What is Type 2 Collagen? The Foundation of Joint Cartilage

Collagen is the main protein that comprises connective tissue (skin, bones, tendons, ligaments, cartilage). There are 28 specific types of collagen that have been identified, each differing in structure and function. Type 1 collagen is found in our skin, bones, blood vessels, tendons, and ligaments. Type 2 collagen is found in cartilage.

Cartilage is a tough, flexible connective tissue found throughout our bodies. Externally, cartilage makes up the structure of our ears. Internally, cartilage provides cushioning and shock absorption between bony surfaces in joints. Dietary supplements with Type 2 collagen are thought to specifically reduce joint pain.

Forms of Type 2 Collagen Supplements: Undenatured vs. Hydrolyzed

Undenatured (Native) Type 2 Collagen: Mechanism of Action and Dosage

Some collagen supplements are undenatured. What does that mean? Proteins, such as collagen, naturally adopt a variety of stereotypical structures, including helices, beta sheets, and Greek keys. These structures give proteins their biological activity. Cooking and digestion unwind, or denature these shapes. So the undenatured (aka native) supplements simply retain the natural structures of the collagen. That preserves their biological activity.

The native collagen structure in supplements is thought to present an advantage for joint health. Ingesting undenatured proteins induces a gut-mediated immune response, termed oral tolerance. In this response, as undenatured collagen is digested, your immune cells release anti-inflammatory cytokines and block the release of pro-inflammatory cytokines, producing a net anti-inflammatory effect that should reduce pain and improve joint health. In patients with knee osteoarthritis, ingesting 40mg/day of undenatured type 2 collagen has led to reduced pain and improved range of motion within 12 weeks.

Hydrolyzed Type 2 Collagen: Breakdown and Absorption

Hydrolyzed type 2 collagen supplements are processed into their constituent amino acids. In theory, hydrolyzed supplements could provide building blocks with which your body can synthesize new cartilage. The dosages recommended for hydrolyzed supplements are much higher (10g per day), and there are no studies supporting the efficacy of hydrolyzed collagen for reducing joint pain. Thus, the value of hydrolyzed collagen supplements remains theoretical.

Scientific Efficacy of Type 2 Collagen for Joint Health

Research on Osteoarthritis (OA) and Joint Pain

As mentioned above, there are no clinical trials showing that hydrolyzed collagen supplements improve joint health. In contrast, undenatured type II collagen (UC2) has a fair amount of research backing its efficacy. Some examples are presented here:

Considerations for Choosing a Type 2 Collagen Supplement

Currently available data support the potential of undenatured type 2 collagen supplements to reduce joint pain. The daily dosage of UC2 ingested in most studies was 40mg/day. Bear in mind that while UC2 does have some decent supporting evidence that it can alleviate joint pain, it is best viewed as an adjunct treatment.

If you are experiencing joint pain, the best course of action is to consult with your medical provider. Prescribed exercise therapy, medication, and potentially UC2 supplementation can be a powerful combination to alleviate pain and improve your quality of life.

1. _{Crowley, D. C., Lau, F. C., Sharma, P., Evans, M., Guthrie, N., Bagchi, M., Bagchi, D., Dey, D. K., & Raychaudhuri, S. P. (2009). Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial. International journal of medical sciences, 6(6), 312–321. https://doi.org/10.7150/ijms.6.312}

2. _{Gupta, A., & Maffulli, N. (2025). Undenatured type II collagen for knee osteoarthritis. Annals of medicine, 57(1), 2493306. https://doi.org/10.1080/07853890.2025.2493306}

3. _{Lugo, J. P., Saiyed, Z. M., Lau, F. C., Molina, J. P., Pakdaman, M. N., Shamie, A. N., & Udani, J. K. (2013). Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. Journal of the International Society of Sports Nutrition, 10(1), 48. https://doi.org/10.1186/1550-2783-10-48}

4. _{Sadigursky, D., Magnavita, V. F. S., Sá, C. K. C., Monteiro, H. S., Braghiroli, O. F. M., & Matos, M. A. A. (2022). UNDENATURED COLLAGEN TYPE II FOR THE TREATMENT OF OSTEOARTHRITIS OF THE KNEE. Acta ortopédica brasileira, 30(2), e240572. https://doi.org/10.1590/1413-785220223002240572}

5. _{Santana, É. T. N., da Cunha Machado, S., Brandão Lima, V. N., DeSantana Filho, V. J., Dos Santos Maciel, L. Y., de Farias Neto, J. P., Coutinho, H. D. M., Martins, N., Monteiro da Silva Júnior, W., & Quintans Júnior, L. J. (2023). Comparison between exercise therapy and non-hydrolyzed collagen (UC-II) in functionality and quality of life in women with knee osteoarthritis : A randomized controlled clinical trial. Wiener klinische Wochenschrift, 135(11-12), 291–300. https://doi.org/10.1007/s00508-022-02037-8}

6. _{Simental-Mendía, M., Ortega-Mata, D., Acosta-Olivo, C. A., Simental-Mendía, L. E., Peña-Martínez, V. M., & Vilchez-Cavazos, F. (2025). Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials. Clinical and experimental rheumatology, 43(1), 126–134. https://doi.org/10.55563/clinexprheumatol/kflfr5}