Collagen Types Explained: Which One Is Right for You?

Did you know your body naturally makes collagen—but its production starts to slow down in your mid-20s?

Yeah, same here. One day you're biting into an apple with zero effort, and the next you're wondering if your joints are kind of… creaky? If you've been strolling through the supplement aisle or scrolling Instagram lately, you've probably seen a flood of collagen powders, gummies, and drinks promising everything from glowing skin to better recovery. But not all collagen is the same. In fact, there are different types—and each one supports different things.

If you've ever thought, “Wait, which kind do I actually need?”—you're not alone.

Let’s break it down like we’re chatting over a smoothie.

So, first: What is collagen, really?

Collagen is the most abundant protein in your body—it’s like the glue that holds everything together. It supports your skin, bones, joints, muscles, even your gut lining. Think of it as scaffolding. As we age and pump out less of it, things don’t feel quite as bouncy, glowing, or resilient.

That’s where collagen supplements come in. But here's the twist: there are at least 28 types of collagen—and only a few really matter for wellness.

Meet the top 3 collagen types (the ones you'll actually see in supplements)

Let’s zoom in on the three most common and useful types you’ll find in products: Type I, Type II, and Type III.

Type I: The beauty booster

This is the main type found in your skin, tendons, bones, and ligaments. It’s basically the “structure” collagen and is often the go-to for people looking to support skin elasticity and smoother appearance as well as strong nails and hair.

You’ll usually see Type I in marine collagen (from fish) or bovine collagen (from cows). Marine collagen has smaller particles, which may be easier to absorb¹. If you're in it mainly for the skin benefits or hair support—this is your type.

Try it if: You’re looking for glowy skin, strong nails, or want to feel like you’re bouncing back a little faster post-workout.

Type II: The joint supporter

Type II is mainly found in cartilage—aka the stuff cushioning your joints. It tends to be sourced from chicken sternum cartilage and is commonly used to support joint comfort and mobility².

Some people notice that when they consistently take Type II collagen, their knees feel a bit less cranky after workouts or long walks. That’s because it might help maintain the structure of cartilage and promote flexibility².

Try it if: You want to move more freely, keep your joints feeling less stiff, or you're returning to activity after a hiatus.

Type III: The sidekick to Type I

Type III often tags along with Type I. It’s found in your skin, organs, and blood vessels. It's kind of like the supporting actor—important but often overshadowed. It helps with elasticity and organ function, making it popular in blends marketed for skin and general repair.

Bovine collagen usually contains both Type I and III, so you’ll get both if you go with that source³.

Try it if: You’re already eyeing Type I and want bonus support, or you’re looking at full-body wellbeing more than one specific thing.

How to choose the right one for you

This part can be confusing, but here’s a simple breakdown based on your goals:

• Want glowing skin, strong hair, and nails? Try Type I (marine or bovine).
• Joint health your priority? Go for Type II (chicken).
• General repair, skin + soft tissues? Type I + III combo (common in bovine blends).

Still not sure? Some collagen supplements combine all three types, which is a great catch-all option if you want multiple benefits but don’t want a cabinet full of tubs. Just check the label—some multi-type powders call it “hydrolyzed collagen” or “collagen peptides,” meaning it's been broken down for easier absorption⁴.

A few things to keep in mind

• Collagen isn’t a magical overnight fix. It’s a slow burn. Most studies show benefits after at least 8–12 weeks of regular use⁵.
• It works best when paired with vitamin C, which helps your body make new collagen⁶. I like to toss a squeeze of lemon into my morning collagen drink just for that little boost.
• Choose a clean source. Look for collagen that’s grass-fed, wild-caught, or pasture-raised. Bonus if the brand does third-party testing.
• Mixing is easy. Collagen powder is usually flavorless and dissolves well in coffee, smoothies, or oatmeal. Some people swear it makes their latte frothier—fun perk!

My own take

I started taking collagen in my early thirties—not because anything was “wrong,” but because I noticed my skin didn’t bounce back like it used to after sun exposure or long flights. I’ve tried a few different types, but marine collagen (high in Type I) felt like the sweet spot for me. My skin felt more hydrated, and my nails finally stopped breaking every time I opened a can. One surprising benefit? I noticed my post-run recovery felt smoother, even though that wasn’t my original goal.

What’s cool is that once you learn what each type does, you can dial in what works best for your life. One friend swears by Type II for her knees, while another just uses a blend and calls it a day. No wrong answers—just different goals.

Bottom line

If you're collagen-curious, it all starts with knowing your goal. Skin? Joints? General support? Pick the type that matches your vibe and give it time.

And hey—this isn't about perfection. It’s about feeling good in your body and making daily choices that support the life you want to live.

So, next time you're debating which collagen to buy, remember: it’s not confusing once you know what each type does. Start with your “why,” and the rest falls into place.

Drink it, stir it, blend it—just give it a shot.

Sources

[1] Collagen hydrolysate for skin aging: a systematic review – J Cosmet Dermatol. 2022. DOI: https://doi.org/10.1111/jocd.14121

[2] Oral supplementation with native type II collagen reduces cartilage degeneration in a rabbit model – Osteoarthritis and Cartilage. 2020. DOI: https://doi.org/10.1016/j.joca.2020.02.714

[3] The Role of Collagen in Health and Disease – Journal of Clinical & Experimental Dermatology Research. 2017. DOI: https://doi.org/10.4172/2155-9554.1000408

[4] A Comparative Study of Hydrolyzed Collagen Supplements – Journal of Nutrition & Food Sciences. 2018. DOI: https://doi.org/10.4172/2155-9600.1000726

[5] Specific collagen peptides improve signs of skin aging: a double-blind, placebo-controlled study – Skin Pharmacol Physiol. 2014. DOI: https://doi.org/10.1159/000355523

[6] Regulation of collagen formation by vitamin C – Am J Clin Nutr. 1991. DOI: https://doi.org/10.1093/ajcn/54.6.1135