Which Type of Collagen is Right for Me?

Collagen has become a popular beauty supplement over the recent years, but did you know there were different types of collagen? 

There are a whopping 28 different types of collagen and different sources you can find them, including from bovine, marine, and pig species Each of these is made up of differing combinations of the various types of collagen [1].

So, how can you tell what type of collagen is right for you? Let’s dive in.

What is Collagen?

Collagen is an abundant protein in the human body that plays a vital role in the structure of your connective tissue and cells, including your skin. As mentioned earlier, there are 28 different types but type 1 collagen makes up over 90% of the collagen found in our bodies. Other popular types found in supplements are collagen type II, and III, and sometimes IV and V [1, 2].

As you age, you begin to produce less collagen which can cause visible signs of aging such as fine lines and wrinkles as well as potential health implications such as joint pain and a reduction in bone strength [3].

Certain lifestyle factors can also cause a decrease in collagen production such as smoking, poor diet, excessive alcohol intake, and excessive sun exposure. 

What are the Different Types of Collagen Supplements?

Most collagen supplements contain a mixture of types of collagen but mainly include collagen types I, II, and III in varying amounts. 

Collagen can come from many sources but supplemental collagen is typically derived from bovine, pig, or marine sources. The main difference between these is the amounts of the three different types of collagen they provide. 

For example, bovine collagen tends to include higher amounts of type I and type III collagen whereas marine includes higher amounts of type I and type II.

Why Do People Take Collagen?

Research studies have found that taking supplemental collagen can provide several health benefits including improving the health and appearance of your skin by increasing skin hydration and elasticity, and reducing wrinkles hence why collagen supplements have become so popular as a beauty supplement [4]. 

Collagen supplements are believed also to provide several other benefits including reducing joint pain and increasing bone mineral density for stronger bones.

Main Benefits of Bovine Collagen

Your skin is made mainly from collagen types I and III so it’s believed that bovine collagen, which contains higher amounts of collagen types I and III may be more beneficial for improving the elasticity and appearance of our skin [5].

Main Benefits of Marine Collagen

Marine collagen contains higher amounts of collagen type I and II which may be more impactful for joint health. Some studies have also shown marine collagen may be less inflammatory and have a higher absorption rate than bovine collagen [6, 7].

Marine vs Bovine: Which Collagen is Right for ME?

While it’s believed bovine collagen may help more with skin and marine collagen may help more with joints, both are believed to provide benefits in those areas and the differences may not be as significant as it sounds. More research on this is still needed.

When choosing which collagen supplement may be right for you, consider why you wish to take collagen. You also want to consider your individual preferences, dietary restrictions, and religious beliefs as they could also impact your choice.

But don’t fret. Regardless of what types of collagen you choose, you are likely to get the benefits in either area you are hoping for. 

What to Avoid in Collagen Supplements?

When choosing a collagen supplement, avoid products that contain a lot of added ingredients, such as herbal additives as the research on these are limited. 

Additionally, avoid collagen supplements that contain high amounts of added sugars, artificial flavors, additives, or preservatives or those that contain ingredients you are allergic to.

One of the easiest ways to add collagen to your diet is to add a collagen creamer to your coffee, like the grass-fed collagen creamers from Naked. 

TL;DR

If you are trying out collagen as a beauty supplement or to help reduce joint pain or increase bone density, you are probably wondering what kind you should take. While there are different collagen sources and many marketing strategies you’ll see to convince you one is better than the other, bovine and marine sources of collagen all provide similar benefits in all the same areas. 

If you are really concerned about getting the most bang for your buck, use marine collagen for joint health and bovine for skin health as these contain higher concentrations of the types of collagen that are more likely to be beneficial for those areas.