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The ultimate guide to collagen types I, II and III
Written byMedico Digital
Reviewed byJulie Cunningham
Collagen is having a moment – but what does it really do? Let’s unravel types I, II and III collagen and what science says about their role in helping you hold it all together
Summary
1Type I collagen
Type I collagen is the most abundant protein, making up about 90% of your body’s collagen…
2Type II collagen
Type II collagen is a major component of cartilage – the stuff that cushions the joints and helps them move smoothly…
3Type III collagen
Type III collagen often collaborates with type I collagen in connective tissues…
Collagen is the most common protein we have, making up around 30% of all the protein in our bodies.1 It’s your key building block, found in our skin, bones, tendons and ligaments.2
But remember, while collagen supplements seem promising, scientists still need to do more research to be sure of any benefits.4 Many of the existing studies are short-term and involve small groups of participants. Bigger, longer studies are needed to really figure out how helpful collagen can be.4
Type 1 collagen
Type I collagen is the most abundant protein, making up about 90% of your body’s collagen.2,3 It’s the main component of bones and helps form skin, tendons and ligaments.2,3
Type I collagen is composed of densely packed fibres made up of smaller protein building blocks called amino acids.4 These fibres give our skin its stretchiness and provide structural support to various tissues.2,5
Collagen supplements often feature bovine (beef) or marine (fish) sources of type I collagen.3,6 Both types are highly bioavailable, meaning they’re easy for your body to absorb and use.7
Producers typically extract bovine collagen from cows’ hides, while marine collagen is usually sourced from fish skin and scales.5,6
Possible benefits of type 1 collagen
Type I collagen may be associated with certain aspects of skin, bone and connective tissue health.
However, it’s important to note that current research doesn’t conclusively prove that taking type I collagen supplements will lead to these benefits. Since the body can’t absorb collagen in its whole form, it must be broken down into smaller amino acids and might not necessarily be used in the way natural collagen functions within the body.6
More high-quality research is needed to fully understand how collagen supplements work in the body and whether they have any positive effects on our health.
Possible benefits of type 1 collagen
Here are some areas that researchers are investigating around the possible benefits of type I collagen in supplements:
- skin health and appearance: a growing body of research suggests that collagen supplements may improve skin elasticity, hydration and reduce wrinkles. The body’s natural collagen production decreases with age, and supplementing with type I collagen – particularly marine collagen – may offer some support. Though it’s unclear whether the body uses these supplements in a way that impacts skin health directly and these results aren’t universally confirmed, a number of studies report the benefits of collagen supplementation for skin appearance7-13
- bone health: type I collagen is a key component of bones and emerging research is investigating its potential role in bone density and repair, which is crucial for preventing osteoporosis. However, it’s uncertain whether taking collagen supplements translates into measurable improvements in bone health, as the body doesn’t necessarily use ingested collagen to directly support bones14-16
- tendon and ligament support: type I collagen makes up around 80% of the dry weight of ligaments and tendons in our body, helping to repair and maintain them, enhancing joint stability and decreasing the risk of injuries. Whether supplementing with collagen could have the same benefits is unclear, but the research in this area continues4,17
- wound healing: type I collagen plays a vital role in wound healing by promoting tissue regeneration and reducing inflammation. While researchers are exploring the potential of collagen supplementation in helping with the healing process of wounds, cuts and burns, more studies are needed to understand exactly how collagen is linked to tissue injury and regeneration18
- hair and nail growth: emerging evidence suggests that type I collagen supplements may support the appearance of hair and nails, one small study suggested it could make them less prone to breakage. However, these benefits aren’t well established and more high-quality larger studies are necessary to verify initial findings19,20
Type 2 collagen
Type II collagen is a major component of cartilage – the stuff that cushions the joints and helps them move smoothly.21 Even though there’s less of it than type I collagen in our bodies, it’s still important for keeping joints healthy.4
Type II collagen is made up of the same amino acids as type I collagen, but the difference is in how it’s built. While type I collagen forms thick, strong fibres, type II collagen has thinner fibres that weave into a loose, flexible network.21,22 This helps cartilage stay strong and flexible – perfect for absorbing shocks in our joints.4,22
Supplement manufacturers typically source type II collagen from animal cartilage.21
If you’re looking at type II collagen supplements, you might notice that the label says that they are either ‘undenatured’ (which is what we call collagen in its natural form) or ‘hydrolysed’. Hydrolysed collagen has been broken down into smaller amino acid chains through a process called hydrolysis. This process makes the collagen easier for the body to absorb and use.23
Possible benefits of type 2 collagen
Researchers are looking into whether taking type II collagen supplements could support joint health, including range of motion and pain reduction.23-27 In particular, undenatured collagen could help improve knee joint flexibility and joint discomfort.23
However, our bodies might not use the collagen from supplements the same way they do with the collagen we naturally make, so more research is needed to know for sure.23
Type II collagen could help support joint health in the following ways:23-27
- joint support: we know that natural type II collagen helps maintain healthy joint cartilage in the body, which reduces the wear and tear that can lead to joint pain and inflammation. Some preliminary research suggests potential benefits of supplementation for joint health, but these findings aren’t conclusive
- joint pain reduction: early studies indicate that type II collagen supplements may reduce joint pain and discomfort. However, further research is necessary to confirm any pain relief benefits
Type 3 collagen
Type III collagen often collaborates with type I collagen in connective tissues. You can find it in places like the intestines, muscles, blood vessels and the uterus. It plays a role in keeping these tissues strong and supporting both skin and heart health.4,18,28
Unlike type I collagen, which forms thick fibres, type III collagen makes thin, branching fibres. These fibres create a supportive mesh-like scaffold that supports organs and tissues which need to be flexible yet strong – like blood vessels, skin and internal organs. They’re like a net that holds everything in place while allowing flexibility.28
You’ll often see type III collagen in supplements and skincare products. However, evidence is much thinner compared to type I and type II collagen. It usually comes from bovine (cow) skin, pig skin or marine (fish) sources.4,29
Possible benefits of type 3 collagen
Like other forms of collagen, type III collagen is promoted for various benefits, but there is not enough concrete evidence for these benefits yet.
Type III collagen is being studied for the following bodily functions:
- skin elasticity: type III collagen works alongside type I collagen to keep your skin firm and elastic. While some experts suggest that type III collagen improves skin texture and elasticity, current research doesn’t conclusively demonstrate these effects for collagen supplements. More studies are necessary to explore this potential benefit7
Who should avoid collagen supplements?
While generally considered safe, collagen supplements aren’t for everyone. People with specific allergies should exercise caution. For example, those with fish or shellfish allergies should avoid marine-derived type I collagen, people with chicken allergies should give type II collagen a miss and those with bovine allergies should steer clear of bovine-derived type I and type III collagen.30,31
Pregnant and breastfeeding women should consult a healthcare professional before taking any collagen supplements to ensure it’s safe to do so.
Additionally, people with religious dietary restrictions need to verify that collagen supplements comply with their dietary guidelines, such as being kosher or halal. People who take medication or have chronic illnesses should also consult a healthcare professional to avoid any adverse interactions.
If you follow a vegan and vegetarian diet, you can look for plant-based collagen alternatives or vegan collagen supplements that could help support the body’s natural collagen production. However, it’s worth noting that there’s less research on vegan collagen supplements.
The final say
Collagen types I, II and III each have their own important jobs in the body, helping different parts of our health. Type I collagen primarily supports skin, bones and tendons, type II collagen is essential for joint health and type III collagen is helpful for our skin, muscle and heart health.
But when it comes to collagen supplements, we still need more research to know if they provide the same benefits.
If you’re thinking about taking collagen supplements, it’s important to pick the right type for your health goals. Always check with a healthcare professional first, especially if you have underlying health conditions, allergies or are pregnant.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- Examine. Collagen content [Internet]. [cited 2024 Jun 21]. Available from: https://examine.com/conditions/collagen-content
- Wu M, et al. Biochemistry, collagen synthesis. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709
- Naomi R, et al. Current insights into collagen type I. Polymers. 2021;13(16):2642. https://doi.org/10.3390/polym13162642
- Wang H. A review of the effects of collagen treatment in clinical studies. Polymers (Basel). 2021;13(22):3868. https://www.mdpi.com/2073-4360/13/22/3868
- Matinong AME, et al. Collagen extraction from animal skin. Biology. 2022;11(6):905. https://doi.org/10.3390/biology11060905
- Jafari H, et al. Fish collagen: Extraction, characterization, and applications for biomaterials engineering. Polymers (Basel). 2020;12(10):2230. https://doi.org/10.3390/polym12102230
- Pu S-Y, et al. Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis. Nutrients. 2023;15(9):2080. https://doi.org/10.3390/nu15092080
- Kim DU, et al. Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: A randomized, double-blind, placebo-controlled study. Nutrients. 2018;10(7):826. https://doi.org/10.3390/nu10070826
- Varani J, et al. Decreased collagen production in chronologically aged skin. Am J Pathol. 2006;168(6):1861–8. https://doi.org/10.2353/ajpath.2006.051302
- Lee, Joong S., et al. Liquid Collagen from Freshwater Fish Skin Ameliorates Hydration, Roughness and Elasticity in Photo-aged Skin: A Randomized, Controlled, Clinical Study. Nutrition Research and Practice. 2024;18(3): 357. https://doi.org/10.4162/nrp.2024 ..
- Maia Campos, et al. Oral Supplementation with Hydrolyzed Fish Cartilage Improves the Morphological and Structural Characteristics of the Skin: A Double-Blind, Placebo-Controlled Clinical Study. Molecules. 2021;26(16):4880. https://doi.org/10.3390/molecules26164880.
- Sugihara, F et al. Clinical effects of ingesting collagen hydrolysate on facial skin properties: -A randomized, placebo-controlled, double-blind trial-. Japanese Pharmacology and Therapeutics. 2015;43:67-70. https://www.researchgate.net/publication/282266135_Clinical_effects_of_ingesting_collagen_hydrolysate_on_facial_skin_properties_-A_randomized_placebo-controlled_double-blind_trial-
- Evans, Malkanthi, et al. A Randomized, Triple-blind, Placebo-controlled, Parallel Study to Evaluate the Efficacy of a Freshwater Marine Collagen on Skin Wrinkles and Elasticity. Journal of Cosmetic Dermatology. 2021;20(3): 825-834. https://doi.org/10.1111/jocd.13676
- Zdzieblik D, et al. Specific bioactive collagen peptides in osteopenia and osteoporosis: Long-term observation in postmenopausal women. J Bone Metab. 2021;28(3):207–13. https://doi.org/10.11005/jbm.2021.28.3.207
- Hasegawa T, et al. Ultrastructural and biochemical aspects of matrix vesicle-mediated mineralization. Jpn Dent Sci Rev. 2017;53(2):34–45. https://doi.org/10.1016/j.jdsr.2016.09.002
- König D, et al. Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women — a randomized controlled study. Nutrients. 2018;10(1):97. https://doi.org/10.3390/nu10010097
- Hudson DM, et al. Age-related type I collagen modifications reveal tissue-defining differences between ligament and tendon. Matrix Biology Plus. 2021;12:100070. https://doi.org/10.1016/j.mbplus.2021.100070
- Singh D, et al. Regulation of collagen I and collagen III in tissue injury and regeneration. Cardiol Cardiovasc Med. 2023;7(1):5–16. https://doi.org/10.26502/fccm.92920302
- Hexsel D, et al. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16(4):520–6. https://doi.org/10.1111/jocd.12393
- Milani M, et al. Efficacy and tolerability of an oral supplement containing amino acids, iron, selenium, and marine hydrolyzed collagen in subjects with hair loss (androgenetic alopecia, AGA or FAGA or telogen effluvium). A prospective, randomized, 3‐month, controlled, assessor‐blinded study. Skin Res Technol. 2023;29(6):e13381. https://doi.org/10.1111/srt.13381
- Wu Z, et al. Collagen type II: From biosynthesis to advanced biomaterials for cartilage engineering. Biomater Biosyst. 2021;4:100030. https://doi.org/10.1016/j.bbiosy.2021.100030
- Eschweiler J, et al. The biomechanics of cartilage — an overview. Life. 2021;11(4):302. https://doi.org/10.3390/life11040302
- Martínez-Puig D, et al. Collagen supplementation for joint health: The link between composition and scientific knowledge. Nutrients. 2023;15(6):1332. https://doi.org/10.3390/nu15061332
- Luo C, et al. Efficacy and safety of native type II collagen in modulating knee osteoarthritis symptoms: A randomised, double-blind, placebo-controlled trial. J Exp Orthop. 2022;9(1):123. https://doi.org/10.1186/s40634-022-00559-8
- Schön C, et al. UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study. J Integr Complement Med. 2022;28(6):540-548. https://pubmed.ncbi.nlm.nih.gov/35377244/
- Lugo JP, et al. Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. J Int Soc Sports Nutr. 2013;10(1):48. https://pubmed.ncbi.nlm.nih.gov/24153020/
- Schauss, A G, et al. Effect of the Novel Low Molecular Weight Hydrolyzed Chicken Sternal Cartilage Extract, BioCell Collagen, on Improving Osteoarthritis-Related Symptoms: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of Agricultural and Food Chemistry. 2012; 60(16). https://pubs.acs.org/doi/10.1021/jf205295u
- Kuivaniemi H, et al. Type III collagen (COL3A1): Gene and protein structure, tissue distribution, and associated diseases. Gene. 2019;707:151–71. https://doi.org/10.1016/j.gene.2019.05.003
- Farooq S, et al. A review on marine collagen: Sources, extraction methods, colloids properties, and food applications. Collagen Leather. 2024;6(1). https://doi.org/10.1186/s42825-024-00152-y
- Choi FD, et al. Oral collagen supplementation: A systematic review of dermatological applications. J Drugs Dermatol. 2019;18(1):9–16. https://jddonline.com/articles/oral-collagen-supplementation-a-systematic-review-of-dermatological-applications-S1545961619P0009X
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