Collagen is a structural protein found in your connective tissues, skin, bones, muscles and ligaments. There are at least 28 different types, each with a slightly altered shape. The basic structure of all collagen is a three-stranded helix. The difference between the types depends on how each section attaches to the next. Each type displays different folds that change the overall 3D appearance. The shape they form determines how each type is used and the jobs it can do in your body.
Some of the known collagen types are more common than others. These are the five most abundant and also the ones that you are most likely to find in a collagen supplement:
Type I collagen plays a critical structural role throughout your body and is found in bone, skin, and tendons. It's the most common type and makes up about 90% of the collagen in your body.
Each collagen strand is arranged with others to form fibrils that are cross-linked together. This makes them extra strong and ideal for stabilising important body structures and anchoring bones, organs and muscles together.
This collagen is found in the skin, bones and connective tissue of animals and fish, too, so any food or products containing those parts intact are more likely to be good dietary sources. This includes fish with the skin left on, bone broth (beef bone broth is a rich source of type I), marine collagen supplements and bovine collagen supplements.
Most “beauty” collagen powders use type I, often alongside type III, because these are the main types found in skin, hair and nails. When clinical studies show improvements in hydration or elasticity from collagen, they are usually testing type I or type I + III blends taken consistently over several weeks.
Type II collagen is the main component of cartilage and is essential for strong, healthy joints. Its fibres are tightly packed together to form a crisscrossing network that isn't as tight as that of type I.
This collagen structure provides strength and elasticity that allows for shock absorption, strong connections, and the ability for joints to move without any friction. It can take a long time for any type II collagen to be replaced or repaired because no blood supply reaches into the cartilage. The nutrients needed diffuse across the joints, which takes a lot longer than for areas that can be accessed by blood vessels.
Similar to type I, foods that provide a useful source of type II collagen include animal products. Particularly those containing cartilage, such as tinned salmon and chicken or turkey bone broth. It's found in all types of bone broth, but poultry broths generally contain higher levels of type II, whereas beef bone broth has a higher level of type I. Collagen powders from beef, chicken or pork also contain a good proportion of these collagens.
Joint-focused collagen supplements often use cartilage-derived type II collagen (for example, from chicken or fish cartilage). Early research suggests these may support joint comfort in certain groups when taken daily, combined with the basics – gentle movement, an anti-inflammatory diet and a healthy weight – but larger, longer-term studies are still needed.
Type III collagen fibres also crisscross each other, but they form a looser fine mesh of reticular fibres. These crossing strands give internal strength and elasticity to soft tissues like organs, skin and muscles. Recent research also discovered that the matrix of type III fibres is necessary to create those that make up type I collagen. These collagen structures are also formed during wound healing and inflammation.
Meat such as chicken, pork and beef are excellent sources of type III collagen along with bone broth and animal-sourced collagen supplements. Another way to boost your type III collagen production is to eat a broad range of protein-rich foods, vitamins and minerals. These will provide amino acids and other components necessary for healthy collagen production. Some great choices include chicken, fish, shellfish, egg whites, beans, fruits, berries, leafy greens and nuts.
Because type I and type III are so closely linked, most bovine collagen supplements naturally provide both. This combination is often used in studies for skin elasticity and wrinkle depth and is a good “all-rounder” for skin and connective tissue.
Type IV collagen forms a thin membrane of connective tissue called the basal lamina. It's found in the cells surrounding organs, muscles and fat where it acts as a barrier between compartments of tissue and collections of cells. It's essential to providing extra strength and cushioning, as well as allowing them to stick to each other when necessary.
Meat, broth, and protein-rich foods are the best sources of type 4 collagen and its component amino acids. Very few collagen supplements contain type IV collagen and those that do only have it in small amounts. As with type III, the best way to boost your type IV levels is to eat a varied diet of protein, vitamins and minerals.
You don’t need to look for “type IV” on a label, what matters more is regularly eating enough protein and a variety of whole foods so your body has the raw materials to build and repair these membranes itself.
Type V collagen is a fibrous protein that contributes to the elastic quality of healthy tissues. It's also found in structures like the bone matrix and corneas. As well as providing structure and elasticity, it plays a crucial role in allowing collagen types I and III to form thicker fibres. Because it can be found throughout the body, meat and bone broths will provide small amounts. A diet rich in amino acids such as glycine, proline, and hydroxyproline is a great way to support type V collagen production.
Type V is also found around hair shafts and in placental tissues, which is why multi-type collagen formulas that include type V are often marketed for “whole-body” support of hair, skin, nails and connective tissues rather than one single area.
If you’d like one simple product that covers several collagen types at once, a well-formulated multi-collagen can be a practical choice – especially if you’d rather not juggle different tubs for skin, joints and bones.
Our top pick in this category is Planet Paleo Multi Collagen + Vitamin C & Silica. This blend provides five collagen types I, II, III, V and X from grass-fed bovine collagen, fish cartilage collagen and eggshell membrane, and combines them with vitamin C and bamboo-derived silica.
Why we like it for everyday use:
As always, it’s a food supplement, not a medicine. We usually suggest starting with the recommended serving, using it consistently for at least three months, and noticing not only what you see in the mirror, but also how you feel in your body: energy, comfort, mood and sleep.
For a more holistic approach, you might like to pair it with the gentle practices we share in 5 mental keys to supplement success and 5 physical keys to supplement success. These articles explore how mindset, movement, sleep and everyday choices can quietly amplify the benefits of any supplement.
Collagen is a multifunctional protein that provides many essential structures throughout our bodies. It can produce the correct shapes for different functions depending on which amino acids it contains and how it's formed. The best way to support the production of these collagens is to eat a variety of protein sources and fruits and vegetables. This will provide you with many of the various components necessary for healthy collagen production and repair.
Collagen supplements, especially hydrolysed type I or type I + III blends, or carefully designed multi-type formulas, can add an extra layer of support, particularly for skin and connective tissues. But they work best as part of a bigger picture that still includes sleep, movement, sun care, emotional balance and a nourishing diet.
Need help choosing your collagen? Send us a message or read our article on the best collagen powders in the UK.
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Tom Russell
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Tom Russell writes extensively about CBD oil and other groundbreaking food supplements. He and his wife share their home with two daughters and a lifetime’s collection of books.