There are at least 16 types of collagen in the human body, including type 1,2,3,5 and 10. Nonetheless, 80-90% of collagen is of type 1,2 and 3. There are also different type of collagen found in foods and supplements.
- Type 1: The most abundant and strongest in the human body, its fibers form tendons, ligaments, organs and our dermis. This type also helps forming bones and can be found along the GI tract, helps with wound healing, gives starchiness to the skin and holds our tissue together.
- Type 2: Helps building cartilage (in connective tissue), highly beneficial for our joints’ health, prevention of pains and arthritis symptoms.
- Type 3: Important in what makes up our organs and skin, gives elasticity and firmness to our skin and even forms blood vessels and tissue within the heart. Deficiency of type 3 collagen is linked to higher risk of ruptured blood vessels.
- Type 5: Needed to make the surface of the cells, hair strands, placental tissue (in pregnant women).
- Type 10: Helps with new bone and articular cartilage formation, involved in the creation of bone tissue, it’s been found beneficial for bone fractures healing and repairing of synovial joints.
You can find collagen mainly in foods high in protein such as:
- Beef collagen: Type 1 and 3 provider, rich supply of glycine and proline, hence useful in creatine production. Aids with muscle building and own collagen production. Skin, bones and muscles of the cow.
- Chicken collagen: Type 2 provider and best for building cartilage. Great for joint health, and due to its chondroitin sulfate and glucosamine sulfate, it’s considered anti-aging. Most collagen supplements contain this type.
- Fish collagen: Type 1 provider with glycine, proline and hydroxynproline. Associated with benefits for joints, skin, organs, blood vessels, digestion and bones. It’s important to provide vitamin C to aid the hydroxynproline stability.
- Egg shell membrane collagen: Mostly provider of type 1, but also found to contain type 3, 4, and 10. It provides naturally hyalauronic acid and various amino acids that aid with building connective tissue, wound healing, building muscle mass and reducing discomfort.
Collagen peptides contain the exact set of aminos and nutrients as collagen but with shorter chains of proteins (easier to dissolve, digest and higher bioavailability).