Collagen is everywhere from keto coffee to beauty smoothies; joint health products to homemade candy; and muscle building shakes to baked goods! Everyone from biohacking computer programmers to supermodels seem to be using collagen. I thought collagen was just that orange-flavored stuff that my mom used to take to help her nails grow. How did collagen supplements become so cool? How can one ingredient do so much? I decided to do some research to see what the hype is all about. Here’s what I learned.
What Is Collagen?
Collagen is a protein with a unique amino acid profile. It contains a lot of glycine, proline and hydroxyproline (around 57% is comprised of these 3 amino acids!).1 This unique amino acid supplement profile may be related to the benefits of collagen supplementation, as hydroxyproline and proline are basically nonexistent in other sources of protein.2
Collagen helps to hold together tissues like skin, muscles, bones, ligaments, tendons, cartilage, blood vessels and the cornea!3Unfortunately, the body’s production of collagen begins to decline through the aging process resulting in some of the outward signs of aging like brittle hair and nails, thinning skin and wrinkles.4
READ MORE: Collagen: What It Is And Where To Find It
What Are The Different Types Of Collagen?
Since type I collagen was identified in the 1930s, 27 other types of collagen have been discovered. Even though many types of collagen are known, we’ll focus mainly on Types I, II and III, the ones most commonly found in the human body.5, 6 I’m including a couple others (types V and X) to watch because there is interesting research on these that seemed worth noting.
Type I Collagen
Type I Collagen is the most abundant type of collagen in our bodies and is found in pretty much any connective tissue—it’s the main protein in bone, tendons, ligaments, the cornea, and blood vessels. Being that type I Collagen is the most abundant type of collagen, it is the most readily available in food and dietary supplements.7
Some research suggests the benefits of type I collagen supplements are mainly related to muscle growth and support, weight management8, 9, and beauty & skin.10, 11, 12, 13
Sources of type I collagen include: Fish or marine collagens, bovine (a.k.a. cow) collagen, porcine (a.k.a. pig) collagen, organ meats and bone broths (homemade or store-bought). Most of the collagen peptide powders that are sold as dietary supplements consist of type I collagen, so those are an easy option to add to your diet.
Type II Collagen
Type II collagen is found mostly in cartilage, between vertebral discs and in our eyes. In fact, about 95% of the collagen found in cartilage is Type II—so definitely think of Type II as the cartilage collagen!14
Not surprisingly, a lot of the research on type II collagen is on its benefits for joint health.
Type II collagen is found in: bone broths (homemade, especially in cartilage on the bones that you use), chicken cartilage (whether in supplement of food form), meat eaten off of the bone or other animal cartilage sources. Type II collagen supplements will usually call out that they contain this specialized type of collagen, so just read your label to make sure you’ll get those joint health benefits.
Type III Collagen
Type III collagen is found in highly elastic tissues like skin, lungs, liver, intestine and blood vessels. It is often found alongside type I collagen, so they are sort of like the dynamic duo on Team Collagen.15
Because type III collagen is usually found with type I, they have similar benefits like muscle and skin health.
The sources of type III collagen are largely the same as type I since they are usually found together. Some of these include: Fish or marine collagens, bovine (a.k.a. cow) collagen, porcine (a.k.a. pig) collagen, organ meats and bone broths (homemade or store-bought).
Type V Collagen
Type V collagen is widely distributed and found in small amounts in muscles, bone, lymph tissue, small intestine, gum tissue, hair etc. It is crucial for the function of type I and III, so they are often found together. Type V collagen is also found in the placenta during pregnancy.16, 17
As I mentioned, type V collagen is harder to come by, but you can find it in some multi-collagen supplements and in egg shell membranes (which we don’t typically eat, but can be found in supplements).
Type X Collagen
Type X collagen is found in healthy bone tissue, particularly near the joints. There is some interesting research on eggshell membrane (a source of type X collagen) and its benefits for joint health that leads me to mention this type of collagen. It may be difficult to find products that contain only type X collagen, but you can often find it in blends with other types of collagen.18, 19
Similar to type V collagen, type X is not that easy to find in food sources, but you can find it in some multi-collagen supplements.
What Type Of Collagen Is Best For Me?
As with most things in life, the answer depends on a couple of factors.
Do You Have A Specific Goal?
If the answer is yes, then I would recommend a collagen peptide formula that has been clinically studied for that goal (or something similar!). Most brands will post information about this on their websites so you can dig a little deeper to find a collagen product that will help you to meet your health and wellness goals. Look at the clinically studied dose and make sure that you are taking your product as it was given (and for the same duration) in the study to achieve optimal benefits.
For more general benefits, like increasing the protein content of your diet, you could use a basic formula that does not require a specific dose or type of protein.
What Is Your Goal?
If your goals are muscle support, weight management or skin & beauty, I recommend type I, type III or a blend of the two. If your goal is related to joint health, comfort or function, I recommend a type II collagen supplement. Remember, type II is the cartilage collagen and a lot of the joint health research on collagen centers around this type of collagen. However, there is some joint health research on other types of collagen.20, 22, 23, 24 Check out the research on the product to see if that form has been studied for your desired benefits and take the product as directed.
What Is Your Desired Source?
Most collagen supplements that you can buy today come from beef (bovine), pork (porcine), fish (marine) and chicken. If you have any religious guidance around the types of animal products that you can eat, that may also factor into your decision. The great news regarding the flavor is that most of these products taste quite neutral, yes, even the fish (marine) sources are neutral in flavor.
