Discover the different types of collagens and which one is right for you.

 

Collagen is the most abundant protein in the human body, playing a role in maintaining skin, hair and joint health. Collagen supplements get recommended for certain issues like post-partum recovery, when it can bring hair and skin vitality back after childbirth, or to treat IBS as collagen can strengthen intestinal lining, or even for fitness as collagen helps with recovery.

 

However, even without any of these issues, natural collagen production by the body for most of us starts to decline in our 30s, leading to visible signs of… well, aging!

 

To make an informed decision on collagen supplementation, it’s essential to understand the different types of collagens, their functions, and how to choose the right one for our needs.

 

 

Types of Collagens

 

Firstly, it’s important to understand collagen is not a complete protein. Eggs, dairy, and even whey protein contain all nine essential amino acids your body needs for overall growth and repair. Collagen, on the other hand, lacks some essential amino acids. You shouldn't rely on it as your main protein source, but it’s unique amino acid profile, rich in glycine, proline, and hydroxyproline, can be used for targeted goals like joint health or skin elasticity. 

 

There are 28 known types of collagens, but the most relevant ones for human health are Type I, II, III.

 

Type I Collagen

Primary Benefits are to improve skin elasticity and strengthen hair and nails. Best Source is Marine collagen (fish-derived) and bovine collagen.

 

Type II Collagen

Primary Benefits are to reduce joint pain and is beneficial for arthritis conditions. Best Source is Chicken cartilage collagen.

 

Type III Collagen

Primary Benefits are skin hydration, muscle recovery and gut health. Best Source is Bovine collagen (cow-derived).

 

 

Choosing the right collagen

 

Firstly, decide if you have a specific issue that collagen could help with and then be consistent with the supplementation for 4-8 months to see any results. All along, ensure the rest of the diet is healthy as collagen supplements by themselves are not complete nutrition.

 

Here are some common issues and the sources from which the collagen supplements are derived:

 

Anti-aging (skin, hair, nails) - Type I & III Marine (fish) or bovine collagen

Joint & cartilage support - Type II Chicken collagen

Muscle recovery & gut health - Type III Bovine collagen

Comprehensive benefits - Multi-collagen blends (I, II, III)

 

For skin and overall health, marine collagen is often the best choice due to its high bioavailability.

 

 

Key ingredients to look for in collagen supplements

 

Collagen supplements often include additional ingredients to enhance absorption and effectiveness. Some, like artificial flavors & sweeteners, or excess sugar and sodium, could even be harmful.

 

Here’s what to look for:

 

Vitamin C – Essential for collagen synthesis and improves skin health.

Hyaluronic Acid – Increases skin hydration and elasticity.

Biotin (Vitamin B7) – Strengthens hair and nails.

Vitamin E - Protects skin cells from damage

L-Glutathione - Protects against UV radiation

Amino Acids (Proline, Glycine, Hydroxyproline) – Key building blocks of collagen.

 

 

How to choose the best collagen supplement?

 

As with most things, start with the end in mind. Figure out the goal you are trying to achieve, then select the appropriate collagen supplement for it. Ensure it has only the useful ingredients mentioned above and be consistent with the supplementation.

 

Lastly, look for collagen from reputable brands with third-party testing and high-quality manufacturing to ensure purity and effectiveness.