Collagen
amino acids
Collagen is the most abundant protein in the human body, providing structural support to skin, joints, bones, and connective tissues. Supplemental collagen peptides (hydrolysed collagen) are broken down into smaller amino acids that may improve skin elasticity, joint health, and bone density. Evidence supports modest benefits, particularly when combined with vitamin C and consistent use over 8-12 weeks.
Benefits
Dosage
Typical Dose
10-20g daily
Upper Limit
30g daily
Timing
Any time; best taken with vitamin C for optimal synthesis
Forms & Bioavailability
Hydrolysed collagen peptides
High bioavailability; small molecular weight allows easy absorption and intestinal penetration
Native collagen
Lower bioavailability; larger molecules require greater digestive breakdown
Collagen-boosting precursors
Variable; stimulates endogenous collagen production rather than providing exogenous collagen
Side Effects
Interactions
Research Summary
Multiple randomised controlled trials demonstrate that hydrolysed collagen supplementation (10-20g daily) significantly improves skin elasticity and dermal collagen density after 8-12 weeks, with benefits most pronounced in individuals aged 50+. Joint health studies show modest but consistent improvements in pain and mobility in individuals with osteoarthritis, though effects are typically modest compared to other interventions. Bone density improvements remain preliminary; further long-term research is needed to establish definitive skeletal benefits.
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