Nowadays, more and more people are taking on consuming collagen because it is widely advertised that collagen enhances hair, skin and joints health. Besides, many individuals believe that consuming collagen supplements help their body build and keep stronger bones and muscles.
There are more than 28 types of collagen but the most common types which are used in collagen supplements regardless of the brand you may buy are type I, II, III, V, and X.
Let’s review the benefits if each type, the sources where we can get more and whether we need to take all types of collagen. Don’t miss this post!
Different types of collagen
To be honest with you, we yet to know how many types of collagen our body makes. Some researchers believe that there are 16 types of collagen and some say over 28 types of collagen are available in our body.
Nonetheless, no matter how many types of collagen we have, what is important is as we age we need to consume collagen supplements or foods rich in collagen such as bone broth to restore collagen deficiency.
Most common types of collagen
As mentioned above, 5 types of collagen are very common and approximately all collagen-supplement-making companies list these 5 types of collage on their packaging: Type I, type II, type III, type V, type X.
Collagen coming from different sources including cow, fish and chicken contains all five types of collagen not those are just sourced from beef.
But what are the differences between these collagen types? What are the main sources of each type? Should we take all 5 types to see the results? Keep reading to have your questions answered.
Collagen Type I
Collagen type I is the most plentiful collagen in our body making up to 90 percent. It plays an important role in enhancing skin and healing of wounds. This type of collagen is found in different organs most importantly skin, nails, bones, blood vessels and eyes.
So far so good, but the question is where can we find this valuable protein? Fish, egg, bone broth and beef are the main sources of collagen type I. In the following, these sources are briefly reviewed.
This type of collagen is made from sea animals like fish or jellyfish. Thanks to studies showing that consuming collagen sourced from fish would be very helpful, marine collagen has gained more popularity than ever before.
Furthermore, not only can our body absorb it well but also compared with other sources of collagen, it is more environmentally friendly and sustainable.
Egg whites contain proline amino acid which plays an important role in producing collagen in our body. As a result, consuming egg whites daily helps the body make more collagen.
Many people across the world from different cultures have been making this nutrient food by boiling connective tissues and bones of animals. Today, it is very common that chefs make the soups and sauces nutrient by adding bone broth.
Most of collagen supplements are made from beef. Besides, Bones, muscles, tendons and even skin of the cows are also used to produce bovine collagen.
Collagen type II
Gut Lining, cartilage and joints are the organs where collagen type II is found more. Some scholars are of the idea that this type of collagen makes the body produce chemicals reducing pain although there is not enough science-backed evidence in this field.
However, many people take supplements containing collagen type II to relieve the pain and symptoms of osteoarthritis and even muscle pain. In addition, it seems that collagen type II can be effective in immune and digestive function.
Chicken and bone broth are the best sources which are rich in collagen type II even though bovine collagen supplements also have it.
Collagen type III
This kind of collagen is the second most plentiful collagen type in our body. Collagen type III helps you get rid of wrinkles and feel young again! Additionally, you need this type of collagen to have your nails and bones more strengthened.
Heart, muscles and blood vessels are made from collagen type III. This type of collagen is the basic ingredient of blood vessels. Based on a small study, those whose arteries lack standard amounts of collagen type III are at risk of death caused by cardiovascular disease. However, there is not enough evidence that consuming this type of collagen can certainly help.
Similar to collagen type I, Fish, bone broth and beef are the main sources of type III.
Collagen type V
When it comes to pregnancy, we know that the first 4 weeks of a baby’s life is very important. Collagen type V plays a key role in supporting neonatal development and because consuming collagen is safe for pregnant women, mothers are recommended to take it.
On the other hand, this type of collagen is found in our eyes especially in cornea which means that to help enhance eyes health, taking collagen supplements containing type V could be a good idea.
Collagen type X
This type of collagen is mostly founded in your joints and bones. Like collagen type II, chicken is one of the main sources although eggshells are also high in type X. The function of Collagen type X is similar to type II but not as much important as it. It is common that people call collagen type II as “chicken collagen” and type X as “eggshell collagen” referring to the sources they are rich in.
Should all types of collagen be taken?
Now we know different type of collage and their advantages, we need to see if we should take all types to get the most of collagen? Is it safe to incorporate supplemental collagen from different types into our daily food and drink? In the following we will answer this.
Doctors and nutritionists recommend us to consume different types of vegetables. That is why different vitamins are available in a variety of vegetables. However, it is crystal clear that we do not consume lettuce, spinach, onion and other vegetables altogether. We choose those we need.
Just like the vegetables, taking all types of collagen is highly recommended but it does not mean that if we consume one type or combine only two types of collagen, can’t benefit from collagen pros.
Furthermore, adding all types of collagen to our diet seems to be safe. No science-backed evidence tells us to avoid taking them altogether even though it is common that people use type I and type III separately from type II.
Collagen type X is a vital element in forming new bones especially in articular cartilage. This type of collagen is mainly found in bones and joints. Eggshells are rich in type X collagen. The other source of this type of collagen is chicken. The role of collagen type X is nearly equivalent to type II but not as significant as it is.