Healthy Aging 101

The 2 Types of Collagen Your Body Loves

As we get older, our bodies slowly make less collagen. Collagen is a protein that helps hold our body together. It keeps our skin firm, our bones strong, and our joints moving smoothly. Because collagen is so important, learning how to support it can help us age in a healthy way. 

There are many kinds of collagen in the body, but two types matter most when it comes to healthy aging. These are Type 1 collagen and Type 2 collagen. Each one has a special job

and helps the body in different ways.

Type 1 Collagen: The Skin and Structure Builder 

Type 1 collagen makes up about 90 percent of all the collagen in your body. It is found in the skin, bones, tendons, hair, and nails. This type of collagen gives strength and structure to these tissues.

Type 1 collagen is especially important for the skin. It helps keep skin firm and elastic, which means skin can stretch and bounce back. It also supports strong bones and helps

hair and nails stay healthy. When people think about youthful-looking skin, they are usually thinking about Type 1 collagen.

Type 2 Collagen: The Joint Protector 

Type 2 collagen is found mostly in cartilage, which is the soft, flexible tissue that cushions your joints. Cartilage sits between bones and helps them move without rubbing together.

This type of collagen is important for joint comfort and movement. It helps joints bend, stretch, and move smoothly. As we age, having enough Type 2 collagen can help support flexibility and make daily movement easier.

Which Type of Collagen Is Best for Healthy Aging?

Both types of collagen are important, but they help in different ways. If your goal is to support skin, hair, nails, and body strength, Type 1 collagen is most helpful. If your goal is to support joints, mobility, and flexibility, then Type 2 collagen is especially important. For healthy aging overall, the body

benefits from both.

How to Support Type 1 and Type 2 Collagen Naturally 

One of the best ways to support collagen is by eating collagen-rich foods. Bone broth, slow-cooked meats, and seafood provide natural collagen that the body can use.

It is also important to eat foods that help your body make its own collagen. Vitamin C plays a big role in collagen production, and it is found in foods like oranges, berries, and leafy green vegetables. Minerals like zinc and copper also help keep collagen strong. These minerals are found in nuts, beans, and whole grains.

Food First, Supplements Second

You don’t need a specific number to be healthy. Most people do best by focusing on real food first. Studies show that collagen from real food is often absorbed better than collagen from supplements. If you choose to use a supplement, 5–15 grams per day is a common and safe range for adults.

Whole foods also provide extra nutrients that help the body use collagen properly. Supplements can be helpful for some people, but they should not replace a healthy diet.

Your body is smart. When you give it the right building blocks, it knows how to take care of the rest

The Bottom Line

Collagen plays a big role in how we age. Type 1 collagen supports skin and body structure, while Type 2 collagen supports joints and movement. Eating collagen-rich foods and nutrients that help collagen formation can support healthy aging in a natural way.

Remember: food comes first, and supplements come second. Giving your body the right nutrients helps it stay strong, flexible, and healthy as you age.

References

• Cleveland Clinic. (n.d.). Collagen: What it is, types, function & benefits. Retrieved from https://my.clevelandclinic.org/health/articles/23089-collage

• Wellbeing Nutrition. (2025). Master collagen synthesis: Complete nutrition guide. Retrieved from https://wellbeingnutrition.com/blogs/skin-beauty/master-collagen-synthesis-complete-nutrition-guide

• Zague, V., et al. (2025). Effects of collagen supplements on skin aging: A systematic review and meta-analysis of randomized controlled trials. The American Journal of Medicine.

• Proksch, E., Segger, D., Degwert, J., & Zague, V. (2019). Oral collagen supplementation: A systematic review of dermatological applications. Journal of Drugs in Dermatology, 18(1), 9–16.

• Orthopedic Reviews. (2024). The effects of Type I collagen hydrolysate supplementation on bones, muscles, and joints: A systematic review. Retrieved from https://orthopedicreviews.openmedicalpublishing.org/article/129086-the