Collagen Type I and III
amino acids
Collagen Types I and III are structural proteins that form the foundation of skin, bones, tendons, and connective tissue. These peptides are bioavailable and support skin elasticity, joint health, and wound healing. Type I comprises approximately 90% of organic bone matrix whilst Type III provides tensile strength to skin and organs.
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Benefits
Dosage
Typical Dose
10-20g daily
Upper Limit
40g daily
Timing
With meals or in beverages; consistent daily intake recommended
Forms & Bioavailability
Hydrolysed collagen (peptides)
High bioavailability; smaller molecular weight allows superior absorption and utilisation
Collagen powder
Good bioavailability; mixes readily in hot or cold liquids
Capsules/tablets
Moderate bioavailability; convenient but typically lower doses per serving
Side Effects
Interactions
Research Summary
Clinical research demonstrates that hydrolysed collagen peptides improve skin hydration and elasticity within 8 weeks of consistent supplementation. Studies show beneficial effects on joint pain reduction and mobility in individuals with osteoarthritis. Evidence supports collagen's role in bone health, though results are most pronounced when combined with resistance exercise and adequate vitamin C intake.
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The Bottom Line on Collagen Type I and III
Collagen Type I and III is well-researched with strong evidence supporting its primary benefits.It is most commonly used for improved skin elasticity and hydration and enhanced joint and cartilage support. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Collagen Type I and III
See how Collagen Type I and III can help with specific health goals: