Short answer: Type II is the collagen in joint cartilage, and Type I is the collagen in tendons, ligaments and bone. Joint supplements use them in different ways: a small daily amount of undenatured Type II, or several grams of hydrolyzed collagen peptides (mostly Type I), sometimes with glucosamine and chondroitin. Evidence for both is modest. Collagen supports joints as part of movement, strength work and a healthy weight; it does not treat arthritis.
Where each collagen type sits in the body
- Type I: skin, bone, tendons and ligaments. About 90% of the body's collagen.
- Type II: cartilage, the cushioning tissue at the ends of bones inside joints.
- Type III: skin and blood vessels, usually alongside Type I.
- Types V and X: smaller amounts; Type X is found where cartilage meets bone.
Type I vs Type II collagen for joints
Hydrolyzed collagen peptides (mostly Type I)
These are taken in grams, often 5 to 10 g a day. Digestion breaks them into amino acids and small peptides. Studies in athletes and older adults have reported less activity-related joint discomfort after three to six months, but results vary and studies are small. Marine collagen powder falls in this group.
Type II collagen
Type II supplements come in two forms. Undenatured Type II is taken in milligram amounts and is thought to work through the immune system in the gut, not as protein. Hydrolyzed Type II is taken in larger amounts as peptides. Both have some trials in people with joint discomfort; neither has strong long-term data.
Glucosamine and chondroitin
These are building blocks of cartilage and are often combined with collagen. Large trials have mixed results: some people report relief, many studies show little difference from placebo.
Which one should you take?
If you want a single daily drink for joints and you already exercise, hydrolyzed collagen peptides with glucosamine and chondroitin, such as NewYou Collagen Active, cover the common combination in one scoop, in an orange flavour.
If you would rather swallow tablets and want more than one collagen type, NewYou Multi Collagen Complex has Types I, II, III, V and X from bovine, marine and eggshell sources, at two tablets a day.
If you have diagnosed arthritis, a recent injury, or joint pain with swelling, see a doctor or physiotherapist first. A supplement is an addition to treatment and exercise, not a substitute.
What helps joints more than any supplement
- Strength work for the muscles around the joint, two or three times a week
- Regular low-impact movement: walking, cycling, swimming
- Keeping a healthy weight, since every extra kilo loads the knees
- Enough protein and vitamin C in daily meals
How long to try collagen for joints
Joint studies ran for three to six months. Take it daily for at least twelve weeks before you judge it, and keep a simple note of how stairs, squats or long walks feel at the start.
Common questions
Which collagen type is best for joints?
Type II is the collagen in cartilage and Type I is in tendons and ligaments. Both have been studied for joint comfort with modest results. Many people take hydrolyzed Type I peptides with glucosamine and chondroitin, or a multi-collagen with Type II.
Can collagen cure joint pain?
No. Collagen may support joint comfort over months, alongside exercise and weight management. Persistent pain or swelling needs a doctor.
Can I take collagen and glucosamine together?
Yes. Many joint products combine them.
How much collagen should I take for joints?
Hydrolyzed collagen studies used about 5 to 10 g a day. Undenatured Type II is taken in milligram amounts. Follow the label of the product you use.
This article is general information, not medical advice. NewYou products are food supplements and are not intended to diagnose, treat, cure or prevent any disease.
