Collagen is a protein, which made up of strings of amino acids called peptides. It’s the body’s main structural rope – triple-helix fibers that give tissues tensile strength and a scaffold to build on. There are many types (I, II, III, etc.).
Cartilage is a tissue. It’s made of living cells (chondrocytes) embedded in an extracellular matrix that’s mostly water, a collagen network (mainly type II), and proteoglycans that hold water. That water-rich gel resists compression, while collagen fibers provide tension and shape.
Collagen types:
- Type I – ~90% of body collagen. Skin, tendons/ligaments, bone, teeth, scar tissue. Adds tensile strength.
- Type II – Cartilage (joints), vitreous humor of the eye. Key for cushioning.
- Type III – Skin, blood vessels, gut, uterus; often pairs with Type I. Adds elasticity and support.
- Type IV – Basement membranes (skin, kidneys, vessels). A “mesh” layer for filtration/support.
- Type V – Cornea, placenta, hair; regulates Type I fibril size.
- Type X – Growth plate cartilage; bone formation (endochondral ossification).
(There are 28+ types, but the above cover almost all nutrition/supplement questions. Types XII, XIV, etc., help link fibrils to other matrix proteins.)
What’s actually in bovine collagen powder?
Sourced from cow hides and/or bones, purified into collagen, then hydrolyzed (enzymatically cut) into collagen peptides that dissolve in hot or cold liquids. Mostly Type I and Type III collagen. Bovine powders rarely contain meaningful Type II (that typically comes from chicken sternum). If you want joint-cartilage support specifically, look for “Type II (chicken)” on the label.
Amino acid profile is typically very high glycine (~20%), proline + hydroxyproline (~20–25%), plus alanine, arginine, glutamic acid. (Collagen has little/no tryptophan, so it’s not a complete protein.)
Many are unflavored, about 90% protein per scoop and some include vitamin C, hyaluronic acid, or minerals. (Vitamin C helps your body synthesize new collagen, but it doesn’t have to be in the same scoop.)
Collagen peptides differ from gelatin. They are the same raw material but gelatin gels and dissolves only in hot water while peptides stay dissolved and don’t gel.
Common dose is 10–20 g/day (split or once daily). Mix in water, coffee, smoothies, broth.
What’s in Type II collagen?
Type II undenatured collagen is a specialty collagen made from chicken sternum cartilage that’s processed to keep its native triple-helix structure intact, because those intact “epitopes” are thought to help train the immune system (oral tolerance) and support joint comfort. A standard daily serving is small – typically 40 mg of the ingredient – of which about 10 mg is true undenatured type II collagen, with the rest being benign, non-collagen matrix; like all collagens, it’s rich in glycine, proline, and hydroxyproline. You may see trace cartilage components (like proteoglycans), but if a label lists meaningful amounts of chondroitin or hyaluronic acid, those are usually added separately.
This form is very different from hydrolyzed bovine or marine collagen peptides used for skin or tendon support which are taken in grams per day and work as nutritional peptides, whereas undenatured type II is a low-dose, joint-focused ingredient intended to preserve its native structure. When comparing products, look for labels that specify how much undenatured type II collagen (not just “chicken cartilage”) you get per serving, and if possible choose brands that provide a certificate of analysis.
Choose your collagen type
- Bone support: Any Type I source
- Joints/cartilage focus: Look for Type II (chicken); you can take it separately from bovine peptides
- Skin/hair/nails, tendon/ligament: Bovine (Type I/III) or marine (Type I)
