Where do you get type two collagen from?

November 18, 2025 •

5 min read

Type II collagen is the primary structural protein in cartilage, making it essential for joint support. Unlike Type I collagen found in skin and bones, getting a therapeutic dose of Type II specifically from diet can be challenging, but certain foods are naturally rich in it. Targeted supplements are often the most direct way to increase your intake.

Quick Summary

This article explores the specific animal-based foods and dietary supplements that provide type II collagen, emphasizing its vital role in supporting joint health and cartilage.

Key Points

Animal Cartilage: The most concentrated natural food source of Type II collagen is animal cartilage, especially from chicken (wings, feet, necks) and fish.
Chicken Bone Broth: Slow-simmering chicken bones and cartilage creates a broth rich in Type II collagen, offering a highly bioavailable food source.
Undenatured UC-II Supplements: A key supplemental form is undenatured Type II collagen, typically from chicken sternum, which works with the immune system to support joint health with a low, effective dose.
Targeted Function: Type II collagen is primarily located in joint cartilage, making it essential for joint support, flexibility, and shock absorption, unlike Type I, which is for skin and bones.
Supplements vs. Food: Supplements offer a concentrated and convenient dose, while food sources provide the protein along with other nutrients, though they may not contain therapeutic amounts for specific conditions.
Immune Modulation: Studies show undenatured Type II collagen can help modulate the immune system and induce oral tolerance, which may help with joint inflammation related to autoimmune conditions.
Cofactors for Production: Your body needs supportive nutrients like Vitamin C, zinc, and copper to properly synthesize collagen from the amino acids obtained from diet or supplements.

Primary Sources of Type II Collagen

Type II collagen is specifically concentrated in the cartilage of animals, making it distinct from other collagen types that are found throughout the body. Since it isn't readily available in plant-based sources, individuals seeking to boost their intake of this joint-specific protein must look to animal products or dietary supplements.

Animal-Based Food Sources

For those who prefer a whole-food approach, there are specific animal parts that are particularly rich in Type II collagen. These sources can be incorporated into your diet through various culinary preparations.

Chicken Cartilage: This is one of the most concentrated and widely-recognized natural sources of Type II collagen. Chicken wings, necks, and feet contain significant amounts of cartilage that, when cooked slowly, release this beneficial protein.
Chicken Bone Broth: Slow-simmering chicken bones and cartilage for an extended period creates a gelatinous broth rich in Type II collagen peptides. This is a traditional and effective way to consume the protein in a bioavailable form.
Fish Cartilage: Certain types of fish, particularly in their skin, scales, and cartilage, contain collagen, including Type II. Sardines are a good example, as you typically consume the bones and skin, providing access to these connective tissues.
Other Animal Cartilage: While chicken is the most common source, other animal cartilage, such as from pork, also contains Type II collagen. Boiling these parts to create a broth is a viable option.

Dietary Supplements

For many, supplements offer a more convenient and standardized way to consume Type II collagen. They are available in various forms and preparations, with undenatured Type II collagen (UC-II) being a highly researched and effective variant.

Undenatured (Native) Type II Collagen: This form is derived from chicken sternum cartilage and is processed at low temperatures to preserve its natural, intact structure. Studies suggest that a small dose of UC-II can help modulate the immune system to support joint health, especially for conditions like osteoarthritis.
Hydrolyzed Type II Collagen: This type is broken down into smaller, more easily absorbed peptides. While many hydrolyzed supplements are a mix of Type I and III, some products specifically source hydrolyzed Type II for joint support.

The Function of Type II Collagen in the Body

Type II collagen is not just another structural protein; it plays a specific and crucial role in the body. Its function is concentrated in the flexible, yet resilient, cartilage that protects our joints.

Joint Support and Flexibility: It provides the tensile strength and toughness to cartilage, allowing joints to withstand compression and resist wear and tear.
Cushioning and Shock Absorption: The elastic nature of cartilage, maintained by Type II collagen, allows it to act as a natural shock absorber, protecting bones from impact during movement.
Maintaining Cartilage Health: Adequate Type II collagen is vital for preserving the integrity of cartilage tissue. The body's ability to produce and maintain this collagen naturally declines with age, increasing the risk of joint issues.

Comparison of Collagen Supplement Types

Understanding the differences between common collagen supplement types can help you choose the right product for your specific health goals.


Feature	Type I Collagen	Type II Collagen (Undenatured)	Type III Collagen
Primary Function	Structural integrity of skin, bone, tendons, ligaments	Joint cartilage support and flexibility	Found in skin, muscles, and blood vessels
Common Source	Bovine hide, fish skin/scales, eggshell membranes	Chicken sternum cartilage	Often sourced alongside Type I collagen
Best For	Skin elasticity, hair, nails, bones	Joint pain, osteoarthritis, immune-mediated joint support	Skin elasticity, structural support of organs
Typical Dosage	2.5–15 grams per day	Approximately 40 mg per day	Often combined with Type I in supplements

Conclusion: Finding the Right Source for Your Needs

In summary, finding where you get type two collagen from depends on your preference for food-based or supplement-based sources. For a whole-food approach, look to animal cartilage, especially chicken bone broth, for its natural concentration of Type II collagen. For a more targeted and concentrated dose, undenatured Type II collagen supplements derived from chicken sternum cartilage are a proven and effective option for supporting joint health. Regardless of the source, combining it with a balanced diet rich in collagen cofactors like vitamin C, zinc, and copper is essential for optimal results. A healthcare provider can help determine the best approach and dosage for your individual health goals.

How to Maximize Collagen Absorption

Simply consuming Type II collagen is only part of the equation; ensuring your body can properly utilize it is just as important. Here are some strategies to maximize absorption and effectiveness.

Pair with Vitamin C: Vitamin C is a critical cofactor in the synthesis of pro-collagen, the precursor to collagen. Ensure your diet includes plenty of citrus fruits, berries, and leafy greens when consuming collagen.
Ensure Sufficient Amino Acids: When consuming food-based sources like bone broth, your body breaks down the collagen into amino acids like glycine and proline. Your body then uses these building blocks to produce new collagen where it's needed.
Consume Undenatured Type II on an Empty Stomach: Some studies suggest that undenatured collagen is best taken on an empty stomach to avoid competition with other proteins for absorption.
Choose High-Quality Supplements: Look for third-party testing certifications (like NSF or USP) on supplements to ensure the product contains what the label promises and is free from contaminants.

Lifestyle Factors for Joint Health

While dietary intake of Type II collagen is beneficial, a holistic approach that includes lifestyle adjustments is crucial for long-term joint health.

Regular, Low-Impact Exercise: Activities like swimming, cycling, and walking help maintain joint mobility and strengthen the surrounding muscles without putting excessive stress on cartilage.
Maintain a Healthy Weight: Excess weight places additional strain on weight-bearing joints, such as the knees and hips, accelerating cartilage degradation.
Stay Hydrated: Water is a key component of cartilage, helping to keep it lubricated and healthy. Drinking plenty of water supports overall joint function.

Combining smart dietary choices with a joint-friendly lifestyle will yield the best results for supporting cartilage and overall joint health. For more research on the therapeutic effects of Type II collagen, see studies on oral immune tolerance.

Summary of Key Information

Primary Sources: The main sources for type two collagen are animal cartilage, particularly from chickens (like in chicken bone broth) and supplements, including undenatured (UC-II) and hydrolyzed forms.
Function: This protein is crucial for maintaining the strength, elasticity, and resilience of cartilage in joints, providing cushioning and support.
Absorption: Maximizing absorption involves consuming Type II collagen with cofactors like Vitamin C and potentially taking undenatured supplements on an empty stomach.
Supplement Choice: Undenatured UC-II is often favored for targeted joint support due to its specific immune-modulating properties, while hydrolyzed types are more easily absorbed for general collagen intake.
Lifestyle: Supporting joint health requires a holistic approach that includes diet, supplements, low-impact exercise, and weight management.

Frequently Asked Questions

No, you cannot get type two collagen from plants because collagen is an animal-specific protein. Vegan and vegetarian diets can support your body's natural collagen production by supplying the necessary amino acids and cofactors, such as vitamin C, but they do not contain collagen itself.

Yes, chicken feet are an excellent food source of Type II collagen. They contain a high concentration of cartilage, which is where this specific type of collagen is found.

Undenatured (native) Type II collagen is processed at low temperatures to keep its natural, triple-helix structure intact, which is believed to help support the immune system's response to joint health. Hydrolyzed Type II collagen is broken down into smaller peptides for easier absorption, though its mechanism of action differs from the undenatured form.

While unable to consume collagen directly, vegetarians can support natural collagen production by eating foods rich in vitamin C (citrus fruits, berries), zinc (nuts, seeds), and copper (cashews, leafy greens), which are all vital cofactors.

Bone broth, especially when made from chicken, is considered a good food source of Type II collagen. The slow cooking process extracts the collagen from the bones and cartilage, though the exact amount can vary.

Yes, collagen supplements can contain different types. Many on the market contain Type I and III, which are beneficial for skin and hair. Those specifically targeting joint health will often contain Type II collagen, sometimes combined with other joint-supporting ingredients like glucosamine and chondroitin.

Eating Type II collagen doesn't directly rebuild cartilage in a 'like-for-like' manner. Instead, your body breaks it down into amino acids to use where needed. Undenatured Type II, however, has a distinct immune-modulating effect that may help support joint health and potentially stimulate the body's own collagen production.