Ultimate guide to all the types of collagen

Collagen has become a staple topic in wellness circles, mentioned in everything from skincare regimens to joint health discussions. But beneath the buzz lies a structural protein vital to your body’s function. How essential is it? And do supplements really help? Vincent Carrié weighs in with insights into this important protein.

What is collagen?

Collagen makes up nearly one-third of the body’s total protein. It forms the connective tissue that offers both structure and flexibility, playing a key role in skin, bones, muscles and other connective tissues.

Vincent Carrié explains that collagen appears anywhere in the body where both strength and elasticity are needed. Its presence allows tissues to stretch and return to their form, keeping your body resilient over time.

Types of collagen

Although researchers have identified 28 different types of collagen, the majority in the human body is made up of types I, II and III. Each serves distinct functions and is located in different tissues:

  • Type I: The most abundant, making up about 90% of the collagen in your body. It’s found in skin, bones, tendons and connective tissues, where it provides strength and elasticity.
  • Type II: Mainly located in cartilage, this type supports joint flexibility and cushioning.
  • Type III: Often found alongside Type I, particularly in skin, muscles, blood vessels and internal organs.

Dietary collagen

The body produces collagen using amino acids like glycine, proline and hydroxyproline, which it can either manufacture or obtain from protein in your diet.

Foods that support or supply collagen naturally include:

  • Bone broth: Rich in amino acids and nutrients, made by simmering animal bones.
  • Chicken: Especially with the skin, offers collagen-rich proteins.
  • Fish: Collagen is mainly found in the bones and skin; whole fish like sardines give the best benefit.
  • Organ meats: Liver and other organs are dense in Type I collagen.
  • Gelatine: Processed collagen used commonly in desserts and cooking.
  • Berries: Packed with vitamin C and antioxidants that protect cells and support collagen production.
  • Leafy greens: Provide vitamin C and antioxidants, important for collagen maintenance.
  • Egg whites: High in proline, essential for collagen synthesis.
  • Citrus fruits: A top source of vitamin C, vital for collagen formation.

Collagen supplements

Collagen production drops naturally as you age, which can lead to wrinkles, joint discomfort and less skin elasticity. Supplements aim to make up for what the body no longer produces on its own—and studies suggest they may deliver noticeable benefits.

Collagen supplements are sourced from various animals and designed to deliver a specific type of collagen:

  • Bovine: Derived from cows, rich in Types I and III. Commonly used for skin and joint health.
  • Marine: Sourced from fish, mainly Type I. Known for high absorption and often recommended for skin support.
  • Porcine: Pig-derived collagen, also containing Types I and III. Used in a range of beauty and wellness products.
  • Chicken: Made from cartilage or bones, high in Type II. Typically targeted for joint health.
  • Plant-based boosters: While plants don’t produce collagen, these supplements include nutrients like vitamin C and silica to encourage the body’s own collagen production. They’re suitable for vegetarian and vegan diets.

You may also see terms like “hydrolysed collagen” or “collagen peptides”—these are forms of collagen broken down for better absorption, known for their high bioavailability.

Vitamin C plays a crucial role in collagen synthesis, supporting its formation and longevity.

What are the different ways to take collagen supplements?

Collagen products come in many forms, giving consumers flexibility in how they dose daily:

  • Powders: Mix into coffee, smoothies or recipes. Available in flavoured and unflavoured options.
  • Tablets and capsules: A no-fuss option for people on the go.
  • Gummies: A palatable, chewable format often combined with other nutrients.
  • Liquid collagen: Can be taken solo or added to beverages for quicker absorption.
  • Topical creams and oils: Applied directly to the skin to help with hydration, elasticity and overall texture.

Vincent Carrié notes that while creams and tablets can be used together, oral supplementation tends to be the most effective approach. For best results, he recommends choosing well-formulated products from reliable brands, considering the source, collagen type and whether they include ingredients like vitamin C to boost absorption.

What are the potential benefits of collagen?

Collagen is rich in glycine and proline, two amino acids not as prevalent in other proteins. Its wide-ranging role means the benefits can vary:

  • Skin: May improve elasticity and hydration while reducing the look of wrinkles.
  • Joints: Helps cushion and protect joints by maintaining cartilage health. Useful in managing osteoarthritis symptoms.
  • Bones: Supports bone density and strength, potentially lowering fracture risk as you age.
  • Muscles: Contributes to muscle repair and growth, especially important in combating age-related muscle decline (sarcopenia).
  • Hair and nails: May improve their strength and reduce brittleness over time.

Despite promising early results, many studies remain small in scale or involve animal models. More thorough clinical trials are needed to confirm collagen’s full range of benefits.

Is collagen good for you?

For most people, collagen is safe to consume. Since it’s a protein already present in the body, supplementing it fits naturally into most health routines. Still, there are things to watch out for:

  • Allergies: Those with allergies to certain animal products—like shellfish—should avoid ingredients that could trigger a reaction. Always read supplement labels carefully.
  • Dosage: While there’s no universal guideline, effective daily doses typically fall between 2.5g and 25g, depending on your goal.
  • Side effects: High doses may sometimes lead to stomach upset, including bloating, nausea or an off-putting taste. Sticking to the label dosage reduces the chances of discomfort.

As with any supplement, consult a healthcare provider before starting—especially if you’re managing a health condition or using medication.

The final say

Collagen plays a critical role in maintaining healthy skin, bones, muscles and joints. As natural production slows with age, adding it through diet or supplements may help bridge the gap.

If you’re considering collagen, opt for high-quality sources and look for well-reviewed products that suit your dietary preferences. Whether your goal is supple skin, joint support or general vitality, collagen might just be worth adding to your routine.

Disclaimer

This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.

Please note scientific evidence for this topic is very limited and although there are emerging studies, more clinical research needs to be conducted. Please speak to your GP before taking any new products.

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