What Are Collagen Types I, II, III?

The Short Answer

Which collagen you need depends entirely on your health goals. Most people taking collagen for wrinkles and hair growth are using the wrong type if they also want joint relief.

Type I and Type III make up 90% of your body's collagen and are best for skin, hair, and nails. Type II is the shock-absorber for your joints, found almost exclusively in cartilage. If you don't match the type to your goal, you're just wasting your money.

Why This Matters

Scientists have identified 29 different types of collagen. Only Types I, II, and III are heavily researched and sold in supplements.

Taking the wrong type is the biggest reason people think supplements don't work. If you buy a standard bovine peptide powder for your bad knees, you're mostly getting Type I skin support. To actually get joint benefits, you need targeted Type II. Does Collagen Work

The source of your supplement dictates which types you get. Marine collagen is almost purely Type I, while chicken broth is packed with Type II. Understanding this difference prevents you from buying redundant products or falling for marketing hype. Marine Vs Bovine Collagen

What's Actually In Collagen Supplements

When you look at a supplement label, here is what those roman numerals actually mean for your body. Is Collagen Absorbed

• Type I — The structural foundation of your skin, bones, and tendons. It consists of densely packed fibers that give skin its firmness and makes up a massive 90% of your total body collagen.
• Type II — The ultimate joint cushion. Made of looser fibers, it forms 95% of your cartilage and is specifically proven to reduce osteoarthritis pain and joint stiffness.
• Type III — The elasticity protein. It usually works alongside Type I to give stretch and bounce to your skin, blood vessels, and hollow organs.

What to Look For

Green Flags:

• Hydrolyzed peptides for Types I and III — This breaks the massive protein chains down so they can actually pass through your intestinal wall.
• Undenatured form for Type II — Raw, unhydrolyzed Type II works better for joints by triggering an immune response that stops cartilage breakdown.
• Clear sourcing on the label — A good brand tells you exactly where it comes from, whether that's grass-fed bovine, wild-caught marine, or chicken sternum. Best Collagen Supplement

Red Flags:

• "All-in-one" multi-collagen blends — Mixing five types of collagen usually means you get ineffective, under-dosed amounts of the ones you actually need.
• Plant-based collagen — There is no such thing as vegan collagen. These are just vitamin C and amino acid blends marketed to look like the real thing.
• Missing third-party testing — Animal-derived supplements are high-risk for heavy metals, so independent purity testing is non-negotiable. Heavy Metals In Collagen

The Best Options

Match your specific goal to the right product type. If you want a deeper breakdown, check out our guide on the best brands. Best Collagen Supplement

The Bottom Line

1. Take Type I and III for beauty. They are the undisputed champions for improving skin elasticity, hair thickness, and nail strength.

2. Take Type II for joint pain. Look for "UC-II" or undenatured chicken cartilage if you want to rebuild joint cushioning.

3. Don't fall for multi-collagen gimmicks. It is almost always better to buy a targeted, clinically dosed supplement for your specific issue.

FAQ

Can I take Type I and Type II collagen together?

Yes, but you shouldn't take them at the exact same time. Take them at different times of the day to maximize absorption. Type I and III compete with Type II for the same cellular transport mechanisms.

Does bovine or marine collagen have better Type I?

Marine collagen consists of smaller peptide molecules. This makes marine collagen slightly more bioavailable for skin health than bovine collagen. However, bovine is cheaper and includes Type III. Marine Vs Bovine Collagen

Is Vital Proteins a good source of collagen?

It provides a solid dose of Types I and III from bovine sources. However, it has faced criticism for heavy metal contamination in independent testing. You may want to look for stricter third-party tested alternatives. Is Vital Proteins Clean

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References (8)

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2. 2. canineceuticals.com.au
3. 3. clevelandclinic.org
4. 4. collamin.com
5. 5. nih.gov
6. 6. consensus.app
7. 7. noon.com
8. 8. ebay.com