Type 1, 2 & 3 Collagen: What's the Difference & Which Do You Need?

You’ve heard the buzz about collagen for glowing skin and stronger joints. But as you start looking for a supplement, you quickly run into a new layer of complexity: Type 1, Type 2, Type 3. What does it all mean, and how do you know which one you actually need? 

Don't worry, it's simpler than it sounds. Understanding the role of each collagen type is the key to unlocking the right benefits for your specific goals. While there are over 28 types of collagen in the body, three of them make up about 90% of the total, and they are the ones that matter most in supplementation. 

This guide will break down the science. We’ll explain exactly what each type does, who it’s for, and why the combination of Type 1 and 3 is the most powerful choice for overall health, vitality, and visible results. 

 

Key Takeaways: The 3 Main Collagen Types

• Type 1 Collagen: This is the body's main structural collagen, making up 90% of your total supply. Think of it as the "beauty" collagen, essential for firm skin, strong hair and nails, and healthy bones.

• Type 2 Collagen: This is a highly specialised collagen, found almost exclusively in cartilage. It acts as a cushion for your joints, making it the "joint-specific" collagen.

• Type 3 Collagen: The second most abundant type, always found alongside Type 1. It provides structure to muscles, organs, and the gut lining, and is critical for skin plumpness and elasticity.

• The Verdict: For the most common wellness goals—improving skin, strengthening hair, and supporting gut health—a supplement rich in both Type 1 and Type 3 collagen is the most effective and comprehensive choice.

 

A Quick Refresher: What is Collagen?

Before we dive into the types, let's recap. Collagen is the most abundant protein in your body, acting as the primary building block for your skin, bones, muscles, tendons, and ligaments. It’s the "scaffolding" that provides strength and structure.

Our natural collagen production peaks in our early 20s and begins to decline by about 1-1.5% per year from there (2). This decline leads to the common signs of ageing like wrinkles, sagging skin, and stiffer joints. High-quality supplementation provides your body with the amino acids it needs to rebuild and repair its own collagen stores.

 

Type 1 Collagen: The Foundation of Skin, Hair & Nails

If you're interested in collagen for its visible, anti-ageing benefits, Type 1 is your hero. It is by far the most prevalent type in the body.

What it does: Type 1 collagen forms the structural foundation of your skin's dermis layer, bones, tendons, and connective tissues. Its dense fibres are responsible for the strength and resilience of these tissues (1).

Key Benefits:

• Minimises fine lines and wrinkles by strengthening the skin's structure.

• Improves skin hydration and elasticity for a plumper, more youthful look.

• Strengthens weak or brittle nails.

• Supports the health and thickness of your hair.

A comprehensive 2021 systematic review of clinical trials found that hydrolysed collagen supplementation was effective in improving skin hydration, elasticity, and reducing wrinkles (3).

 

Type 2 Collagen: The Joint & Cartilage Specialist

 

Type 2 collagen is much more specialised. You won’t find it in skin or bones; its primary domain is cartilage.

What it does: Type 2 collagen forms the cushioning network of fibres in cartilage, the flexible tissue that protects the ends of your bones within joints. It provides the tensile strength and elasticity needed for joints to absorb shock and move smoothly.

Key Benefits:

• Specifically supports joint comfort and mobility.

• Helps maintain healthy cartilage function.

Who is it for? Supplementation with Type 2 collagen is typically sought by those with very specific joint-related concerns. Clinical studies have shown its effectiveness in improving joint pain and function in individuals with osteoarthritis (4). It is most commonly sourced from chicken or fish cartilage.

 

Type 3 Collagen: The Unsung Support Hero

 

Think of Type 3 collagen as Type 1's essential partner. It's the second most abundant type in the body and is almost always found alongside Type 1, particularly in our skin and organs.

What it does: Type 3 provides structure to hollow organs like the intestines and blood vessels, as well as our muscles. In the skin, its fibres are interwoven with Type 1 to give our skin its softness, firmness, and plumpness (1).

Key Benefits:

• Works synergistically with Type 1 to promote skin elasticity.

• Supports the integrity of the gut lining, which is crucial for digestive health (5).

• Forms the building blocks for the cardiovascular system.

 

The Power Duo: Why Type 1 & 3 Are Best for Overall Wellness

 

When you look at how the body works, it becomes clear that Type 1 and Type 3 collagen are a team. They are the foundational proteins for the vast majority of tissues that we want to support for both health and aesthetic reasons.

By supplementing with a formula rich in both types, you are giving your body the complete toolkit it needs to:

• Rejuvenate Skin: Rebuild the entire dermal matrix for improved firmness and hydration.

• Strengthen Hair & Nails: Provide the core building blocks for resilient growth.

• Support Gut Health: Reinforce the structure of the intestinal wall.

• Aid Muscle Recovery: Assist in the repair of soft tissues after exercise.

For the health-conscious Australian looking to invest in a single, highly effective supplement for whole-body benefits, choosing one that delivers both Type 1 and 3 is the most logical and efficient approach.

 

The True Protein Solution: A Complete Type 1 & 3 Formula

We formulated our True Collagen + Vitamin C with this science at its core. We use premium, hydrolysed bovine collagen because it is naturally rich in the powerful combination of Type 1 and Type 3 collagen.

This wasn't an accident. We chose this source specifically to deliver the synergistic benefits that target the most common wellness goals of our community, from vibrant skin and strong nails to a healthy gut and resilient body.

Sourced from grass-fed cattle, our collagen is hydrolysed for maximum absorption and fortified with Vitamin C. Why is that important? Because Vitamin C is a non-negotiable co-factor in collagen synthesis. Your body literally cannot produce new collagen without it; it's essential for stabilising the collagen molecule (6). This complete formula ensures you're not just consuming collagen; you're giving your body everything it needs to put it to work.

 

Frequently Asked Questions

1. Which collagen type is best for skin and wrinkles?

Type 1 is the most important for skin structure. However, it works in partnership with Type 3 for optimal elasticity and firmness. A supplement containing both is the best approach for visible anti-ageing results, as confirmed by multiple studies (3).

2. Can I take all three types of collagen at once?

Yes, you can. However, for most people's goals, focusing on a high-quality Type 1 & 3 supplement is the most effective strategy. If you have specific joint concerns, you might consider adding a separate Type 2 supplement.

3. How do I know which collagen types are in a supplement?

Check the source on the label. Bovine (cow) collagen is a rich source of Type 1 and 3. Marine (fish) collagen is almost exclusively Type 1. Type 2 is typically sourced from chicken sternum or fish cartilage.

 

The Final Word

Navigating the world of supplements can be confusing, but understanding the roles of different collagen types puts the power back in your hands. While Type 2 serves a specific purpose for joints, the combination of Type 1 and Type 3 offers the most comprehensive, foundational support for the goals that most of us share: healthy skin, strong hair and nails, and a resilient body that feels as good as it looks.

By choosing a supplement that honours this science, you can be confident you’re making the smartest investment in your long-term wellness.

 

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