What Are the Best Types of Collagen? (+ How to Choose the Right One)

If you’re trying to decide between the various types of collagen supplements, it’s very helpful to know that there are actually many different types of collagen to choose from.

Which collagen is best? Collagen is an amazing health booster in general, but the variety of collagen that is “best” for you can depend on your health goals since different types of collagen target different concerns.

At least 28 types of collagen have been identified so far, but there are certain types of collagen that you’ll most often find in supplements due to their desirable benefits.

As more and more collagen products come on the market, it’s important to know the difference between types of collagen, collagen sources and specific collagen benefits by type.

What is collagen?

Collagen is the most abundant structural protein in the human body. It acts like the “glue” that holds the body together by supporting connective tissues, skin, bones, tendons, ligaments and cartilage.

Collagen is a major structural component of the extracellular matrix, the supportive framework that helps give tissues their shape, strength and resilience. It is especially concentrated in skin, bones, tendons, ligaments, cartilage, blood vessels, teeth and connective tissues.

The word collagen comes from the Greek word “kólla,” meaning glue, which makes sense because collagen helps hold the body together structurally. Collagen fibers provide tensile strength, while other proteins and compounds, including elastin, hyaluronic acid and proteoglycans, contribute flexibility, hydration and cushioning.

Your body makes collagen from amino acids, particularly glycine, proline and hydroxyproline. This process also depends on nutrients such as vitamin C, zinc and copper.

Vitamin C is especially important because it acts as a cofactor for enzymes involved in collagen formation.

Collagen production begins naturally declining with age, typically starting in the mid-20s.

Factors that may accelerate collagen loss include:

• Aging
• Excess sugar intake
• Smoking
• Chronic inflammation
• Excessive sun exposure
• Stress
• Poor diet
• Lack of sleep
• Nutrient deficiencies
• Chronic stress

This is one reason collagen-rich foods and collagen supplements have become popular for healthy aging, skin support, joint health and overall connective tissue support.

How many types of collagen are there?

Scientists have identified at least 28 different collagen types in the human body. In fact, some scientific reviews have described at least 27 collagen types encoded by more than 40 genes.

However, about 80 percent to 90 percent of the body’s collagen consists of types I, II and III collagen.

The most common collagen types include:

• Type I collagen
• Type II collagen
• Type III collagen
• Type IV collagen
• Type V collagen
• Type X collagen

Each type of collagen has a different structure and function.

Type I collagen is the most abundant form and is found heavily in skin, tendons, bones and ligaments. Type II collagen is the dominant collagen in cartilage, making it especially important for joints.

Type III collagen is often found alongside type I and plays a role in skin, blood vessels and internal organs.

Other collagen types, including type IV, type V and type X, are present in smaller amounts but still have important structural roles.

Type IV is a major component of basement membranes. Type V helps regulate collagen fibril formation and is found in tissues such as the cornea, placenta and skin.

Type X is associated with hypertrophic cartilage and endochondral ossification, the process involved in bone formation and growth plate activity.

In supplement form, the collagen types most often discussed are types I, II, III, V and X.

Collagen is often talked about as if it were one single nutrient, but the body actually contains many different types of collagen, each with a distinct role.

Some collagen types help give skin its firmness and elasticity. Others form cartilage, support bones, strengthen connective tissue, contribute to the structure of blood vessels, or help maintain basement membranes that separate and support tissues.

That’s why understanding the different types of collagen matters. If someone is taking collagen for skin, hair and nails, the best types of collagen may not be the same as those used for joint comfort or cartilage support.

Likewise, the most common types of collagen supplements, such as bovine collagen, marine collagen, chicken collagen and multi-collagen blends, differ in their collagen types, amino acid profiles and typical uses.

Research suggests that oral collagen peptides may support skin hydration, elasticity and wrinkle appearance, while collagen-based supplements, especially type II collagen, have been studied for joint function and knee osteoarthritis symptoms.

The key is matching the right collagen source and collagen type to the desired benefit.

What are the different types of collagen?

Collagen is one of the most important proteins in the human body, yet many people still wonder: What are the best types of collagen, and which collagen types should you take?

The truth is that not all collagen is the same. There are multiple collagen types in the body, and each one serves a unique purpose.

Some support skin elasticity and hydration, while others help maintain healthy cartilage, bones, muscles and connective tissues.

Understanding the different types of collagen supplements can help you choose the best option for your goals, whether you want healthier skin, stronger joints, better recovery or overall wellness.

Type I collagen

What is type I collagen?

Without a doubt, type I collagen is the most abundant protein found in humans (and in all vertebrates). It helps form our skin, bones, tendons, corneas, blood vessel walls and other connective tissues.

Type I or type 1 collagen is the strongest variety of collagen. If you’re looking for a collagen for skin health, type I is a top choice since it’s literally a building block of the skin, making it great for anti-aging and wound healing.

Type 1 collagen, for example, can be found in supplements containing fish collagen, which mainly contains type 1 collagen as well as several amino acids, including proline, glycine and hydroxyproline.

Fish or marine collagen has a reputation for being easily absorbable by the body. Egg collagen, which is located in the whites and shells of eggs, contains mostly type 1 collagen. It also contains type 4 along with type 3 and type 10.

Type I collagen is the most abundant collagen type in the body and one of the most important collagen types for skin, bones, tendons, ligaments and teeth. When people talk about collagen for skin elasticity, wrinkle appearance, nail strength or beauty support, they are usually talking primarily about type I collagen.

It is found in:

• Skin
• Bones
• Tendons
• Ligaments
• Teeth
• Connective tissue

Benefits of type I collagen may include:

• Improved skin elasticity
• Reduced appearance of wrinkles
• Stronger nails
• Hair support
• Bone health support

Marine collagen is especially rich in type I collagen, while bovine collagen typically provides both type I and type III. Clinical research on collagen peptides, much of it using hydrolyzed collagen, has revealed benefits for skin hydration, elasticity, collagen density and wrinkle appearance.

For example, a randomized, placebo-controlled study published in the Journal of Cosmetic Dermatology found that oral collagen peptide supplementation significantly increased skin hydration after eight weeks and showed favorable effects on collagen density and collagen fragmentation.

Another randomized, double-blind, placebo-controlled trial found that 1,650 milligrams per day of low-molecular-weight collagen peptides for 12 weeks improved skin hydration, elasticity, wrinkling and desquamation in women ages 30 to 60.

Finally, a 2021 systematic review and meta-analysis concluded that hydrolyzed collagen supplementation for 90 days was associated with improved skin hydration, elasticity and wrinkles.

As such, it’s easy to see why type I collagen is often considered one of the best types of collagen for skin, hair and anti-aging support.

Type II collagen

What is collagen type II? Type II collagen is the primary collagen found in cartilage, the smooth connective tissue that cushions joints and helps support movement.

Cartilage is connective tissue that protects the ends of long bones at the joints. It’s also a structural component of the ear, nose, bronchial tubes, rib cage and more.

Since type 2 collagen helps form the cartilage that protects our joints, it’s no wonder that this variety of collagen for joints is often considered best for improving joint health and symptoms of arthritis. Because cartilage breakdown is a central feature of osteoarthritis, type II collagen is often considered one of the best types of collagen for joint health.

It is commonly found in:

• Cartilage
• Joint tissue
• Connective tissue

Type II collagen may help support:

• Joint comfort
• Mobility
• Exercise recovery
• Healthy cartilage maintenance

Type II collagen is commonly sourced from chicken cartilage. It may appear in supplements as hydrolyzed type II collagen or undenatured type II collagen, often referred to as UC-II. These are not identical.

Hydrolyzed collagen is broken down into smaller peptides, while undenatured type II collagen retains more of its native structure and is often used in much smaller amounts.

Research supports the use of collagen-based supplements for joint comfort and function. For instance, 2024 meta-analysis of randomized, controlled trials on oral collagen-based supplements for knee osteoarthritis concluded that oral collagen administration may relieve osteoarthritis symptoms and improve pain and function scores.

Another double-blind, randomized, placebo-controlled trial also investigated hydrolyzed chicken collagen type II in adults with joint discomfort and found improvements in joint-related symptoms, such as pain, stiffness and mobility.

Type III collagen

Type III collagen is commonly found alongside type I collagen and helps support the structure of skin, muscles, blood vessels and internal organs. It is especially important in tissues that need both strength and flexibility.

Like type I, it is often in supplements designed to boost skin elasticity and firmness. Type III collagen as well as type I collagen also help maintain the functional integrity of the heart. 

These are two of the most abundant types of collagen in the human body.

Type III collagen supports:

• Skin structure
• Blood vessels
• Organs
• Muscles

This collagen type may help maintain youthful-looking skin and healthy connective tissue.

Bovine collagen is one of the most common supplement sources of types I and III collagen. Because type III collagen is closely associated with skin and connective tissue architecture, formulas containing types I and III are often used for beauty, skin, hair, nail, gut and general connective tissue support.

While many collagen supplement studies do not isolate type III collagen alone, bovine collagen peptide studies and hydrolyzed collagen studies often involve collagen sources that contain type I and type III peptides. This means type III is relevant, but the evidence is usually stronger for collagen peptides as a category rather than type III alone.

Type IV collagen

Type IV collagen is different from the fibrillar collagens found in skin, tendons and cartilage. It is a network-forming collagen and a major structural component of basement membranes, which are thin layers of extracellular matrix that help support epithelial and endothelial tissues.

Basement membranes are found throughout the body, including in the skin, kidneys, blood vessels and organs. Type IV collagen helps provide mechanical strength and organization in these membranes.

Type IV collagen helps form the basal lamina, which is part of the skin and organ membranes.

It plays an important role in:

• Filtration
• Tissue support
• Skin structure

Type IV collagen is not usually the main collagen type targeted in standard collagen supplements. Instead, it is more often discussed in relation to tissue structure, organ health, kidney biology and basement membrane integrity.

Type V collagen

Type V collagen is required to create the cells of a pregnant women’s placenta, which is the organ that attaches to the lining of the womb and provides the baby with vital elements of survival including oxygen and nutrients. Unsurprisingly, it’s one of the best types of collagen for women.

Type 5 collagen also helps form cell surfaces and hair.

Type V collagen is found in:

• Hair
• Placenta
• Cornea
• Cell surfaces
• Skin
• Certain connective tissues

It helps support collagen fiber formation and tissue structure.

Type V collagen is a minor collagen type, but it plays an important regulatory role. It helps control the formation and diameter of collagen fibrils, especially in tissues where type I collagen is abundant.

Type V collagen is often included in multi-collagen supplements, especially those made with eggshell membrane or blends that include several collagen sources.

Although type V collagen does not have the same volume of supplement-specific human research as types I and II, it is biologically important because it helps regulate how collagen fibers are assembled. That makes it relevant to tissue structure, skin support and overall connective tissue health.

Type X collagen

Type X collagen is described as a “network-forming” collagen and is mainly found in cartilage. It’s also known to be a dependable marker of new bone growth in joint cartilage.

Type X collagen is a short-chain collagen associated with hypertrophic chondrocytes, which are cartilage cells involved in the transition from cartilage to bone during endochondral ossification. This makes type X especially relevant to growth plates, cartilage remodeling and bone formation.

In adults, type X collagen is often discussed in relation to cartilage metabolism, calcification and joint tissue changes. It is also commonly included in multi-collagen supplements sourced from eggshell membrane or chicken sternum cartilage.

However, type X collagen should not be oversold. The strongest human supplement research still centers on collagen peptides for skin and type II collagen for joint health.

Type X is biologically important, but there is less direct human clinical evidence showing that isolated type X collagen supplementation produces specific outcomes. It is best positioned as part of a broader multi-collagen formula rather than as a standalone “must-have” collagen type.

Collagen sources

Different collagen sources provide different collagen types.

The different types of collagen supplements come from different animal sources. Each source naturally provides a different collagen profile.

1. Bovine collagen

Bovine collagen is one of the most common types of collagen supplements. This type of collagen comes from cows, typically from hides or bones, and is naturally rich in types I and III collagen.

This makes it a common choice for skin, hair, nails, bones, muscles, gut and general connective tissue support.

Bovine collagen is often used for:

• Skin support
• Hair support
• Gut health
• Muscle recovery
• Bone health

Bovine collagen is one of the most widely used forms because it is versatile and typically easy to mix into powders, coffees, smoothies and recipes.

2. Marine collagen

Marine collagen comes from fish skin, scales or cartilage and is especially rich in type I collagen.

Because type I collagen is so important for skin structure, marine collagen is often marketed for beauty and skin support. It is also generally composed of smaller peptides when hydrolyzed, which may support digestibility and absorption.

Marine collagen is often considered one of the best types of collagen for skin because of its high bioavailability and absorption.

3. Chicken collagen

Chicken collagen comes from chicken cartilage and is naturally rich in type II collagen. Supplements containing chicken collagen, such as chicken bone broth protein, are a top source of type II collagen.

This source is most often used in joint-focused formulas because type II collagen is the dominant collagen in cartilage.

Chicken collagen also contains chondroitin sulfate and glucosamine sulfate, which are both popular for helping with arthritis and general joint problems.

It is commonly used for:

• Joint health
• Cartilage support
• Mobility support

4. Eggshell membrane collagen

Eggshell membrane contains several collagen types and naturally occurring compounds, such as elastin, glycosaminoglycans, glucosamine, chondroitin and hyaluronic acid.

Depending on the preparation, eggshell membrane may provide types I, V and X collagen, making it common in multi-collagen and joint-support formulas.

5. Bone broth

Bone broth is a traditional food source of collagen, gelatin and amino acids that support collagen production.

Its collagen profile depends on the animal source and bones used. Beef bone broth may provide more types I and III, while chicken bone broth may contribute more type II if cartilage-rich parts are used.

Best types of collagen supplements to take

The best types of collagen supplements depend on your specific health goals.

Best collagen types for skin

If your goal is healthier skin, look for:

• Type I collagen
• Marine collagen
• Bovine collagen

These collagen types may support:

• Skin elasticity
• Hydration
• Reduced signs of aging

For skin, the strongest research support is for hydrolyzed collagen peptides, especially those rich in type I collagen. Scientific trials and reviews suggest that collagen peptides may improve skin hydration, elasticity, dermal density and wrinkle appearance when taken consistently for several weeks to months.

Marine collagen and bovine collagen are both reasonable options for this purpose, with marine collagen especially rich in type I and bovine collagen typically providing types I and III.

Best collagen types for joints

For joint support, type II collagen is often considered the best option.

Look for:

• Chicken collagen
• Undenatured type II collagen (UC-II)

Chicken collagen, hydrolyzed chicken collagen type II and undenatured type II collagen are commonly used for joint comfort, mobility and cartilage support.

Studies and meta-analyses suggest that oral collagen-based supplements may help improve knee osteoarthritis symptoms, although results can vary depending on the dose, form, study population and product used.

Best collagen types for bones and connective tissue

For bones and connective tissue, types I and III collagen are especially relevant because they are abundant in bones, ligaments, tendons and structural tissues. Bovine collagen peptides are commonly used for this category.

Best collagen types for gut health

For gut and digestive support, bovine collagen containing types I and III may help support the intestinal lining and connective tissue.

Best multi-collagen supplements

For broad-spectrum support, multi-collagen supplements may be the best fit. Multi-collagen supplements combine several collagen types from multiple sources.

These formulas may include:

• Type I
• Type II
• Type III
• Type V
• Type X

These products often combine bovine, marine, chicken and eggshell membrane sources to provide types I, II, III, V and X. A multi-collagen formula may be useful for someone who wants one product that supports skin, joints, bones, cartilage and connective tissue.

How to get different types of collagen

You can get different types of collagen through both food and supplements, but food sources vary widely in collagen content.

1. Collagen-rich foods

Bone broth, slow-cooked meats, skin-on chicken, fish with skin, sardines, connective tissue-rich cuts of meat and gelatin are among the most collagen-rich foods. These foods provide collagen or gelatin that breaks down into amino acids and peptides during digestion.

Foods that naturally contain collagen or collagen-building nutrients include:

• Bone broth
• Beef
• Chicken skin
• Fish skin
• Sardines
• Eggshell membrane
• Gelatin

2. Nutrients that support collagen production

The body also needs key nutrients to produce collagen naturally, including:

• Vitamin C
• Zinc
• Copper
• Protein
• Amino acids

Foods rich in these nutrients include:

• Citrus fruits
• Berries
• Leafy greens
• Organ meats
• Pumpkin seeds

It is important to eat enough high-quality protein. Collagen is made from amino acids, so a low-protein diet can make it harder for the body to maintain healthy collagen production.

Nutrients such as vitamin C, zinc and copper are also needed for collagen synthesis. This is why a collagen-supportive diet should include protein-rich foods along with fruits, vegetables, herbs and mineral-rich foods.

3. Collagen supplements

Hydrolyzed collagen peptides are among the most popular forms because they are easier to digest and absorb.

Common forms include:

• Powders
• Capsules
• Gummies
• Liquid collagen

Supplements offer a more concentrated and convenient way to consume collagen.

Hydrolyzed collagen peptides are broken down into smaller peptides, which makes them easy to mix and digest.

Collagen capsules, liquids and gummies are also available, but powders often provide a more meaningful dose per serving.

How to choose the right types of collagen

Choosing the right types of collagen starts with identifying the primary goal. When selecting collagen supplements, consider:

1. Your health goals

Different collagen types support different functions.

• Skin and beauty: Type I
• Joints and cartilage: Type II
• Muscles and connective tissue: Type III
• Full-body support: Multi-collagen blends

Someone focused on skin aging, hydration and elasticity may want a hydrolyzed collagen peptide formula that provides type I collagen, such as marine collagen or bovine collagen. Someone focused on joints and cartilage may want type II collagen from chicken cartilage, either hydrolyzed or undenatured.

Someone looking for whole-body support may prefer a multi-collagen blend that includes types I, II, III, V and X.

2. Ingredient quality

Quality also matters Look for collagen supplements that are:

• Grass-fed and pasture-raised
• Wild-caught (for marine collagen)
• Third-party tested
• Free from unnecessary additives

A good collagen supplement should clearly identify its collagen source, such as grass-fed bovine, wild-caught marine, chicken cartilage or eggshell membrane. It should also disclose the collagen form and serving size.

Ideally, the product should be third-party tested and free from unnecessary fillers, artificial colors and excessive sweeteners.

3. Bioavailability

Hydrolyzed collagen peptides are broken into smaller amino acid chains for easier absorption.

4. Additional ingredients

It is also worth looking at complementary nutrients. Some collagen supplements also include:

• Vitamin C
• Hyaluronic acid
• Probiotics
• Biotin

These ingredients may enhance collagen support.

Vitamin C may be useful because it supports normal collagen synthesis. Hyaluronic acid may complement collagen for skin hydration and joint lubrication.

Some formulas also include probiotics, biotin or antioxidants, although these additions should be evaluated based on the user’s goal rather than treated as automatically necessary.

Risks and side effects

Collagen supplements are generally considered safe for most people. For example, a systematic review of oral collagen supplementation for dermatologic uses reported promising results for skin aging and wound healing and noted that oral collagen supplements were generally safe with no reported adverse events in the included studies.

That said, side effects can occur. Some people experience digestive discomfort, bloating, fullness, nausea or changes in taste.

People with allergies should be especially careful. Marine collagen is not appropriate for those with fish allergies or shellfish allergies, and eggshell membrane collagen may not be suitable for those with egg allergies.

People with food allergies should carefully review ingredient labels.

It’s also important to choose high-quality collagen supplements from reputable brands.

People who are pregnant, nursing, taking medication, managing kidney disease or following a medically restricted diet should speak with a qualified healthcare professional before starting any new supplement.

The biggest practical risk is choosing a low-quality product that does not disclose its source, dose or testing standards. Collagen is an animal-derived supplement, so sourcing and quality control matter.

Frequently asked questions

What are the main types of collagen?

The main collagen types are types I, II, III, IV, V and X collagen. Types I, II and III are the most abundant and most commonly found in collagen supplements. Types IV, V and X have more specialized structural roles.

Which type of collagen is best?

The best types of collagen depend on your goals. Type I collagen is often best for skin and beauty support, while type II collagen is best for joints and cartilage.

What are the different types of collagen supplements?

Different types of collagen supplements include bovine collagen, marine collagen, chicken collagen, eggshell membrane collagen and multi-collagen blends.

Is marine collagen better than bovine collagen?

Marine collagen is rich in type I collagen and may be especially beneficial for skin support. Bovine collagen provides types I and III collagen and supports skin, muscles, gut health and connective tissue.

Can you take multiple collagen types together?

Yes. Multi-collagen supplements combine several collagen types to support skin, joints, bones and connective tissue simultaneously.

At what age should you start taking collagen?

Collagen production naturally declines starting in the mid-20s, which is why many adults begin taking collagen supplements during early adulthood or middle age.

What type of collagen is best for joints?

Type II collagen is the most important collagen type for cartilage and joint support. Chicken collagen and undenatured type II collagen are commonly used for this purpose. Research suggests that collagen-based supplements may help support joint comfort and function, particularly in people with knee osteoarthritis.

Is type X collagen important?

Type X collagen is important biologically because it is associated with hypertrophic cartilage, cartilage remodeling and endochondral ossification. However, it has less direct human supplement research than types I and II. It is most commonly included as part of multi-collagen formulas rather than taken alone.

How long does collagen take to work?

Human studies often evaluate collagen over eight to 12 weeks, although some report changes earlier. Skin hydration may improve within several weeks in some studies, while joint-related outcomes may require consistent use over a longer period.

Conclusion

• Understanding the different types of collagen can help you choose the best collagen supplement for your specific health goals.
• While there are many collagen types in the body, the most important collagen types for supplements are types I, II and III. Type I collagen is best known for skin, hair and beauty support; type II collagen primarily supports joints and cartilage; and type III collagen helps support connective tissues, muscles and skin structure.
• The best types of collagen supplements ultimately depend on your individual needs, diet and wellness goals.
• Choosing a high-quality collagen source, whether bovine, marine, chicken or multi-collagen, may help support healthy aging, joint function, skin elasticity and overall wellness.