Collagen is one of those topics that gets a lot of attention – and rightly so. As a structural protein, it literally holds our bodies together. It gives skin support, stabilizes connective tissue, and ensures that tendons, bones, and cartilage remain resilient.
What is often overlooked is that not all collagen is the same. The human body uses different types of collagen for different tasks. In total, more than 28 variants are known – however, in everyday life , types I, II, and III play a central role.
This article takes you on an easy-to-understand tour through the world of collagen:
What distinguishes the most important types, how they work together in the body, what role nutrition plays – and where modern supplements can make a meaningful difference.
What collagen actually is – and why it's so special
Collagen makes up about a third of all proteins in the human body , making it the most abundant protein overall. Its particular strength lies in its structure: three protein strands twist together to form a so-called triple helix . This structure is extremely strong yet flexible – ideal for tissues that require both stability and mobility.
Collagen is found in, among other things:
- Skin and connective tissue
- tendons and ligaments
- Bone
- cartilage
- blood vessels
It's important to know that collagen is not a rigid structure. The body constantly breaks it down and rebuilds it. This continuous remodeling ensures that tissue remains adaptable – provided the necessary building blocks are available.
How collagen is structured – the role of amino acids
Collagen's exceptional resilience stems from its composition. A large part of the molecule consists of the amino acid glycine , supplemented by proline and hydroxyproline .
Glycine is very small and allows the three strands to lie close together. Proline and hydroxyproline further stabilize the structure. It is this interplay that makes collagen the structural protein capable of performing so many functions in the body.
Modern formulations often include additional amino acids such as arginine . These do not replace collagen, but are part of general protein and tissue metabolism.
The three most important collagen types in the body
Collagen type I – the supporting framework
Type I collagen is the most common type. It forms the structural basis of many tissues and is particularly concentrated in:
- skin
- Bone
- tendons
- connective tissue
Type I collagen makes up the largest proportion of collagen in the skin. It provides firmness, stability, and resilience. Type I collagen is also essential in bones and tendons, as it has to withstand high tensile loads there.
For this reason, most high-quality collagen peptides are based on type I , often supplemented by natural components of type III.
Collagen type II – specialized for cartilage and joints
Type II fulfills a completely different function. It occurs almost exclusively in cartilage tissue , for example in:
- Articular cartilage
- intervertebral discs
- elastic cartilage
Its structure is designed less for tensile strength and more for compressive resistance and elasticity . Type II ensures that joint surfaces remain lubricated and that loads can be absorbed.
Type II glucosamine is often used separately in dietary supplements or combined with substances like glucosamine. NN Motion Glucosamine from Nikolaus Nature also falls into this category – without collagen, but with a focus on joint metabolism.
Collagen type III – flexibility and fine structures
Type III is the "partner" of Type I. It is found wherever tissue needs to be not only stable but also adaptable , for example in:
- skin
- blood vessels
- connective tissue
- internal organs
Type III provides elasticity and suppleness and complements the strength of type I. Many collagen products automatically contain type III when type I is used.
Collagen in the diet: What foods can do – and where the limits lie
Collagen itself, in its original form, is only found in animal structures. In everyday life, however, the most important foods are those that supply the body with amino acids, proteins, and micronutrients – that is, with the building blocks it needs for its own collagen metabolism.
This includes, above all, protein-rich foods , such as:
· eggs
· Dairy products
· fish fillet
· Meat in processed form
· Pulses and grain combinations
They supply amino acids such as glycine and proline, which are typical for collagen structures, even though they themselves do not contain finished collagen.
Equally important are foods rich in micronutrients , especially those containing vitamin C, as this natural co-factor is involved in several steps of collagen formation. Fresh fruits, vegetables, and herbs thus indirectly contribute to maintaining collagen structures.
It is important to understand that:
Nutrition provides the body with essential building blocks . Collagen is not absorbed whole in the digestive tract, but broken down into individual components. The body then decides for itself how to use these components – not exclusively for collagen.
This is precisely where nutrition and modern collagen products differ: While food provides building blocks, collagen peptides already provide specifically processed protein fragments that are hardly found in food in this form.
Marine vs. bovine collagen sources – what really matters
Collagen peptides mostly originate from:
- bovine sources (cattle)
- marine sources (fish)
Both primarily supply type I and natural components of type III. The main differences lie in:
- Molecular weight
- solubility
- processing
However, more important than the source itself is the quality of the raw material : purity, degree of hydrolysis, controlled production and transparent standards determine how reliable a product is.
How the body regenerates collagen
Collagen metabolism is a continuous cycle. Old fibers are broken down, and new ones are formed. The body needs the following for this:
- Amino acids
- Enzymes
- Vitamin C as an important co-factor
Vitamin C is involved in several steps of collagen formation and is therefore an integral part of modern collagen concepts.
Collagen & hyaluronic acid – two different tasks
Collagen and hyaluronic acid play different roles in tissue:
- Collagen forms the structural framework
- Hyaluronic acid binds water and supports suppleness.
Both complement each other without replacing one another. That's why products like NN Collagen + Hyaluron combine these building blocks with vitamin C and selected amino acids.
Which collagen type is relevant for what?
- Type I: Structure, skin, bones, tendons
- Type II: Cartilage, joints
- Type III: Elasticity, fine tissues
Type I and Type III are crucial for skin and connective tissue, while Type II plays a role primarily in the musculoskeletal system.
Conclusion: Collagen is a versatile building block of the body.
Collagen is far more than a beauty trend. It is a key structural protein that performs different functions depending on the type.
A good understanding of collagen types helps to better classify products, nutrition and routines – regardless of whether the focus is on skin, connective tissue or joints.
NN Collagen + Hyaluronic Acid takes advantage of this interplay by combining type I-based collagen peptides with natural type III content, hyaluronic acid, vitamin C and selected amino acids – as part of a modern, holistic routine.
