Difference Between Collagen Types I, II,

and III – Which One Do You Need?

Introduction

Collagen is often called the "glue" that holds the body together. As the most abundant protein in our body, it forms the framework for our skin, joints, bones, and connective tissues. But not all collagen is created equal. There are at least 28 types of collagen, yet Types I, II, and III make up over 90% of the collagen in the human body.

Each type plays a unique biological role. Understanding the difference between them can help you choose the right supplement or dietary approach depending on your health goals—whether that’s glowing skin, flexible joints, or stronger muscles.

What Is Collagen?

Collagen is a fibrous protein composed primarily of the amino acids glycine, proline, and hydroxyproline. It forms long, rope-like structures that provide structural support to tissues.

In youth, our body produces plenty of collagen naturally. However, after age 25, collagen production begins to slow down, leading to common signs of aging such as:

• Sagging skin
  
• Joint pain or stiffness
  
• Slower muscle recovery
  
• Thinner hair and brittle nails
  

This is why collagen supplementation has become increasingly popular—particularly among those seeking anti-aging benefits, improved joint function, and better overall wellness.

Collagen Type I – Beauty & Bone Strength

Where It’s Found:

Type I is the most abundant and strongest collagen type in the human body. It's located in:

• Skin
  

• Bones
  

• Tendons and ligaments
  

• Hair and nails
  

• Teeth
  

Functions & Benefits:

• Skin Elasticity & Youthfulness: Type I provides strength and structure to the skin, reducing wrinkles and fine lines.
  

• Bone Health: It supports bone density and helps prevent fractures, especially in aging adults.
  

• Hair & Nails: Promotes healthy hair growth and reduces brittleness in nails.
  

Who Should Take It?

• Individuals seeking anti-aging or beauty benefits
  

• People with osteopenia or osteoporosis
  

• Those experiencing hair thinning or brittle nails
  

Best Sources:

• Marine collagen (from fish) – Highly bioavailable and rich in Type I
  

• Bovine collagen (from cows) – Often contains both Type I and III
  

Collagen Type II – Joint & Cartilage Specialist

Where It’s Found:

Type II collagen is found primarily in:

• Articular cartilage (ends of bones)
  

• Intervertebral discs
  

• Eyes (vitreous body)
  

Functions & Benefits:

• Joint Health & Flexibility: Type II makes up the majority of cartilage and cushions joints during movement.
  

• Anti-Inflammatory Effects: It helps reduce joint inflammation and is often used in arthritis management.
  

• Supports Mobility: Regular intake may lead to better movement and less joint discomfort during exercise or daily activities.
  

Who Should Take It?

• People with arthritis, joint pain, or sports injuries
  

• Athletes and physically active individuals
  

• Older adults experiencing joint stiffness
  

Best Sources:

• Chicken sternum collagen is rich in undenatured Type II
  

• Often found in joint-specific collagen supplements
  

Collagen Type III – Muscle, Organs, & Skin Firmness

Where It’s Found:

Type III collagen is often found alongside Type I and is present in:

• Muscles
  

• Arteries and veins
  

• Organs (including liver, lungs, and intestines)
  

• Skin (especially during wound healing)
  

Functions & Benefits:

• Muscle Support & Repair: Enhances muscle elasticity and strength, making it useful for athletic performance and recovery.
  

• Heart & Circulatory Health: Supports the structure of blood vessels, aiding circulation.
  

• Gut Health: Plays a role in healing the intestinal lining, making it beneficial for people with leaky gut or IBS.
  

• Skin Tightness: Complements Type I in maintaining skin structure.
  

Who Should Take It?

• Fitness enthusiasts or those undergoing physical rehab
  

• People with gut issues or cardiovascular concerns
  

• Anyone seeking firm skin and improved muscle tone
  

Best Sources:

• Bovine collagen (contains both Type I and III)
  

• Pork-derived collagen (less common, but contains Type III)
  

How to Choose the Right Collagen Supplement

Choosing a collagen supplement involves more than just picking a popular brand. Here’s what to look for:

• Type-Specific Formulas: Choose a supplement that aligns with your goals (e.g., Type I & III for beauty, Type II for joints).
  

• Hydrolyzed Collagen Peptides: These are broken down for better absorption and easier digestion.
  

• Vitamin C Boost: Enhances collagen synthesis naturally within the body.
  

• Clean Ingredient Profile: Look for non-GMO, gluten-free, and additive-free formulas.
  

• Reputable Sourcing: Grass-fed, wild-caught, or pasture-raised sources are preferred.
  

Can You Combine Collagen Types?

Yes, many supplements are available as multi-collagen blends combining Types I, II, III (and even V & X). This allows you to target several areas of the body at once—skin, joints, muscles, and organs.

However, if you have a specific concern, like joint pain or aging skin, you may benefit more from a targeted single-type supplement.

Conclusion

Collagen is essential to maintaining a youthful, mobile, and strong body. While all collagen types are important, knowing the difference between Type I, II, and III can help you select the right supplement and maximize results. Whether you're looking for beauty, mobility, or muscle support, there’s a collagen type for your specific need.

As with any supplement, be sure to speak with a healthcare professional before starting a new regimen—especially if you have existing health conditions or are taking medications.