The Many Types of Collagen

Understanding the Different Types of Collagen: Which One Do You Need?

Collagen is often marketed as a beauty-boosting miracle, but it’s so much more than just a skin supplement. It’s the most abundant protein in the human body and plays a critical role in maintaining the strength, elasticity, and structure of various tissues — from your skin and bones to your gut and joints. But did you know there are multiple types of collagen, each with its own unique function? In total, there are at least 16 types, but the five most common types used in supplements are Types I, II, III, V, and X. Here's a breakdown of what each does and who they’re best for.

Not one, but as many as 28 types of collagen!

Type I Collagen – Skin, Hair, Nails & Bones

Type I collagen is the most dominant form in the body and the type people are most familiar with, it accounts for nearly 90% of all collagen. It provides tensile strength and structure to your skin, bones, teeth, ligaments, and connective tissue. It’s particularly valued in the beauty industry because of its ability to improve skin elasticity, firmness, and hydration — making it a go-to for anti-aging. Marine collagen is especially rich in Type I and is considered superior in terms of absorption due to its smaller peptide size. If your goals include reducing wrinkles, strengthening your nails, or supporting bone density, Type I should be at the top of your list.

Ah yes, the beauty protein, used in most beauty supplements

Type II Collagen – Joints & Cartilage

Type II collagen is all about joint health. Unlike Type I, which targets skin and bones, Type II is the primary collagen found in elastic cartilage, the cushioning tissue between joints. This makes it incredibly beneficial for people with joint pain, stiffness, or mobility issues, especially athletes and older adults. It has been shown to reduce symptoms of arthritis and improve joint flexibility and comfort when taken consistently. Chicken sternum cartilage is the most common source for this type. Some supplements combine Type II with glucosamine, chondroitin, and hyaluronic acid for a synergistic effect on joint repair and inflammation reduction.

Me (the writer) has actually taken type II religiously, it worked!

Type III Collagen – Skin, Gut & Organ Health

Type III collagen often works in tandem with Type I and is found in high concentrations in the skin, lungs, intestinal lining, and blood vessels. It helps maintain the structural integrity of organs and plays a vital role in skin elasticity and gut health. As we age, the production of Type III collagen declines, contributing to thinning skin, stretch marks, and weakened vascular walls. Bovine collagen, usually sourced from grass-fed cows, contains both Type I and Type III — making it a strong all-rounder for beauty and gut health. If you’re looking for full-body support beyond just aesthetics, a Type I and III blend is a smart choice.

This one is extremely beneficial, it's usually found alongside type 1!

Type V Collagen – Cell Structure, Eyes & Hair Growth

Type V collagen is less talked about, but don’t underestimate its importance. It plays a crucial role in the formation of cell membranes and is found in the cornea of the eyes, the placenta, and hair follicles. It helps regulate the size and organisation of collagen fibrils, particularly in conjunction with Type I, making it essential for maintaining healthy tissue architecture. Some studies suggest that Type V may support hair growth by strengthening the connective tissues surrounding hair follicles. While it’s not typically sold as a standalone supplement, it’s often found in high-quality multi-collagen blends to provide broader structural support throughout the body.

Type V collagen helps organise Type I collagen into strong, structured fibres

Type X Collagen – Bone Healing & Growth

Type X collagen is a key player in the process of bone formation and cartilage development. It’s found in the growth plates of bones and is critical for the proper mineralisation of cartilage during skeletal development. It’s particularly important during periods of growth, injury recovery, or post-surgical healing. While it's less commonly found in standard collagen supplements, it can be especially helpful for people with bone density concerns, stress fractures, or those undergoing intense training. When combined with other bone-supporting nutrients like Vitamin D, calcium, and magnesium, Type X collagen contributes to a more complete bone repair system.

A bit of an unsung hero this one.

Choosing the Right Type for Your Needs

With so many different types of collagen, the best choice depends entirely on your goals. Want firmer, more youthful-looking skin? Reach for a marine collagen rich in Type I. Dealing with joint pain? Type II from chicken cartilage is your best friend. For overall skin, gut, and organ support, a bovine-sourced blend of Type I and III offers broad-spectrum benefits. And if you're after multi-targeted support for bones, joints, hair, and beyond, look for a supplement that includes Types V and X as well. Understanding the role of each type helps you make smarter decisions about your health and get better results from your supplements.