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What Is Type I Collagen?
Of the 28 types of collagens, types I through X are the most common, and type I collagen accounts for approximately 90% of collagen found in the human body.
Collagen is the most abundant protein in the body. Like all other proteins, it’s made of amino acids. The amino acids in collagen form three chains, creating a triple helix that resembles a corkscrew.
This structure gives collagen strength, rigidity and resistance to stretching. These properties make it a good structural component to build skin, cartilage, tendons, ligaments and bones.
Bone tissue is the tissue containing the largest amount of type I collagen. Type I collagen makes up 95% of the collagen found in bones, and it accounts for 80% of the total proteins found in bones.
A gene known as COL1A1 helps the body make type I collagen. The body naturally makes its own collagen by breaking down the protein you eat into amino acids. Then it uses these amino acids, along with ones the body makes on its own, to build collagen.
Some people choose to take collagen supplements to provide the body with plenty of amino acids required to assemble collagen. More research is needed on the benefits of supplementing with collagen, but current evidence suggests it may improve skin and joint health.
Some people supplement with specific types of collagen, including type I, hoping it will help their body make more of that type of collagen. While more research is needed to confirm whether this is true, it is considered safe to take collagen supplements because the risk of side effects and adverse effects is low.
Why Do People Take Type I Collagen?
Type I collagen makes up skin, bone, tendons, cartilage, cornea and connective tissue. People take type I collagen hoping it may improve the health and function of these parts of the body or repair them following injury.
Some people also take collagen for hair growth or to improve the strength of their nails.
Scientific studies have discovered the various roles type I collagen plays in the body, including:
- Promotion of wound healing and elastin production.
- Helping the skin maintain elasticity, firmness and structural strength alongside elastin.
- Supporting the growth of hair and nails.
- Creating the structural scaffolding, known as the matrix, in bone, skin, tendons, cornea, blood vessel walls and other connective tissues.
- Providing structural reinforcement in bone like steel bars in concrete. Type I collagen also plays roles in normal bone matrix maintenance and mineralization.
More research is needed to determine if taking type I collagen supplements can improve the health and function of tissues made up of type I collagen.
Studies funded by the cosmetic industry and the supplement industry report taking collagen supplements may improve joint pain, tendon injury recovery and signs of skin aging. Because many studies on collagen benefits are funded by industries with conflicts of interest, the study results are not considered objective.
Many of the studies on collagen have been small, and the vast majority have been conducted on animals. More objective research in humans is necessary to confirm if collagen supplements offer health benefits.
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What Are Sources of Type I Collagen?
Type I collagen is naturally made in the human body with essential and nonessential amino acids. Nonessential amino acids are made in the body starting with a glucose base, but essential amino acids must be obtained by eating dietary protein.
To make type I collagen, people must eat protein containing an essential amino acid known as lysine. As protein is digested in the stomach, it’s separated into amino acids, which are delivered to the parts of the body most in need of protein.
While many of these amino acids are assembled into collagen, there is a lack of evidence showing that eating a certain type of collagen will directly result in more production of that collagen type.
Type I collagen typically comes from animal protein. While collagen is not found in plants, some contain the same amino acids found in collagen. Primary food sources of type I collagen include red meat, fish, bone broth and gelatin.
Other types of collagen found in poultry and eggs can be used by the human body to make type I collagen. Dairy, eggs, legumes and soy also contain essential amino acids the body can use to make collagen.
Other nutrients the body needs to produce collagen include vitamin C, which is found in fruit and leafy greens, and zinc, which is found in shellfish, nuts and whole grains.
Type I collagen supplements are most commonly made from cows, but they can also be sourced from pigs and fish.
Are Sources of Type I Collagen Supplements Safe?
Collagen supplements are generally considered safe, but there are some potential risks including allergic reactions and contamination.
Collagen supplements have been recalled for failing to list potential allergens in the ingredients, such as fish, eggs and dairy, and for contamination including listeria and arsenic.
The U.S. Food and Drug Administration does not have the authority to review supplements before they enter the marketplace. This means the supplement industry is left to regulate itself and is responsible for reporting ingredients accurately.
Consumers have expressed concern about the risk of mad cow disease from collagen powder. No evidence suggests that mad cow disease has been transmitted through collagen. Mad cow disease is typically transmitted through consuming central nervous system organs of infected animals, such as the brain, spine or eyes. Collagen sourced from cows comes from hide, and hide does not harbor the disease.
Food allergies and intolerances are the most common concern with supplements sourced from potential allergens such as fish, eggs and dairy.
Look for a third-party verification seal on supplements to ensure their safety. The U.S. Pharmacopeia seal indicates the ingredients in a supplement have been verified. To make sure a product’s ingredients match the label, look for the NSF International seal.
Talk to your doctor before starting any new supplement regimen to discuss possible drug interactions and unwanted side effects.
Please seek the advice of a medical professional before making health care decisions.
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