Collagen Type I vs. Type II – Which Is Better for Your Joints?

Collagen is one of the body’s most important structural proteins. It makes up a large part of our skin, bones, tendons, ligaments – and also our joints. As we age, natural collagen production declines, which can lead to stiffness, reduced mobility, and joint discomfort. That’s why collagen supplements have become increasingly popular, especially among people who are active, aging, or looking to maintain healthy movement. But with so many options out there, one common question arises: What’s the difference between collagen type I and type II – and which one is better for your joints?

To understand the difference, it helps to know that collagen isn’t just one single substance. In fact, there are over 20 different types of collagen in the body, each with its own specific function. Type I and type II are by far the most relevant when it comes to supplements – but they work in very different ways.

Collagen type I is the most abundant form found in the human body. It’s present in the skin, bones, tendons, and other connective tissues. Most beauty or bone support supplements use type I collagen – often in hydrolyzed form, also known as collagen peptides. While this type supports the overall structure of the body and contributes to general connective tissue health, it doesn't specifically rebuild cartilage. That means it may support the tissues around the joints but is not the most targeted solution for joint cartilage itself.

That’s where collagen type II comes in. This form of collagen is primarily found in cartilage – the smooth, cushioning tissue that allows joints to move easily and pain-free. Type II collagen is the best choice when the focus is on joint health, especially when it comes to cartilage support and mobility. It’s often derived from chicken cartilage and is available either as hydrolysed collagen or in its undenatured form (UC-II®). The undenatured version is particularly interesting because it works through a unique mechanism: it helps regulate the immune system’s response to cartilage tissue, reducing joint inflammation and helping to maintain joint integrity. And all of that in small daily doses – often just 40 mg is enough.

So which one should you choose?

If your main goal is joint-specific support, such as improving comfort, mobility, or protecting cartilage, collagen type II is the clear choice. If you're already using type I collagen for skin, hair, or bone support, it may have some indirect benefits for joints, but it's not as targeted. In some cases, combining both types — for example, in a multi-collagen formula — can make sense, especially if you're looking to support the whole musculoskeletal system.

It’s also important to look at the form of collagen. Hydrolysed collagen (peptides) is easily absorbed and provides amino acids, while undenatured collagen type II works through a different, more immune-based mechanism. So, reading the label carefully and knowing the purpose of your supplement is key.

In short: type I collagen is great for structure and beauty, but type II collagen is the joint expert. And if moving freely and staying active is your goal, that’s the type you’ll want to reach for.