Benefits of Collagen Types

Ever wonder why collagen is suddenly in everything from your morning coffee to your favorite protein bar? It’s not just hype.

If you’ve been hearing people rave about how collagen helps with their hair, skin, joints, and even sleep, you’re not alone. Maybe you’ve considered trying it yourself, but a quick Google search brings up a maze of types—Type I, Type II, Type III… and you’re left thinking, “Whoa, I just wanted better skin, not a biochemistry degree.”

Totally get it. I was there too. So let’s break down the different types of collagen in a way that makes actual sense—and figure out which ones might make the biggest difference for you.

So What Is Collagen, Exactly?

Quick basics: collagen is the most abundant protein in your body. Think of it like the glue that holds everything together—your skin, muscles, joints, even your gut lining.

As we age (yep, this again), our collagen production starts to dip—usually starting in our late 20s. That can show up as fine lines, stiffness, weaker nails, or just feeling like your body needs more upkeep than it used to.

That’s where collagen supplements come in. But the key is knowing which type of collagen you actually want more of.

Type I Collagen: The Beauty Booster

This one’s a biggie—Type I makes up about 90% of the collagen in our bodies. It’s found in skin, bones, tendons, and ligaments. If you’ve ever taken collagen for smoother-looking skin, stronger nails, or healthier hair, Type I is probably what was doing the heavy lifting.

One cool thing: Type I collagen gives skin its “bounce.” It supports that supple, firm look we all appreciate when we glance in the mirror on a good day.

How to get more of it? Look for marine collagen or bovine collagen peptides—those are usually packed with Type I.

Tip: Add it to your morning smoothie or coffee. Most powders mix in easily and are nearly flavorless.

Type II Collagen: The Joint Supporter

Want to keep up with weekend hikes, dance nights, or just walking up stairs without random knee complaints? Type II helps there.

It’s mainly found in cartilage—the squishy stuff that cushions your joints. If your body’s been making more creaky noises than usual, this might be the type you want more of.

This type is a little different from Type I in structure and function. Some people say they feel more comfortable after consistently taking a supplement with Type II collagen, especially for everyday joint movement.

Where do you find it? Chickens, weirdly enough. Chicken sternum cartilage is a common source for Type II collagen supplements. Many supplements will say “undenatured Type II collagen” on the label.

Try taking it with food, ideally in the morning—it seems to play better with breakfast than with a late-night snack.

Type III Collagen: The All-Around Helper

This one hangs out with Type I in skin, muscles, and blood vessels. It’s extra handy when it comes to supporting elasticity—so not just how your skin stretches, but also how your blood vessels and muscles flex and function.

Type III also shows up big when your body is in “repair mode.” Like after a workout, or during times when you’re feeling run-down and rebuilding.

If your goal is overall wellness—like better exercise recovery or feeling more resilient—Type III might be your new favorite.

Most bovine-sourced collagen supplements contain a good mix of Type I and III, so if you’re already taking a multi-type collagen, you might be covered.

Pro tip: Take it with vitamin C. Your body uses vitamin C to help form collagen, so tossing a few berries in your smoothie or adding a splash of lemon to your water can boost the process.

Wait, Should You Take All Three?

Short answer: It depends on your goals.

If you’re laser-focused on skin, hair, and nails, Type I (and a little III) is your go-to.

If moving comfortably is your priority—whether that’s chasing toddlers, hitting the gym, or just walking the dog without creaky knees—Type II wants your attention.

If you want a little help in all areas, a multi-collagen blend can work well. These often include Types I, II, III (and sometimes V and X), giving you more overall coverage.

Here’s what I noticed for myself: I started with a basic collagen powder that had Types I and III—and my nails were the first thing to change. They got stronger and stopped flaking. Then my skin felt more… hydrated? Hard to describe, but definitely a win.

Later, I tried a supplement with Type II during a stretch where I was doing more strength training. My knees didn’t complain as much post-workout, which was a nice surprise. Could’ve been the collagen, or just better form, but I kept it in my routine because I noticed a difference.

How Long Does It Take to See Results?

Fair question. Collagen isn’t instant gratification. Most people notice changes anywhere from 4 to 8 weeks in. Some things, like nail growth or skin texture, might show up sooner. Others, like joint support, can take longer—but small improvements add up.

Stick with it consistently, and give your body that steady stream of building blocks. It’s like watering a plant—it takes a bit, but the results are worth it.

Fun Fact: Collagen Isn’t Just for Smoothies

You can find collagen in more places than you'd think—bone broth is a classic whole-food source. Some people even make protein pancakes with collagen powder (super easy and doesn’t taste weird).

Unexpected combo I love: hot cocoa with a scoop of collagen and a dash of cinnamon. Cozy, functional, and a little indulgent.

Wrapping It Up

Collagen might sound confusing at first, but once you know the types, it's actually pretty simple. Think of it like this:

• Type I = beauty and bounce
• Type II = joint comfort and movement
• Type III = repair and resilience

Try picking one based on what you want to support in your life right now. Don’t stress over getting it “perfect.” Mix and match, see how your body responds, and stay curious. Supplements work best when they fit into your real life—not the other way around.

Got a scoop of collagen sitting in your pantry? Stir it into your coffee tomorrow and see where it takes you.

You're not trying to become a wellness guru. Just someone who feels a little better each day—and that’s more than enough.