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Understanding all the different types of collagen
Collagen isn’t just one thing – it’s a family of proteins, each with its own role in keeping your body strong, flexible, and resilient. From glowing skin to healthy joints and strong bones, different types of collagen support different parts of your body.
In this article, we’ll break down the main types of collagen, what they do, and how to support them through diet and lifestyle.
What is collagen?
Collagen is a type of protein – the most abundant protein in your body. It makes up about 30% of your body’s total protein and is the main building block of your body’s skin, muscles, tendons, ligaments, and other connective tissues.
It’s also found in your intestinal lining and is an important component in keeping things soft and supple, helping to avoid microscopic rips and tears from occurring in the gut lining.
Your body naturally produces collagen, however, after the age of around 25, this production slows down and levels start to dwindle. Some people like to incorporate collagen-rich foods into their diet such as bone broth, fish, chicken, beef, and egg whites.
Others prefer to include collagen supplements in their diet to help keep their levels topped up.
Let’s take a look at some of the different type of collagen there are, their function in the body, and how to source them.
Where is collagen sourced from?
Endogenous collagen is natural collagen that the body produces and uses. Exogenous collagen is synthetic and comes from an outside source, such as in the form of supplements.
Most collagen comes from animals, mainly cows, pigs, chicken and fish. It is extracted by either simmering animal bones in water which releases the collagen, or extracting it from parts such as skin and ligaments.
Marine collagen is a type of collagen sourced from fish and other sea life. It’s a growing market, with demand increasing following studies into its effectiveness on skin elasticity, leading to improved anti-aging results.
Fish collagen is extracted from cold-water fish. Fish collagen is absorbed up to 1.5 times more efficiently into the body which means it has superior bioavailability over bovine types. This is due to its smaller particle size.
The smaller particle size allows an easier and faster uptake and transportation of the collagen peptides to the skin, bones and joints for the synthesis of new collagen.
What are peptides?
Hydrolysed collagen (also known as collagen peptides) is collagen that’s been broken down into more easily dissolvable amino acids. Our Pure Fish Collagen peptides are made from the skin of wild-caught cod fish. Since these parts are typically discarded during fish processing, using them to make hydrolysed collagen is environmentally friendly.
Marine collagen is classified as type I collagen. It is renowned for its high collagen content, which is absorbed well by the body and gets to work quicker than bovine collagen.
Because it is absorbed more efficiently and enters the bloodstream more quickly, it is considered the best source for medical purposes. It is refined to remove any fishy smell or taste while retaining its nutritional profile.
Another form of collagen supplements is bovine collagen, which comes from cows, buffalo and bison. Collagen from bovine and porcine sources is type II collagen – which is found in the cartilage.
When researched, bovine collagen was found to increase collagen type I and III, found in the skin.
How many different types of collagen are there?
There are 28 different types of collagen, but we tend to focus on the main three which are –
Type I collagen is the most abundant form of collagen in the body – found in your skin, nails, bones, tendons, ligaments, and organs. Because it plays such a vital structural role, maintaining healthy levels of type I collagen is essential for skin elasticity, strong hair and nails, and joint and bone health.
As you age, natural collagen production declines. This can lead to visible signs like fine lines and thinning hair, as well as reduced flexibility and resilience in tendons and bones, making it even more important to support collagen levels as part of an active lifestyle.
Chuckling Goat Pure Fish Collagen is a hydrolysed source of type I collagen, designed for easy absorption to help replenish what your body naturally loses over time.
Type ll is found in cartilage and joints, playing a key role in cushioning and mobility. Although it’s less abundant than Type I, it’s still essential for joint health – especially as you age. Staying active helps support healthy bones and encourages the natural repair of wear and tear in the joints.
Type lll is the second most abundant type of collagen in your body. It supports the structure of your muscles, organs, and blood vessel and is responsible for promoting skin elasticity and hydration.
It’s also worth noting two other types of collagen which aren’t as widely used but still have a role to play –
Type lV is a primary structural component of basement membranes, and provides structural and functional support to various cell types.
Type X collagen is found specifically in the hypertrophic zone of the growth plate. It’s developmentally regulated, meaning it’s only produced during certain stages of cartilage development and bone formation.
Why is collagen important?
Since collagen is a key component in bones, skin and muscles, maintaining optimum levels has several benefits, which include –
- Improving skin health
- Relieving joint pain
- Preventing bone loss
- Boosting muscle mass
- Strengthening hair and nails
- Improving gut health
Which collagen do we would recommend?
We recommend fish collagen! Unlike bovine collagen, fish collagen is similar in size to human collagen and easier to digest. Marine and fish collagen is also absorbed into the body more efficiently than bovine collagen, making it a superior option.
How do I take collagen?
Our Gut Health Smoothie is our recommended way to take your collagen. This Gut Health Protocol combines the three key elements of kefir, Complete Prebiotic powder and Pure Fish Collagen, blended with a handful of blueberries, banana, and milk of choice.
These elements taken together daily is your starting point on your gut healing journey! If you want to really level up, try our Complete Mushroom Blend too! Check out all our gut health essentials here!
As our collagen is a powder, it’s easy and versatile to add into other things too. You can add it into your favourite hot drink such as coffee or hot chocolate, or into soups and stews. Research suggests that hyaluronic acid can help boost collagen production and function in the human body, and vitamin C is critical for the synthesis of hyaluronic acid.
However, our collagen does not contain vitamin C, as we ensure our collagen has absolutely no added ingredients! If you want to take collagen and vitamin C together, you can do this by blending high-vitamin C fruits such as citrus fruits, papaya or strawberries into your daily Gut-Brain Health Smoothie.
What are the side effects to taking collagen?
While side effects to collagen are rare, in some individuals it can result in mild stomach ache, digestive issues, and potentially increased risk of kidney stones. However, it is worth noting people with allergies to fish, seafood, shellfish and marine creatures should avoid taking fish collagen.
If you have a sensitive or reactive system, we recommend starting with a small dose, such as 1/2 teaspoon, and slowly building up to the recommended dose or a tolerable level.
For personalised advice on your gut health needs, get tested!
Any questions? Contact one of our Nutritional Therapists via Live Chat weekdays 8am to 8pm. Want to know more about Chuckling Goat? Check out our About us page.
