Collagen is everywhere in the beauty and wellness world – from skincare serums to supplement powders, everyone's talking about this "fountain of youth" protein. But here's what most people don't realise: not all collagen is created equal.
Your body produces over 28 different types of collagen, each with specific functions and benefits. Understanding these differences can help you make smarter choices about treatments, supplements, and skincare – and achieve better results for your specific goals.
Let's dive deep into the world of collagen types and discover which ones your body needs most.
What Is Collagen, Really?
Collagen is the most abundant protein in your body, making up about 30% of your total protein content. Think of it as the "glue" that holds everything together – it provides structure, strength, and elasticity to your skin, bones, muscles, tendons, and organs.
As we age, our natural collagen production slows down (starting as early as our mid-20s!), leading to wrinkles, joint stiffness, weaker bones, and less elastic skin. This is why collagen has become the holy grail of anti-ageing.
But here's the key: different types of collagen serve different purposes in your body.
The Big Five: Most Important Collagen Types
While there are many types of collagen, five main types make up about 90% of the collagen in your body. Let's explore what each one does:
Type I Collagen: The Beauty Protein
What it is: The most abundant collagen in your body, making up about 90% of your skin, hair, nails, bones, and tendons.
Primary functions:
· Provides skin with strength, structure, and elasticity
· Supports bone density and strength
· Promotes healthy hair and nail growth
· Helps with wound healing
Where you'll find it:
· Skin (dermis layer)
· Bones and teeth
· Tendons and ligaments
· Blood vessel walls
· Scar tissue
Why it matters for aesthetics: Type I collagen is responsible for that youthful, plump appearance. When Type I collagen breaks down, you see fine lines, wrinkles, and sagging skin. This is the collagen most targeted by anti-ageing treatments like laser resurfacing, microneedling, and radiofrequency and HIFU.
Best sources: Marine collagen supplements, bone broth, fish skin
Type II Collagen: The Joint Protector
What it is: The primary collagen found in cartilage – the cushioning tissue between your joints.
Primary functions:
· Maintains healthy joint cartilage
· Provides shock absorption
· Supports joint mobility and flexibility
· Reduces joint inflammation
Where you'll find it:
· Cartilage (knees, elbows, shoulders, spine)
· Eye vitreous
· Inner ear
Why it matters: While not directly related to skin beauty, Type II collagen is crucial for maintaining an active lifestyle. Healthy joints mean you can continue exercising and moving – both essential for overall health and circulation that supports skin vitality.
Best sources: Chicken cartilage, bone broth from chicken bones, Type II collagen supplements
Type III Collagen: The Support System
What it is: Often found alongside Type I collagen, providing additional structural support.
Primary functions:
· Supports skin elasticity and firmness
· Maintains blood vessel structure
· Supports organ structure (particularly hollow organs)
· Works with Type I for wound healing
Where you'll find it:
· Skin (working with Type I)
· Blood vessels
· Hollow organs (intestines, uterus)
· Lymphatic system
Why it matters for aesthetics: Type III collagen gives skin its bounce-back quality. When you pinch your skin and it slowly returns to normal, that's partially due to Type III collagen breakdown. This type is particularly important for maintaining youthful skin texture.
Best sources: Marine collagen, bone broth, organ meats
Type IV Collagen: The Foundation Builder
What it is: A specialised collagen that forms thin sheets rather than fibres, creating foundations for tissues.
Primary functions:
· Forms the basement membrane of tissues
· Acts as a filtration barrier in kidneys
· Supports skin layer separation and organisation
· Maintains blood-brain barrier integrity
Where you'll find it:
· Basement membranes throughout the body
· Between skin layers
· Kidney filtration system
· Eye lens
Why it matters: While less talked about in beauty circles, Type IV collagen is essential for maintaining proper skin layer structure and organisation – the foundation that other collagen types build upon.
Best sources: Eggshell membrane supplements, bone broth
Type V Collagen: The Regulator
What it is: A regulatory collagen that helps control the formation of other collagen types.
Primary functions:
· Regulates Type I collagen fibre formation
· Supports tissue development
· Maintains cellular structure
· Controls collagen quality
Where you'll find it:
· Hair
· Cell surfaces
· Placenta
· Throughout tissues in small amounts
Why it matters: Think of Type V as the quality control manager for other collagens. Without adequate Type V, your body might produce lower-quality collagen fibres, affecting overall tissue strength and appearance.
Best sources: Bone broth, organ meats
Lesser-Known but Important Collagen Types
Type VI Collagen
Function: Anchors cells to surrounding collagen matrix Location: Most tissues, particularly abundant in skin and blood vessels Beauty benefit: Supports overall tissue integrity
Type VII Collagen
Function: Anchors skin layers together Location: Junction between epidermis and dermis Beauty benefit: Prevents skin layer separation and maintains skin strength
Type X Collagen
Function: Supports bone formation and mineralization Location: Cartilage during bone development Health benefit: Essential for proper bone formation
How Different Collagen Types Work Together
Your body doesn't use these collagen types in isolation – they work as a team:
In your skin: Types I and III form the main structural network, while Type IV creates the foundation, and Type VII anchors everything together.
In your joints: Type II provides the main structure, while Types I and V support surrounding tissues.
During healing: Multiple types work together – Type III forms quickly for initial repair, then Type I provides long-term strength.
Choosing the Right Collagen for Your Goals
For anti-ageing and skin health: Focus on Type I and III
· Marine collagen supplements
· Treatments that stimulate dermal collagen (laser, microneedling, radiofrequency)
For joint health: Prioritise Type II
· Chicken-based bone broth
· Type II collagen supplements
· UC-II (undenatured Type II collagen)
For overall health and longevity: Multi-type approach
· Mixed collagen supplements
· Varied bone broth sources
· Collagen-supporting nutrients (vitamin C, zinc, silica)
Maximizing Your Body's Collagen Production
Stimulate natural production:
· Professional treatments (laser, HIFU, microneedling)
· Regular exercise
· Adequate sleep
· Stress management
Support with nutrition:
· Vitamin C (essential for all collagen types)
· Proline and glycine (amino acid building blocks)
· Zinc (for collagen cross-linking)
· Copper (for elastin formation)
Protect existing collagen:
· Sun protection
· Antioxidant-rich diet
· Avoid smoking and excessive sugar
· Stay hydrated
The Bottom Line: Quality Over Quantity
Understanding collagen types helps you make informed decisions about supplements, treatments, and lifestyle choices. Rather than simply looking for "collagen," consider:
1. What are your primary goals? (skin ageing, joint health, overall wellness)
2. What type of collagen addresses those goals?
3. What's the quality of the collagen source?
4. How are you supporting your body's natural production?
Remember, the most effective approach combines external support (supplements, treatments) with internal optimisation (nutrition, lifestyle) to help your body produce and maintain high-quality collagen of all types.