Is Type 1, 2, or 3 Collagen Better for You?

January 13, 2026 •

3 min read

With over 28 identified types, collagen is the most abundant protein in the human body, providing strength and structure. The question of is type 1, 2, or 3 collagen better depends entirely on your specific health and wellness goals, as each type serves a different primary function.

Quick Summary

Collagen types 1, 2, and 3 serve different functions in the body. Choosing the right collagen supplement depends on individual health goals, whether for skin, hair, nails, or joints.

Key Points

Type 1 for Skin and Beauty: Type 1 collagen is the most abundant and is best for supporting skin, hair, and nails, providing elasticity and hydration.
Type 2 for Joint Support: Type 2 collagen is specialized for cartilage and is the most effective type for targeted support for joint health and comfort.
Type 3 for Overall Health: Type 3 collagen is found alongside Type 1 and supports organs, blood vessels, and gut health, complementing skin elasticity.
Bovine vs. Marine Sources: Bovine collagen typically contains both Type 1 and 3, while marine collagen is rich in Type 1, with marine sources being a popular choice for aesthetic benefits.
Hydrolyzed vs. Undenatured: Hydrolyzed collagen (peptides) is easier to absorb for general use, while undenatured Type 2 is crucial for its targeted action on joints.
Consider Combination Supplements: For comprehensive wellness, a multi-collagen supplement combining types 1, 2, and 3 can provide balanced support.
Look for Quality Co-factors: Always choose supplements that include co-factors like Vitamin C, as they are essential for your body's natural collagen production.
Consult a Professional: It's always best to consult a healthcare professional before starting any new supplement, especially if you have underlying health conditions.

What Is Collagen and Why Do We Need It?

Collagen is a fundamental structural protein, comprising about 30% of the body's total protein. It acts as a scaffold, providing integrity, strength, and elasticity to connective tissues like skin, bones, tendons, and ligaments. As we age, our body's natural collagen production declines, which can contribute to common signs of aging like wrinkles, sagging skin, and joint stiffness. Supplementing with the right type of collagen can help support the body's diminishing supply.

Type 1 Collagen: The “Beauty” and Structural Foundation

Type 1 is the most abundant collagen in the body, making up about 90% of its total supply and is found in skin, bones, tendons, ligaments, and teeth. It's the primary focus for those seeking aesthetic benefits like improved skin, hair, and nails. Benefits include improving skin hydration and elasticity, supporting bone density, strengthening hair and nails, and aiding wound healing. Sources include bovine and marine collagen, with marine collagen being rich in type 1.

Type 2 Collagen: The Joint Specialist

Type 2 collagen is primarily found in cartilage, the tissue cushioning joints. It provides resilience and resistance to compression, supporting smooth joint movement. Benefits of Type 2 Collagen include supporting joint health, comfort, and mobility, helping maintain healthy cartilage function, and undenatured type II collagen may help regulate the immune response related to joint cartilage. Sources are most often from chicken sternum, usually sold as undenatured.

Type 3 Collagen: The Complement to Type 1

Type 3 is the second most abundant collagen, typically found alongside type 1. It provides structural integrity to muscles, organs, and blood vessels, and supports skin elasticity. Benefits include working with type 1 for skin firmness, providing tensile strength to organs and blood vessels, playing a role in healing the gut lining, and being important for tissue regeneration. Bovine collagen is a good source of both type 1 and type 3.

Comparison Table: Type 1 vs. Type 2 vs. Type 3 Collagen


Feature	Type 1 Collagen	Type 2 Collagen	Type 3 Collagen
Primary Location	Skin, bones, tendons, ligaments	Cartilage, spinal discs	Skin, muscles, blood vessels, organs
Key Benefits	Skin elasticity, hydration, wrinkle reduction, strong bones, hair, and nails	Joint cushioning, mobility, comfort, cartilage support	Skin elasticity, organ and vessel integrity, gut health
Structure	Densely packed, thick fibers	Loosely woven, thinner fibers	Thin, branching fibers
Common Sources	Bovine, Marine (Fish)	Chicken Cartilage	Bovine
Synergy	Often works with Type 3 for skin health	Best for targeted joint support	Often works with Type 1 for skin and gut health

How to Choose the Right Collagen for Your Needs

Choosing the best collagen depends on individual health goals. For skin, hair, and nails, Type 1, potentially with Type 3, is recommended. For joint health, Type 2 is most effective. A multi-collagen blend can offer comprehensive support.

The Importance of Supplement Quality

Quality and bioavailability are important. Hydrolyzed collagen is easier to absorb. Reputable brands, ideally from grass-fed bovine or wild-caught marine sources, are suggested. Supplements with Vitamin C are beneficial as it's essential for collagen synthesis.

Conclusion: Tailor Your Choice to Your Goals

Instead of asking, "Is type 1, 2, or 3 collagen better?", consider which collagen best suits your specific needs. Each type has a distinct role. For cosmetic benefits, focus on Types 1 and 3. For targeted joint support, Type 2 is recommended. Understanding these functions helps you choose the right collagen for your health. A balanced diet also provides raw materials for natural collagen synthesis. For more information, visit {Link: Cleveland Clinic https://my.clevelandclinic.org/health/articles/23089-collagen}.

Frequently Asked Questions

The most effective collagen for skin, hair, and nails is Type 1, as it provides elasticity, hydration, and structural support. Many supplements combine Type 1 with Type 3 for enhanced skin benefits.

For targeted joint pain and cartilage support, Type 2 collagen is the most effective choice. Undenatured Type 2 collagen, often sourced from chicken cartilage, is particularly beneficial for reducing joint discomfort.

Yes, it is safe to take a multi-collagen supplement containing types 1, 2, and 3. This approach offers comprehensive, full-body support, addressing multiple wellness goals at once.

Marine collagen is sourced from fish and is rich in Type 1 collagen. Bovine collagen, from cows, is a strong source of both Type 1 and Type 3 collagen. Your choice depends on whether you prefer a supplement higher in just Type 1 or a blend of both.

Hydrolyzed collagen, or collagen peptides, refers to collagen that has been broken down into smaller, easily digestible peptides through hydrolysis. This process increases the collagen's bioavailability, or how easily it is absorbed by the body.

Yes, your body naturally produces collagen, but this production declines with age. A balanced diet rich in protein and nutrients like Vitamin C, zinc, and copper can provide the raw materials your body needs to make collagen.

While results vary by individual, many people begin to see benefits from consistent collagen supplementation within 3 to 6 months. It's a long-term commitment, as the body uses the supplement over time to support various tissues.