5 Types of Collagen: What Each One Does for Your Body

Collagen is a protein that supports skin, joints, bones, muscles, and more. There are 28 types, but five main types (I, II, III, IV, and V) play key roles in your body's health. Here's a quick breakdown:

• Type I: Most common, supports skin, bones, tendons, and ligaments. Helps maintain skin elasticity, reduces wrinkles, and strengthens bones.

• Type II: Found in cartilage, cushions joints, and supports movement. Key for joint health and reducing stiffness.

• Type III: Found in organs, blood vessels, and muscles. Supports organ structure, blood flow, and muscle repair.

• Type IV: Found in cell membranes, kidneys, and lungs. Helps with filtration, tissue repair, and supports the blood-brain barrier.

• Type V: Supports eyes, hair, and cell surfaces. Plays a role in cornea clarity, hair strength, and tissue organization.

Collagen production decreases with age, starting around 25–30 years old. You can boost collagen through foods like bone broth, fish skin, egg whites, and vitamin C-rich fruits and vegetables, or via supplements like hydrolyzed collagen peptides or Type-specific collagen (e.g., Type II for joints).

Quick Tip: Supplements combining multiple collagen types can support overall health, while targeted options like Type II are better for specific needs like joint pain.

1. Type I Collagen: Skin, Bones, and Connective Tissue

Type I collagen is like your body’s natural support system. It’s the primary building block for skin, bones, and connective tissues, giving them the strength and flexibility they need to function well. This type of collagen plays a key role in maintaining youthful skin and a resilient skeletal structure.

Where It's Found and What It Does

Type I collagen is most abundant in areas that need to withstand stress and maintain durability. It’s especially concentrated in your skin, where it forms dense networks that uphold skin structure. In fact, about 90% of your bone matrix is made of Type I collagen, providing a framework for calcium and other minerals to bind, which keeps your bones strong.

You’ll also find it in tendons, ligaments, and fascia - the connective tissues that hold everything in your body together, from muscles to organs. Think of Type I collagen as an internal scaffolding system that keeps your body well-structured and functioning smoothly. Its triple-helix structure forms sturdy fibers that balance strength and flexibility.

Why It Matters for Your Health

Type I collagen is essential for skin that’s firm, elastic, and hydrated. It also plays a role in tissue repair, helping your skin stay smooth and reducing the appearance of fine lines and wrinkles. It supports your skin’s moisture barrier and helps with wound healing.

For bones, Type I collagen is crucial. It creates a flexible framework that prevents bones from becoming brittle. Even if you’re getting enough calcium, without sufficient collagen, your bones are at a higher risk of fractures. Collagen also helps your body absorb and use calcium more effectively.

When it comes to joints, Type I collagen supports the ligaments and tendons that connect muscles to bones. While cartilage relies more on Type II collagen, Type I collagen works in the surrounding tissues to maintain joint stability and overall comfort.

How to Support Type I Collagen Levels

You can boost your body’s Type I collagen through diet and supplements. Your body produces collagen using amino acids like glycine, proline, and hydroxyproline, along with vitamin C, which is vital for collagen synthesis.

Here are some great sources of Type I collagen and collagen-supporting nutrients:

• Bone broth: Made from chicken, beef, or fish bones, it’s packed with collagen that’s broken down during cooking, making it easy to absorb.

• Fish with edible bones: Sardines and canned salmon are excellent choices.

• Egg whites: These are rich in amino acids that help build collagen.

• Fruits and vegetables: Citrus fruits, berries, and leafy greens provide vitamin C, while red and orange vegetables like bell peppers, tomatoes, and carrots offer antioxidants to protect collagen from damage.

Collagen supplements are another option. Hydrolyzed Type I collagen is highly absorbable, and marine collagen (from fish skin and scales) is almost entirely Type I collagen. Its smaller molecular size may make it easier for your body to utilize effectively.

2. Type II Collagen: Cartilage and Joint Support

Type II collagen is like your body's personal joint cushion. While Type I collagen focuses on skin and bones, Type II takes care of your joints, ensuring smooth and flexible movement. It’s the backbone of healthy cartilage, playing a vital role in keeping your joints comfortable and functional as you age.

Primary Body Locations and Functions

Type II collagen is found almost exclusively in cartilage, where it makes up about 90% of the collagen in that tissue. It’s the key ingredient in the cushioning material between your bones, acting as a shock absorber every time you walk, run, or move.

You can find this collagen type in elastic cartilage throughout your body - knees, hips, shoulders, and spine. It creates a network of fibers that trap water and other molecules, forming a gel-like substance. This allows the cartilage to compress under pressure and bounce back, absorbing impact while keeping its shape. Thanks to this unique structure, Type II collagen not only protects your bones from grinding together but also supports smooth, pain-free movement.

Key Health Benefits

The main advantage of Type II collagen is its ability to support joint health and comfort. Unfortunately, as we age, collagen production naturally declines. This reduction impacts cartilage’s ability to cushion joints, often leading to stiffness and discomfort.

Studies suggest that supplementing with Type II collagen can make a big difference. For instance, a 2016 randomized, double-blind study found that individuals with knee osteoarthritis who took 40 mg of undenatured Type II collagen (UC-II) daily experienced less pain and stiffness and improved joint function after six months, compared to those taking glucosamine plus chondroitin or a placebo.

Additionally, a review of 41 animal and human studies, including 25 clinical trials, highlighted that collagen supplementation benefits osteoarthritis and supports cartilage repair, regardless of the dose, type, or brand. This indicates that Type II collagen may not only ease symptoms but also assist in rebuilding damaged cartilage.

Sources

Getting Type II collagen from food is trickier than Type I, as it’s primarily found in cartilage rather than in muscle meats. Some of the best dietary sources include chicken cartilage, especially from necks, wings, and drumsticks.

When it comes to supplements, two main options are available:

• Undenatured Type II collagen (UC-II): This form hasn’t been broken down by heat, acids, or enzymes and is typically sourced from chicken breastbone cartilage. Research shows that just 40 mg per day can significantly improve joint comfort.

• Hydrolyzed collagen: This version is broken down into smaller peptides for easier absorption. While it can come from various animal sources and has shown benefits for joint pain, UC-II is more directly tied to Type II collagen’s joint-specific properties.

Before adding any collagen supplement to your routine, it’s smart to check with a healthcare provider to determine the best option for your needs. While eating collagen-rich foods is often a more affordable option, supplements can offer a more concentrated and consistent dose of Type II collagen.

3. Type III Collagen: Organs, Blood Vessels, and Muscles

Type III collagen plays a vital role in keeping your internal systems running smoothly. While Type I focuses on strengthening skin and bones, and Type II cushions your joints, Type III acts as a structural backbone for your organs, blood vessels, and muscles. Think of it as the flexible framework that holds your body’s essential systems together. Let’s dive into how it works and where it’s most impactful.

Where Type III Collagen Works

Type III collagen is abundant in soft tissues, providing them with the flexibility they need to function effectively. It’s a key player in reinforcing blood vessels, ensuring arterial walls stay strong and elastic. Organs like the liver, lungs, and spleen also rely on Type III collagen for structural support.

In muscles, Type III works alongside Type I collagen to build the connective tissue matrix surrounding muscle fibers. This teamwork is especially important when muscles need to recover after exercise or injury.

One standout feature of Type III collagen is its ability to form reticular fibers - thin, branching networks that create a flexible, mesh-like structure. These fibers are crucial for tissues that need to stretch and contract, such as your lungs during breathing or your blood vessels, as they expand and contract with each heartbeat.

Why It Matters for Your Health

Type III collagen plays a critical role in keeping your cardiovascular system and organs functioning well. As we age, collagen production slows down, which can lead to stiffer blood vessels and reduced circulation. Maintaining healthy levels of Type III collagen helps keep blood vessels flexible and supports overall cardiovascular health.

This collagen type also contributes to skin repair and elasticity. It’s one of the first to kick into action during wound healing, helping your skin recover from minor injuries while maintaining its firmness and resilience.

For muscles, Type III collagen is essential for recovery and strength. After intense workouts or muscle strain, it helps rebuild the connective tissue around muscle fibers, ensuring proper function and reducing the chance of future injuries.

Where to Find It

Collagen-rich foods are typically derived from animal connective tissues. Bone broth - made from simmering beef, chicken, or fish bones - is one of the best natural sources. The slow cooking process breaks down collagen, making it easier for your body to absorb.

Supplements are another popular option. Many multi-collagen products combine Types I, II, and III for enhanced absorption. Hydrolyzed collagen peptides, which are broken into smaller molecules, are especially effective. Marine collagen, sourced from fish skin and scales, is known for its high bioavailability, making it a great choice for supplementation.

If you’re considering collagen supplements, doses typically range from 10 to 20 grams per day. You can easily mix collagen powder into coffee, smoothies, or other drinks since high-quality powders are usually flavorless and dissolve effortlessly. Always check with a healthcare provider to find the right dosage for your needs.

4. Type IV Collagen: Cell Membranes and Filtration

Type IV collagen plays a critical role in forming basement membranes - those incredibly thin layers that act as both filters and structural supports. These membranes help separate tissues and control the movement of molecules within the body.

Where It Works and What It Does

Type IV collagen is a cornerstone of basement membranes found in various parts of the body. In the kidneys, it creates a filtration barrier that removes waste while keeping essential proteins intact. In the lungs, it supports the alveolar membrane, ensuring smooth and efficient gas exchange.

It’s also a key player in the blood-brain barrier, where it helps regulate what substances can pass through, protecting the brain from harmful agents. In the eyes, it contributes to Bruch's membrane, a delicate layer behind the retina that helps maintain retinal function and health. Even the skin relies on Type IV collagen in its basement membrane, which separates the outer epidermis from the inner dermis, ensuring the skin’s structure stays intact and aiding in tissue repair when needed.

This structural support is crucial for the health and proper functioning of multiple systems in the body.

How It Benefits Your Health

Type IV collagen is essential for several important processes. It helps with kidney filtration, strengthens the blood-brain barrier, supports vascular health, and promotes skin repair and resilience.

How to Support Type IV Collagen

To keep Type IV collagen working effectively, proper nutrition is key. Vitamin C is especially important, as it plays a major role in collagen production across the board. Some studies suggest that emerging supplements, like those derived from eggshell membranes, may offer additional support for tissue health. Many comprehensive collagen supplements include a mix of collagen types, which can help maintain overall tissue health and function.

5. Type V Collagen: Eyes, Hair, and Cell Surfaces

Type V collagen, though the smallest of its kind, plays a crucial role in regulating fibril formation in delicate areas like the eyes, hair, and cell surfaces. This regulatory function sets it apart from the more common structural collagens we've covered earlier.

Where It's Found and What It Does

Unlike other collagens, Type V doesn’t work solo. Instead, it partners with Type I collagen to manage heterotypic fibril formation. For example, in the cornea, Type V collagen blends with Type I fibrils to control their size and spacing - an essential process for maintaining corneal clarity and transparency.

In the skin, it forms microfibrils that connect the epidermis to the dermis and integrate into mixed collagen fibrils to regulate their size. This dynamic role extends to hair as well, where it helps maintain structural strength. These specialized arrangements are vital for the proper function and durability of these tissues.

Why It Matters for Health

Type V collagen’s regulatory role is critical for keeping tissues well-organized. In the eyes, it ensures a clear, transparent cornea, which is essential for vision. For hair, it supports strength and resilience, while in the skin, it helps maintain elasticity and structure by optimizing the collagen network.

There’s also evidence suggesting Type V collagen plays a role in signaling cell migration during tissue repair, further highlighting its importance.

How to Support It

Your body naturally produces Type V collagen, but you can give it a boost by consuming foods rich in vitamin C. Think citrus fruits, berries, bell peppers, and leafy greens - these can all help enhance collagen synthesis.

If you’re looking for broader support, consider collagen supplements that combine multiple types of collagen. These can help maintain the intricate balance of your collagen network and promote overall tissue health.

Collagen Types Comparison Chart

Take a look at the chart below to get a clear overview of the benefits and sources of different collagen types. This breakdown highlights their roles in the body, where you can find them in food, and the most common supplement forms available.

This chart offers a snapshot, but let’s dive into some additional details to help you figure out which collagen types might work best for your needs.

Key Takeaways:

• Type I collagen is the most abundant in the body, making it a go-to for supplements aimed at improving skin and bone health.

• Type II collagen stands out for its benefits in easing joint discomfort and supporting cartilage repair.

Dosage Guidelines for U.S. Consumers:

Research suggests taking 2.5–10 grams of collagen peptides daily to improve skin hydration. For joint relief, 40 mg of undenatured Type II collagen may help reduce discomfort [1]. Collagen peptides, which are pre-digested, are absorbed more efficiently than collagen from whole food sources. That said, including collagen-rich foods in your diet is still a smart move for overall health.

Tips for Choosing Collagen Supplements:

When shopping in the U.S., you’ll often find Type I and III collagen sold together, as they complement each other in supporting skin and connective tissues. On the other hand, Type II collagen is typically packaged as a standalone option due to its targeted joint benefits. For broader support, look for multi-collagen formulas that combine all five types, especially since Types IV and V are rarely sold individually.

Multi-collagen powders are a convenient option - they dissolve easily into coffee, smoothies, or even oatmeal. Most servings provide 10–20 grams of collagen, making them an easy addition to your daily routine.

How to Add Collagen to Your Daily Routine

Adding collagen to your daily routine can be simple and flexible, fitting easily into your lifestyle. A mix of whole foods and supplements can help you meet your collagen needs without much hassle.

Start with collagen-rich foods. Bone broth is a classic option, packed with naturally occurring collagen. Eating fish or chicken with the skin on is another easy way to include collagen in your meals. Egg whites are also a great choice since they provide essential amino acids that support collagen production.

If whole foods don’t always work for you, supplements are a convenient backup. Collagen powders, for instance, are incredibly versatile. You can stir them into your morning coffee, blend them into a smoothie after a workout, or mix them into oatmeal or yogurt. For even more convenience, there are pre-made supplement options available.

Meet Collagen+ by OnHealth Nutrition

OnHealth Nutrition’s Collagen+ combines all five types of collagen with hyaluronic acid, biotin, and vitamin C for maximum benefits. Hydrolyzed for easy absorption, it’s crafted to support healthy skin, strong hair, flexible joints, and overall vitality.

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Conclusion

Understanding the different types of collagen can help you make smarter health choices. For instance, Type I collagen plays a key role in keeping your skin firm and your bones strong, making it a must-have if you're aiming to maintain a youthful look and solid skeletal health. Meanwhile, Type II collagen is all about supporting your joints and cartilage, which is especially helpful if you're dealing with joint discomfort or simply want to stay active as you get older.

Type III collagen steps in to support your organs, blood vessels, and muscles, while Type IV takes care of cell membranes and filtration processes. Lastly, Type V collagen contributes to healthy hair, clear vision, and proper cell function.

Each type offers specific benefits, so your choice depends on your goals. Whether you’re focused on skin and bones (Type I), joint health (Type II), or a mix for overall wellness, there’s a collagen solution for you.

Modern collagen supplements, like OnHealth Nutrition’s Collagen+, combine multiple collagen types with added nutrients like hyaluronic acid, biotin, and vitamin C. This blend supports not just your skin and joints but also your internal health, making it a convenient addition to your daily routine.

For the best results, consistency is key - whether you’re getting collagen from whole foods, supplements, or both.

FAQs

How do I pick the right collagen supplement for my health goals?

Choosing the right collagen supplement starts with understanding your health goals. Type I collagen is great for boosting skin elasticity and strengthening bones, Type II targets joint health, and Type III supports both skin and blood vessels. Think about what matters most to you - whether that's healthier skin, easing joint discomfort, or overall wellness.

When shopping for a supplement, stick to trusted brands that offer third-party testing to ensure quality and safety. Aim for products that provide at least 5–10 grams of collagen per serving for noticeable benefits. And don’t forget to check in with your healthcare provider to make sure the supplement fits your specific needs.

Are there specific dietary habits to follow for naturally increasing collagen production?

Yes, some dietary choices can help boost your body's natural collagen production. To keep your collagen levels in check, steer clear of too much sugar and refined carbs - they can weaken collagen and make it less effective. Instead, focus on eating a well-rounded diet that includes plenty of protein, vitamin C, vitamin E, zinc, and copper. These nutrients play a key role in collagen formation.

Lifestyle habits matter too. Smoking and heavy drinking can damage collagen production, so cutting back on these can make a difference. By sticking to nutrient-packed foods and adopting healthier habits, you can give your body's collagen production a real boost.

Are there any side effects or risks of taking collagen supplements?

Collagen supplements are considered safe for most people, but a few might encounter mild side effects like bloating, heartburn, or digestive problems such as diarrhea or constipation. Occasionally, some individuals may also experience rashes, headaches, or stomach discomfort.

For those using marine collagen, it's essential to be cautious about contamination. Poorly sourced products can sometimes contain harmful substances that may pose risks to the liver, kidneys, or nervous system over time. To stay on the safe side, opt for high-quality supplements from trusted brands, and make sure to check in with your healthcare provider before adding any new supplement to your routine.