One in 10 Brits have used collagen supplements, but with so many potential benefits [link different types of collagen blog], have you ever wondered which type is best for your joints?
Collagen plays an important role in the body. As a structural protein, it helps support everything from your hair right down to your toenails, but it also plays a key role in keeping your joints healthy.
As we get older, our body’s natural collagen production begins to decline, which can affect our bones, joints, and cartilage, contributing to aches, stiffness and reduced mobility. That’s why many people turn to collagen supplements for additional support.
However, with collagen available in so many different types, forms and sources, including bovine, marine and plant-based alternatives, knowing which to choose can be confusing. Josephine Smith (BSc Health Science), practitioner at Supplement Hub, explains which collagen is best for joints and how to choose the right product for your individual needs.
Key takeaways:
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Type II collagen is generally considered best for joints, while Type I collagen plays an important role in bone health. Type I and III collagen can be used for joint support too.
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Taking type II (or type 1 and III) collagen daily can give your body a regular supply of amino acids that it can use to produce collagen and support your joints over time.
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Some individuals may start to notice improvements in their joint health after around 2-5 months of daily supplementation, although results can vary and improvements are not guaranteed.
Which Collagen is Best for Joints?
Type II collagen is best for joints; however, as type I collagen is best for bones, pairing the two can work in conjunction to aid mobility and flexibility.
For joint support, type 2 collagen is particularly helpful as it is the type of collagen found naturally in our cartilage - although this isn’t a replica of the collagen found in type 2 collagen supplements, a 2023 study looking at the relationship between collagen supplementation for joint health said: “Native type II collagen has a specific immune-mediated mechanism known as oral tolerance, that inhibits inflammation and tissue catabolism at articular level.” In simple terms, this says that taking type II collagen orally may influence your immune system to be less reactive to collagen in your joints, potentially reducing inflammation and protecting joint tissue; however, further research is needed.
Can Type I and Type III Collagen Help Joints?
Yes, like Type II collagen, Type I and Type III collagen can also support joint health. These two types are often combined in supplements designed to support joints. Throughout the body, Type I collagen helps provide strength and structure to bones and connective tissues, while Type III works alongside Type I to help maintain the structure and integrity of muscles and other soft tissues.
Best Collagen Supplements for Joints
Supplements can come in a variety of forms (powder, capsule, etc.) and come from a variety of sources (bovine, marine, plant, etc.). At Supplement Hub, we sell a range of collagen supplements to support joint health. The best collagen supplements Supplement Hub have for joints are the following:
Great Lakes Collagen Hydrolysate is made from grass-fed, pasture-raised cattle and contains hydrolysed collagen peptides, which are broken down into smaller pieces to make them easier for your body to digest and absorb. It provides Type I and Type III collagen, which help support the structure of bones, tendons and ligaments around your joints.
It also contains amino acids, including glycine and proline, which your body uses to produce collagen. While research into collagen supplements is still ongoing, some studies suggest that hydrolysed collagen may help reduce joint discomfort and support mobility over time. It is one of the best skin and joint collagen powders that we sell.
ArthroSoothe is designed to support joint health, helping to keep joints lubricated and moving comfortably. It contains Undenatured Collagen Type II, which is formulated to target joint cartilage health, helping to cushion and support our joints. The cartilage, tendons, ligaments and fluid surrounding our joints are constantly being broken down and renewed as part of the body’s natural processes. However, this can be affected by factors such as our diet, activity levels, stress, age and hormones.
Noble Collagen is designed to support healthy joints, combining Type II collagen with essential vitamins, minerals and Boswellia Serrata in just one capsule a day.
The formula also contains vitamin C, which supports normal collagen production and helps maintain healthy cartilage, alongside manganese, which contributes to the maintenance of normal connective tissues. Boswellia Serrata, a plant extract traditionally used for joint health, is also included, with some research suggesting it may help reduce joint discomfort and stiffness.
How to Choose the Best Collagen Supplement for Joints
Our practitioner Josephine Smith (BSc Health Science) has listed four things to consider before purchasing collagen supplements for your joint health.
Collagen Buying Checklist
1. Check the Type of Collagen
Each type of collagen has a different benefit: check whether the product has Type 1 and Type 3 together or Type 2 on its own or combined with another type.
Among the two most popular types, there are hydrolysed collagen peptides: collagen broken down into smaller peptides, commonly supplied in powders and used to provide amino acids and peptides and undenatured type II collagen: collagen that retains more of its native structure and is studied at much smaller doses for a different proposed mechanism.
2. Look at the Daily Dose
Check how much collagen you’re getting per serving, rather than just the amount advertised on the packaging. More isn’t necessarily better, so consider whether the dose is supported by research.
3. Choose Third-Party Tested Products
Before making a purchase, look for supplements that have had independent testing undertaken for purity levels and contaminants. Third-party testing can provide extra reassurance that a product contains what it claims and meets relevant safety standards. All products available to purchase by Supplement Hub are practitioner-approved and thoroughly vetted by our founder, David Brassey, who holds a Post-Graduate Diploma in Nutritional Therapy.
4. Consider Added Ingredients
Some collagen supplements contain useful added ingredients designed to support joint health, like our previous example of Ancient + Brave’s Noble Collagen capsules, which contain Boswellia, a herbal extract that has been found to support joint health. Vitamin C is another particularly useful vitamin that is often paired in collagen products because it contributes to normal collagen formation for the normal function of cartilage and bones. However, added ingredients aren’t always necessary, especially if you’re already getting enough through your diet, so check whether this is a worthwhile factor to consider before making a purchase.
When Is the Best Time to Take Collagen for Joints?
The time of day you take collagen hasn’t been shown to affect how well your body absorbs it, so there isn’t one ‘best’ time to take your supplement. Instead, consistency is the most important factor, as taking collagen daily gives your body a regular supply of amino acids that it can use to produce collagen and support your joints over time.
If you’re looking for additional joint support during exercise, some research suggests taking collagen or a collagen booster around 30 to 60 minutes before a walk, workout or any other physical activity may be beneficial. It’s also worth taking your collagen supplement alongside vitamin C, as this helps your body produce collagen and maintain healthy connective tissues.
Frequently Asked Questions
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How long does collagen take to work for joints?
Practitioner Josephine Smith says: “Some individuals may start to notice improvements in their joint health after around 2-5 months of daily supplementation. Collagen provides the amino acids your body needs to produce its own collagen, but this process takes time. Your tissues need time to repair and renew, so taking your collagen supplement consistently is important for seeing the best results.”
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Is type 2 collagen better than type 1 for joints?
Yes, Type II collagen is generally considered one of the best types of collagen for joint health, as it’s the main type found naturally in joint cartilage. However, type 1 collagen also plays an important role in supporting bones and tendons, making this type useful for joint health too. While Type II collagen is more specifically associated with joint health, it’s important to remember that collagen supplements aren’t identical to the collagen naturally found in your cartilage.
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Can you take collagen every day?
Yes, for most individuals, it’s fine, and sometimes recommended, to take collagen daily. The majority of studies show that consuming between 2.5 and 15 grams of hydrolysed collagen peptides per day is tolerated effectively; however, some people can report feeling side effects such as bloating, gas and nausea. If you’re experiencing uncomfortable side effects, discuss your symptoms with your doctor, reduce your dosage or take the supplements every other day or a few times a week.
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Is vegan collagen effective?
Yes, vegan collagen can be effective. While there’s still some debate around how effective vegan and plant-based alternatives are compared to collagen from bovine, marine, chicken or pork sources, they can still offer some benefits. Unlike animal-based collagen supplements, vegan options don’t usually contain collagen itself. Instead, they work as collagen boosters, providing your body with nutrients such as amino acids, vitamins and minerals that help support its natural collagen production. These nutrients can also help maintain healthy cartilage and skin, although there’s currently less evidence to suggest that plant-based alternatives offer the same joint benefits as animal-derived collagen.
One of the best vegan collagens for joints is Sunwarrior’s Collagen Plant Based Protein Peptides, which helps to support connective tissue in joints.
Expertly Sourced Collagen for Joint Support
Type II collagen and type I and III collagen are important structural proteins that support your joint health. As we get older, our bodies naturally start to produce less collagen, which is why some people choose to add a collagen supplement to their routine.
At Supplement Hub, you’ll find an expertly sourced range of collagen supplements to support different health needs, from skin and hair to bones and joints.