The Science Behind Collagen Types
Collagen is the most abundant protein in the human body, providing structural support to connective tissues like skin, bones, tendons, and ligaments. While there are 28 different types of collagen, a handful are most significant to human health and are found in dietary supplements. The two most prevalent are type I and type III collagen, which work together to form the body's foundational structure.
What Exactly Are Type 3 Collagen Peptides?
What are type 3 collagen peptides? They are small, easily digestible fragments of type III collagen protein that have been broken down through a process called hydrolysis. This process makes them more bioavailable, meaning the body can absorb and utilize them more efficiently than intact collagen proteins. Type III collagen itself is made up of three identical chains that form a triple helix structure. It is particularly prominent in the delicate, reticular fibers that provide a flexible framework for the skin, blood vessels, and internal organs.
Where Do Type 3 Collagen Peptides Come From?
Unlike type II collagen, which is found in cartilage, type I and III are often derived from bovine sources, such as the hide and bones of cows. This makes bovine collagen an excellent source of both types for supplementation. For this reason, many collagen peptide supplements contain a blend of both type I and III collagen. Marine collagen, sourced from fish skin and scales, is primarily a source of type I, so those specifically seeking type III should look for bovine-sourced products. In addition to supplements, a balanced diet rich in protein and key nutrients like vitamin C, zinc, and copper can support the body's natural collagen production.
Key Benefits of Type 3 Collagen
Supplementing with type 3 collagen peptides offers a variety of health benefits, primarily related to tissue structure and elasticity. Its main functions include:
- Skin Health and Elasticity: Type III collagen works alongside type I in the dermis to improve skin hydration and firmness. While type I is known for minimizing wrinkles, type III contributes to overall skin elasticity and texture. As the proportion of type III collagen in skin naturally declines with age, replenishing it can help counter visible signs of aging.
- Cardiovascular Health: Type III is a major structural component of large blood vessels and arterial walls, helping them maintain their flexibility and strength. This elasticity is crucial for proper blood flow and circulation. Research has shown that maintaining vascular integrity is especially important for the aging population.
- Gut Health and Digestion: Found abundantly in the intestines, type 3 collagen helps maintain the tubular structure of the intestinal walls. Some research suggests it may help support the integrity of the gut lining and aid in healing, though more studies are needed in this area.
- Wound Healing: Type III is one of the first types of collagen to be synthesized during the early stages of wound healing. It plays an important role in creating the new tissue that forms and is later replaced by stronger type I collagen during the remodeling phase.
- Muscle Recovery and Growth: It contributes to the extracellular matrix, which is vital for muscle repair and strength. For athletes or those focused on fitness, it aids in the regeneration of muscle fibers and overall recovery.
Type 1 vs. Type 3 Collagen: A Comparison
| Feature | Type 1 Collagen | Type 3 Collagen |
|---|---|---|
| Abundance | Most abundant in the body (~90%). | Second most abundant (~5-20%). |
| Primary Location | Skin, bones, teeth, tendons, ligaments. | Skin, muscles, blood vessels, organs (intestines, uterus). |
| Function | Provides tensile strength and structure. | Offers elasticity, flexibility, and support. |
| Sourcing | Both marine (mostly type I) and bovine. | Found in bovine sources alongside type I. |
| Key Benefit | Improves skin hydration, minimizes fine lines, and strengthens bones. | Enhances skin elasticity, supports vascular and gut health. |
| Note | Primarily used for bone and skin health benefits. | Often works synergistically with type 1, complementing skin benefits. |
Choosing a High-Quality Collagen Peptide Supplement
To ensure you are getting a safe and effective product, consider these factors when selecting a collagen supplement:
- Look for 'Hydrolyzed' or 'Peptides': These terms indicate that the collagen has been broken down into smaller, easier-to-absorb molecules.
- Verify the Source: If your goal is to specifically target type 3 benefits, choose a bovine-sourced product, as it is rich in both type I and III. Marine collagen is a potent source of type I but contains very little, if any, type III.
- Check for Third-Party Testing: High-quality products should be tested for purity and quality by independent organizations.
- Prioritize Minimal Ingredients: Avoid fillers, artificial sweeteners, and other unnecessary additives. A clean label with few ingredients is a good sign.
- Consider Dosage: A typical daily dosage can range from 2.5 to 15 grams, depending on your health goals. Ensure the product label shows an evidence-based dosage.
Conclusion
Understanding what are type 3 collagen peptides and their specific functions can help you make a more informed choice about your nutritional supplements. While type I is celebrated for its skin and bone benefits, type III is equally important for elasticity and the health of critical internal organs. Sourced primarily from bovine sources, hydrolyzed type 3 collagen peptides can help support everything from skin firmness to cardiovascular and gut health. When combined with a balanced diet rich in protein and supportive vitamins, a high-quality supplement can be a valuable addition to your wellness routine, helping to replenish the body's natural collagen stores as you age.
