The Complete Guide to Collagen: Types, Benefits, and Why You Need It

Collagen is a buzzword in the health and beauty world—and for good reason! As the most abundant protein in your body, collagen plays a crucial role in maintaining healthy skin, joints, and more. But did you know there are different types of collagen, each serving unique purposes? In this post, we’ll break down the types of collagen, their benefits, and why you should consider adding collagen supplements to your routine.

What is Collagen?

Collagen is a structural protein found in your skin, bones, tendons, ligaments, and connective tissues. It acts as the “glue” that holds your body together. 

The body’s demand for collagen is very high – at least one pound of freshly synthesized collagen is required every five days to keep building connective tissues. When it comes to skin, the body needs a substantial amount of new collagen (27 g per day) to maintain its structure. [1]

However, as you age, your natural collagen production declines, leading to wrinkles, joint pain, and other signs of aging. Fortunately, collagen supplements can help replenish your body’s supply, improving your overall health and appearance.

The Different Types of Collagen

There are at least 28 known types of collagen, but five types are the most common in the human body and supplements. Let’s explore the key types of collagen, where they’re found, and what they’re good for:

Type I Collagen: Skin, Hair, and Nails:

What it is: The most abundant type of collagen in your body, Type I makes up 90% of your skin, hair, nails, and bones.

Benefits: Supports skin elasticity, reduces wrinkles, and strengthens hair and nails.

Sources: Found in marine collagen and bovine collagen supplements. Ideal for those seeking anti-aging benefits.

Type II Collagen: Joints and Cartilage

What it is: Found primarily in cartilage, Type II collagen is essential for maintaining joint health and mobility.

Benefits: Reduces joint pain and stiffness, supports cartilage repair, and may help with conditions like arthritis.

Sources: Typically derived from chicken collagen. Perfect for athletes and those with joint discomfort.

Type III Collagen: Gut Health and Skin

What it is: Found in the skin, muscles, and blood vessels, Type III often works in tandem with Type I collagen.

Benefits: Promotes gut health, improves skin hydration, and supports cardiovascular health.

Sources: Found in bovine collagen. Great for anyone looking to enhance gut health or skin elasticity.

What Are the Benefits of Collagen Supplements?

Taking collagen supplements offers numerous health benefits:

• Skin Health: Reduces wrinkles, improves elasticity, and promotes a youthful glow.
• Joint Health: Reduces stiffness and promotes mobility by supporting cartilage.
• Gut Health: Helps repair the intestinal lining, reducing symptoms of leaky gut.
• Hair and Nails: Strengthens brittle nails and promotes hair growth.
• Bone Strength: Improves bone density and reduces the risk of osteoporosis.

How to Choose the Right Collagen Supplement 

1. Identify Your Goals: For anti-aging, choose Type I collagen. For joint health, Type II is best. If you need gut support, look for Type III. 
2. Check the Source: Marine collagen is highly bioavailable and great for skin, while bovine collagen is versatile and ideal for multiple benefits.
3. Consider Multi-Type Collagen: If you want a broad range of benefits, opt for a supplement containing multiple collagen types.

How to Use Collagen

Collagen supplements come in various forms, such as powders, capsules, and gummies. Add unflavored collagen powder to your coffee, smoothies, or baked goods for a convenient way to boost your intake. Consistent use is key to seeing results, so aim to take collagen daily.

Incorporate Collagen Into Your Routine Today

Collagen supplements are a simple way to enhance your skin, joint, and overall health. Whether you’re looking to combat the signs of aging or improve your mobility, there’s a collagen supplement that’s perfect for you.

References

1. Type I Collagen and Skin Health: Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology, 27(3), 113-119.

DOI: 10.1159/000355523

2. Type II Collagen and Joint Health: Crowley, D. C., Lau, F. C., Sharma, P., Evans, M., Guthrie, N., Bagchi, M., … & Bagchi, D. (2009). Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial. International Journal of Medical Sciences, 6(6), 312-321.

DOI: 10.7150/ijms.6.312

3. Type III Collagen and Gut Health: Asrani, V. M., Sasidharan, V. K., & Eapen, S. J. (2021). Role of collagen peptides in gut health and intestinal barrier function. International Journal of Peptide Research and Therapeutics, 27(2), 873-883.

DOI: 10.1007/s10989-020-10146-4

4. Collagen and Bone Health: König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—a randomized controlled study. Nutrients, 10(1), 97.

DOI: 10.3390/nu10010097

5. General Collagen Bioavailability: Zdzieblik, D., Oesser, S., Gollhofer, A., König, D., & Stehle, P. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. British Journal of Nutrition, 114(8), 1237-1245.

DOI: 10.1017/S0007114515002810