The REAL Benefits of Collagen

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Different Types of Collagen: I, II, III

When it comes to collagen, not all types are the same—and knowing the difference can help you choose the right supplement for your needs. The three primary types found in the human body are Type I, Type II, and Type III collagen, each serving distinct purposes and supporting different tissues.

Type I collagen is the most abundant, making up about 90% of all the collagen in your body. It’s found in the skin, bones, tendons, and ligaments, where it provides strength and structure. If you’re looking to improve skin elasticity, reduce wrinkles, or support bone health, Type I is typically the go-to.

Type II collagen, on the other hand, is primarily found in cartilage. This type plays a key role in joint health, offering flexibility and cushioning. It’s also present in smaller amounts in areas like the eyes and inner ears. Type II collagen is especially beneficial for people managing joint discomfort or conditions like osteoarthritis.

Type III collagen is often found alongside Type I. It supports the structure of organs, blood vessels, and skin, contributing to tissue elasticity and early stages of wound healing. While Type III isn’t often sold separately, it’s usually included in natural sources of Type I collagen.

Different Forms of Collagen: Native vs Peptides

Collagen supplements generally come in two forms: native (or undenatured) collagen and collagen peptides. Understanding the difference can help you choose the right option based on your health goals.

native-collagen-vs-collagen-peptides — Comparing native (whole) collagen vs collagen peptides

Native collagen is the full, intact collagen molecule—similar to how it exists in your body. While it’s more stable, it’s also harder to digest. Still, native Type II collagen is commonly used in supplements designed to support joint health. These supplements may help modulate the immune system, especially in autoimmune conditions, by gradually building tolerance to collagen found in cartilage.

Collagen peptides, also known as hydrolyzed collagen, are broken-down fragments of collagen. Through a process called hydrolysis, the large collagen molecules are turned into smaller amino acid chains, making them easier to absorb. Collagen peptides are often used to support skin hydration, tendon repair, and general connective tissue health. They provide your body with essential amino acids like glycine, proline, and hydroxyproline—key building blocks for producing more collagen naturally.

Most collagen peptide supplements on the market are a blend of different collagen types rather than being purely Type I or Type II. The real distinction between these products often lies in the source of the collagen—whether it’s derived from bovine (cow), marine (fish), chicken, or porcine (pig). Each source may offer slightly different benefits based on how your body absorbs and uses the peptides.

When it comes to native collagen, Type II is the most commonly available form, typically sourced from chicken cartilage. Native Type I or III is less frequently sold on its own, as these types are usually consumed together in natural collagen-rich foods or multi-type supplements.

Benefits of Collagen

If you’re considering collagen supplements, it’s important to understand how different types and forms work for different parts of the body. From smoother skin to stronger joints, collagen plays several roles—but not all products offer the same benefits.

comparing-different-types-of-collagen-benefits — Comparing the benefits of different types of collagen (I, II, III)

Skin Benefits

Collagen is best known for supporting skin health, especially when it comes to improving hydration and elasticity. But here’s the catch: it’s the oral collagen peptides, not topical creams or native collagen, that show real results.

Clinical research has shown that taking collagen peptides in doses ranging from 400 mg to 12 grams per day, for about 4 to 12 weeks, can improve skin hydration and elasticity—particularly in older adults. Not all sources of collagen are created equal though. Fish-based (marine) collagen peptides tend to offer the most noticeable improvements. In contrast, chicken-derived peptides may help with elasticity, but they don’t do much for hydration.

That said, while these benefits show up in clinical tests—especially when evaluated by dermatologists—they may not always be visible to the naked eye. One study, for instance, found that early improvements faded over time, with no significant difference from the placebo group by day 84.

There’s also evidence that collagen peptides support skin healing. Women with sun-damaged skin saw slight improvements in hydration, elasticity, and fine lines after supplementing. In more serious cases—like burn recovery or pressure ulcers—collagen drinks helped wounds heal faster and even shortened hospital stays. A smaller study also found that people who had laser hair removal experienced less redness and better hydration during recovery when taking collagen peptides.

Bottom line? If your goal is to support deep skin hydration and elasticity, marine collagen peptides taken orally may help. Just don’t expect dramatic changes in visible wrinkles. And if you’re dealing with damaged or sensitive skin, collagen peptides may give your healing process a boost. On the other hand, native collagen types I and II and topical collagen products haven’t shown much promise for skin health.

Hair and Nail Benefits

When it comes to hair and nails, the evidence is much more limited. So far, only collagen peptides have been tested—and even that research is sparse.

In one study on hair loss, people who took a supplement containing hydrolyzed collagen alongside a standard medication saw better results than those who took the medication alone. However, the supplement had other active ingredients, so it’s unclear whether collagen was the key factor.

For nails, one small study found that participants with brittle nails saw better growth and fewer breakages after taking collagen peptides for six months. The catch? The study didn’t include a placebo group, so we can’t draw firm conclusions.

Practically speaking, collagen might help if you’re already dealing with problems like hair thinning or weak nails—but it probably won’t make much of a difference if you’re just looking for general beauty enhancement.

Joint Benefits

Collagen is one of the most researched supplements for joint health. In this category, both collagen peptides and native type II collagen show solid benefits, while type I collagen appears to offer the least support for joint issues.

Studies show that taking native type II collagen daily can significantly reduce symptoms of knee osteoarthritis, including stiffness, pain, and limited mobility—even in people who also have conditions like type 2 diabetes. Collagen peptides have also been linked to pain relief in adults with osteoarthritis.

Surprisingly, collagen may help even if you don’t have arthritis. In one study, people with non-arthritic knee pain reported reduced discomfort and better mobility after 12 weeks of native type II collagen. Another found improved range of motion over six months. Student athletes and adults aged 40 to 65 with joint pain also reported fewer symptoms after taking collagen peptide supplements.

However, not all joint conditions respond the same way. For example, in cases of rheumatoid arthritis, native type II collagen didn’t significantly reduce symptoms compared to standard treatments. So while collagen can help with general joint pain and osteoarthritis, it’s unlikely to improve autoimmune-related joint issues.

When choosing a supplement, look for branded products like UC-II® or NEXT-II®, which may be more effective than generic collagen blends.

Muscle and Exercise Benefits

Collagen is often promoted for muscle growth, post-workout recovery, and reducing joint strain from exercise. But the research doesn’t fully support these claims.

So far, only collagen peptides—not native collagen—have been studied for exercise benefits. And the results are underwhelming. In healthy adults who followed resistance training programs, collagen peptides didn’t lead to bigger strength gains compared to a placebo. They also didn’t help reduce muscle soreness or speed up muscle repair after workouts.

That said, collagen peptides still serve as a decent source of protein and amino acids, especially for active individuals who want to support recovery through nutrition. But they don’t offer any clear advantage over popular protein powders like whey protein. In fact, one study found similar benefits between collagen peptides and whey when it came to muscle-related outcomes in men.

Summary: Which Collagen Is Right for You?

Choosing the right type of collagen depends on what you’re trying to achieve.

For skin health, go with hydrolyzed collagen peptides, especially those sourced from marine collagen. They support hydration and elasticity, though visible wrinkle reduction varies from person to person.
For joint health, both native type II collagen and collagen peptides work well and can be taken together. Type II helps regulate inflammation, while peptides nourish joint tissue from the inside out.
For muscle support, collagen offers no real edge over whey protein—but it’s still a valid protein option.
For hair and nails, collagen peptides may help if you’re dealing with hair loss or brittle nails, but the evidence is still limited.

No matter your goal, understanding how collagen works—and which form supports your needs—will help you make a smarter supplement choice.

Top supplement choices

Collagen (BioCell) – 1 to 2 caps / day
Collagen (marine) – 1 to 2 scoops / day
Collagen (Type 2) – 1 cap / day

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