Collagen I, II & III: What’s the Difference & Can You Take Them Together?

It’s the supplement taking over coffee cups, smoothies and bathroom shelves, with claims of better skin hydration, more flexible joints and healthier hair. Collagen has become something of a wellness and beauty obsession in the roaring twenties of the millennial era.

But with three main types available, many of us are left wondering what the difference is between type I, II and III collagen, which one we should be taking and how quickly we can expect to see results.

To cut through the noise, Josephine Smith (BSc Health Science), our in-house practitioner, explains the benefits, the differences between each type, and whether you can take collagen types 1, 2, and 3 together. 

Key Takeaways:

• Type 1 collagen is found in the skin, tendons, ligaments and bones; its main benefits include boosting skin health - elasticity and firmness and hair and nail health

• Type 2 collagen is primarily found in cartilage; its main benefits include supporting joint health, mobility and flexibility, particularly as we get older.

• Type 3 collagen is primarily found in skin and organ soft tissues and helps to support skin strength and elasticity

• The difference between each type of collagen is its appearance, function and benefits, as well as its molecular structure, distribution throughout the body and organisation within tissues

What is collagen?

Collagen has become a daily essential for people who want to look and feel better as they age. It's a structural protein, meaning it acts as the physical framework that holds your body together. It's the most abundant protein in the human body, making up roughly 30% of all protein, and forms the foundation of your:

• Skin

• Hair and nails

• Bones and joints

• Muscles

• Gut lining

• Connective tissues

Collagen is made up of long chains of amino acids, mainly glycine, proline and hydroxyproline. These chains twist together into a triple-helix structure, which is what gives tissues their shape and elasticity. Your body uses collagen to:

• Repair and rebuild connective tissues

• Maintain skin firmness and elasticity

• Cushion joints and support smooth movement

• Strengthen bones and teeth

• Support the gut barrier

• Maintain healthy hair and nail growth

As we age, collagen production naturally declines; this, along with other factors, can lead to wrinkles, joint stiffness and reduced skin elasticity, which is why many people choose to support production through collagen supplementation. Although these changes can’t be reversed, some may become less noticeable. 

What are the different types of collagen?

What is Type I collagen?

Type 1 collagen is found in the skin, tendons, ligaments and bones

Accounting for around 90% of the body’s total collagen, Type I collagen is the most common type of collagen found in the human body. Alongside its role in aiding wound healing, Type 1 collagen is primarily located in a number of places around the body, including in your connective tissues (skin, tendons and ligaments), as well as bones, teeth, muscles and around certain organs.

This type of collagen is made up of tightly packed fibres, formed from protein building blocks known as amino acids. These fibres provide structural support across different tissues in the body and help give the skin its natural strength and elasticity.

What is Type II collagen?

Type 2 collagen is found in the cartilage, vitreous body (the gel-like substance within the eye), and nucleus pulposus (the cushioning discs between the vertebrae).

Type II collagen is different to Type I; the first difference is where it is located: most Type II collagen is found in cartilage - the smooth tissue around our joints that helps give them strength, support and flexibility.

Our joints deal with pressure every day, whether that’s from walking, exercising or general movement. Unlike Type I collagen, Type II collagen has much finer fibres that form a flexible network within our cartilage, helping it cope with this pressure while still allowing our joints to move comfortably.

There are also different forms of Type II collagen used in supplements. Undenatured Type II collagen keeps much of its original structure, while hydrolysed collagen is processed to break it down into smaller chains, often referred to as ‘collagen peptides’.

What is Type III collagen?

Type 3 collagen is found in skin, blood vessels and soft tissues found throughout the body, including the lungs, intestines and uterus.

Type III collagen is often found alongside or paired with Type I collagen; however, it has a slightly different role in the body. Type 3 collagen is located in areas such as the skin, muscles, blood vessels, intestines and uterus, where it helps provide structure and support.

One of the main differences is how Type III collagen is structured. Rather than the thicker fibres we see with Type I, Type III forms thin, branching fibres and ultimately a finer, more flexible network. This makes it particularly useful in softer tissues that need to be supported but still need some flexibility, such as our skin, blood vessels and internal organs.

While Type III collagen is also used across supplements and skincare products, there is currently less research into its potential benefits compared to Types I and II.

What is the difference between collagen Types I, II and III?

The main differences between the three types of collagen are:

Their appearance - Type 1 has a thicker fibre structure, whereas type 2 and 3 have finer fibres. 

Where they’re located - Type 1 is what we have most of, and it’s found in our skin and bones; type 2  is primarily found in our cartilage and type 3 is found in soft tissue across organs in our body. 

Their benefits (from supplements) - Collagen type 1 supplements are used to support skin, hair and nails; collagen type 2 supplements are used to support joints and cartilage; and collagen type 3 supplements are consumed to support skin elasticity and your gut. 

Types of collagen: Which one is best?

There are over 20 types of collagen, but the most important for supplementation are:

• Type I - this is the type of collagen that’s best for skin, hair, nails and bones 

• Type II - This is the type of collagen that’s best for joints and cartilage

• Type III - This is the type of collagen that’s best for skin elasticity and gut lining
  

Most collagen powders contain Type I and III, while joint-specific formulas often include Type II.

What are the benefits of collagen Types I, II and III?

Collagen has seen a surge in interest in recent years; it’s most recognised for its skin benefits, but that is just one benefit of many.  

Its popularity has also grown alongside the rise of high-protein diets and healthy ageing content.  Because of this, collagen now sits across several trending areas, including beauty, fitness and longevity. Each of the three primary collagen types provides distinct health benefits:

Type I collagen benefits

The main type 1 collagen benefits are linked to healthier, more youthful-looking skin. In particular, many people take collagen peptides to help improve skin elasticity and firmness, with some noticing smoother and plumper-looking skin over time.

Beyond skin health, type 1 collagen also provides amino acids that the body can use to produce keratin, which is an important protein found in your hair and nails. This may help support stronger hair and nails, reduce breakage and support healthy growth.

A lot of collagen’s appeal comes from the visible benefits people are looking for, particularly when it comes to their hair, skin and nails, without turning to more invasive cosmetic treatments involving needles.

Type II collagen benefits

Type 2 collagen is most commonly used to support joint health, mobility and flexibility, particularly as we get older. Research has looked at its potential to help with joint discomfort and stiffness, as well as supporting joint function, particularly in people with osteoarthritis.

Because of its links to joint health and mobility, type 2 collagen is also popular among athletes and people with active lifestyles who want to support their joints.

Type III collagen benefits

Type 3 collagen is mainly linked to supporting the structure of your skin, helping it maintain its strength and elasticity. There is also some research to suggest it could help improve the visual appearance of skin, although more studies are needed to properly understand its benefits.

Type I and III collagen - Collaborative benefits 

As a clean protein source, Type 1 and type 3 collagen are often used in conjunction to support lean muscle and weight management. Some people with digestive problems can also benefit from these types of collagen for improved gut health, as collagen helps reinforce the intestinal barrier. 

What are the sources of collagen Types I, II and III?

In supplement form - 

• Type I collagen is predominantly sourced from bovine (beef) or marine (fish) sources. Specifically, bovine collagen is usually extracted from cow hides, while marine collagen is typically derived from fish skin and scales.

• Type II collagen supplements are generally sourced from animal cartilage, with chicken being one of the most common sources.

• Type III collagen is commonly sourced from bovine, pig or marine collagen. 

Plant-based sources of collagen 

Collagen is only found naturally in animals, so you can’t actually get collagen directly from plants.

Instead, most plant-based or vegan collagen supplements or powder are what we’d call ‘collagen boosters’. They don’t contain collagen itself, but they provide your body with nutrients it can use to make its own collagen. These formulas usually combine vitamins, minerals and amino acids that support collagen production, as well as helping your skin and cartilage hold onto moisture. 

Vitamin C is what your body needs during the process of making collagen; it’s necessary for normal collagen synthesis and helps it form and maintain its structure. Amino acids provide the building blocks your body uses to make collagen. Not everyone taking collagen will need a separate vitamin C supplement, as many people get what they need from their diet. 

Hyaluronic acid is widely recognised for its ability to help skin and cartilage retain moisture; it may also support collagen production.

Zinc and copper are involved in the processes your body uses to produce and maintain collagen and promote healthier skin and connective tissue. 

Can you take collagen Types I, II and III together?

Yes, you can take collagen Types I, II and III together. In many cases, you’ll actually find more than one type of collagen included in the same supplement. But if you’re taking different types as separate supplements, there are no known issues with taking them together, as they each have their own benefits, although many of the benefits of Types I and III do overlap.

It isn’t known that taking them together will stop another type from working. However, depending on what you’re taking collagen for, it’s best to choose the right type for your health needs. For example, Type I is commonly used to support skin and hair health, while Type II is more associated with joint and cartilage support.

As with any supplement, it’s worth checking the recommended dose and speaking to your GP or pharmacist if you have a health condition, take medication, or aren’t sure whether a collagen supplement is suitable for you.

How long does it take for collagen supplements to work?

Josephine Smith said: “Most people will start noticing the benefits within 4 to 12 weeks, depending on what they're taking it for. Type I and III collagen peptide products (especially marine collagen or bovine) tend to give the fastest noticeable results, with many people reporting visible improvements around the 4-8 week mark. But every body is different, and tissues repair at different speeds, so no two people will see the same results in the same space of time.

“Collagen works by stimulating your body's own collagen production, which takes time to initiate. Your tissues need time to rebuild, and being consistent with a daily dose is what produces the best outcome.”

Josephine suggests the following time frame for each collagen benefit*: 

*Timing varies by outcome, product and individual.

How to take collagen for best results

You can mix collagen into:

• Coffee or tea

• Smoothies

• Soups

• Overnight oats

• Water or juice

Smith adds: “Most people take 10 - 20g per day, depending on their goals. The good thing about collagen is it can be taken in different ways - in capsule or powder form, so you can weave it into your routine easily.”

Who should avoid collagen supplements?

Vegans, vegetarians and anyone with certain animal allergies should avoid most collagen supplements, as the majority of collagen products are sourced from cows, pigs or fish. However, plant-based collagen boosters can be a suitable alternative, as these don’t contain collagen from animal sources.

People with kidney problems or those taking certain medications should also speak to their GP or pharmacist before starting a new collagen supplement, particularly if they’re unsure about possible interactions.

Expertly Sourced Collagen Supplements for Everyday Wellbeing

Collagen is an important structural protein that supports your skin, muscles, bones, hair and nails. 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.