Did you know there are different types of collagen?
Collagen is, after water, the most abundant substance in our bodies and an essential building block of skin, tendons, and bones. Each type of collagen contains various amino acids, which play unique roles throughout the body.
Let us introduce you to the most important types of collagen.
Collagen Types 1 & 3 for Hair, Skin, Nails, and Bones
More than 90 percent of the body's collagen is made up of type 1 & 3 collagen.
These two types of collagen offer the following benefits:
- Reduce fine lines and wrinkles while boosting skin elasticity
- Support the bone matrix (since 36% of bone is made up of types 1 and 3 collagen)
- Strengthen connective tissue
- Thicken fine hair and help slow hair loss
- Improve blood circulation
- Encourage the production of glycine, which helps build lean muscle
Top sources of type 1 and 3 collagen include:
- Marine or fish collagen
- Beef collagen
- Bone broth
- Protein & Protein-rich foods like fish and beef
More than 90 percent of the body's collagen consists of type 1 & 3 collagen. The key amino acids in these types include:
- Glycine – the most abundant amino acid in collagen, which demands more serine than our bodies can naturally produce. Studies highlight the need for glycine supplementation to support optimal metabolic processes (1)
- Proline – a non-essential amino acid synthesized from glycine that plays a vital role in joint and tendon function (2)
- Hydroxyproline – an amino acid crucial for the stability of collagen and thus supporting connective tissue integrity (3)
Collagen Type 2 for Joints and Cartilage
Collagen type 2 accounts for 50-60% of the protein in cartilage and 85-90% of the collagen found in joint cartilage. It can:
- Help reduce knee cartilage damage
- Support the health of the back, jaw, and joints
- Provide glucosamine, chondroitin and hyaluronic acid
Top sources of collagen type 2 include:
- Bone broth
- Chicken collagen
- Beef collagen
- Protein-rich foods
Collagen Type IV for Wound Healing and Embryo Development
This unique type of collagen supports kidney filtration and functions in other vital organs. Type IV collagen forms essential structures within various skin layers that envelope our muscles, organs, and fat cells. Type IV collagen forms in layers rather than a tight helix structure because it lacks the amino acid glycine. This type of collagen is believed to play a key role in wound healing and embryo development.
Top sources of type 4 collagen:
- Egg whites
- Protein-rich foods
Type 5 collagen for hair, eyes, and embryo development
Type 5 collagen is found in certain layers of the skin and hair, and especially in placental tissue. It can:
- Support hair growth
- Enhance vision and eye health
- And is vital for newborn and embryonic development
Top sources of type 5 collagen:
- Protein-rich foods like egg whites
- Collagen from beef, chicken, and marine sources
Type 10 collagen for joints, bones, and cartilage
Type 10 collagen supports healthy joints, bones, and cartilage.
- It’s essential for bone formation and serves as a reliable marker for cartilage health.
- A deficiency in this collagen can contribute to bone disorders like osteoporosis.
Top sources of type 10 collagen:
- Bone broth
- Collagen from beef, chicken, and marine sources
Are all collagen types important?
All types of collagen are important and should be included as part of a balanced, collagen-rich diet. Since 90% of the collagen in the body is made up of types 1 and 3, making sure you get enough of these two types is by far the most crucial. Because our Western diet usually contains very little collagen these days, it’s a good idea to consciously add collagen back into your meals. The easiest way to do this is by using bone broth or a high-quality collagen powder.
(1) http://www.ncbi.nlm.nih.gov/pubmed/20093739
(2) https://pubchem.ncbi.nlm.nih.gov/compound/L-proline
(3) http://emedicine.medscape.com/article/2087938-overview
