A Nutrition Diet Guide: Understanding What Are the 5 Super Collagens?

While the term 'super collagens' is more of a marketing term, multi-collagen supplements often feature a powerful blend of five key types, including types I, II, III, V, and X. This guide breaks down exactly what are the 5 super collagens, their distinct roles, and how to get them through diet and supplementation.

Quick Summary

The five common collagen types often included in supplements—I, II, III, V, and X—each provide specific benefits for different body tissues, from skin and bones to joints and organs.

Key Points

• Five Key Types: 'Super collagens' commonly refers to Types I, II, III, V, and X, found in multi-collagen supplements.

• Targeted Benefits: Different collagen types support specific body parts; Type I and III are for skin and bones, Type II is for cartilage and joints.

• Supplement Forms: Hydrolyzed collagen peptides are highly absorbable for general support, while undenatured Type II is specifically for joint health.

• Dietary Foundation: A balanced diet with protein, Vitamin C, zinc, and copper supports the body's natural collagen production.

• Animal Sources: Direct collagen comes from animal products like bone broth, chicken, and fish skin.

• Consistency is Key: For any health benefits to become apparent, whether from food or supplements, consistent daily intake over time is necessary.

Collagen is the most abundant protein in the human body, acting as the structural 'glue' that holds tissues together. It is integral to the strength, structure, and elasticity of skin, bones, cartilage, and connective tissues. As we age, our body's natural collagen production declines, which is why collagen supplements have grown in popularity. While scientists have identified up to 28 different types of collagen, a select few are the most prevalent and beneficial for targeted health goals. The phrase “5 super collagens” has emerged to describe the most comprehensive blend of these types, typically found in multi-collagen supplements.

The 5 Key Collagen Types and Their Functions

For a complete nutritional diet, understanding the specific roles of the five most important collagen types is crucial. Each type is concentrated in different parts of the body and serves unique functions, from supporting skin elasticity to bolstering joint health.

Type I Collagen

This is the most abundant type of collagen in the human body, constituting up to 90% of the body's total collagen. Its dense fibers are responsible for providing strength and structure to various tissues.

• Primary Location: Skin, bones, tendons, ligaments, and fibrous cartilage.
• Main Function: Provides tensile strength, skin elasticity, and hydration, and is crucial for bone mineral density. It's a key factor in reducing the appearance of wrinkles.
• Sources: High concentrations are found in bovine (cow) and marine (fish) sources, including hides, bones, and fish skin.

Type II Collagen

Type II collagen is specifically vital for joint health. It is the primary component of cartilage, the gel-like substance that cushions joints and allows for smooth movement.

• Primary Location: Cartilage in the joints, ribs, nose, trachea, and larynx.
• Main Function: Supports joint flexibility and mobility, acts as a shock absorber, and may help reduce pain associated with conditions like osteoarthritis.
• Sources: Found predominantly in chicken cartilage. This type is often sold in its 'undenatured' or native form for specific joint health benefits.

Type III Collagen

Often found alongside Type I, Type III collagen is the second most abundant type in the body. It provides a fibrous structure to various soft tissues.

• Primary Location: Muscles, arteries, blood vessels, organs, and the skin.
• Main Function: Supports the elasticity of blood vessels and organs and contributes to skin hydration and firmness. It is particularly beneficial for gut health by supporting the lining of the intestines.
• Sources: Typically sourced from bovine collagen.

Type V Collagen

Though a minor component, Type V collagen plays an important regulatory role in the development and formation of Types I and III.

• Primary Location: Cornea of the eyes, hair, and some skin layers.
• Main Function: Helps regulate the size and organization of collagen fibers, which is critical for tissue quality. It contributes to strong hair strands and is found in placental tissue.
• Sources: Found in eggshell membrane.

Type X Collagen

Type X is a specific non-fibrillar collagen with a crucial role in cartilage mineralization.

• Primary Location: Hypertrophic cartilage, particularly in the growth plates of bones.
• Main Function: Essential for the process of endochondral ossification, which creates new bone. It provides structural support in calcifying cartilage.
• Sources: Found in chicken cartilage and eggshell membrane.

Dietary Sources and Boosting Collagen Production

While supplements offer a concentrated dose, a comprehensive diet is the foundation for supporting your body's natural collagen synthesis. Your body needs specific amino acids and cofactors to produce its own collagen.

Whole Food Sources for Direct Collagen

For those who consume animal products, direct sources of collagen include:

• Bone Broth: Created by simmering bones and connective tissues, it contains collagen in the form of gelatin.
• Chicken: The skin and cartilage of chicken are rich in collagen, especially Type II.
• Fish: The skin, scales, and bones of fish are excellent sources, primarily of Type I collagen.
• Eggs: The membranes of eggshells are a source of Type V and Type X collagen.

Nutrients for Endogenous Collagen Synthesis

For vegetarians, vegans, or anyone looking to boost natural production, focusing on precursor nutrients is key.

• Vitamin C: An essential cofactor for collagen synthesis, found in berries, citrus fruits, and leafy greens.
• Zinc and Copper: These minerals are crucial for collagen formation, and sources include nuts, seeds, and beans.
• Proline and Glycine: Abundant amino acids found in collagen, available from sources like beans, lentils, and seaweed.

Collagen Supplements: Hydrolyzed vs. Undenatured

When choosing a supplement, the processing method is critical for absorption and function. Most collagen powder supplements contain hydrolyzed collagen peptides, which are broken down into smaller, highly bioavailable chains.

Feature	Hydrolyzed Collagen Peptides	Undenatured (Native) Type II Collagen
Processing	Broken down into small, digestible peptides through a process called hydrolysis.	Preserves the triple-helix structure of the collagen molecule.
Absorption	Highly bioavailable and absorbed easily into the bloodstream.	Acts on the immune system in the gut to reduce inflammation and promote cartilage repair.
Primary Types	Typically Type I and III from bovine or marine sources; multi-collagens include others.	Specifically Type II from chicken cartilage.
Main Benefits	Skin hydration and elasticity, stronger hair and nails, bone density.	Targeted joint support, reduced joint pain, and inflammation.
Format	Versatile powder that dissolves in hot or cold liquids; capsules.	Usually in capsule form to preserve its molecular structure.

Conclusion

Understanding what are the 5 super collagens is the key to optimizing your nutrition diet for specific health benefits. By combining a diet rich in collagen-boosting nutrients with targeted supplements, you can provide your body with the building blocks it needs to support healthy skin, resilient joints, and strong bones. Consistent intake and choosing the right supplement type for your goals, whether that's highly-absorbable hydrolyzed peptides for skin or native type II for joint support, is essential for seeing noticeable results.

For more detailed information on collagen processing and its effects, consider consulting this comprehensive guide from a reputable health resource.

Frequently Asked Questions

What are the 5 main collagen types found in supplements?

The five main collagen types commonly included in multi-collagen supplements are Type I, Type II, Type III, Type V, and Type X.

Which collagen type is best for skin health?

Type I collagen is particularly effective for skin health as it makes up the majority of the skin's structure and helps improve skin hydration and elasticity.

Which collagen type is best for joint support?

Type II collagen is the main component of cartilage and is therefore best for joint support. It is commonly sourced from chicken cartilage and is available in undenatured form for targeted benefits.

Can vegetarians and vegans get collagen from their diet?

Vegetarians and vegans can't get direct collagen, which comes only from animal products. However, they can support their body's natural collagen production by consuming foods rich in key nutrients like Vitamin C, zinc, and copper.

What's the difference between hydrolyzed collagen and gelatin?

Hydrolyzed collagen (peptides) is broken down into smaller, more digestible chains and dissolves in both hot and cold liquids. Gelatin is a larger, partially degraded form of collagen that creates a gel when cooled.

How long does it take to see results from collagen supplements?

Results from collagen supplements typically require consistent, daily use over several weeks or months. Studies often show noticeable improvements after 8 to 12 weeks of regular intake.

Do I need a multi-collagen supplement or just one type?

The best type of supplement depends on your specific health goals. A multi-collagen supplement provides a broader range of benefits, while a single-type supplement, such as undenatured Type II, can provide more targeted support for specific issues like joint pain.