Should you take all 5 types of collagen? The comprehensive guide

December 5, 2025 •

4 min read

By age 20, the body's natural collagen production begins to decline by about 1% per year, which is why many turn to supplements. This natural process often prompts the question: should you take all 5 types of collagen to compensate, or is a more targeted approach the best way to achieve your specific wellness objectives?

Quick Summary

Taking all five collagen types is often unnecessary, as specific health goals are better addressed by focusing on particular types, such as I and III for skin and II for joints. The quality of the supplement and a balanced diet are more crucial than consuming a broad and potentially less effective multi-type formula.

Key Points

Assess Your Needs: Most health goals, such as improving skin or joint health, can be addressed by focusing on specific collagen types rather than consuming all five.
Quality Over Quantity: The bioavailability and sourcing of a collagen supplement are far more important than the number of types it contains, as your body digests all protein into amino acids.
Targeted vs. Broad-Spectrum: Targeted supplements (e.g., Types I & III for skin or Type II for joints) are often more effective than multi-collagen formulas for specific issues.
Digestion is Key: All ingested collagen is broken down into amino acids for the body to use as it sees fit, regardless of the supplement's original type.
Undenatured Type II Exception: A special form of Type II collagen can trigger a unique immune response to support joint cartilage, unlike other hydrolyzed types that are simply broken down.
Diet Matters: Your body can produce its own collagen using amino acids from a balanced diet, so supplements may be unnecessary if you eat a varied, protein-rich diet.
Beware of Mixed Sources: Multi-collagen supplements that combine various animal sources can raise concerns about purity, allergens, and overall quality.

What Are the 5 Main Types of Collagen?

While there are over two dozen types of collagen found in the body, most supplement focus on the five most common varieties. Each plays a distinct role in maintaining the structure and health of different tissues. Understanding these roles is crucial to determining your supplementation strategy.

Type I Collagen

As the most abundant collagen in the human body, Type I constitutes approximately 90% of your total collagen. It is a densely packed protein that provides structure and strength to connective tissues. This includes your skin, bones, tendons, and ligaments. It's often sourced from bovine and marine animals for use in supplements targeting skin elasticity, bone density, and overall tissue strength.

Type II Collagen

Type II collagen is the primary component of cartilage, the flexible, gel-like tissue that cushions and supports joints. Supplements featuring Type II collagen are specifically aimed at supporting joint health, and are often derived from chicken sources. It is important to note that some undenatured Type II collagens are believed to work differently within the body, triggering a unique immune response rather than being broken down and absorbed like other hydrolyzed forms.

Type III Collagen

Found alongside Type I collagen in the skin, muscles, organs, and blood vessels, Type III plays a significant role in providing elasticity and firmness to these soft tissues. Supplements often combine Types I and III to address concerns related to skin aging and overall tissue health. This type is also vital for wound healing and blood clotting.

Type IV and V Collagen

Types IV and V are less commonly emphasized in supplements because they are not as abundant or as frequently targeted as the others. Type IV is found in the basal lamina, a thin layer that supports cells in various organs like the kidneys and lungs. Type V is present in hair, the corneas of the eyes, and some skin layers. While a multi-collagen product might include them, their specific benefits via supplementation are less studied.

How Your Body Processes Collagen Supplements

When you ingest a collagen supplement, your digestive system treats it like any other protein source. The collagen is broken down into smaller amino acids and peptides before being absorbed into the bloodstream. From there, the body sends these building blocks wherever they are needed most. This means that taking a specific type of collagen doesn't guarantee your body will use it for that specific tissue. The body prioritizes its needs, and these amino acids may be used for repairing muscles, organs, or for producing other necessary proteins.

This fundamental aspect of digestion is why many experts argue that the overall quality of a collagen supplement is more important than the number of types it contains. As long as a supplement provides high-quality, bioavailable peptides, the body has the raw materials it needs to produce its own collagen where required.

Targeted vs. Broad-Spectrum Supplementation

The decision to use a multi-collagen or a targeted-type supplement depends heavily on your specific health objectives.

Who Should Target Specific Types?

For skin, hair, and nails: Individuals focused on improving skin elasticity, hydration, and the strength of hair and nails should prioritize supplements with Types I and III collagen. Marine and bovine sources are excellent for this purpose.
For joint pain and cartilage: Athletes or those with joint discomfort may benefit most from a supplement containing Type II collagen, especially an undenatured form that has been shown to offer unique joint support benefits.

When Might a Multi-Collagen Be Useful?

For general wellness: For those seeking broad, overall support and not targeting a specific issue, a quality multi-collagen can provide a wide array of amino acids to help the body maintain its general structural protein needs.
For dietary convenience: Multi-collagen supplements offer an easy way to get a variety of protein sources, which can be useful for those with restricted diets or who don't consume a lot of connective tissue from animal sources.

Comparison Table: Collagen Types and Their Target Areas


Collagen Type	Primary Target Area	Common Source	Key Benefits
Type I	Skin, bones, tendons, ligaments	Bovine, Marine	Improves skin elasticity, supports bone density, strengthens connective tissue
Type II	Cartilage, joints	Chicken	Supports joint health, reduces joint pain (especially undenatured form)
Type III	Skin, muscles, blood vessels, organs	Bovine, Porcine	Enhances skin firmness, supports arterial and organ health
Type IV	Basal lamina (kidneys, lungs)	Not common in supplements	Supports filtration and cell structure
Type V	Hair, corneas, skin layers	Bovine, Porcine, Chicken	Supports healthy hair, eye health, and some skin layers

The Problem with "More Is Better" Multi-Collagen

Many multi-collagen supplements are marketed with the promise that more types equal more benefits. However, some evidence suggests that combining many types into one formula can hinder absorption, particularly for Type II collagen. Reputable sources like NativePath on Multi-Collagen advise against indiscriminately mixing all five types, advocating for targeted supplementation instead.

Furthermore, the sheer variety of sources in some five-type supplements—including marine, bovine, and chicken—raises concerns about potential allergens, purity, and the overall quality of the product. A high-quality product with just Types I and III from a single, grass-fed source may offer more tangible benefits than a cheaper, multi-source alternative.

Making an Informed Decision

Ultimately, whether you should take all 5 types of collagen depends on your health goals and budget. For most people, focusing on the most common and well-researched types—I, II, and III—is a more effective and cost-efficient strategy. A targeted supplement, rather than a broad-spectrum one, allows you to address specific needs with greater confidence. Before starting any new supplement, always consult with a healthcare professional to ensure it aligns with your overall health plan. Prioritizing quality, sourcing, and a balanced diet remains the most reliable path to wellness.

Frequently Asked Questions

Yes, it is generally safe to take different types of collagen together. However, some evidence suggests that certain types, like Type II, may be more effective when taken separately to ensure proper absorption and function.

Multi-collagen supplements provide a broad spectrum of amino acids. While they can support general wellness, they may not be as effective for specific issues as targeted single-type supplements, as the body breaks down and utilizes the amino acids as it needs them.

Hydrolyzed collagen is broken down into smaller peptides for easy absorption. Undenatured collagen remains intact and is believed to work differently, prompting an immune response to support joint health rather than being digested as a protein source.

Types I and III collagen are most beneficial for skin health, as they are the most abundant types in the skin. Supplements derived from marine or bovine sources are rich in these types.

Not necessarily. For most people, a single or two-type supplement that targets a specific area of concern, like skin or joints, is often more effective and cost-efficient than a broad, multi-type formula.

The most common types of collagen found in supplements are Type I, Type II, and Type III, as these make up the majority of collagen in the human body.

The body can produce its own collagen using amino acids from any protein source, so a balanced, varied, protein-rich diet, along with adequate vitamin C, is sufficient for many people. Supplements may be useful for those with specific health goals or dietary gaps.

The primary risk is potential ineffectiveness or wasted money, as some claims about multi-collagen formulas are not scientifically supported. Additionally, some blends with multiple sources can increase the risk for allergens.