aim to provide a comprehensive profile similar to what you'd get from consuming whole foods like bone broth.
The Bottom Line
While the variety of collagen types can seem confusing, the key points are simple:
- Types I and III are your go-to for skin, hair, nails, gut, and general health
- Type II is specifically for joint and cartilage support
- Types V and X offer additional specialized benefits and are found in multi-collagen formulas
Don't overthink it—for most people, a quality bovine or marine collagen supplement will provide excellent benefits. If joints are a specific concern, add a Type II product. And if you want comprehensive coverage, a multi-collagen formula covers all bases.
Ready to find the right collagen type for your needs? Use our personalised quiz to get a tailored recommendation.