Collagen Types 1, 2, and 3 for Perimenopause: Which Should You Take?
Not all collagen supplements are the same. Compare collagen types 1, 2, and 3 and find out which targets skin, joints, or gut health best during perimenopause.
Why Collagen Declines in Perimenopause
Collagen is the most abundant structural protein in the body. It provides tensile strength and elasticity to skin, supports the cartilage in joints, maintains gut lining integrity, and keeps connective tissue throughout the body healthy. Oestrogen plays a direct role in stimulating collagen synthesis. As oestrogen falls during perimenopause, collagen production declines at an accelerated rate, with some estimates suggesting women lose up to 30 percent of their skin collagen in the first five years after their final period. This decline shows up as skin thinning, increased wrinkling, joint stiffness, and in some women, changes in gut comfort and pelvic floor tissue. Understanding which collagen type targets which tissue can help you choose a supplement that aligns with your priorities.
Type 1 Collagen: Skin, Bone, and Hair
Type 1 collagen is the most abundant type in the human body and is found primarily in skin, tendons, ligaments, bone, and hair. This is the type most strongly associated with skin firmness and elasticity. Collagen supplements made from marine sources (fish skin and scales) are predominantly type 1 and are among the most extensively studied forms for skin quality. Research on hydrolysed marine collagen peptides has shown improvements in skin hydration, elasticity, and the depth of fine lines in women aged 40 and over. For women whose primary concern is skin changes during perimenopause, type 1 marine collagen is the best-supported option.
Type 2 Collagen: Joints and Cartilage
Type 2 collagen is found predominantly in cartilage, the cushioning tissue between joints. It is the main structural component of articular cartilage and is particularly relevant for women experiencing joint pain and stiffness during perimenopause. Type 2 collagen supplements are typically derived from chicken cartilage or bovine sources and often come in lower doses than type 1. Research suggests that undenatured type 2 collagen, which preserves the original structure of the protein, may work through immune modulation to reduce cartilage breakdown rather than simply providing building blocks. This makes it useful specifically for joint health rather than skin.
Type 3 Collagen: Gut, Skin Elasticity, and Organs
Type 3 collagen is found alongside type 1 in skin, blood vessels, and the walls of hollow organs including the intestines. It contributes to skin softness and elasticity and supports the integrity of the gut lining. Many bovine collagen supplements contain a blend of types 1 and 3, making them useful for both skin and digestive support. If gut symptoms such as bloating, increased sensitivity, or changes in digestion are among your perimenopause concerns alongside skin changes, a type 1 and 3 blend from bovine sources may address both.
Choosing the Right Type for Your Goals
For skin concerns including thinning, dryness, and loss of firmness, choose marine collagen (predominantly type 1). For joint pain and cartilage protection, look for undenatured type 2 collagen specifically marketed for joint health. For a combination of skin and gut support, a bovine type 1 and 3 blend is a reasonable choice. Some supplements combine all three types, though evidence for whether these multi-type products deliver meaningfully on all fronts is less robust than single-type targeted supplements. For most women, starting with the type that addresses their most significant symptom gives the clearest indication of whether collagen is helping.
Making Collagen Work
Collagen supplements are most effective when taken consistently over several months. Hydrolysed peptides, which are broken down into smaller fragments, are the most bioavailable form. Taking collagen with vitamin C is well supported, as vitamin C is essential for collagen synthesis in the body. There is no strong evidence that collagen is harmful, and the main downside of taking the wrong type is simply that you may not see the results you hoped for. Tracking symptoms like skin dryness, joint pain, or gut comfort over time gives you a clearer sense of whether any change is happening. PeriPlan lets you log symptoms daily so that gradual improvements do not go unnoticed.
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