Collagen Peptides
Commonly used for
Muscle & StrengthHealthy AgingAthletic Performance
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
Wellness uses
Bone density support, tendon recovery, and skin hydration and wrinkles
This is anecdotal, and there isn't strong clinical evidence that it works for everyone.
What is it? / Overview
Collagen provides amino acids needed for connective tissue repair and maintenance. Regular supplementation may improve joint comfort and skin elasticity particularly when combined with resistance exercise.
How is it used? / Administration
Form: Hydrolyzed collagen peptides (Types I & III for skin/tendons; Type II for cartilage)
Typical dose studied: 10–15 g/day (2.5–5 g/day for skin health)
Timing: Any time; ideally with 50–100 mg vitamin C
Vitamin C supports collagen synthesis — take together for best effect.
How well does it work? / Evidence
~ Moderate evidence
Who should avoid it?
Avoid with: Food Allergies
Already taking it? Continue for at least 3 months before assessing benefit.
Research & references
Shaw G et al. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. Clark KL et al. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. Bello AE et al. (2006). Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin.
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