Collagen EXPLAINED: Types I, II, III + What Actually Works

Dr. Brian Yeung, ND

903 views • 4 months ago

Video Summary

Collagen supplements are categorized into three main types: type one, type two, and type three, with type one being the most abundant in the body, found in skin, bones, and connective tissues. Type two is primarily in cartilage for joint flexibility, while type three aids tissue elasticity in skin, blood vessels, and organs. Supplements are typically available as native (whole) collagen or collagen peptides, which are smaller, more digestible fragments. Native type two collagen is often used for autoimmune joint issues by helping build immune tolerance, whereas peptides provide amino acids for general tissue repair, particularly for skin, joints, and tendons.

For skin health, oral collagen peptides, especially from fish sources, are most effective for improving hydration and elasticity, with dosages ranging from 400 mg to 12 g daily for 4 to 12 weeks showing positive results, though wrinkle reduction is less consistent. Peptides also show promise in aiding wound healing and recovery for burns or pressure ulcers. For hair and nails, research is limited, with peptides offering minimal proven benefits beyond addressing specific issues like hair loss or brittle nails. In joint health, both native type two collagen and peptides are beneficial for osteoarthritis and general knee pain, with branded forms potentially being more effective. However, they do not significantly improve symptoms of rheumatoid arthritis. Collagen peptides have not demonstrated significant advantages for muscle growth, recovery, or reducing exercise-related damage compared to placebo or whey protein, though they can serve as an additional protein source.

Short Highlights

Collagen comprises three main types: type one (90% of body's collagen, found in skin, bones, tendons), type two (in cartilage for joint flexibility), and type three (in skin, blood vessels, organs for elasticity).
Supplements come in native (whole) or hydrolyzed (peptide) forms; peptides are smaller and easier to absorb.
Oral collagen peptides are most effective for skin hydration and elasticity, with doses of 400 mg to 12 g daily for 4-12 weeks showing results, particularly from fish sources.
For joint health, native type two collagen and collagen peptides aid osteoarthritis and general knee pain, but not rheumatoid arthritis.
Collagen peptides offer limited proven benefits for hair and nails and do not significantly boost muscle growth or workout recovery compared to other protein sources.

Key Details

Types of Collagen and Their Functions [00:00]

Type one collagen is the most prevalent, making up approximately 90% of the body's collagen and is found in skin, bones, tendons, ligaments, and connective tissues, providing strength and structure.
Type two collagen is predominantly found in cartilage, playing a crucial role in joint flexibility and shock absorption, and is also present in the eyes and inner ears.
Type three collagen, often found alongside type one, is in skin, blood vessels, and internal organs, contributing to tissue elasticity and is important in early wound healing.
Supplements typically offer type one and type two collagen; type three is less common as a standalone due to its presence in type one sources and reduced importance in mature tissues.

Native collagen, especially type two, is often used in treating joint issues like osteoarthritis.

Forms of Collagen Supplements and Their Uses [01:07]

Collagen supplements exist in two primary forms: native (whole, unbroken structure) and collagen peptides (smaller, hydrolyzed fragments).
Native collagen is larger and more stable but harder to digest, often used for autoimmune-related conditions like joint issues by building immune tolerance.
Collagen peptides are broken down into smaller pieces, making them easier for the body to absorb and utilize for general nutritional support, supplying amino acids for tissue rebuilding.
Most generic peptide supplements are blends of various collagen types, with the source (cow, chicken, fish, pig) often being more impactful than the specific type.

These smaller pieces are much easier for the body to absorb and use.

Collagen for Skin Health [03:12]

Oral collagen peptides are the most effective form for improving skin hydration and elasticity, with doses ranging from 400 mg to 12 g daily for 4 to 12 weeks showing significant improvements in older adults.
Fish-based collagen peptides demonstrate the most benefit for skin, while chicken-sourced peptides may offer slight elasticity improvements but not hydration.
While peptides can improve skin at a deeper level, their effect on visibly smoothing wrinkles is not consistently noticeable, with some studies showing no difference from placebo by day 84.
Collagen peptides can aid in skin healing, with studies showing improvements in women with sun-damaged skin and faster wound healing in burn patients.

In summary, if your goal is better skin hydration and elasticity, especially at the deeper layer level, fish derived collagen peptides taken orally may help.

Collagen for Hair and Nails [05:41]

The research on collagen for hair and nails is significantly less extensive than for skin.
For hair, one study indicated that a supplement with hydrolyzed collagen plus medication reduced hair loss more effectively than medication alone, but the inclusion of multiple ingredients makes it difficult to attribute the benefit solely to collagen.
A small study on individuals with brittle nails showed improved growth and fewer symptoms after taking collagen peptides for six months, but the absence of a placebo group limits the conclusions.
Collagen is unlikely to significantly benefit hair or nails unless addressing underlying issues like hair loss or brittle nail syndrome.

Collagen probably won't do much for your hair or nails unless you're already dealing with a problem like hair loss or brittle nail syndrome.

Collagen for Joint Health [06:27]

Strong evidence supports collagen peptides and native type 2 collagen for joint health, while type 1 offers minimal support for joint issues.
Native type 2 collagen daily intake can reduce knee osteoarthritis symptoms such as stiffness, pain, and limited movement, even benefiting individuals with type 2 diabetes.
Collagen peptides have also shown effectiveness in reducing pain in adults with osteoarthritis and have demonstrated modest improvements in pain, stiffness, and mobility in individuals with non-arthritic knee pain.
Native type 2 collagen can improve knee range of motion, and collagen peptides have shown modest relief in student athletes with joint pain and improvements in joint pain and stiffness in older adults.
Notably, native type 2 collagen does not significantly improve symptoms for rheumatoid arthritis patients based on standard medical criteria.

Among the options, branded products like UC2 or NEXT2 may be more effective than generic collagen supplements.

Collagen for Muscle Growth and Recovery [08:22]

Collagen has been marketed for boosting muscle growth, aiding workout recovery, and reducing exercise-induced joint stress, but only collagen peptides have been studied in this context.
Studies in healthy adults performing resistance training showed that collagen peptides did not lead to greater strength gains compared to placebo.
Active adults taking collagen peptides post-exercise did not experience a noticeable difference in muscle soreness, and daily supplementation did not appear to reduce muscle damage or aid repair compared to placebo.
Collagen peptides may serve as a general source of protein and amino acids for active adults, but they offer no clear advantage over other protein supplements like whey protein.