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Collagen Types: Which One Is Better for Your Health?

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You may have heard of collagen and all of the amazing things it can do for you. But you might not understand the various types of collagen, and that different types of collagen have different effects on the body. Here we explain the most abundant collagen types (Type I and Type III and many, many other types!), the different forms of collagen (hydrolyzed peptides vs gelatin)  as well as different sources of collagen (bovine vs. marine vs chicken vs. etc). Learn about collagen types and how supplementing with collagen can provide benefits to the entire body.

What is Collagen?

As you consider supplementing with collagen, It’s critical to know the different types of collagen because each one consists of different proteins that serve different functions. 

To get started, collagen is a protein. In fact, it is the most abundant protein in our bodies, and the second most abundant molecule besides water. Collagen is the building block for many parts of the body, including skin, bones, and tendons. It can also be found in our hair, joints, eyelashes, nails, muscles in general, teeth, and even our stomach lining. Are you beginning to see the importance of collagen yet? But wait, we’ve got a lot more to say!

Collagen is so important because it makes up 70% of our skin (the human body’s biggest organ) and 90% of both our connective tissue and organic bone mass. This long chain of amino acids is what builds and connects our skin, bones, and connective tissues. Since our bodies natural production of collagen slows down in our twenties and it’s very difficult to get enough collagen from our Western diets, more and more people are supplementing with collagen to replenish their lost collagen supply and to reap the health benefits of collagen.

 

Types of Collagen

There are a many different types of collagen in the body, and in this article, we’ll be covering Type I, Type II, Type III, differentiating between marine and bovine collagen, as well as between collagen hydrolysate and collagen peptides. Let’s get to know them now!

1. Type I Collagen

More often than not, Types I and III collagen are typically grouped together. This is because these two types of collagen are the most abundant and serve similar functions. In fact, together they make up more than 90% of the total collagen in the body! These two types of collagen are key components in the maintenance of skin, nails, bones, hair, and muscles. Types I and III collagen are produced by osteoblasts and fibroblasts, which are cells located in our connective tissues and cells that create bones respectively.

Type I collagen can be found all over the body excluding cartilaginous tissues (see Type II). The collagen that we mentioned previously that makes up 70% of our skin is Type I collagen. Type I collagen is key to replenishing skin and consequently helping to reverse aging. Clinical trials in patients who supplemented with Type I collagen showed enhanced skin hydration and firmness as well as a decrease in wrinkles.

While there are 18 amino acids in collagen, in particular four key amino acids found within these two types of collagen help keep our bodies healthy and feeling great. Two of them are essential amino acids glycine and proline. Glycine is an all-encompassing amino acid with many important functions in the body. Glycine is important in blocking endotoxin (a compound that activates inflammatory signals and can lead to low thyroid levels).  

Another important essential amino acid in Type I and III collagen is proline. Proline is especially important for the stimulation of collagen synthesis as well as acting as an antioxidant and preventing cell damage from free radicals.

Type I and III collagen also includes two other important amino acids; glutamine, which helps prevent gut inflammation, and arginine, which may be able to help synthesize creatine for increased athletic performance.

Supplementing with Type I and III collagen has been shown to have a number of health benefits for the body, including slowing hair loss, reducing wrinkles, thickening fine hair and reducing fine lines, improving circulation, supporting the matrix of our bone structures, and strengthening nail beds.

 

 

2. Type II Collagen

Type II collagen is only produced by chondrocytes, meaning you will find it in your cartilage. Type II collagen makes up 50-60% of cartilage protein. Type II collagen comes from chicken, and is helpful in the support of your joints and cartilage, possibly able to help support your jaw, back, and joints – this includes reducing those irritating popping knees.

3. Type III Collagen

As we said before, Type I and Type III collagen are almost always grouped together because of how similar they are in terms of what they can offer. Type III collagen can be found in our artery walls as well as other hollow organs. It also typically occurs in similar fibrils (subdivisions of muscle fibers) along with Type I. Just know that both are rich in those amino acids we mentioned earlier: glycine, proline, and glutamine.

Hydrolyzed Collagen Peptides vs. Gelatin

Collagen is made up of three long chains of over 1000 amino acids that are twisted to form a helix conformation. This full length form of collagen is unhydrolyzed and difficult to digest.

Hydrolyzed collagen peptides are made by breaking down the full length chain of amino acids through a process called hydrolysis to form short chain amino acids. Collagen peptides, also called hydrolyzed collagen or collagen hydrolysate, have the same amino acids as the full length collagen, but with different structural properties. Collagen peptides are physically smaller in structure and thus are absorbed more efficiently (e.g. more quickly in the bloodstream) than the long chain of amino acids. Just think about it – something smaller will get digested, absorbed and moved in the bloodstream faster than something bigger.

Gelatin is collagen that has gone through partial hydrolysis, resulting in a gel. Gelatin is useful in helping to thicken and add texture to foods, such as jello, puddings and gummies.

Marine Collagen vs Bovine Collagen 

Bovine collagen consists of Type I and Type III collagen. Bovine collagen can be found in the cartilage, bones, or hides of cows. Most often collagen supplements made from bovine collagen is coming from the hides of cows. Collagen that’s coming from the hides is essentially a by-product of an existing production process. If the collagen coming from the hides weren’t getting turned into gelatin or hydrolyzed collagen, it would just get thrown away  Supplementing with bovine collagen provides benefits to the bones, joints, skin and gut.

Marine collagen consists of Type I collagen only. Marine collagen comes from fish and has the smallest particle size as well as lowest molecular weight of all the other collagen types. This means even easier access through the bloodstream for better repair and effective nourishment. In fact, marine collagen is absorbed 1.5 times more efficiently than other collagens!

Marine collagen, or fish collagen, is known for its anti-aging benefits, including helping to decrease wrinkles and reduce appearance of scars. In addition to its efficiency, marine collagen is also great for sustainability; collagen-rich fish skin is typically a large portion of the estimated 60% of fish by-products that would usually become waste. That means less environmental pollution!

Collagen doesn’t just come from fish and beef. Collagen can come from a variety of sources, including chicken, pig, and egg. Chicken collagen is usually extracted from the chicken’s breast cartilage.  Chicken collagen is a Type II collagen, and so it is beneficial for medicinal purposes, particularly for your joints, bones, and cartilage.

Egg collagen can be naturally found in both the yolk and the membrane of chicken eggs, containing both Type I and Type V collagen (Type V collagen is important for hair, placenta, and the surfaces of our cells). It also has plenty of other proteins that help promote the body’s production of collagen as well.

Finally there is pig collagen, which is found primarily in pork skin. High in glycine, pig collagen has been known mostly for its skin benefits. When choosing which type of collagen is best for you, it is always important to know where it is sourced from, and what benefits you hope to reap.

How To Choose the Best Collagen Type for You

It’s always important to do your research before choosing the right dietary supplement for you. Based on your unique needs, condition, and lifestyle, certain types of collagen may be better than others. We always recommend talking to your doctor before making your final decision. If you’re really focused on the beauty benefits, for example, Type I marine collagen might be right for you. Maybe gut health is something you’re concerned about – maybe give bovine collagen a try, because it has both Types I and III.

Collagen types are most helpful to the part of the body they are found in, so pay attention to your needs and choose accordingly – thankfully, the research has been done for you!

Further Food offers both Bovine and Marine Collagen! Buy here.

FAQs

What is collagen?

Collagen is a unique structural protein that can be found in our hair, nails, joints, skin, and bones. It is the must abundant protein in our bodies, making up as much as 90% of our connective tissue and organic bone mass, and 70% of our skin. By the time we reach our twenties, our bodies’ natural production of collagen slows down, which is why we see and experience signs of aging. Supplementing with collagen has been shown to reverse this process.

What are Types I, II, and III collagen?

Types I, II, and III tend to be in conversations the most when it comes to collagen. Type I and III are very similar; they are the two types of collagen that are the most abundant and are key to the maintenance of skin, nails, bones, muscles, and hair. They consist of four key amino acids that can support our health, including glycine and proline. Type II collagen can only be found in cartilaginous tissue, making up over 50% of cartilage protein. This type comes from chicken and could be helpful in supporting your joints, cartilage, jaw, and back.

What’s the difference between marine collagen and bovine collagen?

Bovine collagen can be found in the cartilage, bones, or hides of cows. Bovine collagen is made up of Type I and Type III collagen, and so supplementing with this collagen source can be especially beneficial to the bones, skin, and gut. Marine collagen comes from fish and consists of Type I collagen only. It is most known for its amazing anti-aging benefits, particularly for the skin. It also has the smallest particle sized and lowest molecular weight of all other collagen types, making it the easiest collagen to be absorbed into the bloodstream!

What’s the difference between collagen peptides and gelatin?

Collagen peptides are the result of fully breaking down the full length chain of amino acids that collagen is made of. They are also known as hydrolyzed collagen or collagen hydrolysate, having the same amino acids as collagen. They are physically smaller and absorbed more efficiently into the bloodstream. Gelatin is collagen that has gone through only partial hydrolysis, which results in its gel-like structure. Gelatin is great for thickening and adding texture to food like pudding.

How do I choose the right collagen for me?

You should choose your collagen based on your specific needs, lifestyle, and existing conditions you may have. While each type of collagen can be beneficial to your health, some types may be more helpful than others. Talk to your doctor before making your decision, but be sure to do your research too! Finally, it’s important to read the label of your collagen product to ensure it is free of unnecessary additives and comes from a reliable, safe protein source, such as our Collagen Peptides Powder!


 

Want to read more?

Got Questions About Collagen? We got answers!

12 Astounding Collagen Benefits! Backed by Science

What is the Difference Between Collagen, Collagen Peptides, Hydrolyzed Collagen and Gelatin? A Nutritionist Explains

8 Amazing Marine Collagen Benefits for Health & Beauty

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

 

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18 thoughts on “Collagen Types: Which One Is Better for Your Health?

  1. itasara

    does it make a diifference how much one takes? I have been taking 3 gms in am types 1,2,3
    and 3 gms at night 1 & 3. Recently I subsituted 3 grams for vital protein powder and am taking 10 10gms. I cannot find type 2 alone. Does it really matter?

    Reply
  2. brigete

    hi. which type is the porcine collagen? i just want to know..i’ve just started drinking the porcine collagen powder..

    Reply
  3. Patou Maxim

    I am taking Hydrolyzed Porcine collagen (Brand Gelicat Advance). Now reading your description the best one for cartilage and joints is the bovine but where I live (South America) cant find that type. I just started taking it 5 weeks ago. I dissolve every morning an envelope of 20 g with my orange juice. The description says:
    1- Hydrolyzed Collagen Type A 5g per envelope
    2-Hydrolyzed Collagen Type B 15g per envelope.
    I will like to know if this type of collagen will help me with cartilage and joints. I have problems with my back. Thanks a lot.

    Reply
    1. Recipe Team

      Thanks for the comment Emma. We tried to include the types of collagen that are most frequently taken in supplement form. We will certainly consider adding on to this article to include other types of collagen.

      Reply
  4. Jean

    What is the best product for me to start with since I have developed an arthritic knee. Also bursitis In my hip. I’ve been given corttisone shots for both but cannot walk without pain. Also walking causes more swelling. I think I need type 2 collegan or maybe two products -,type 1 and 2 Also need help with IBS. I will be anxious to hear from you.

    Reply
  5. RINA LILIENTHAL

    HELLO, I AM 72 AND HAVE BEEN USING DOCTORS BEST COLLAGEN TYPES 1&3 WITH PEPTAN 1000MG (BOVINE) FOR THE LAST SIX WEEKS
    AND MY NAILS SEEM STRONGER THOUGH I CANNOT DETECT ANY DIFFERENCE IN MY SKIN. MY QUESTION IS WHAT PERCENTAGE OF PROTEIN DOES THE PRODUCT CONTAIN AND DOES IT GET ABSORBED AS WELL AS POWDER . THANK YOU FOR YOUR REPLY.

    Reply
  6. Martha

    Hi, I bought a collagen that they claim have three types of collagen, my question is…. is it dangerous to take all three types of collagen together? it was a marine collagen
    Thank you in advantage
    Martha

    Reply
    1. Recipe Team

      Thanks for the question. We are not sure what collagen product your are referring to. Our collagen contains Type 1 and 3, which work really well together. Our marine collagen is mostly type 1 collagen. We hope you will try one of our collagens!

      Reply

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