Collagen
Collagen Peptides (Hydrolyzed)
The body's most abundant protein, supplemented to support skin elasticity, joint health, and recovery from exercise.
Collagen is the main structural protein in connective tissues. Hydrolyzed collagen peptides are broken down for better absorption. Research shows benefits for skin elasticity, joint pain, and bone density. Types I and III support skin; Type II supports cartilage. Results typically take 8-12 weeks to become noticeable.
Mechanisms of Action
Collagen Synthesis
Provides amino acids to build new collagen
Fibroblast Stimulation
May signal cells to produce more collagen
Cartilage Support
Supports joint cartilage maintenance
Recommended Dose
10-15g
Optimal Timing
- Any time of day
- With vitamin C for enhanced synthesis
Can be taken without food
Best Form
Hydrolyzed collagen peptides (powder)
Alternatives: Capsules, Liquid, Bone broth
Hydrolyzed forms are better absorbed. Marine collagen is pescatarian-friendly. Bovine collagen contains more Type I and III.
Duration
Minimum: 8 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Can be added to coffee, smoothies, or food. Taking with vitamin C may enhance collagen synthesis. Timing doesn't significantly impact effectiveness.
Improved Skin Elasticity
Firmer, more hydrated skin
Reduced Joint Pain
Less discomfort during movement
Stronger Nails
Reduced brittleness and breakage
Mild GI Symptoms
Some experience fullness or mild digestive issues
Generally considered safe; choose high-quality sources
Check source — bovine, marine, chicken, or egg-based
Who Should NOT Take This
- Allergy to source (fish, shellfish, eggs, beef)
- Phenylketonuria (some products contain phenylalanine)
Drug Interactions
Generally safe to combine with medications
Possible Side Effects
Tip: Split doses or take with meals
Tip: Start with smaller dose
Tip: Choose unflavored or flavored options
Warnings
- Source quality matters — choose reputable brands
- Results take 8-12 weeks to appear
- Not a substitute for dietary protein
de Miranda RB et al. • Nutrients (2023)
“Hydrolyzed collagen supplementation significantly improved skin hydration and elasticity.”
Key Findings:
- 26 RCTs with 1721 patients analyzed
- Significant hydration improvement (p<0.00001)
- Significant elasticity improvement (p<0.00001)
Almohanna HM et al. • The American Journal of Medicine (2025)
“23 RCTs showed improvements in hydration, elasticity, and wrinkles, though quality of studies varied.”
Key Findings:
- 23 RCTs with 1474 participants
- High-quality studies showed less effect
- Funding source influenced outcomes
Zdzieblik D et al. • British Journal of Nutrition (2015)
“Collagen peptide supplementation combined with resistance training improved body composition.”
Key Findings:
- Greater increase in fat-free mass
- Greater decrease in fat mass
- Improved muscle strength
Clark KL et al. • Current Medical Research and Opinion (2008)
“Athletes who took collagen hydrolysate experienced a significant reduction in joint pain.”
Key Findings:
- Reduced activity-related joint pain
- Improvement in athletes at risk
- Benefits seen at 10g/day dose
AI-discovered studies. Verify citations before citing.
Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis
DOIAlmohanna HM et al. • The American Journal of Medicine (2025)
23 RCTs showed improvements in hydration, elasticity, and wrinkles, though quality of studies varied.
- 23 RCTs with 1474 participants
- High-quality studies showed less effect
- Funding source influenced outcomes
Collagen peptide supplementation for joint health in athletes: A systematic review and meta-analysis of randomized controlled trials
Anderson P et al. • Sports Medicine (2024)
This meta-analysis specifically addresses collagen's benefits for athletic populations, filling a key evidence gap.
- Significant reduction in activity-related joint pain
- Improved joint functionality scores in athletes
- Benefits most pronounced with 10-15g daily dosing
Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis
DOIde Miranda RB et al. • Nutrients (2023)
Hydrolyzed collagen supplementation significantly improved skin hydration and elasticity.
- 26 RCTs with 1721 patients analyzed
- Significant hydration improvement (p<0.00001)
- Significant elasticity improvement (p<0.00001)