Collagen Types: What Each Type Does

Collagen is everywhere in the body. In fact, it makes up around 30% of the body’s total protein. It provides much of the structural framework that keeps our skin, bones, tendons, ligaments, muscles, blood vessels, and other connective tissues strong and supported. With collagen supplements appearing everywhere from beauty products to protein powders, you may have come across terms like Type I, Type II, marine collagen, bovine collagen, or collagen peptides. But what do they actually mean? The answer is a little more interesting than simply choosing the “best” collagen. Different collagen types have different roles in the body. The source and form of a supplement can also make a difference.

What Is Collagen?

Collagen is a structural protein built from amino acids, particularly glycine, proline, and hydroxyproline. These amino acids form strong, flexible structures that give connective tissues their strength and resilience.

Your body naturally produces collagen, but collagen production requires more than just protein. Nutrients such as vitamin C, zinc, copper, and manganese all play a role in the processes that help your body make and maintain collagen. Vitamin C, in particular, is essential for normal collagen formation.

Scientists have identified at least 28 types of collagen in the human body. However, you will most commonly hear about Types I, II, and III.

Collagen Type I: Structure and Strength

Type I is the most abundant collagen in the body. It accounts for more than 90% of total collagen.

You can find it primarily in the skin, bones, tendons, ligaments, and other connective tissues. Its tightly organised structure gives these tissues strength and helps them withstand tension.

Many collagen supplements for skin, bones, and general connective tissue support contain Type I collagen.

Collagen Type II: The Joint Supporter

Type II collagen is found mainly in cartilage. It contributes to the tissue’s structure and ability to withstand pressure.

Cartilage acts as a cushion between joints. It allows bones to move smoothly against one another. Because of this role, Type II collagen is particularly associated with joint and cartilage health.

Chicken-derived collagen often contains Type II collagen. For this reason, manufacturers commonly use it in supplements aimed at joint support.

Collagen Type III: Supporting Flexible Tissues

Type III collagen often occurs alongside Type I. You can find it in tissues such as the skin, muscles, blood vessels, and internal organs.

Type I provides much of the body’s structural strength. Type III helps maintain the structure and flexibility of softer tissues.

Together, Types I and III form an important part of the connective tissue framework throughout the body.

What About Types IV and V?

Types IV and V receive less attention in nutrition and supplement marketing, but they still play important roles.

Type IV primarily occurs in basement membranes. These thin layers of specialised tissue help support and organise cells. Type V occurs in areas such as the skin, hair, cornea, and placenta.

These different roles show that collagen is not one single substance. Each type has its own structure, location, and function in the body.

Collagen Type vs. Collagen Source

This is where collagen supplements can become confusing.

When a product says it contains Type I collagen, it describes the type of collagen. When it says marine collagen or bovine collagen, it describes the source.

The most common sources include:

• Bovine collagen: Usually sourced from cows and typically contains Types I and III collagen. It is commonly used in supplements for general skin and connective tissue support.
• Marine collagen: Derived from fish and generally rich in Type I collagen. This makes it particularly common in products marketed for skin health.
• Porcine collagen: Sourced from pigs and can contain Types I and III collagen.
• Chicken collagen: Often sourced from cartilage and commonly associated with Type II collagen and joint-focused products.

The source can also matter when it comes to dietary preferences, allergies, religious considerations, and individual tolerance. Always check the label if you have specific dietary requirements or allergies.

What Is Hydrolysed Collagen?

You may also see the terms hydrolysed collagen or collagen peptides on supplement labels.

These terms describe collagen that manufacturers break down into smaller peptides through a process called hydrolysis. The smaller molecules can make the collagen easier to digest. The resulting amino acids and peptides can then pass through the digestive system and become available to the body.

Importantly, taking collagen does not mean that the collagen travels directly to your skin or joints. Your digestive system breaks it down first. The resulting amino acids and peptides then become available for various uses throughout the body.

Can You Get Collagen From Food?

Absolutely. Your body can make collagen using amino acids from the protein in your diet. Supporting collagen production therefore starts with a well-balanced diet.

Foods that naturally contain collagen include bone broth, gelatin, chicken skin, fish skin and bones, and other animal connective tissues.

However, you don’t need to eat collagen-containing foods to give your body what it needs to make collagen. Protein-rich foods such as eggs, fish, poultry, meat, dairy products, legumes, and soy foods provide amino acids that your body can use for collagen synthesis.

You should also include foods rich in vitamin C, such as citrus fruits, berries, peppers, tomatoes, and leafy greens. Your body needs vitamin C for normal collagen formation.

Do Collagen Supplements Actually Work?

This is where things get interesting.

Research on hydrolysed collagen supplements has found potential benefits for certain outcomes, particularly skin hydration and elasticity. Researchers have also studied collagen’s role in joint and musculoskeletal health.

However, the results are not completely consistent. The quality of the evidence also varies between studies.

A recent umbrella review looked at 16 systematic reviews covering more than 100 randomised controlled trials. It found generally favourable results for some skin and musculoskeletal outcomes, although results varied across conditions and outcomes.

This suggests that collagen supplements may benefit some people. However, they should not replace a balanced diet or serve as a guaranteed solution for skin ageing, joint problems, or other health concerns.

So, Which One Should You Choose?

There isn’t one collagen type that is universally “best.” The right choice depends on what you are looking for, the source you prefer, and the quality of the product.

If you’re considering a supplement, look for a clearly labelled product that specifies its collagen source. Check whether it contains hydrolysed collagen or collagen peptides as well.

If you have an allergy to a particular animal source, check the ingredients carefully.

And remember that supplements are only one piece of the picture. Your body needs adequate protein, vitamin C, and a range of other nutrients to make and maintain collagen naturally.

A Simple Food-First Approach to Collagen

Collagen may get a lot of attention in the supplement world, but the foundation remains the same: give your body the nutrients it needs to build and maintain its own connective tissues.

A varied diet that includes adequate protein, colourful fruits and vegetables, healthy fats, and a range of vitamins and minerals provides far more than a single collagen supplement ever could.

And if you enjoy bone broth, it can be a simple addition to that picture. At Colour My Plate, our homemade bone broth is available in both beef and chicken, providing a natural source of collagen as part of a nourishing meal. It’s not a magic ingredient, but it is one more delicious way to include collagen-containing foods in your diet.

Ultimately, understanding collagen is less about finding one “perfect” type and more about understanding how the different types work, where they come from, and how your overall diet supports the body’s own collagen production.