Benefits of Taking Collagen 1 and 3 | Skin, Joints & Bone Support

The body’s structural tissues rely on two collagen types above all others. Type I provides the tensile strength that holds skin, bones, tendons, and ligaments together. Type III adds the flexibility and elasticity that keeps those tissues from tearing under strain. Together, they form the architectural backbone of your body, and supplementing them yields a surprisingly broad set of science-backed outcomes—if you take the right dose long enough and anchor your expectations in what the evidence actually supports.

What Type I and Type III Collagen Actually Do in the Body

Type I is the most abundant collagen in the human body, forming the dense fibers found in skin, bones, tendons, and ligaments. Type III is typically found alongside Type I in more elastic tissues—skin, blood vessels, and internal organs—where it provides structural flexibility. When you supplement both types, you’re supporting the foundation for firm, hydrated skin and strong, resilient connective tissue. The Cleveland Clinic notes that collagen’s amino acid profile—particularly its rich glycine and proline content—makes it unique among protein sources for building these structures.

Clinical Evidence: What the Science Shows

Skin Elasticity, Hydration, and Wrinkle Reduction

The most studied collagen benefit lands squarely in the mirror. A meta-analysis of 19 studies covering 1,124 adults found that 60 to 90 days of daily collagen intake significantly improved skin elasticity and density while reducing wrinkle depth. The mechanism is plausible: collagen peptides signal fibroblasts to produce new collagen and other extracellular matrix proteins. But the strength of the evidence comes with a caveat—a 2025 analysis published in ScienceDirect found that high-quality, non-industry-funded studies often show no statistically significant improvement, which means some of the bold marketing claims may outpace the data.

Joint Pain and Osteoarthritis Relief

An 8-week study reported statistically significant improvements on multiple osteoarthritis pain measures—VAS, WOMAC, KOOS-PS, and OKS scores—in patients who took collagen. These are not theoretical gains; people reported less pain during daily movement. That said, collagen does not rebuild cartilage. A common misconception is that oral collagen supplements regrow lost joint cushioning. They do not. What they do is reduce symptoms and improve function, likely by stimulating new collagen synthesis in the joints rather than directly replacing what’s gone.

Bone Mineral Density in Post-Menopausal Women

Imaging studies have recorded measurable gains in spinal and femoral bone mineral density after post-menopausal women consumed 5 to 10 grams of collagen per day. The effect, while modest, is clinically meaningful because bone density tends to decline steadily after menopause, and even small upward changes reduce fracture risk over time.

Muscle Growth Paired With Resistance Training

Four double-blind randomized controlled trials using 15 grams of collagen daily alongside resistance training found significant improvements in lean body mass and strength, along with reduced fat mass. The effect appears to depend on the exercise component—collagen alone doesn’t build muscle; it supports the structural repair that training triggers.

What Happens If You Stop Expecting Results Too Soon

The most common mistake people make is quitting after a month. Clinical benefits for skin and joints appear after 60 to 90 days. Osteoarthritis pain relief and muscle-mass support require 3 to 6 months of daily use before the numbers move meaningfully. If you stop at week six, you won’t see the effect the studies measure. Consistency matters more than dose.

How To Choose Your Source: Marine, Bovine, or Bone Broth

Not all collagen supplements deliver the same mix. Marine collagen is almost exclusively Type I and is the richest source available—ideal if you’re primarily after skin hydration and bone health. Bovine collagen provides both Type I and Type III plus some Type II, making it the most comprehensive pick for skin, gut, and connective tissue support in one scoop. Organic bone broth protein is high in Types II and III and recommended specifically for gut health at 1 to 3 servings daily. If you want a single supplement that covers all three types, our tested product roundup of the best collagen 1, 2, and 3 supplements walks through the top options by purity and source quality.

The Honest Limits of the Evidence

The safety profile for collagen peptides is excellent—studies report no significant side effects at doses from 2.5 grams up to 15 grams daily. But the evidence has two important weaknesses. First, a notable funding bias runs through the literature: many positive studies are sponsored by supplement companies, and the 2025 meta-analysis found that rigorously independent trials often show no significant improvement in skin aging. Second, collagen is not a substitute for a balanced diet. Your body needs vitamin C, zinc, and adequate protein to synthesize its own collagen, and no supplement can replace those raw ingredients. The BBC’s 2024 investigation into the supplement concluded that while the science is promising for certain outcomes, calling it a proven anti-aging treatment overstates the case. It’s possibly effective—not conclusively so.

How Long Should You Take Collagen 1 and 3?

The research brief points to a clear pattern: benefits accumulate, then plateau. For skin, the 60 to 90 day window is the sweet spot. For joints and muscle, plan on a 3 to 6 month trial before deciding whether it’s working for you. No taper-down is needed; you can stop anytime. If you restart later, the timeline to see effects resets to roughly the same duration. The supplement does not build a permanent reserve—continuous use is required to maintain any benefits you achieve.