Updated: 20.08.2024
Liquid collagen type I, II and III – which is the best collagen to drink? Which collagen for skin and hair, and joints?
How to choose the best collagen to drink for skin, hair, and joints? Collagen supplements are experiencing a real resurgence. We still remember a few years ago experts' opinions claiming that it couldn't possibly work. Science progresses, and we now have many scientific studies that confirm the benefits of collagen supplementation, and many experts' opinions have done a 180-degree turn! From this article, you will learn what collagen to choose and which collagen will be appropriate.
Types of natural collagen in the body - what is collagen?
Pure collagen is a protein, specifically its molecules, composed of amino acids. Thanks to its properties (stiffness and resistance to stretching), it provides an ideal matrix for skin, tendons, bones, and ligaments. Collagen fibers are built from proline, hydroxyproline, glycine, and hydroxylysine. We distinguish various types of natural collagen, and interestingly enough, as many as 28 have already been discovered! However, the body primarily contains collagen types 1, 2, 3, and 4, and collagen type I alone accounts for as much as 90% of the total content of this protein in our body [1]. The different types of collagen are defined by their distinct molecular composition, specifically the composition of the α (alpha) chain, as well as their functions and presence in specific tissues/organs. Since the first four types of collagen are most frequently discussed, we will summarize their functions and the tissues/organs where they are found in the table below.
Collagen – properties – which collagen for skin and hair, and which for joints?
Origin of collagen
Many people are still wondering what collagen to choose. Currently, collagen can be extracted from natural animal sources or from recombinant protein production systems using bacteria, yeasts, insects, or plants. As a curious fact, we can tell you that on the market (mostly international for now), we can already find a raw material called "vegan collagen," but we should not (yet) attribute the same effects to it as to collagen of bovine or fish origin.
Returning, the extraction process involves chemical and enzymatic hydrolysis. You've probably heard the term "hydrolyzed collagen" more than once - the name is related to these processes, and hydrolyzed collagen itself has higher solubility compared to native collagen [2]. By far, the most common types of collagen available on the market are bovine, porcine, and marine collagen, i.e., fish collagen. Which one to choose? You'll find out in the rest of the article!
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What collagen source will be best for you?
In supplements available on the market, we find collagen types I, II, and III. Type 1 collagen is primarily found in fish collagen, type 2 in chicken and bovine collagen, and a mixture of type 1 and 3 collagen can be found in porcine and bovine collagen.
Will the source matter at all? Today, it seems that the action of collagen as a supplement is not so much to intensify collagen synthesis per se, but to provide substrates (proline and hydroxyproline) that are supposed to support this synthesis. Now, although limited evidence indicates possible differences in the amount of supplied substrates depending on the collagen source, overall, it seems that supplementation with fish, bovine, and porcine collagen will result in similar concentrations of the aforementioned substrates for collagen synthesis, so mechanistically, the source may not be of major importance (studies have not shown this).
Collagen Type I - fish, bovine, and porcine collagen
Type I collagen is considered unique because it constitutes the majority of the total collagen content in the human body. This collagen can originate from mammals, amphibians, fish, marine animals, or recombinant human collagen. In supplements, you'll find it in fish collagen and in combination with type III in bovine or porcine collagen [3].
Collagen Type II - where is it found?
Type II collagen occurs naturally much less frequently than type I, but it has been represented in research. Several clinical experiments have confirmed its effectiveness - mainly in the context of joint problems.
And where is type 2 collagen found? Type II collagen can come from beef or fish bones, but most often we encounter it (both in supplements on the market and in scientific research) obtained from chicken sternum cartilage. For example, in one study, even small amounts of type II collagen, derived from poultry, led to an improvement in joint pain [4].
Collagen Type III - porcine and bovine collagen
Type III collagen is the second most abundant collagen. In the body, it combines with type I collagen to form so-called fibrils in many tissues. Although we know relatively little about its functions, preliminary data show that it plays a significant structural role in the functioning of our joints [5]. It can be found in porcine or bovine collagen.
Which liquid collagen to choose? What is the best type of collagen, how to use collagen?
Alright, so which type of beauty collagen will be best for you? This question is very difficult to answer. Collagen types I and III are most frequently studied, however, type II also has scientific publications demonstrating benefits from its use. Unfortunately, no direct comparison has been made between them in any study. Analyzing the topic from a physiological perspective, we are unlikely to find any arguments for the benefits of collagen X over Y, because these proteins undergo denaturation in the digestive tract anyway, and the spatial structure of this protein is destroyed. Therefore, it seems that "the strongest collagen" does not exist and it will not make any practical difference whether you choose collagen I, II, III or a mixture.
How to take collagen? Supplements containing collagen should be taken according to the manufacturer's recommendations. Most often, however, it is one serving per day. To see effects, supplementation should be continued for at least several weeks. Remember to maintain a varied diet and regular physical activity. If you have any doubts, it is worth consulting a doctor.
Summary
Collagen is a supplement that is experiencing a real resurgence - just a few years ago it faced a wave of criticism, and today it is represented by dozens of studies and undoubtedly has great potential. If you're wondering which collagen to choose to improve skin and nail quality, we'll summarize it for you:
- the type of collagen doesn't seem to matter in the final effect, so don't worry about it and just choose a product from a trusted manufacturer that you find appealing. We recommend our product!
We hope that after reading the article, you now know what collagen is, where it is found, which collagen to choose for wrinkles, and which is the most absorbable collagen for joints. The supplement market is so vast that a conscious choice of the potentially most beneficial product for you is important, and finally, we encourage you once again to check out the eatyx product offer!
Bibliography
- Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-
- Wang H. A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers (Basel). 2021 Nov 9;13(22):3868. doi: 10.3390/polym13223868. PMID: 34833168; PMCID: PMC8620403.
- Naomi R, Ridzuan PM, Bahari H. Current Insights into Collagen Type I. Polymers (Basel). 2021 Aug 9;13(16):2642. doi: 10.3390/polym13162642. PMID: 34451183; PMCID: PMC8399689.
- Lugo JP, Saiyed ZM, Lau FC, Molina JP, Pakdaman MN, Shamie AN, Udani JK. Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. J Int Soc Sports Nutr. 2013 Oct 24;10(1):48. doi: 10.1186/1550-2783-10-48. PMID: 24153020; PMCID: PMC4015808.
- Wang C, Brisson BK, Terajima M, Li Q, Hoxha K, Han B, Goldberg AM, Sherry Liu X, Marcolongo MS, Enomoto-Iwamoto M, Yamauchi M, Volk SW, Han L. Type III collagen is a key regulator of the collagen fibrillar structure and biomechanics of articular cartilage and meniscus. Matrix Biol. 2020 Jan;85-86:47-67. doi: 10.1016/j.matbio.2019.10.001. Epub 2019 Oct 23. PMID: 31655293; PMCID: PMC7137252.
