Type II Collagen – The Complete Guide

Today, health and wellness is a major concern for many thus the increase in demand for health supplements. One supplement that has garnered immense popularity of late is Type II collagen (CII). This piece guides you through the world of collagen type 2.

Type 2 Collagen: Definition

Type II collagen is classified as a protein mostly embedded in cartilage. Its presence in connective tissues boosts their strength and it is also present in the skin, bones, and tendons. In the human body, this collagen version keeps joints in pristine condition.



Type II Collagen Structure
Type II Collagen Structure

Benefits of Type II Collagen

As you age, these collagens begin to depreciate resulting in joint pains and autoimmune disorders like arthritis. However, exploiting type II collagen restores your collagen count, consequently rejuvenating your cartilage. Additional CII rewards include:

· Reduced Discomfort in Joints

Joints are flexible intersections, where two bones are connected. To mitigate friction during movement, joint edges are wrapped in cartilage. Injuries and old age can damage the cartilage resulting in joint pain. Using collagen type 2 helps restore the pristine condition of the worn-out cartilage, consequently diluting the joint discomfort.

· Osteoarthritis Treatment

Millions of people globally suffer from osteoarthritis, which is a degenerative disorder that affects joints. Taking type 2 collagen supplements or natural products reduces pain in osteoarthritis patients and increases mobility. It also averts the worsening of the disorder.

· Improves Skin Health

Type 2 collagen can also be found underneath the skin, although in lesser amounts compared to cartilage. Consuming type II collagen-rich foods helps maintain youthful skin by improving skin hydration. This prevents wrinkling and facilitates skin elasticity.

· Reduces Rheumatoid Arthritis

CII peptides contain cytokines, which are anti-swelling compounds. The intake of CII protein supplements reduces the swelling caused by rheumatoid arthritis and elevates your immune response. It is worth noting, that it does not treat arthritis but it helps manage the condition.

· Gut Health

If you are suffering from a digestive disorder or you have a leaky gut syndrome, consuming type II collagen foods or supplements can be immensely beneficial. Collagen strengthens your gut lining thereby blocking dangerous impurities from accessing your bloodstream.

· Muscle Recovery

Collagen type 2 not only shrinks inflammation but also reinforces muscle tendons. Athletes who consume CII are likely to recover faster and suffer fewer injuries.

· Improved Cardiovascular Health

Arginine is a distinct amino acid that plays a pivotal role in cardiovascular health. It widens blood vessels, consequently optimizing blood flow. This lowers the risk of contracting cardiovascular illnesses like high blood pressure. Arginine is found in type II collagen protein supplements.



Sources of Type II Collagen

It is often found in our bodies’ connective tissues, however, it can be supplemented by consuming foods rich in collagen or taking specific protein supplements.

· Protein Supplements

Protein supplements rich in type II collagen can be easily accessed from your local pharmacy. They are essentially divided into denatured and un-denatured supplements. The un-denatured CII supplements are recommended if you are seeking to treat autoimmune illnesses like arthritis.



Protein Molecular Structure
Protein Molecular Structure



They are available in powder form, syrup, or even capsules. Irrespective of their form, they utilize collagen sourced from chicken and other animals. As such, they play an essential role in maintaining joint functionality thanks to chondroitin sulfate and glucosamine.

· Bovine Collagen

Beef is commonly consumed in most households and the intake of parts rich in cartilage can elevate type II collagen count in your body. Boiling cow bones and consuming the resulting broth also supplement the collagen supply. Bovine collagen is also utilized to manufacture hydrolyzed CII supplements.



Bovine Collagen Structure
Bovine Collagen Structure
· Chicken Cartilage

Various organs of chicken, for instance, wings and feet are rich in collagen. They provide natural type 2 collagen, which is essential for maintaining robust joints. Regularly consuming chicken parts endowed with cartilage will boost your collagen supply, resulting in improved health.

· Fish Skin Collagen

Fish skin is renowned for its immense health benefits, but its richness in collagen has seen its consumption proliferate recently. The skin of salmon and COD, are particularly well endowed with type II collagen hence they are often used to manufacture protein supplements. Consumption of foods containing fish skin also increases your collagen count.

· Chicken Bone Broth

Chicken bones are generally endowed with vast amounts of cartilage, which preserves lots of collagen. When boiled on controlled heat, you derive delicious chicken broth rich in chondroitin and glucosamine. Consuming this beverage elevates the amount of type II collagen proteins in your body.

· Pork Skin

Incorporating pork skin into your diet can also supplement your type 2 collagen levels. You can consume crispy pork skin or pork skin stew to gain collagen. Pork skin also contains other vitamins, which are essential for your health.

· Chicken Skin

If you peel off skin from your chicken before cooking, you are missing out on its numerous health benefits. Chicken skin is rich in various vitamins and it also contains CII collagen. Consuming it regularly will boost your collagen levels, consequently improving your health and well-being.


Type II Collagen Production



To produce CII, essential raw materials must be acquired and in this case, this is chicken or animal-based collagen.

After extraction, the bovine cartilage or chicken sternum is thoroughly cleansed before being ground to generate manageable forms of collagen. The grounded collagen is also purified to ensure harmful impurities are dislodged.

Subsequently, the collagen is subjected to hydrolyzation, where it is broken into peptides. This process seeks to elevate its absorbency by your body’s digestive system. The resulting collagen is then dried and concentrated to flash out water, resulting in the generation of type II collagen powder.

The collagen powder is then customized to produce type II collagen tablets and capsules. Finally, the collagen is rigorously tested to ensure it meets set quality thresholds and is safe for human consumption.


How Type II Collagen Works



Collagen Type II
Collagen Type II



Type II collagen serves numerous roles in your body. To accomplish its purpose, it alters your body’s immune system. Collagen peptides, which are smaller components of collagen that can be easily absorbed by the human digestive system, prompt the creation of regulatory T cells.

These cells are located in the gut and they are mainly responsible for producing compounds that shrink inflammation, for instance, IL-1O.

These compounds, in turn, help reduce or prevent swelling in joints and other tissues. This is why it is important to consume foods rich in type II collagen or take CII protein supplements regularly.


Type II Collagen Dosage


There is no specific collagen type 2 dosage that applies to all. The prescribed dosage is determined by numerous factors such as the user’s age and physical condition as well as the collagen version. If you are suffering from an autoimmune disorder, the recommended prescription is 40 to 2,000 mg of un-denatured type II collagen.

If you are taking CII protein supplements to help remedy joint problems or improve skin condition, the recommended prescription is 10 grams of denatured CII supplement. Before determining your appropriate dosage, kindly factor in the following:

  • Your Age: Age comes with dilapidating collagen levels and cartilage. Older people may require higher CII dosages compared to younger people due to low collagen levels.
  • Source: Collagen proteins can be extracted from varying sources such as chicken sternum, bovine collagen, or fish skin. Each source has varying collagen levels. For instance, a lower dosage may be appropriate when taking chicken-based CII.
  • Weight: Heavily-built people necessitate higher type II collagen doses compared to light-weight people.
  • Specific Condition: If you intend to manage arthritis or other autoimmune conditions, you may require a higher dose than a person seeking to improve his/her skin condition.
  • Individual Tolerance: Different bodies react differently to collagen supplements. If taking higher doses impacts your well-being, consider lowering your dosage.


Type II Collagen Side Effects


People are built differently hence certain people experience certain side-effects after taking type II collagen supplements. However, these cases are rare since most collagen supplements are manufactured using natural collagen.

Common side effects synonymous with CII usage include mild diarrhea, weight gain, bloating, and allergic reactions. However, consuming collagen type 2 in low doses minimizes the risks of experiencing side effects.

Additionally, consuming un-denatured CII lowers the probability of side effects, hence this version is recommended for persons with autoimmune disorders. Lactating or pregnant mothers are advised to seek the advice of a professional before consuming CII supplements.


Differences Between Type II Collagen and Type I Collagen


Type I collagen accounts for the lion’s share of your body’s cumulative collagens at 90%. It strengthens most body tissues and helps in wound recovery. Both type I and type II exhibit numerous similarities but they also demonstrate a myriad of differences.


FeatureType I CollagenType II collagen
Fiber ArrangementFibers are densely packed in parallel bundles.The fibers are loosely packed but arranged in a uniform network.
LocationFound in various tissues and organs including skin, tendons, and bones.Essentially found in cartilages.
Primary RoleStrengthens and supports body tissues.Cushions joints and mitigates inflammation.
Cross-LinkingHave robust cross-links, which helps them strengthen tissues.Have relatively weak cross-links, which facilitate flexibility.
ElasticityCharacterized by low elasticity.Characterized by comparatively high elasticity.




Is it Safe to Use Type II Collagen for Long?

The consumption of type II collagen-rich foods or supplements is generally safe. In fact, it offers a multitude of beneficial rewards like youthful skin and pain-free joints. However, certain types of CII supplements can have side effects on selected individuals. Using the appropriate dosage is highly unlikely to cause you any harm.

For How Long Do I Need to Take Type II Collagen?

For type II collagen to bear the desired effect, you may need to take it consistently for weeks or months. However, the effectiveness period may differ depending on your condition, age, weight, or dosage. For certain people, the desired effect may be achieved way earlier.

Are There Drug Contradictions for Type II Collagen Supplements?

Type 2 collagen supplements, just like other protein supplements can react with other medications. If you are on strong medications, such as blood thinners or cancer medication, it is advisable you first consult with your doctor before embarking on CII protein supplements. If you are lactating or pregnant, you should also consult your physician.

Can Vegetarians Consume Type II Collagen?

Type II collagen is characteristically a protein sourced from animal products like chicken wings and fish skin. A vegetarian’s diet bars vegetarians from consuming any form of meat product. As such, type 2 collagen contradicts the vegetarian diet.


More resources:

Bovine Gelatin – Source: Yasin

Collagen Type Ii – Source: WEBMD

Fish Gelatin – Source: Yasin

Collagen – Source: Yasin

Collagen Type II – Source: SCIENCE DIRECT

Update cookies preferences