What Type of Collagen is Best for Joint Pain?

What type of collagen is best for joint pain?

Collagen is the most abundant protein in the human body, making up a large part of our connective tissues, including cartilage, tendons, and skin. It is vital for maintaining the structural integrity of joints, ensuring smooth movement and reducing friction. As we age, the body's natural collagen production declines, which can contribute to joint discomfort and stiffness. Collagen supplements have become a popular support for maintaining healthy joints, and may help reduce joint pain and improve mobility as part of a broader plan.

But with so many different types and forms of collagen available, how do you know which one is best for joint pain? In this blog, we will explore the various forms of collagen, their benefits, and how to use them effectively to support joint health.

Hydrolysed vs undenatured collagen — the two main forms for joints

Collagen supplements come in various forms, but the two most commonly used for joint health are hydrolysed collagen and undenatured Type II collagen. They both offer benefits but work through different mechanisms and may suit different situations.

Hydrolysed collagen (collagen peptides)

Hydrolysed collagen is produced by breaking larger collagen molecules into smaller peptides, which are more readily digested and absorbed than intact collagen. This is the form used in most oral collagen supplements — including Kollo Premium Liquid Marine Collagen.

How hydrolysed collagen works for joint pain

A 2021 review by Iwai and colleagues, published in Amino Acids, covered the growing evidence base for collagen peptide supplementation and joint outcomes. Research on collagen peptides and specific gelatine products has mainly focused on the impact supplementation may have on bone and joint health, due to their role in regulating tendon and bone turnover. Although findings are equivocal, there is compelling evidence that collagen peptides may inhibit bone collagen breakdown and alleviate painful symptoms associated with degenerative joint conditions. These combined effects support cartilage integrity and joint function, with clinical studies showing reductions in joint pain.

Ideal for active lifestyles: Hydrolysed collagen is often used by athletes or people who put significant stress on their joints. It may support the maintenance of connective tissues and may help slow the breakdown of cartilage that contributes to joint discomfort over time.

Undenatured Type II collagen

Undenatured collagen is less processed than hydrolysed collagen and retains its native, three-dimensional structure. This type of collagen is most often sourced from chicken sternum cartilage and is specifically Type II collagen, the collagen type that's the primary structural component of hyaline cartilage.

How undenatured Type II collagen works for joint pain

Rather than acting as a source of amino acids for collagen synthesis, undenatured Type II collagen appears to work through an immune-modulating mechanism. When taken orally, it interacts with immune tissue in the gut, and preclinical and clinical research suggests this can help reduce inflammatory responses that contribute to cartilage breakdown. This mechanism is described in a 2023 review published in Autoimmunity Reviews.

This mechanism is relevant to inflammatory and autoimmune joint conditions such as rheumatoid arthritis. However, the strongest clinical evidence for undenatured collagen currently sits in osteoarthritis rather than RA, and direct comparisons with hydrolysed collagen remain limited. It shouldn't be positioned as a treatment for RA — if you have diagnosed RA, please work with your rheumatology team on your treatment plan.

Why take collagen supplements for joint pain?

As we age, collagen production decreases naturally, and this decline can contribute to joint discomfort, stiffness, and reduced mobility. Collagen supplements do not directly replace lost collagen. Collagen supplements provide the amino acids that stimulate the body's own cells to produce new collagen, and — in the case of undenatured Type II collagen — appear to influence immune responses that affect joint tissue.

Here's what the evidence suggests supplementation may support:

Cartilage integrity

Cartilage is largely made up of collagen fibres, and as collagen levels decrease, cartilage becomes weaker and less effective at cushioning the joints. A 2023 review on collagen supplementation for joint health notes that certain peptides from hydrolysed collagen are absorbed and can accumulate in cartilage, and that animal models of osteoarthritis have shown promising results in terms of preservation of cartilage structure with long-term ingestion of hydrolysed collagen.

Anti-inflammatory support

Inflammation in the joints can lead to swelling, pain, and stiffness. The 2023 Autoimmunity Reviews paper notes that "COL, coupled with a rehabilitative exercise protocol, may accelerate recovery from joint injuries and improve joint function, possibly via its anti-inflammatory properties." The anti-inflammatory framing is emerging rather than definitive — this is a supportive mechanism, not a substitute for anti-inflammatory medication where medically indicated.

Joint pain and function

The 2021 review by Iwai and colleagues in Amino Acids collated five studies on collagen peptide supplementation and joint outcomes. All five reported beneficial effects of collagen peptides in reducing joint pain and improving joint function. The review's conclusion: "collagen has the potential to reduce joint pain and improve joint functionality, especially when complemented with a rehabilitative exercise protocol." The daily doses used across the studies fell within the 5-15g range, and the review also noted that collagen supplementation increased pain-free time to exertion.

What the research says

There's a growing evidence base supporting collagen supplementation for joint discomfort, particularly for hydrolysed and undenatured Type II forms.

Study on hydrolysed collagen

A 24-week study by Clark and colleagues (2008), published in Current Medical Research and Opinion, found that athletes who took hydrolysed collagen experienced a significant reduction in joint pain compared to those who did not. The researchers concluded that hydrolysed collagen may benefit individuals who place stress on their joints — such as athletes and active individuals.

Study on undenatured Type II collagen

A 2022 study published in the Journal of Experimental Orthopaedics compared undenatured Type II collagen (TII collagen) with a glucosamine + chondroitin combination in people with osteoarthritis. The findings: previous studies have demonstrated that consuming undenatured Type II collagen in small doses effectively improves joint health; TII collagen was as effective as the positive control (glucosamine + chondroitin) in relieving joint pain; and no significant difference was observed in physical function scores between the two treatments — suggesting a similar effect on knee joint physical function. The authors concluded that TII collagen is considerably effective in improving the overall symptoms of osteoarthritis.

Collagen Type II and joint health — the specific role

Collagen Type II is the primary structural collagen in hyaline cartilage — the smooth cartilage that cushions and protects joints. It provides the structural matrix that cartilage needs to maintain its strength and flexibility. For people with autoimmune-related joint issues, undenatured Type II collagen may help modulate immune responses that contribute to joint inflammation. Whether you're dealing with age-related joint discomfort or an autoimmune-related joint condition, Type II collagen offers meaningful support — as an addition to your medical care, not a replacement for it.

Choosing the right collagen supplement for joint health

With many collagen supplements on the market, here's what to look for:

Type of collagen

For joint health, Type II collagen is generally the most targeted for cartilage-specific support, particularly in osteoarthritis. Hydrolysed collagen (collagen peptides) also has substantial evidence for joint discomfort and is a broader daily habit that supports skin, hair, nails, and bone density alongside joint outcomes.

Source of collagen

Collagen supplements are derived from various sources:

• Bovine (cattle) — typically contains Types I and III collagen; good for overall skin and connective tissue health
• Marine (fish) — predominantly Type I collagen; up to 1.5x more bioavailable than bovine; well-researched for skin outcomes and may support connective tissue including tendons and ligaments
• Chicken cartilage — rich in Type II; used specifically in Type II supplements for joint applications

Additives and purity

Choose a high-quality collagen supplement that doesn't contain unnecessary fillers, artificial flavours, added sugars, or preservatives. Third-party testing (Informed Choice, NSF Certified for Sport) is a genuine quality signal — this matters especially for marine collagen because heavy metals can accumulate in fish.

Can multi-collagen formulas help with joint pain?

Multi-collagen formulas contain a blend of various types — typically Types I, II, III, V, and X. They're designed to offer broad benefits across skin, hair, nails, and joints.

Pros of multi-collagen formulas: They provide a wide range of benefits because they contain different collagen types. Type I supports skin and connective tissue; Type II supports joints and cartilage; Type III supports skin and blood vessels.

Cons for joint-specific pain: If joint pain is your primary concern, a more focused supplement — either targeted undenatured Type II or a good clinically-dosed hydrolysed collagen — may deliver better joint-specific outcomes than a multi-collagen blend at lower per-type doses.

Joint Support Formula

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How to use collagen effectively for joint support

To get the most out of collagen supplementation for joint discomfort, consistency and dose matter most:

• Consistency matters — collagen supplementation is not a quick fix. It can take 12+ weeks of consistent daily use to notice meaningful improvements in joint discomfort and function
• Combine with movement — the Iwai 2021 review specifically noted that collagen supplementation supports joint function when complemented with a rehabilitative exercise protocol. Movement matters
• Combine with a balanced diet — adequate vitamin C (used by the body in collagen synthesis), protein, magnesium, and omega-3 fatty acids all support connective tissue and joint health
• Follow appropriate dose guidelines — see below

Collagen dosage for joint support

Hydrolysed collagen

A common dose for hydrolysed collagen peptides is 5-15 grams per day, based on the doses used across the studies in the Iwai 2021 review. This range has been shown to support joint pain, joint function, and pain-free time to exertion when combined with a rehabilitative exercise protocol.

Undenatured Type II collagen

For undenatured Type II collagen, much smaller doses are needed due to its immune-modulating mechanism. Clinical studies including the 2022 Journal of Experimental Orthopaedics study suggest 40mg per day can support joint pain and function specifically in osteoarthritis.

If you're unsure about the right dosage for your needs, please speak to your GP or a registered dietitian — particularly if you have underlying health conditions or take other medications.

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A word on Kollo

Kollo Premium Liquid Marine Collagen delivers 10,000mg of Naticol® marine collagen peptides per daily sachet — sitting comfortably within the 5-15g hydrolysed collagen range associated with joint outcomes in the Iwai 2021 review. Marine collagen is predominantly Type I collagen, up to 1.5x more bioavailable than bovine collagen.

Alongside the collagen, the formula includes vitamin C (which contributes to normal collagen formation for the normal function of skin), a B vitamin complex (B1, B5, B6, B12), and l-lysine (an essential amino acid). Every batch is Informed Choice certified — independently tested for over 250 prohibited and potentially harmful substances. Not suitable for anyone with a fish allergy.

For joint-specific support, Kollo also offers Kollo Flex+ — a dedicated joint care supplement designed to support joint comfort and mobility as part of a daily routine.

Conclusion

When it comes to joint pain, collagen supplements can offer valuable support alongside movement, physiotherapy, and medical care. Hydrolysed collagen at 5-15g daily has the broader evidence base for joint pain and function, particularly in active individuals and osteoarthritis. Undenatured Type II collagen at around 40mg daily has emerging evidence in osteoarthritis specifically, working through an immune-modulating mechanism. For rheumatoid arthritis, the research is less clear on which collagen form works best — and neither is a substitute for evidence-based rheumatology treatment.

Choosing the right form of collagen, staying consistent with supplementation, pairing it with regular movement, and building the foundations of joint health (adequate protein, vitamin C, weight management where relevant, and appropriate physiotherapy) is the approach with the strongest evidence for keeping joints comfortable over time.

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