What is collagen?
Collagen is a structural protein that forms the framework of your skin, tendons, ligaments, cartilage, and bones. Your body produces it naturally, but production declines with age. Supplemental collagen, usually hydrolysed into smaller peptides for absorption, is derived from animal sources like bovine or marine collagen.
How it works
When you consume hydrolysed collagen, it is broken down into amino acids and peptides that the body uses as building blocks for its own connective tissue. Some research suggests these peptides may signal the body to increase collagen production in joints and skin. Taking it with vitamin C may help, as vitamin C is needed for collagen synthesis.
What the research says
- May improve skin elasticity and hydration with consistent use
- Some evidence for reduced joint pain, particularly in active people and athletes
- May support tendon and ligament health, of interest to lifters
- Taken with vitamin C before training may aid connective tissue repair
- Evidence is promising but less robust than for staples like creatine or protein
Effective dose
10–15g of hydrolysed collagen peptides per day is the common dose for skin and joint benefits. For tendon and ligament support, some protocols use around 15g taken with vitamin C roughly 30–60 minutes before training. Collagen dissolves easily into coffee, water, or a shake. Consistency over weeks and months is key, as benefits build gradually.
What to check on the label
Look for hydrolysed collagen or collagen peptides, which are the absorbable form. Marine and bovine are the most common sources. Note that collagen is not a complete protein and is low in some essential amino acids, so it should not replace your main protein sources for muscle building, it is a connective tissue supplement.
Safety
Collagen is well tolerated with few reported side effects. Some people notice mild digestive discomfort or a feeling of fullness. Those with allergies should check the source, as collagen can be derived from fish, beef, or pork. It is not a replacement for a complete protein source for muscle growth.