{FREE} Collagen: The Basics
Collagen is a popular topic, but there's a lot of misinformation out there. To clear things up, this article will give you the facts and debunk common myths, so you can confidently navigate the noise
This is one of the pillars of biohacking.
So, yes, no question about it, we need it. But not just any kind, not in any way, and certainly not at any price.
There are more than 28 types of collagen identified, but types I, II, and III represent about 80-90% of the collagen in the human body.
Each type plays a crucial role in the structure and function of different body tissues.
The idea is not to remember EVERYTHING, but to gradually accumulate more knowledge about this compound that is so important for our health and beauty.
Among the 28 types of collagen, here are the ones to know because some are essential for joints, others for the quality of our skin, and still others help repair our tendons, ligaments, and even teeth.
Scroll down to the bottom of this article to discover my fave brands (lab tested).
In the past, I only talked about 3... today, we're advancing and moving on to 12 types (in Roman numerals, as always).
Type I
Location: Skin, tendons, ligaments, bones, dentin (teeth), and scar tissue.
Function: Provides structure and mechanical strength to these tissues. It is the most abundant type of collagen in the human body.
Type II
Location: Cartilage, intervertebral discs, and eye (vitreous humor).
Function: Provides resistance to cartilaginous tissues and helps cushion shocks in the joints.
Type III
Location: Skin, blood vessels, internal organs (like the liver), and muscles.
Function: Contributes to the structure of hollow organs and blood vessels. Often found alongside type I collagen.
Type IV
Location: Basal lamina (thin layer beneath epithelial cells) of basement membranes.
Function: Forms supporting networks in basement membranes, crucial for filtration in the kidneys and other organs.
Type V
Location: Skin, placenta, hair, and certain tissue membranes.
Function: Participates in regulating the assembly of type I collagen fibers and the formation of the extracellular matrix.
Type VI
Location: Mainly in the skin and blood vessels.
Function: Involved in the stability of extracellular matrices and the organization of connective tissues.
Type VII
Location: Anchoring fibrils in the skin.
Function: Helps anchor the epidermal layers to the underlying matrix.
Type VIII
Location: Endothelium (inner layer of blood vessels).
Function: Involved in the organization of endothelial cells and the formation of new blood vessels.
Type IX
Location: Cartilage (associated with type II collagen).
Function: Interacts with type II collagen to provide additional structure to cartilage.
Type X
Location: Hypertrophic cartilage (present in bone growth).
Function: Involved in the calcification of cartilage and bone formation.
Type XI
Location: Cartilage.
Function: Participates in the regulation of type II collagen fiber and the stability of the cartilage matrix.
Type XII
Location: Connective tissues (associated with type I collagen).
Function: Provides additional flexibility and strength to connective tissues.
I aim, with my supplements, to target all types of course, but especially I, II, and III.
Which collagen to take?
Forget marine and vegan collagen—they’re useless. More on that in another post.
We focus on bovine and poultry.
If you can’t take two different kinds, and you only want to take one, choose bovine.
20 grams per day will do the trick.
In a smoothie, coffee, or tea—your choice.
WARNING: Make sure there’s no added sugar and avoid flavored versions.
BIGGER WARNING: Be cautious with “branded” collagen, especially those you find in small gyms with the gym’s name on it. These products are often white-labeled from Alibaba by Chinese manufacturers, and in 95% of cases, the quality is far below standard. Always check the source and quality of your collagen to ensure you're getting a product that truly benefits your health.
My Favorite Brands (I am not sponsored, these are truly my faves)
Vital Proteins
Further Food
Whole Body Collagen (Designed for Health)
Anthony's Collagen Peptide Powder
Ancient Nutrition Multi Collagen Protein
I mix mine into my morning tea so I am set for the day.
You can enjoy it in a hot or cold beverage, it won’t affect its benefits.
In future posts, I'll explore how different types of collagen can specifically help alleviate back pain, boost skin elasticity, and speed up joint repair. Stay tuned to learn how to optimize your collagen intake for these targeted benefits.
Your Coach, Biohacker, and Longevity Expert
P.S.: I'm also the founder of LiliWarrior, a 100% eco-friendly clothing brand that's better for the planet, and therefore better for our health (creating a virtuous cycle!).