The Different Types of Collagen: Which One Do You Need?

Before diving into the different types of collagen, let's understand what collagen actually is.

Collagen is the most abundant protein in your body, serving as a major building block for your skin, bones, muscles, tendons, ligaments, and other connective tissues. Think of collagen as the scaffolding that provides structure, strength, and elasticity to various parts of your body.

This incredible protein is made up of amino acids—primarily glycine, proline, and hydroxyproline—arranged in a unique triple helix structure (1). This distinctive formation gives collagen its remarkable strength and stability.

Scientists have identified at least 28 different types of collagen in the human body! However, approximately 90% of all the collagen in your body consists of just three types: Types I, II, and III (2).

Let's explore these main types of collagen in detail.

Type I collagen is the superstar of the collagen world, accounting for approximately 90% of your body's collagen and about 25% of your body's total protein mass (1). Let's break down what makes Type I collagen so special:

Where Type I Collagen Is Found

Type I collagen forms strong, thick fibers that are present in (3):

• Skin (providing structure and elasticity)
• Bones (offering strength and flexibility)
• Tendons and ligaments (connecting muscles to bones)
• Blood vessel walls (providing structural support)
• Organs (offering structural integrity)
• Teeth (supporting dental health)
• Scar tissue (helping with wound healing)

What Type I Collagen Does for You

The benefits of Type I collagen are extensive (3):

• Skin Health: It keeps your skin looking firm, smooth, and youthful by maintaining its elasticity and hydration.
• Bone Strength: Type I collagen provides a flexible framework for calcium and other minerals to attach to, creating strong, resilient bones.
• Wound Healing: When you get a cut or injury, Type I collagen plays a crucial role in the healing process.
• Hair and Nail Growth: It provides the building blocks for strong, healthy hair and nails.

As we age, our natural production of Type I collagen decreases significantly—by about 1% per year after age 20. This decline is what leads to many signs of aging, including wrinkles, sagging skin, joint pain, and weaker bones.

While Types I and III get most of the spotlight, Type II collagen deserves special attention for its unique role in joint health.

Where Type II Collagen Is Found

Unlike Types I and III, Type II collagen has a more specialized location (4):

• Cartilage (especially in joint cartilage)
• Intervertebral discs (cushioning between vertebrae)
• Eyes (vitreous humor)
• Ears (elastic cartilage)

What Type II Collagen Does for You

Type II collagen is the primary structural component of cartilage, the rubber-like padding that protects your joints. It provides (4):

• Joint Support: It helps maintain the integrity and shock-absorbing properties of your cartilage.
• Mobility: Healthy Type II collagen helps your joints to move smoothly and comfortably.
• Pain Reduction: Proper levels of Type II collagen can help reduce joint discomfort.

As we age, our Type II collagen breaks down, which can lead to joint pain, stiffness, and conditions like osteoarthritis.

Native Note: It’s best to take Type II collagen separately from Types I and III, since taking them together may reduce how well your body absorbs Type II and lessen its benefits. (5, 6).

Type III collagen is the second most abundant collagen in your body, often found alongside Type I collagen. It's known for its role in forming reticular fibers, which are thinner and more pliable than the fibers formed by Type I collagen.

Where Type III Collagen Is Found

Type III collagen is predominantly found in (7):

• Skin (particularly in the dermis layer)
• Blood vessels (providing structural support)
• Internal organs (especially the liver, lungs, spleen, and kidneys)
• Intestinal walls (supporting digestive health)
• Bone marrow (aiding in blood cell production)
• Muscles (supporting muscle function)

What Type III Collagen Does for You

Type III collagen plays several vital roles (7):

• Skin Elasticity and Hydration: It works alongside Type I collagen to maintain your skin health, with a particular focus on skin elasticity.
• Cardiovascular Health: Type III collagen is essential for the integrity of blood vessels, supporting overall cardiovascular function.
• Organ Function: It provides structural support to your organs, helping them function optimally.
• Wound Healing: Type III collagen is particularly important in the early stages of wound healing.

Interestingly, babies and children have higher levels of Type III collagen compared to adults, which contributes to their soft, plump skin. As we age, the ratio of Type III to Type I collagen changes, contributing to various signs of aging.

While Types I, II, and III are the most abundant, several other types of collagen play important roles in your body:

• Type IV Collagen: Forms sheet-like structures that provide filtration properties in various tissues, including the kidneys, inner ear, and eye lens.
• Type V Collagen: Works with Type I collagen to create stronger fibers, particularly in placental tissue, hair, and cell surfaces.
• Type X Collagen: Important for bone formation, especially during growth and development (8).