What Type of Collagen Is Best for Joints? A Guide
Did you know there are different types of collagen? Not just that, but each type functions a little differently in the body, and if you’re looking for certain benefits, then you’ll need to get specific about which type of collagen you’re taking.
For instance, if you want to support your joint health, you might want to focus on Type I and Type II collagen. Read on to learn more about these types of collagen, what they do, and how you can take them.
What Are the Different Types of Collagen?
Collagen isn’t a one-size-fits-all protein. In fact, your body is home to at least 28 types of collagen, opens in a new tab, but most of the collagen in your body is made up of only three types. These are Type I, Type II, and Type III.
Type I is the most abundant and can be found in your skin, bones, tendons, and ligaments. Type II is found in cartilage, while Type III is found in skin and blood vessels.
Each type of collagen has a different function. That’s why choosing the right type of collagen matters if you’re looking to support specific areas like your knees, elbows, or creaky post-gym shoulders.
Which Type of Collagen Is Best for Joint Health?
We know it can be overwhelming to learn about all of these different types of collagen, but that’s why we’re here. Read on for the full breakdown on what makes Type I and Type II different and how they can support joint health in their own ways.
Type I
Type I collagen, opens in a new tab isn’t technically the star of joint health, but it still plays a pretty supportive role — literally. Since Type I is found in bones, tendons, and ligaments, it acts like the scaffolding that holds your joints together. It helps keep your connective tissues strong and springy, which means fewer aches when you're chasing PRs or toddlers.
Some research suggests that hydrolyzed collagen (which is often rich in Type I) may help ease joint pain associated with activity or aging, opens in a new tab. This is probably because it can support the surrounding structures of your joints.
Type II
Type II collagen makes up the majority of the collagen found in articular cartilage, the tissue that cushions your joints. Thanks to this tissue, your joints can glide like a well-oiled hinge.
Clinical studies have shown that undenatured (native) Type II collagen can support joint comfort and mobility, opens in a new tab. One study found that just 40 mg per day of undenatured Type II collagen significantly reduced joint discomfort and improved flexibility over 90 days.
Unlike hydrolyzed collagen, which provides the raw materials our bodies use to make collagen (amino acids), undenatured Type II works by promoting an immune tolerance mechanism, opens in a new tab. Essentially, it tells your body to slow down the inflammatory response that’s hurting your joints. So if you’re targeting cartilage repair or joint inflammation, Type II can help.
How To Choose a Collagen Supplement
Knowing what type of collagen you’re looking for is a good start to your supplement search, but there are other factors you should also think about. For instance, you should think about what form your supplement will come in, whether it’s hydrolyzed, and whether you’ll remember to take it.
Supplement Form
Collagen comes in more forms than your favorite Pokémon — powders, capsules, gummies, and even collagen-infused coffee creamers. The best form for you really depends on your lifestyle and how likely you are to actually take it.
Powders are versatile and can be mixed into everything from smoothies to soups, while capsules are great for those who want a no-fuss convenience. Some studies suggest that liquid or powder forms may be slightly better absorbed than tablets, thanks to faster digestion, but consistency matters more than format.
Of course, there are easier (and tastier) options out there. For instance, our Mushroom Coffee+ contains 4g of grass-fed, hydrolyzed, bovine collagen per serving and is even easier to take than popping capsules. Simply scoop some mushroom coffee into your favorite mug, add some hot or cold water, and enjoy!
Whichever form you choose, just make sure it's clearly labeled with the collagen type, source, and whether it includes helpful ingredients like vitamin C or hyaluronic acid.
Hydrolyzed vs. Regular
Hydrolyzed collagen, also called collagen peptides, opens in a new tab, is basically collagen that’s been broken down into smaller amino acid chains so your body can absorb it more easily. Think of it as collagen that’s been pre-digested. It mixes well, digests quickly, and is backed by research.
Other forms of collagen (like gelatin) are less processed and may not absorb as efficiently, though they still offer nutritional benefits. Then there’s undenatured collagen (usually Type II), which is not hydrolyzed. So, when choosing, pay attention not just to the type of collagen, but how it’s been prepared.
The Importance of Consistency
Here’s the honest truth: Collagen isn’t a quick fix. Taking it once and expecting to feel brand new by lunchtime is like doing a single sit-up and waiting for abs. Consistency is key, and collagen supplements may take weeks to months of daily use, opens in a new tab before you notice improvements.
Collagen is more of a long game. Whether you take it in your coffee, your smoothie, or in capsule form, using it daily is what delivers real results. Set a routine, pick a product you’ll actually stick with (like a cup of coffee in the morning, *hint hint*), and track how you feel over time.
Why Quality Matters
Not all collagen supplements are created equal. You wouldn't buy gas station sushi, right? The same goes for collagen. When it comes to something you're putting in your body daily, quality is everything, from how the collagen is sourced, to how it's processed, to whether it’s clinically backed.
First, where the collagen comes from matters. Bovine collagen, opens in a new tab (which is what we use) is rich in Types I and III, chicken sternum is packed with Type II, and marine collagen is highly bioavailable but contains mostly Type I. You also want to check if the product is third-party tested and free from fillers.
Basically, if you want real results, skip the bargain bin and invest in a clean, research-backed formula that actually does what it claims.
What Other Supplements Support Healthy Joints?
Collagen might be the poster child for joint health, but it doesn’t work alone. First, there’s vitamin C. This vitamin isn’t just good for immunity, it’s essential for collagen synthesis. Without it, your body can’t effectively produce or repair collagen.
Then there’s hyaluronic acid, which acts like a sponge inside your joints, improving lubrication and cushioning. Glucosamine, opens in a new tab and chondroitin are two other supplements with some scientific backing for maintaining cartilage structure and reducing inflammation.
MSM (methylsulfonylmethane) may also play a role in joint comfort, especially when it’s combined with collagen. And don’t forget about omega-3 fatty acids — their anti-inflammatory properties can be a game-changer for stiff joints.
The Bottom Line
So, what type of collagen is best for joints? If you're after cartilage repair and joint mobility, Type II collagen may be your focus, but don't overlook Type I for supporting the tissues around your joints. Pair it with smart supplement choices, good sourcing, and a consistent routine.
Collagen might not be magic, but with a high-quality supplement and a little patience, it comes pretty close. To take advantage of collagen for yourself, check out our selection of mushroom blends, opens in a new tab today!
Sources:
https://my.clevelandclinic.org/health/articles/23089-collagen, opens in a new tab
https://josr-online.biomedcentral.com/articles/10.1186/s13018-023-04182-w
https://pmc.ncbi.nlm.nih.gov/articles/PMC7222752/, opens in a new tab
https://pubmed.ncbi.nlm.nih.gov/19847319/, opens in a new tab
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