Which Collagen is Best: Type 1 or Type 2?

January 11, 2026 •

3 min read

Type I collagen makes up 90% of the body's total collagen, but that doesn't necessarily mean it's the right choice for every person's wellness needs. Deciding which collagen is best, 1 or 2, depends entirely on whether your focus is on skin, hair, and bone health or targeted joint and cartilage support.

Quick Summary

This article explores the key differences between collagen Type 1 and Type 2, including their sources, functions, and primary benefits. It helps you understand which type to choose based on your specific health and beauty objectives, whether for skin and bones or for joint health.

Key Points

Type 1 is a beauty and bone protein: It is the most abundant type in the body and is responsible for providing structure and elasticity to your skin, hair, nails, and bones.
Type 2 is a joint specialist: This type is concentrated in cartilage, the tissue that cushions your joints, and is best for targeted joint health and mobility support.
Source matters for Type 2: Undenatured Type 2 collagen, typically from chicken sternum, is processed differently and is specifically beneficial for regulating the immune response related to joint issues.
Hydrolyzed peptides for absorption: Type 1 collagen is usually sold as hydrolyzed peptides (powder), which are broken down into smaller, more easily absorbed molecules for maximum effectiveness.
Consider a multi-collagen blend: For overall wellness and to address multiple needs (skin, hair, joints), a supplement with a blend of Type 1, 2, and 3 might be the most comprehensive choice.
Your goal dictates your choice: The best collagen for you depends on your health priorities—whether you're aiming for radiant skin and strong bones (Type 1) or improved joint comfort and flexibility (Type 2).

Collagen is the most abundant protein in the human body and is a foundational building block for skin, bones, muscles, and connective tissues. As we age, our natural production of this vital protein slows down, leading many people to seek supplements to offset the decline. However, the world of collagen is not one-size-fits-all, with several types, most notably Type 1 and Type 2, offering distinct benefits based on their composition and location in the body. Understanding these differences is key to choosing the right supplement for your health goals.

The Foundational Protein: Type 1 Collagen

Type 1 is the body's most prevalent form of collagen, providing tensile strength and elasticity to connective tissues throughout the body. It is a vital component of the skin, bones, tendons, ligaments, and organs, making it a comprehensive choice for overall structural integrity. Supplements containing Type 1 collagen are a popular choice for beauty-focused outcomes, such as improving skin hydration, reducing fine lines, and strengthening hair and nails.

Primary Sources:

Bovine Collagen: Sourced from cow hides and bones, this provides both Type 1 and Type 3 collagen.
Marine Collagen: Derived from fish skin and scales, this is known for its high bioavailability and is almost exclusively Type 1 collagen.

The Specialized Supporter: Type 2 Collagen

In contrast, Type 2 collagen is a more specialized form, found almost exclusively in the body's cartilage. Cartilage is the flexible connective tissue that cushions and protects our joints, and Type 2 collagen is the primary protein responsible for its structure and resilience. For this reason, supplements containing Type 2 collagen are specifically marketed for targeted joint and cartilage support, making them a popular choice for athletes or those with arthritis.

Type 2 collagen is often available in an undenatured form, meaning it has not been broken down by heat or chemicals during processing. This form is thought to work differently in the body, using a mechanism known as "oral tolerance" to help regulate the immune system and support joint health.

Primary Source:

Chicken Collagen: Sourced from chicken sternum cartilage, supplements containing Type 2 are typically from this source.

A Tale of Two Collagens: Which Is Right for You?

Choosing between Type 1 and Type 2 depends on your primary health objective. For general anti-aging and overall wellness, Type 1 is the most comprehensive option due to its widespread presence in the body. However, for specific joint pain, stiffness, or other cartilage-related issues, Type 2 provides a more targeted approach.

Comparison Table: Collagen Type 1 vs. Type 2


Feature	Type 1 Collagen	Type 2 Collagen
Primary Location	Skin, bones, tendons, ligaments, organs, hair, nails	Cartilage, spinal discs, eyes
Main Function	Provides structural strength, elasticity, and hydration	Cushions joints and supports cartilage resilience
Key Benefits	Improved skin texture, fewer wrinkles, stronger hair and nails, bone health	Targeted joint health, reduced joint pain and stiffness, supports mobility
Primary Sources	Bovine, Marine (fish)	Chicken sternum cartilage
Supplement Form	Often hydrolyzed peptides (powder)	Often undenatured capsules

The Benefit of Multi-Collagen Supplements

For those seeking broad-spectrum support, multi-collagen protein powders or capsules containing several types, including Type 1, 2, and 3, have become a popular option. Bovine-sourced products often naturally contain a mix of Type 1 and Type 3. Taking a combined supplement may offer synergistic benefits, addressing multiple areas of the body at once. The synergistic effect of taking both Type 1 and Type 2 has been noted, particularly for joint health.

Which to Choose: A Summary for Informed Decisions

For skin, hair, and nails: Focus on Type 1 collagen, especially from marine sources for high bioavailability.
For targeted joint support: Choose a Type 2 collagen supplement, often sourced from chicken cartilage.
For a comprehensive approach: Consider a multi-collagen product or a bovine-based supplement rich in Type 1 and Type 3 to support skin, bones, and muscles.

It is always wise to consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your specific health needs.

Conclusion

There is no single "best" collagen between Type 1 and Type 2; the right choice depends on your wellness goals. Type 1 is the generalist, providing comprehensive benefits for skin, hair, and bone health, while Type 2 is the specialist, offering targeted support for cartilage and joint mobility. Whether you opt for a targeted single-type supplement or a multi-collagen blend, prioritizing a high-quality, bioavailable product is the most important factor for success. By understanding the distinct roles of each type, you can make an informed decision to support your body's specific needs and feel good from the inside out.

Explore the latest research on Type 2 undenatured collagen for joint health.

Frequently Asked Questions

Yes, it is generally considered safe to take Type 1 and Type 2 collagen together. Some multi-collagen supplements combine them for broader benefits, addressing both skin and joint health simultaneously.

Type 1 collagen is widely considered the best choice for hair and nail health. As the most abundant collagen in the body, it helps strengthen the structural integrity of hair follicles and nail beds, reducing brittleness.

Bovine collagen is a rich source of both Type 1 and Type 3 collagen. It is generally not a primary source of Type 2 collagen, which typically comes from chicken cartilage.

Undenatured Type 2 collagen has not been broken down by processing and works by interacting with the immune system in the gut to promote joint health and reduce inflammation, a different mechanism than hydrolyzed collagen.

If your goal is to improve both skin and joints, a multi-collagen supplement containing Type 1 (for skin) and Type 2 (for joints) is the most effective approach. Alternatively, you can take a separate Type 1 supplement and a Type 2 supplement.

Marine collagen is almost exclusively made of Type 1 collagen. It is a popular choice for those looking for skin, hair, and nail benefits due to its high bioavailability.

The ideal form depends on the type. Type 1 collagen is often sold as hydrolyzed powder for optimal absorption, while undenatured Type 2 is typically in capsules to maintain its specific structure for its unique mechanism of action.