Collagen Peptides

Evidence ratingModerate

Low-molecular-weight hydrolyzed collagen. In an RCT of young athletes, taking 15 g of collagen peptides (with vitamin C) an hour before exercise was reported to improve tendon collagen-synthesis markers. Other trials and meta-analyses report reduced knee joint pain and benefits for skin elasticity and hydration. Co-ingesting vitamin C is considered important for synthesis.

An ingredient with growing research

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Effects reported in research

Reported to improve tendon/ligament collagen-synthesis markers when taken before exercise with vitamin C

Knee joint pain reduction shown in meta-analyses

Skin elasticity, hydration, and wrinkle improvements reported across RCTs (8–12 weeks)

Dosage & timing

Studies commonly use 10–15 g/day.
For tendons/ligaments, taking it about an hour before exercise alongside vitamin C (~50 mg+) is reported to enhance synthesis.
For skin, 8–12 weeks of consistent use is the typical timeframe.

Cautions

•Serious side effects are rarely reported, though mild digestive symptoms (bloating) can occur.
•Mind allergies to the source (fish, bovine, porcine).
•Pregnant or breastfeeding people and those with medical conditions should consult a doctor.
•This site is for educational reference only.

Supporting research

Randomized controlled trial

Effects of collagen peptide supplementation on joint pain, skin elasticity, and cartilage protection: a randomized controlled trial

American Journal of Clinical Nutrition, 2017

An RCT in 48 young athletes consuming 15g of collagen peptides (with vitamin C) one hour before exercise, examining effects on tendon/ligament synthesis markers and circulatory response. The collagen group showed significant improvements in collagen content and mechanical properties in a tendon tissue engineering model. Elevated serum glycine, proline, and hydroxyproline were confirmed. Co-ingestion with vitamin C was shown to be important for maximizing collagen synthesis. Joint pain reduction is also supported by a separate meta-analysis demonstrating effects on knee joint pain (Zdzieblik et al. 2017).

View study details

Last checked: 2026-06-25