Understanding Collagen Types — Which Ones Are Best for Skin, Joints, and Overall Well‑Being

Posted on October 5, 2025

Collagen is the body’s most abundant structural protein, providing strength and support to skin, bones, tendons, cartilage, and more. There are at least 28 collagen types, but a handful account for most of the structural roles relevant to skin, joints, and overall health. Knowing which types do what helps you choose supplements, topical supports, and lifestyle strategies that target your specific goals.

Key collagen types and their roles

• Type I: The most abundant collagen. Found in skin, tendons, ligaments, bones, and teeth. It provides tensile strength and firmness — crucial for skin elasticity and wound healing.
• Type II: Primary component of hyaline cartilage and joint structures. Essential for cushioning, joint resilience, and cartilage integrity.
• Type III: Often coexists with Type I in skin, blood vessels, and internal organs. Supports skin structure, elasticity, and vascular health; important during tissue repair.
• Type IV: Major component of basement membranes that underpin skin and internal tissues; supports filtration and cell organization.
• Type V and X: Present in small amounts in skin, placenta, and cartilage; influence fibril formation and cartilage health. Type V contributes to hair and cell surfaces; Type X is involved in cartilage mineralization.
• FACITs and Network-Forming Collagens (e.g., types IX, XII): Support collagen fibril organization and cartilage matrix structure.

Which Collagen Types are Best for Different Goals

Skin Health (firmness, elasticity, hydration, reduced wrinkles): Type I and Type III are most important. They make up the dermal collagen matrix and are the primary targets for skin-rebuilding strategies & keeping you looking young! Collagen peptides labeled “Type I/III” or bovine-sourced hydrolyzed collagen often support skin improvements in clinical studies.

Joint & Cartilage Health (pain reduction, mobility, cartilage preservation): Type II is the primary target. Undenatured Type II (UC-II) and specific hydrolyzed Type II preparations have evidence for reducing joint pain and improving function. Type X (and supporting matrix collagens) play roles in cartilage repair and health.

Overall Wellbeing, Bone, Gut & Connective Tissue Support: A combination of Type I, III, and V benefits bones, connective tissues, and vascular health. Marine and bovine collagen peptides often provide Type I and III profiles that support bones, skin, and general connective tissue. Collagen may also support gut lining integrity indirectly (via amino acids like glycine and proline), immune health, and recovery.

Forms of Supplemental Collagen & What They Deliver

• Hydrolyzed collagen peptides (bovine, porcine, marine, chicken) Broken into short peptides for easy absorption; most research on skin & general connective tissue uses these. Bovine tends to be rich in Type I/III; marine sources are high in Type I; chicken-derived products often provide Type II benefits for joints. Best for: Skin, hair, nails, general connective tissue, bone support (Type I/III).
  
• Undenatured Type II collagen (UC-II) Intact Type II collagen that can modulate immune responses and support joint comfort at low doses.
  Best for: Cartilage and joint function.
  
• Gelatin: Denatured collagen (longer peptides); helpful in cooking and some joint/skin benefits but less bioavailable than hydrolyzed peptides. Best for: Culinary uses and general protein/collagen support.
  
• Collagen Blends: Combine multiple sources/types to target skin & joints together. Best for: Broad support across tissues.
  

Evidence Summary & Dosing Guidance

• Skin: Many randomized trials show improvements in elasticity, hydration, and wrinkle appearance with hydrolyzed collagen peptides (common doses 2.5–10 g daily for a minimum of 8–12+ weeks).
• Joints: Hydrolyzed collagen peptides (3–5 g daily) and undenatured Type II (UC-II, ~40 mg daily) have evidence for reducing joint pain and improving function over weeks to months.
• Overall Health: Collagen is a supplemental protein source; typical doses range 5–15 g daily depending on goals and product concentration.

Supporting Nutrients & Strategies

• Vitamin C: Essential cofactor for collagen synthesis — take with collagen and eat vitamin C–rich foods.
• Zinc, Copper & Iron: Cofactors for collagen formation and crosslinking.
• Adequate Protein, Sleep & Healthy Lifestyle: Support endogenous collagen production & tissue repair. Simple, yet, most people don't do it!
• Minimize UV Exposure & High Sugar/Glycation, Stop Smoking, — these accelerate collagen breakdown. So bad for you... Do something about it!

Choosing the Right Product

• Match the source/type to your goal: marine or bovine hydrolysate (Type I/III) for skin; chicken-derived or UC-II for joints.
• Third-party testing, clear labeling of source, dosing, and ingredient transparency matter. Do some research! At JVD MedSpa, we have done the research for you and have the best supplements to help you achieve your goals and support your health!
• If you have allergies (fish, bovine, or poultry), choose a safe alternative source.
• Consult a knowledgeable clinician for personalized dosing and recommendations, especially if pregnant, nursing, or taking other medications.

Bottom Line 

For Skin: prioritize collagen supplements rich in Type I & III (marine or bovine hydrolyzed peptides) plus vitamin C and topical retinoids/antioxidants. For Joints: focus on Type II–targeted products (undenatured UC-II or chicken-derived hydrolyzed collagen) and supportive therapies. For overall connective-tissue & bone health: broad-spectrum collagen blends containing Type I/III (and sometimes V) combined with balanced nutrition and lifestyle measures offer the best coverage.