Types of Collagen: A Complete Guide

Collagen is the single most abundant protein in the human body, representing approximately 30% of its dry weight. It forms the structural foundation of skin, tendons, bones, cartilage, and all other connective tissues. The word Collagen itself comes from the Greek kolla, meaning "glue" — reflecting the gelatinous, glue-like property of cooled bone broth that traditional cooks observed long before the underlying biology was understood.

Understanding the different types of Collagen helps you appreciate why this protein matters so much. Collagen is categorized into 28 subtypes, but types I, II, and III make up 80–90% of all the Collagen in the human body. These types are grouped by structural form, with fibrillar collagens (types I, II, III, V, and XI) representing about 90% of all Collagen protein found in mammals.

Collagen is mainly formed by the amino acids glycine (33%), proline, and hydroxyproline (22%), arranged in a triple-helix structure. Three alpha chains — each composed of approximately 1,014 amino acids — coil into left-handed helices, then twist around each other into a rigid triple helix. Because glycine is the smallest amino acid, it allows the chain to form a tight configuration that can withstand stress.

While 28 subtypes have been identified, five types of Collagen are the most common and most relevant to understanding how this protein supports your body:

• Type I: Found in skin, tendon, organs, bone, and vascular connective tissue. Type I is the most abundant Collagen in skin, making up approximately 80% of dermal Collagen. It lends stiffness and structural integrity to skin, tendon, ligament, bone, and fibrocartilage.
• Type II: Predominates in cartilage, constituting 90–95% of the extracellular matrix. Native (undenatured) Type II Collagen has a specific immune-mediated mechanism — it requires the recognition of its epitopes to help inhibit inflammation and tissue catabolism at the articular level.
• Type III: Found in reticular connective tissue and blood vessels, Type III Collagen corresponds to approximately 15% of total Collagen and is often associated with Type I Collagen.
• Type IV: Located in the basement membranes of epithelial tissues, Type IV Collagen serves specialized structural roles in tissue boundaries.
• Type V: Present in hair, placenta, and external cellular membranes.

Each of these types of Collagen plays a distinct role in the tissues where it predominates. Skin health, for example, depends heavily on the interplay between Type I and Type III Collagen, while joint comfort relies on the abundance of Type II Collagen in cartilage.

Native Collagen is a large and complex polymer with low solubility, absorbability, and bioavailability. To be used by the body, this large polymer must first be broken down into smaller segments called peptides through a process called hydrolysis. This is why all Collagen supplements are more correctly called Collagen peptides or hydrolyzed Collagen — small, low-molecular-weight amino acid chains (3–6 kDa) that the body can absorb.

Studies have shown that when Collagen hydrolysate is taken orally, it is absorbed as di- and tripeptides (two or three amino acids) typically rich in hydroxyproline. These smaller peptides are believed to enter circulation and reach target tissues like skin or cartilage, where they may help support Collagen-producing cells called fibroblasts. Fibroblasts recognize bioactive peptides such as Pro-Hyp and Gly-Pro-Hyp and may upregulate Collagen and hyaluronic acid synthesis.

The primary commercial sources of Collagen used in supplements include bovine (cattle) hide and bone, porcine hide and bone, chicken sternal cartilage, and fish skin and scales. Bovine and porcine tissues are the major sources because of their wide availability and biocompatibility with human tissues. Marine sources such as fish and invertebrates have also gained attention.

The principal delivery formats include powders (the predominant form, soluble in hot or cold liquids), capsules, tablets, liquid preparations, and topical formulations. The convenience of modern Collagen powder — dissolving easily in a beverage rather than requiring hours of broth-simmering — is the contemporary contribution to what has been a continuous dietary tradition across cultures for centuries.

Research into the various types of Collagen and their supplementation has grown substantially, with over 60 clinical studies assessing effects on skin aging, musculoskeletal health, and other areas. Here's what the evidence looks like across key categories:

Skin Health and Anti-Aging

Research suggests that oral Collagen supplements may help support skin health. A systematic review and meta-analysis utilizing data from 10 RCTs with 646 participants found that Collagen supplements were statistically effective in increasing skin hydration and elasticity. Multiple meta-analyses of RCTs (up to 26 RCTs, 1,721 participants) demonstrate significant improvements in skin elasticity and hydration after 8–12 weeks. Literature data have shown that hydrolyzed Collagen supplementation promotes skin changes including decreased wrinkle formation, increased skin elasticity, increased hydration, and increased Collagen content and density.

Joint Health

Studies suggest that Collagen may support joint comfort. A 2023 systematic review and meta-analysis provides evidence of significant pain reduction in knee osteoarthritis patients who received Collagen peptides compared to placebo. For exercise-related joint concerns in athletes, a systematic review of 15 RCTs found that Collagen supplementation increased pain-free time to exertion and Collagen synthesis. The beneficial effects of Collagen appear to take effect after three months or longer of consistent use.

Bone, Muscle, and Recovery

Preliminary research indicates that Collagen supplementation may support bone strength, density, and mass — principally studied in postmenopausal women with osteopenia. Collagen peptide supplementation in conjunction with exercise may support the management of degenerative bone and joint concerns. A 2023 randomized, double-blind, crossover clinical trial investigated Collagen peptides for post-exercise muscle soreness and fatigue with promising results, though more research is needed.

Hair and Nails

Collagen peptides provide amino acid substrates — notably proline, glycine, and hydroxyproline — that support keratin synthesis and dermal matrix integrity around hair follicles. A 2017 trial found that bioactive Collagen peptides at 2.5 g/day for 24 weeks increased nail growth rate by 12% and reduced the frequency of broken nails by 42% in women with brittle nail syndrome. A systematic review found Collagen peptides may improve the clinical appearance, strength, and brittleness of hair.

It's worth noting that while these results are promising, researchers acknowledge that many trials have been industry-funded, study durations are often short (4–12 weeks), and optimal dosing regimens have not yet been definitively established. If you have specific health questions, our naturopath is available for a free consultation to help you understand what may be right for your individual needs.

The dietary tradition of consuming Collagen-rich foods predates the molecular characterization of Collagen by centuries — by millennia in some traditions. Cooking with bone, simmering soup stocks, and using gelatinous preparations are practices documented across essentially every region of the world.

In Traditional Chinese Medicine, Collagen-rich foods were historically used to support skin elasticity, healthy aging, and joint strength. In Europe during the Middle Ages, hearty soups and stews made from animal bones and connective tissues were common in folk medicine. Native American tribes consumed boiled animal hides and bone marrow as a source of nutrients, while traditional African medicine involved using gelatin-rich animal parts to promote digestive wellness.

From French pot-au-feu to Vietnamese pho, from Mexican caldo de res to Middle Eastern lamb shank stews, diverse cultures independently developed Collagen-rich preparations valued for both nourishment and comfort. The molecular biology of the twentieth century simply explains, in chemical terms, what the bone broth tradition had been supplying all along.

Because Collagen production naturally declines with age — skin aging is accompanied by declining Collagen content, resulting in loss of elasticity and hydration — Collagen supplementation may be of interest to a broad range of people:

• Those seeking skin support: Research suggests Collagen peptides may promote skin elasticity, hydration, and a more youthful appearance.
• Active individuals and athletes: Studies suggest Collagen peptides combined with exercise may support joint comfort, Collagen synthesis, and muscle recovery.
• People concerned about hair and nail health: Collagen peptides provide amino acids that support keratin synthesis and the dermal matrix around hair follicles.
• Those supporting bone and joint health: Preliminary research suggests Collagen may support bone density and joint mobility, particularly relevant for postmenopausal women.

This formula is NON-GMO, KETO-friendly, DAIRY-free, GLUTEN-free, and PALEO-friendly, making it accessible for a variety of dietary preferences. If you're unsure whether Collagen supplementation is right for you, our naturopath offers free consultations to help guide your decisions.

Collagen is odorless, tasteless and mixes easily into any hot or cold beverage, smoothie or food. It is easily integrated into any daily wellness program. Stir 1 scoop into any beverage (coffee, tea, water, fruit juice, etc.), or add it to your favorite recipes. Use daily for best results.

Research suggests that the beneficial effects of Collagen may take effect after three months or longer of consistent use, so daily supplementation is key. It's also worth noting that vitamin C is a cofactor in the hydroxylation of lysine and proline residues during Collagen synthesis — an established biochemical mechanism linking ascorbic acid status to Collagen production.