What is Collagen 1 and 3 Good For: Benefits and More

Table of Contents

1. Introduction
2. What is Collagen?
3. Understanding Type 1 Collagen: The Foundation
4. Understanding Type 3 Collagen: The Support System
5. Why the Combination of 1 and 3 Matters
6. The Importance of Hydrolyzed Peptides
7. Collagen and the Active Lifestyle
8. How to Incorporate Collagen into Your Day
9. The BUBS Naturals Difference: Clean and Purpose-Driven
10. Realistic Expectations for Collagen
11. Conclusion
12. FAQ

Introduction

You start to notice it in your late 20s or early 30s. Maybe your knees feel a bit stiffer after a long run, or your skin doesn't bounce back quite as quickly as it used to. These aren't just signs of getting older; they are signs that your body’s natural "glue" is starting to wear thin. That glue is collagen, the most abundant protein in your body.

While there are dozens of types of collagen, about 90% of what your body uses consists of Type 1 and Type 3. Understanding what is collagen 1 and 3 good for is the first step in reclaiming your recovery and vitality. At BUBS Naturals, we focus on these two specific types in our Collagen Peptides because they provide the foundation for everything from skin elasticity to gut health.

In this guide, we will break down the science of these proteins, how they support an active lifestyle, and why the combination of Type 1 and Type 3 is the standard for total body wellness. We want to equip you with the knowledge to make informed decisions about your nutrition so you can keep moving forward.

What is Collagen?

Collagen is a structural protein. Think of it as the scaffolding that holds your body together. It provides strength to your bones, elasticity to your skin, and resilience to your connective tissues. Without it, the human body would literally fall apart.

Your body produces its own collagen by breaking down dietary protein into amino acids—specifically glycine, proline, and hydroxyproline. However, as we age, this natural production slows down. Most people see a decline of about 1% per year starting in their mid-20s. Factors like high sugar intake, smoking, and excessive sun exposure can speed up this decline.

Because whole collagen molecules are large and difficult to digest, many people turn to supplements. These are typically "hydrolyzed," meaning the protein is broken down into smaller chains called peptides. This makes the collagen more bioavailable, which is a technical way of saying your body can actually absorb and use it. For a deeper breakdown, see our What Are Collagen Peptides and Their Benefits?.

Quick Answer: Collagen Type 1 and 3 are primary structural proteins that support skin elasticity, hair and nail strength, bone density, and the integrity of the gut lining. Together, they account for the vast majority of the collagen found in the human body and are essential for recovery and aging well.

Understanding Type 1 Collagen: The Foundation

Type 1 collagen is the heavy hitter. It is the most abundant protein in the human body, found in almost every tissue you can name. If you are looking for "beauty" benefits or structural strength, Type 1 is the hero of the story.

Skin Health and Aging

Type 1 collagen makes up the vast majority of your skin’s dermal layer. It provides the mechanical strength that keeps skin firm. When Type 1 levels are high, skin looks hydrated and smooth. When they drop, you start to see fine lines and sagging. Supplementing with Type 1 may support skin hydration and help maintain that firm, youthful texture. If you want a closer look at how collagen production changes with age, our How Can the Body Produce More Collagen Naturally guide is worth a read.

Bone Density

Many people think of calcium when they think of bones, but collagen is just as important. Type 1 collagen provides the flexible framework that minerals like calcium latch onto. It gives bones their "toughness," allowing them to absorb impact without snapping. This is particularly important for athletes and as we age.

Hair and Nails

If your nails are brittle or your hair feels thin, it might be a lack of Type 1. This protein provides the building blocks for the follicles and nail beds. While it doesn't "cure" hair loss, many people find that consistent collagen intake leads to stronger, faster-growing nails and thicker-feeling hair.

Understanding Type 3 Collagen: The Support System

If Type 1 is the steel beam of a building, Type 3 is the flexible wiring and plumbing. It is often found alongside Type 1, but it has a specific focus on tissues that need to be able to stretch and contract.

Gut Health and the Intestinal Lining

One of the most significant benefits of Type 3 collagen is its role in the digestive system. It helps form the connective tissue of the gut lining. A strong gut lining is essential for nutrient absorption and preventing unwanted particles from "leaking" into the bloodstream. Many people use Type 3 collagen to support overall digestive wellness and comfort.

Cardiovascular Support

Type 3 is a major component of your blood vessels and arteries. It provides the elasticity needed for your heart to pump blood effectively throughout the body. Maintaining the structural integrity of your veins and arteries is a critical, though often overlooked, part of long-term wellness.

Muscle and Organ Structure

While Type 1 is found in tendons, Type 3 is more prevalent in the muscles themselves and the membranes surrounding your internal organs. It helps these tissues maintain their shape while allowing for the movement required by an active lifestyle.

Key Takeaway: While Type 1 provides the rigid strength for bones and skin, Type 3 provides the elasticity and support for organs, blood vessels, and the gut. You need both to function at your peak.

Why the Combination of 1 and 3 Matters

You will rarely find a high-quality bovine collagen supplement that only contains one or the other. That is because they work in synergy. In the human body, Type 1 and Type 3 are almost always found together in the same tissues.

For example, your skin requires Type 1 for firmness but needs Type 3 for suppleness. Your tendons need Type 1 for the strength to pull on bones, but they need Type 3 to handle the repetitive stretching of exercise. By taking a supplement that includes both, you are mirroring the body’s natural composition.

The Power Duo for Recovery

When we train hard, we create micro-tears in our connective tissues. To repair those tissues, the body needs a ready supply of amino acids. Our Collagen Peptides provide a concentrated dose of these building blocks. By supporting both types, you help your body manage the wear and tear of daily life and intense training sessions.

Sourcing: Why Bovine Matters

Type 1 and 3 collagen are most commonly sourced from bovine (cow) hides. This is because bovine collagen naturally contains a high concentration of both types in a ratio that is very similar to what is found in humans. Marine collagen, while also effective, is almost exclusively Type 1. If you want the gut health and vascular benefits of Type 3, bovine-sourced peptides are usually the superior choice.

Myth: Taking collagen will immediately target your wrinkles or a specific sore joint. Fact: Your body views collagen as protein. Once digested into amino acids, your body sends those nutrients to wherever they are needed most—whether that’s your gut lining, your heart, or your skin. Consistency is the only way to ensure all areas get the support they need.

The Importance of Hydrolyzed Peptides

We mentioned earlier that collagen needs to be hydrolyzed. This is a non-negotiable factor when choosing a supplement. In its raw state, collagen is a massive, complex protein. Your digestive system has a hard time breaking it down efficiently.

Hydrolysis uses enzymes to "pre-digest" the collagen into short-chain peptides. These peptides are small enough to pass through the intestinal wall and enter the bloodstream. This process also makes the powder highly soluble. For a practical framework on daily use, check out Determining How Much Collagen Does the Body Need Daily.

Our collagen is designed to mix into almost anything. Because it is hydrolyzed, it won't clump in your morning coffee or change the texture of your post-workout shake. It’s a simple addition to a routine that pays dividends in how you feel and perform.

Bottom line: Hydrolyzed collagen is the only form worth your time because it ensures the amino acids actually reach the tissues that need them most.

Collagen and the Active Lifestyle

If you are someone who spends time in the gym, on the trail, or just staying busy, your demand for collagen is higher than the average person. Constant movement puts stress on your joints and connective tissues. On especially demanding days, Hydrate or Die can help keep hydration simple.

Joint and Ligament Support

While Type 2 collagen is specific to joint cartilage, Types 1 and 3 are the primary components of your ligaments and tendons. Ligaments connect bone to bone, and tendons connect muscle to bone. If these "cables" are weak, your risk of injury goes up. Supporting these tissues with consistent collagen intake can help you stay in the game longer.

Muscle Repair

Collagen is not a complete protein—it lacks the amino acid tryptophan—so it shouldn't be your only protein source. However, it is incredibly high in glycine and proline. These specific amino acids are vital for the repair of the "soft tissues" that surround your muscles. Adding a scoop to your routine can complement your whey or plant-based protein to provide a full spectrum of recovery support. If you train hard, Creatine Monohydrate is another clean option.

How to Incorporate Collagen into Your Day

Consistency is more important than timing. Whether you take it in the morning or before bed matters less than taking it every single day. Most studies show that the benefits of collagen—particularly for skin and joints—become most apparent after 8 to 12 weeks of daily use. For a practical routine, see The Best Daily Routine: When to Take Collagen Hydrolysate.

The Morning Kickstart

Many of us like to add a scoop of Collagen Peptides to our morning coffee. It’s flavorless and provides a quick hit of protein to start the day. Because it is heat-stable, the hot coffee won't damage the delicate peptides.

Post-Workout Recovery

Mixing collagen into a recovery shake is a great way to jumpstart the repair process. If you’re already using our Creatine Monohydrate or a hydration mix, you can easily stack them. Collagen provides the structural support, while creatine supports the explosive power and muscle energy.

Nighttime Repair

Some people prefer taking collagen in the evening. Glycine, one of the primary amino acids in collagen, has been studied for its potential to support relaxation and a sense of calm. While it isn't a sleep aid, it can be a nice addition to a nighttime tea or "golden milk" routine.

The BUBS Naturals Difference: Clean and Purpose-Driven

When we started BUBS Naturals, we didn't want to be just another supplement company. We wanted to create products that were as clean as possible while honoring a legacy of service and adventure. You can read more on our About Bubs page.

No Fillers, No BS

You won't find any "mystery ingredients" in our tubs. Our Collagen Peptides are single-ingredient. They are pasture-raised and grass-fed, ensuring that you are getting the highest quality protein without added hormones or antibiotics. We also take the extra step of being NSF for Sport certified. This means every batch is third-party tested for purity and banned substances—a must for competitive athletes and military personnel.

A Mission Beyond the Bottle

Our brand is named after Glen "BUB" Doherty, a Navy SEAL who lived his life with a focus on fitness, friendship, and helping others. In his honor, we donate 10% of all profits to veteran-focused charities. When you choose our products, you aren't just supporting your own wellness; you're supporting a community of people who have given everything for others.

Realistic Expectations for Collagen

It is important to be real about what collagen can and cannot do. It isn't a magic pill that will erase twenty years of sun damage overnight or fix a torn ACL in a week. Wellness is a long game.

Most people report feeling "better" overall—less joint clicking, more hydrated skin, and stronger nails—after a few months of steady use. Listen to your body. If you’re training hard, pay attention to your recovery times. If you’re focused on aging well, look at the health of your hair and skin. Small, incremental changes are the goal.

Important: Always consult with your healthcare provider before starting a new supplement routine, especially if you are pregnant, nursing, or have a pre-existing medical condition.

Conclusion

Understanding what is collagen 1 and 3 good for allows you to take control of your structural health. Type 1 provides the strength your bones and skin need to withstand the elements, while Type 3 supports the flexibility of your gut and internal systems. Together, they form a powerful foundation for anyone living an active, purpose-driven life.

By choosing a clean, hydrolyzed source like our Collagen Peptides, you ensure that your body has the building blocks it needs to repair, recover, and keep moving. Remember that quality matters—look for grass-fed, third-party tested options that fit into your daily habits without friction.

"The best way to honor a legacy is to live your own to the fullest." — The BUBS Team

Next Steps:

• Start with one scoop of collagen daily in your favorite beverage.
• Pair it with a Vitamin C source to further support natural collagen synthesis.
• Stay consistent for at least 90 days to see how your body responds.

FAQ

What is the main difference between Type 1 and Type 3 collagen?

Type 1 is the most abundant and provides rigid structure for skin, bones, and tendons, while Type 3 is more flexible and supports the gut lining, blood vessels, and internal organs. They are almost always found together in the body and work synergistically to support overall tissue health.

Can I get enough Type 1 and 3 collagen from food alone?

While you can get collagen from foods like bone broth or animal skins, it is difficult to consume enough consistently to see significant benefits. Furthermore, dietary collagen is not hydrolyzed, meaning it is much harder for your body to break down and absorb compared to a peptide supplement.

How long does it take to see results from Type 1 and 3 collagen?

Most clinical research suggests that it takes between 8 and 12 weeks of daily, consistent use to notice visible or physical changes. These results often manifest as improved skin hydration, stronger nails, and better joint comfort during physical activity.

Is it better to take collagen on an empty stomach?

There is no significant evidence that taking collagen on an empty stomach improves absorption. The most important factor is daily consistency, so it is best to take it whenever it fits naturally into your routine, whether that is with breakfast or after a workout.