What is type 1 collagen? Benefits and supplements for 2024

Type 1 collagen is an important building block of your body. Find out what it is responsible for and whether it is worth supplementing.

TekstMateusz Podlecki

Tekst

Mateusz Podlecki

Writer

At Natu.Care, she educates about healthy lifestyles and debunks dangerous myths, contrasting them with the results of the latest scientific research. Additionally, she is interested in new technologies and their impact on health and everyday life.

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RecenzjaIlona Bush

Verified by an expert

Recenzja

Ilona Bush

Master of Pharmacy

Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki

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RedakcjaBart Turczynski

Redakcja

Bart Turczynski

Editor-in-Chief

Bart Turczynski is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

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Fact-checkingLudwik Jelonek

Fact-checking

Ludwik Jelonek

Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

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What is type 1 collagen? Benefits and supplements for 2024

03 December, 2024

17 min

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There are as many as 28 types of it in your body, but one is by far the most abundant - just about 90%. Without it, bones fail, skin is dry and flabby, nails break more quickly and wounds heal less well.

It is difficult to imagine a happy and healthy life without type 1 collagen, which is why, together with pharmacist and educator Ilona Krzak, we will tell you everything (and more) you need to know about it.

From this article you will learn:

What type 1 collagen is and what it helps with.
Why vegetarians and vegans have a problem with collagen deficiency.
How to provide collagen.
How to provide collagen in the diet and what improves its absorption.
What supplements with collagen are recommended by specialists.
Whether collagen can be overdosed.
Whether collagen products can be allergenic.

See also:

What is type 1 collagen? Structure, composition and structure

Collagen - which is known as the protein of youth - is the most abundant protein in the body. There are as many as 28 types of collagen. Types I to X are the most common, but it is type 1 collagen that makes up about 90% of all collagen in your bodyand.

Like other proteins - collagen is made up of amino acids. The Amino acids in collagen form three chains that wrap around each other, resulting in what is known as a triple helix, which resembles a rope, helix or corkscrew. These fibres interlock to form a strong and supportive structure. It is this that provides collagen with its strength, stiffness and resistance to stretching.

These properties make collagen an important component of the connective tissue of cartilage, tendons, ligaments and bones.

Mutation of the gene responsible for collagen formation can result in congenital bone fragility.

Ilona Krzak Master of Pharmacy

The most common collagen is type 1 collagen, which makes up 95% of the collagen found in bones and around 80% of all proteins found in bonesand. Type I collagen contains large amounts of proline and hydroxyproline compared to other types of collagen.

In addition, type 1 collagen is an important building block of the skin, where, together with elastin, it acts as a kind of 'scaffolding' to make the skin firm and elastic. Per gram, type I collagen is stronger even than steeland.

As a biomaterial scaffold, collagen is often frozen to produce a highly porous collagen 'sponge' - this is achieved by freeze-drying.

Ilona Krzak Master of Pharmacy

Collagen supplements - ranking the best collagen supplements

In dietary supplements you will most often encounter beef, pork or fish collagen. The best products contain so-called collagen hydrolysate, i.e. collagen in the form of easily absorbed, small molecules (collagen peptides).

Marine collagen - also called fish collagen - is strongly similar to human collagen, so its bioavailability is best.

Here are some products you can use:

Best overall

Natu.Care Collagen Premium 5000 mg, mango & passion fruit

5.0

Collagen content: 5000 mg marine collagen hydrolysate
Additional active ingredients: vitamin C, low molecular weight hyaluronic acid (and L-theanine and coenzyme Q10 in cocoa flavoured collagen or vitamin A and vitamin E in mango–passion fruit flavoured collagen)
Form: powder sachets
Dose: 1 sachet per day
Sufficient for: 30 days

See price

Product description

Fish collagen from the Natu.Care brand in a dose of 5000 mg, based on certified ingredients of the best quality. Regular supplementation will positively influence the appearance of the skinóry, hairów and nails – they will be rebuilt and strengthened from the inside.

In addition to collagen, which is valuable for health and beauty, it also offers other active ingredients that help to maintain a youthful complexion, shiny hair and strong nails.

The formula contains a sufficient portion of the active ingredient to positively affect joints, the musculoskeletal system and immunity.

Natu.Care Premium Collagen is available in two flavours – Cacao Bloom and Rise&Shine. Both formulas are based on the following active ingredients: marine collagen hydrolysate, wild roseóbud extract and hyaluronic acid.

Additionally, Cacao Bloom contains natural L-theanine, coenzyme Q10 and defatted Dutch cacao. Rise&Shine instead contains vitamin E and vitamin A.

These are the best collagens in the world.

These best fish collagens on the market also rós taste – Cacao Bloom is a treat for chocolate lovers. Rise&Shine will appeal to those whoólike the refreshing taste of mangoófruit and passion fruit.

Pros and cons

Pros:

Vitamin C supports the body's collagen production, enhancing its effectiveness.
An effective dose of hyaluronic acid, which additionally supports skin hydration and joint health.
Fish collagen absorbs 50% better. Additionally, the manufacturer specifies the fish species it is sourced from (Atlantic cod).
The composition has been tested by the independent and accredited J.S. Hamilton laboratory.
MSC (Marine Stewardship Council) quality certification, which confirms that the collagen source supports sustainable fishing practices.

Cons:

None.

Additional information

Natu.Care's fish collagen receives praise for its delicious taste. You won't find the fishy aftertaste that often comes through in other collagens. Plus, you have two tasty flavors to choose from: cocoa and mango-passionfruit.

Active ingredients like coenzyme Q10, hyaluronic acid, and natural L-theanine provide anti-inflammatory and antioxidant benefits while slowing down aging processes.

User review

Super, after about 6 weeks of use, the skin on my face became noticeably firmer. Wonderful taste.

Ania ZalewskaNatu.Care customer

Best for joints

Natu.Care Collagen Premium 10000 mg, cherry

5.0

Collagen content: 10,000 mg of hydrolyzed bovine collagen
Additional active ingredients: vitamin C, low molecular weight hyaluronic acid, glucosamine, chondroitin, extract of Indian frankincense resin (boswellia serrata)
Form: powder sachets for drinking
Serving: 1 sachet per day
Lasts for: 30 days

See price

Product description

One of the strongest collagens on the market, providing as much as 10,000 mg per daily serving. This product can effectively support the condition of joints, skin, hair, and nails.

With this supplement, you will support your skeletal and joint system as well as your beauty, helping you visually halt the aging process and feel rejuvenated!

Pros and cons

Pros:

The daily portion of collagen is very large – as much as 10,000 mg.
Proven collagen formula – COLLinstant, whose effectiveness has been confirmed in clinical studies.
Effective dose of hyaluronic acid, which additionally moisturizes the skin and positively affects joint health.
Vitamin C supports the body's natural collagen production.
Glucosamine is a fundamental building block of compounds found in joint cartilage and a component of collagen that gives elasticity to connective tissue in tendons.
Chondroitin is a natural component found in the human body, mainly in cartilage. This large molecule (mucopolysaccharide) has the ability to absorb water, which helps maintain the elasticity and resilience of cartilage.
Frankincense resin extract supports blood circulation and joint mobility and reduces their stiffness. It may help alleviate inflammatory conditions.
The composition has been tested by the independent and accredited J.S. Hamilton laboratory.

Cons:

None.

Additional information

Users praise Natu.Care Collagen Premium for the easy dissolving of the powder.

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Pure collagen

Natu.Care Collagen 3000 mg, tasteless

4.6

Collagen content: 3000 mg collagen hydrolysate fish
Additional active ingredients: none
.
Form: powder
.
Dose: one scoop per day
.
Sufficient for: 30 days
.

See price

Product description

The dietary supplement contains only pure fish collagen in the formula SeaGarden®. This Norwegian collagen is characterised by its purity and high bioavailability, which means that youróy body will utilise the collagen faster and more effectively.

Regular supplementation fish collagen benefits hair, skinóhand and nails and supports joints, muscles and bones. It improves the appearance of the skinóry and slows down its ageing, giving it a healthy glow.

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Pros and cons

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Additional information

Natu.Care Collagen 3000 mg has a neutral taste, dissolves well, does not form lumps in liquid and you can add it to your drink, yoghurt or smoothie.

Aura Herbals Colladrop Forte

4.5

Collagen content: 10,000 mg sea collagen
Additional active ingredients: vitamin C and coenzyme Q10
Form: sachets of powder
Dosage: one sachet per day
Sufficient for: 30 days

See price

Product description

A dietary supplement containing fish collagen for drinking in a high dose of 10,000 mg hydrolysate. It also offers you additional health and beauty benefits thanks to its coenzyme Q10 and vitamin C content. Supplementation with collagen can improve the appearance of your skinóskin, hairónails and improve the function of your jointsómuscles and bones.

Pros and cons

Additional information

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Sundose° For Skin Anti-Aging°

4.8

Collagen content: 5000 mg of collagen hydrolysate
.
Additional active ingredients: hyaluronic acid and vitamin C
.
Form:sachets of powder to be dissolved in lukewarm water
.
Dosage: one sachet per day
.
Sufficient for: 30 days
.

See price

Product description

Simple composition without unnecessary additivesós. High-quality fish collagen with vitamin C and hyaluronic acid. The active ingredients are designed to support the health and appearance of your skinóskin, hairóand nails.

Pros and cons

Additional information

User review

ALLDEYNN Collarose Fish

4.7

Collagen content: 5000 mg hydrolysate fish collagen VERISOL F®
Additional active ingredients: vitamin C, hyaluronic acid, biotin
Form: powder to dissolve in water
Dose: one scoop (6 g) of powder daily
Sufficient for: 50 days

See price

Product description

Atlantic cod collagen VERISOL F® contained in the formula are easily absorbed collagen peptides of fish origin. Regular supplementation can firm your skinóhand and slow down the ageing process. Your nails will become stronger and stop breaking. The addition of biotin will improve the condition of your hairów. The collagen portion is high enough to also have a good effect on your joints, muscles and bones.

Pros and cons

Additional information

Expert and user opinion

Pharmovit Collagen Women

4.6

Collagen content: 5000 mg hydrolyzed collagen VERISOL
Additional active ingredients: hyaluronic acid, coenzyme Q10, vitamin C, biotin, zinc, vitamin E, vitamin B6, copper, selenium, vitamin A, extracts of grape seed and field horsetail herb
.
Form: sachets of powder
.
Dose: 1 sachet per day
.
Sufficient for: 20 days
.

See price

Product description

Collagen hydrolysate in a good dose with numerous additives in the form vitamins, mineralsów and plant extracts. The product can effectively moisturise, firm and make the skin more elastic. In addition, collagen has a positive effect on the condition of hairów, nails and jointsów.

The vitamins and minerals contained in the formula are no small benefit. Thanks to them you can count on additional beauty and immunity support. In addition, some of them, e.g., vitamin C or vitamin A, support the production and absorption of collagen in the body.

The vitamins and minerals contained in the formula are no small benefit.

Pros and cons

The vitamins and minerals contained in the formula are no small benefit.

Additional information

The vitamins and minerals contained in the formula are no small benefit.

User review

The vitamins and minerals contained in the formula are no small benefit.

Collagen Reme

4.0

Collagen content: 2500 mg pork collagen
Additional active ingredients: vitamin C, niacin (vitamin B3), riboflavin (vitamin B2), vitamin A, biotin, vitamin D, zinc, manganese, copper, iodine, selenium
Form: powder
Dose: one scoop per day
Sufficient for: 30 days

See price

Product description

The dietary supplement from Remé contains beef collagen in the patented VERISOL formula and vitamin C, whichóra aids its absorption. The formula comes in three flavours: neutral, orange-maracuja and strawberry-pomegranate. The formula can effectively support and improve the condition of the skin hair and nails. It is also

Pros and cons

Additional information

What to look for when choosing a collagen supplement?

Origin - it's important whether you opt for marine collagen, bovine collagen, pork collagen, poultry collagen or maybe some other.
The form - it matters whether you are taking native collagen, hydrolysate, or perhaps liophilised collagen. Is it powdered animal cartilage or, however, biologically active peptides. Hydrolysates have smaller particles, which makes them better absorbed.
Dose - it is definitely better to take an optimal 5000 mg, or even 10000 mg than a measly 300 or 500 mg. Here you will see full criteria.

More valuable products with collagen can be found here:

What does type 1 collagen help with?

Type I collagen plays more than one role in the body. Here are the most important onesand:

promotes elastin production and wound healing;
helps skin maintain elasticity, firmness and strength;
promotes hair and nail growth;
forms the cellular matrix ("scaffolding" structure) in bones, skin, tendons, cornea, blood vessel walls;
increases the hardness and improves the density of bones;
provides stability of collagen fibres in teeth, cartilage and bones;

The arterial tissue of cigarette smokers contains less type 1 collagen than that of healthy individuals. This explains the effects of smoking on the development of cardiovascular disease, including impaired remodelling and increased risk of aneurysms.

Ilona Krzak Master of Pharmacy

The deposition of type 1 collagen is also crucial for recovery after a heart attackand.

Type 1 collagen also provides ligament stability, and its deficiency increases the risk of uterine prolapse.

Ilona Krzak Master of Pharmacy

Collagen has been successfully used as a dressing material that also absorbs exudate.

Research is underway into the use of injections (injections) of type 1 collagen to heal ruptured amniotic membranes, a cause of preterm birth.

Ilona Krzak Master of Pharmacy

Best sources of type 1 collagen

The best sources of type 1 collagen are primarily animal products, including:

bouillon and broth based on beef, pork and poultry bones and rinds (some people even make what is known as collagen soup);
fish and seafood;
gelatin;
offal, meat jellies and cartilage;

Maybe at the very thought of such sources of collagen, you want to run away - tasty collagen supplements rush to the rescue.

To squeeze the most out of collagen in your diet, take it along with foods rich in:

Vitamin C (e.g. citrus fruits, peppers);
Zinc (e.g. beans, seafood);
Copper (e.g. nuts and seeds);
Hyaluronic acid (e.g. tofu, soy milk);
Organic sulphur, or MSM (e.g. onions, garlic, eggs);
Manganese (e.g. almonds, beans);
Vitamin A (e.g. kale, spinach);

How to replenish collagen deficiencies

Your body produces collagen on its own. Unfortunately, once you reach around 25 years of age, this production decreases every year and there is not enough of it to cover all your needs.

You can provide your body with collagen.

You can provide the protein of youth with your diet by including the primary sources of type I collagen in your daily menu, namely red meat, fish, bone broth and gelatineand. Dairy, eggs, legumes and soya contain other types of collagen and amino acids that your body will use to produce type 1 collagen .

Vegetarians and vegans have the biggest problems with collagen deficiency. If you don't eat meat or fish, it's essential to make sure you get the vegetables and fruit that support natural collagen production. Let the following reign supreme on your plate:

citrus,
mustard greens,
herbs,
leaf vegetables,
fasola,
avocado,
berries,
garlic,
pumpkin,
soy products,
whole grain products,

Vegan collagen does not exist, although scientists are working on collagen derived from yeast, bacteria, as well as bamboo and rice.

Can you overdose on collagen? Side effects

You have to really try to overdose on collagen. Besides, there is no scientific evidence that collagen supplementation can lead to toxicity or significant side effectsand.

Dr Witold Tomaszewski — .
Witold Tomaszewskidoctor of medical sciences

Mild gastrointestinal symptoms, such as bloating, zgag or a feeling of fullnessand can still occur in some people.

Poor quality collagen products can also lead to allergic reactions, such as rashes, itchingand. And it's well known - if you are allergic to any ingredient in a particular supplement, look for alternatives.

About 3% of people worldwide are allergic to bovine collagen.

Ilona Krzak Master of Pharmacy

Is it okay to take collagen during pregnancy?

By considering the properties of collagen, it can be concluded that it will be an ideal support for pregnant women and young breastfeeding mothers. Among other things, collagen during pregnancy will help to avoid brittle hair or nails. It will also result in fewer stretch marks, which will fade faster.

Supplementation of anything (except perhaps folic acid) during pregnancy is always debatable in terms of safety - so don't start it on your own. Take advice from your doctor, who will determine the appropriate dose.

See also:

Summary

In summary

Type 1 collagen is virtually everywhere - it makes up as much as 90% of collagen in the body and nearly 80% of all proteins in bones.
The only sources of collagen are animal bones, cartilage and skins, and products based on them.
There is no such thing as collagen.
There is no such thing as vegan collagen, but there are other types of collagen or amino acids in some plants that will help produce collagen in the body.
Products rich in vitamin C increase the absorption of collagen from the diet.
When choosing supplements with collagen, look for those with collagen hydrolysate (collagen peptides) in the formulation - the molecules are smaller and are more easily absorbed than other forms.

FAQ

Which collagen to choose - type 1 or type 2?

Which type of collagen you choose depends on your reason for taking it. Type 1 collagen is the most abundant form of collagen in the body. It is found in bones, skin, tendons and ligaments. It is used to improve the health of skin, bones and joints. Type 2 collagen is found primarily in cartilage and is often used to support joint health and mobility. Research suggests that type I collagenand will be the best option in most situations.

Sources

See all

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