To support their collagen levels, people often reach for collagen supplements, which are used for skin, hair, joint, and bone health.* When choosing a collagen—be it grass-fed bovine or marine—you should look for what types of collagen it contains to see if it matches up with your needs. If you’re taking a collagen supplement, you’re getting type I collagen. However, most collagen supplements contain two types of collagen in them: those being type II and III. That’s where the differences start to show up, as they have very different functions. Fran E. Cook-Bolden, M.D., a board-certified dermatologist, says this type of collagen “supports joint health, but it hasn’t really been shown to be that beneficial for the skin.”* It may also work to manage symptoms of joint-related conditions such as osteoarthritis.* This type of collagen is found in marine collagen but not grass-fed bovine. One randomized clinical trial found that people who took a type II collagen supplement for 180 days saw support in their physical function and helped maintain pain and joint stiffness.* Another meta-analysis, which combined data from five previous studies, found that these collagen supplements supported joint stiffness2 in people with osteoarthritis, but it didn’t improve their pain or physical function. Few studies, though, have looked at taking type III exclusively—or at least in the same way that there’s been research done on type I and II—but some overall research points to the benefits of type III collagen. Most notably, research has found that type III collagen content in skin decreases with age; type I also decreased, but to a lesser degree, perhaps implying that type III might be more of a key factor in skin aging. While we don’t know for sure if this is the case, we do know that type III collagen is very important for fibroblast function3.* Fibroblasts are what help us produce collagen itself, as well as elastin. These are vital in wound healing and overall skin health.*
