Primary Sources of Type 2 Collagen
Type 2 collagen is found predominantly in cartilage and other connective tissues in animals. Unlike other collagen types prevalent in skin, bones, and ligaments, type 2 is specifically concentrated in the flexible, elastic tissue that cushions your joints. The most common source for human consumption is chicken sternum cartilage, which is used to produce specialized, undenatured supplements. These supplements are particularly sought after for their targeted benefits for joint health.
Dietary Sources of Type 2 Collagen
While supplements are the most reliable source for concentrated type 2 collagen, you can also consume it through certain food products. However, consuming it this way means you are getting the collagen in a less processed, and often less concentrated, form.
Here are some of the food sources:
- Chicken Cartilage and Skin: The breastbone (sternum), feet, and wings of chickens are rich in cartilage, which contains high levels of type 2 collagen. While many Western diets discard these parts, they are a valuable source for those looking to maximize their dietary intake of this collagen type.
- Chicken Bone Broth: Made by simmering chicken bones and cartilage for an extended period, bone broth is a popular way to extract collagen, including type 2. The simmering process breaks down the connective tissues, releasing the collagen and other beneficial compounds into the liquid. It is considered a good whole-food source, though the exact amount of type 2 collagen can vary by batch.
- Other Animal Cartilage: Collagen can also be extracted from other animal sources, including pork and marine animals. Some supplements source their type 2 collagen from shark cartilage, though chicken cartilage remains the most common raw material in the supplement industry.
Supplements: Undenatured vs. Hydrolyzed Type 2
For those seeking targeted support, collagen supplements are the most efficient option. However, it is crucial to distinguish between the two main forms: undenatured and hydrolyzed.
Comparison: Undenatured vs. Hydrolyzed Collagen
| Feature | Undenatured (Native) Type 2 Collagen | Hydrolyzed (Denatured) Collagen |
|---|---|---|
| Source | Primarily chicken sternum cartilage | Various animal sources (bovine, marine, chicken) |
| Processing | Preserves the triple-helix structure through low-temperature, gentle processing | Broken down into smaller peptides using heat, acids, and enzymes |
| Mechanism | Works by modulating the immune system to reduce inflammatory responses in joints (oral tolerance) | Provides building blocks (amino acids) for the body to produce its own collagen |
| Typical Dosage | Small, potent dose (e.g., 40 mg daily) | Larger dose (e.g., 2.5–15 grams daily) |
| Primary Use | Targets joint inflammation and cartilage preservation | General collagen support for skin, hair, and overall tissue |
For joint-specific benefits, undenatured type 2 collagen (often branded as UC-II) is typically recommended due to its unique mechanism of action that interacts with the immune system in the gut to reduce inflammatory attacks on cartilage.
Maximizing Natural Collagen Production
In addition to consuming direct sources, you can support your body's own natural collagen production by eating a balanced diet rich in essential cofactors. Your body breaks down all ingested collagen into amino acids, so providing the necessary building blocks is key.
Nutrients that support collagen synthesis:
- Vitamin C: An essential cofactor for the enzymes that stabilize and link collagen molecules. Excellent sources include citrus fruits, berries, bell peppers, and leafy greens.
- Proline and Glycine: The primary amino acids that make up collagen. They are found in high-protein foods like meat, poultry, fish, eggs, and dairy.
- Zinc: A mineral required for the synthesis of collagen. Found in red meat, poultry, nuts, and legumes.
- Copper: Another vital cofactor for collagen formation. Shellfish, nuts, seeds, and leafy greens are good sources.
Conclusion
To get type 2 collagen, your best options are either specific supplements derived from chicken sternum cartilage or dietary sources like homemade bone broth and chicken feet. For targeted joint health benefits, undenatured type 2 collagen, such as UC-II, has been shown in clinical studies to be effective at very low doses by modulating the immune system. For overall collagen support, maintaining a balanced diet rich in the essential amino acids, vitamins, and minerals that aid natural production is beneficial. Choosing between a supplement and a food source depends on your specific health goals and preferences, but understanding the difference between undenatured and hydrolyzed forms is key to making an informed decision for joint-specific support.
For additional scientific background on the efficacy of native type II collagen, you can review research on its effects on osteoarthritis by checking out this study from the National Institutes of Health.
