Types of Collagen Explained: Type I, II, III, V and X

Walk down any supplement aisle and you will see collagen labeled "Type I and III," "Type II," or "multi-collagen with five types." Here is the key point: the types of collagen on a label tell you mostly where the collagen came from, and for hydrolyzed powders, the dose and consistency you bring matter at least as much as the number on the tub.

Here is what the main collagen types are, where they show up in your body, what changes when collagen is hydrolyzed, and how to choose a powder that fits your training.

What Collagen Actually Is

Collagen is not one protein. It is a family. A widely cited review in Cold Spring Harbor Perspectives in Biology by Sylvie Ricard-Blum describes 28 members in vertebrates, numbered with Roman numerals from I to XXVIII. Together, collagens are the most abundant proteins in mammals, at roughly 30% of total protein mass.

Every collagen shares a signature triple-helix structure: three protein chains wound around each other like a rope. Some types bundle into long, strong fibrils that give tissues tensile strength. Others form networks. Only a handful of types show up on supplement labels.

The Main Types of Collagen on Supplement Labels

Type I

Type I is the workhorse fibrillar collagen. In the Ricard-Blum review, skin fibrils are built from collagens I and III, and corneal fibrils from collagens I and V. Most hydrolyzed collagen powders, whether from bovine hide or fish skin, are dominated by type I.

Type II

Type II is the cartilage collagen. The same review notes that cartilage fibrils are made of collagens II, XI and IX, or of collagens II and III. That is why type II is marketed for joints, and why it usually comes from cartilage-based sources rather than skin or hide.

Type III

Type III usually travels with type I. It is a partner in skin fibrils and also appears alongside type II in some cartilage fibrils. On labels, you will often see "Type I and III" listed together for skin- and hide-based powders, since those tissues contain both.

Types V and X

These two often round out multi-collagen labels. Type V pairs with type I in corneal fibrils, and type X forms hexagonal networks in hypertrophic cartilage. A notable supplement source for both is eggshell membrane, covered below.

Body locations from Ricard-Blum (2011); supplement sources from León-López et al. (2019) and Han et al. (2023).

Does the Type of Collagen Matter in a Powder?

This is where labels can mislead. Most collagen powders are hydrolyzed, meaning the long collagen molecules are cut into small pieces with enzymes or other processing. A 2019 review in Molecules by León-López and colleagues puts native collagen at roughly 300 kDa and hydrolyzed collagen at a low molecular weight of about 3–6 kDa.

Here is the practical logic: once collagen is hydrolyzed, you are no longer drinking intact type I or type II triple helices. You are drinking peptides and amino acids, rich in glycine, proline and hydroxyproline, that your body digests and uses as building blocks. So on a hydrolyzed product, "Type I and III" mostly tells you the raw material was skin or hide, and "multi-collagen" tells you it came from several raw materials. It does not mean each type gets delivered to a matching tissue.

One exception worth knowing: undenatured type II collagen products are not hydrolyzed and are a separate category that is studied on its own terms. If a product is hydrolyzed, judge it on dose, source quality and how consistently you will take it.

Eggshell Membrane: The Overlooked Collagen Source

The thin film between an egg's shell and its white is a dense protein mesh. A 2023 review in Frontiers in Veterinary Science by Han and colleagues reports that eggshell membrane is about 90% protein, 3% lipids and 2% sugars, with small amounts of minerals such as calcium and magnesium. About 10% of that protein is collagen, specifically types I, V and X. The inner membrane's core proteins are mainly type I and V collagen, and type X appears in both membrane layers.

That makes eggshell membrane a natural way to add types V and X to a blend that would otherwise be mostly type I and III. Different raw materials bring different collagen profiles.

Why Vitamin C and Timing Come Up

Vitamin C is a required cofactor for the enzymes that build collagen, which is why it so often appears next to collagen on a label. One frequently cited human study on this combination is a small crossover trial by Shaw and colleagues, published in the American Journal of Clinical Nutrition in 2017.

Eight healthy, recreationally active young men each completed three conditions: a drink with placebo, 5 g of gelatin or 15 g of gelatin, each with about 48 mg of vitamin C, taken 1 hour before 6 minutes of rope skipping. After 15 g, the rise in blood PINP, a marker of type I collagen production, was about double the rise seen after placebo or 5 g. The trial was funded by the U.S. National Institute on Aging, UC Davis and the Australian Institute of Sport, and the authors reported no conflicts of interest.

Keep the limits in mind. It was eight men, it used gelatin rather than a hydrolyzed powder, and the authors note that PINP in blood likely reflects bone more than tendon or ligament. It is an encouraging signal, not proof that any specific dose rebuilds a specific tissue. For a deeper look at dosing, see our guide to how much collagen per day, and for training-specific use, our breakdown of collagen for joints and tendons.

How to Choose a Collagen Powder

• Check the grams, not just the types. A label listing five types tells you nothing if the serving is tiny. Look for the total collagen per scoop.
• Look for named sources. "Bovine, fish, chicken" is more useful than "collagen blend."
• Consider vitamin C. It is a collagen-building cofactor, and many people like having it in the same scoop.
• Pick something you will actually use. A flavor that works in your coffee or shake beats a "perfect" product that sits in the cabinet.
• Do not count it as your main protein. Collagen is useful for its specific amino acids, but it should complement, not replace, complete protein sources in your diet.

A Multi-Source Option Built for Lifters

If you want several collagen sources in one scoop, Iron Feather Collagen combines hydrolyzed bovine, fish, chicken bone and eggshell membrane collagen for 10 g of collagen per scoop, plus 50 mg of vitamin C. CleanForm designed it to support joint integrity, tendon and ligament resilience, and skin.* It comes in Chocolate, Vanilla and Unflavored, and one 14.6 g scoop mixes into 4–6 oz of water, coffee, milk or a shake.

Safety note: Iron Feather contains fish and egg (eggshell membrane) collagen, so do not use it if you are allergic to fish or eggs. Talk to your healthcare provider before using any supplement if you are pregnant or nursing, have kidney disease, or take prescription medications.

Types of Collagen FAQ

How many types of collagen are there?

Researchers have identified 28 collagen types in vertebrates, numbered I through XXVIII. Only a few, mainly types I, II, III, V and X, commonly appear on supplement labels.

Which type of collagen is best for joints?

Type II is the main collagen in cartilage, so it is the one most often marketed for joints. With hydrolyzed powders, though, collagen is broken into small peptides, so total daily dose and consistency matter as much as the type label.

Can you take different types of collagen together?

Yes. Multi-collagen products combine them by design, using sources such as bovine, fish, chicken and eggshell membrane.

What is the difference between type I and type III collagen?

Both are fibril-forming collagens, and they work together in skin fibrils. They are often listed as a pair on skin- and hide-based collagen powders.

The Bottom Line

Only a few types of collagen matter on a supplement label: type I and III from skin and hide, type II from cartilage, and types V and X from sources like eggshell membrane. For hydrolyzed powders, the type tells you more about the raw material than about where the collagen ends up, so focus on grams per serving, clear sourcing, vitamin C and a product you will take every day. If you want a multi-source scoop with vitamin C built in, Iron Feather Collagen is designed for exactly that.

---

Sources: Ricard-Blum S. The collagen family. Cold Spring Harb Perspect Biol. 2011;3(1):a004978. León-López A, et al. Hydrolyzed collagen—sources and applications. Molecules. 2019;24(22):4031. Han C, et al. Advances in eggshell membrane separation and solubilization technologies. Front Vet Sci. 2023;10:1116126. Shaw G, et al. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017;105(1):136-143.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before starting any supplement.