Collagen peptides
The most abundant protein in the body, the structural matrix of skin, joints, tendons, bone, and gut. Endogenous production drops ~1% per year from your 20s.
Multiple RCTs show improvements in skin elasticity, hydration, and dermal collagen density (8–12 weeks). Strong joint pain reduction in osteoarthritis (UC-II especially). Some bone density data emerging. Effects on skin: 4–8 weeks. Joints: 8–12 weeks. Bone: 6–12 months.
Collagen is what holds you together. ~30% of all protein in the body is collagen — it's the scaffolding of skin, the ground substance of cartilage, the connective sheath of muscle, the matrix of bone, the lining of the gut. The body makes its own from glycine, proline, and hydroxyproline (using vitamin C as a cofactor), but production declines steadily with age and drops sharply at menopause. Hydrolysed collagen peptides are pre-broken-down so they absorb as small peptides that accumulate in skin and joints, where they signal fibroblasts and chondrocytes to make more collagen. The 'eating collagen builds collagen' mechanism was once dismissed but has been validated repeatedly in the last decade.
- Form
- Hydrolysed collagen peptides (Types I + III) — best for skin, hair, nails, general structural support. UC-II (undenatured Type II collagen) — different mechanism (immune-tolerance pathway), specifically for joint pain at much lower dose (40 mg/day). Marine collagen is similar to bovine but smaller peptides; both work.
- Dose
- 10–15 g hydrolysed collagen peptides daily for skin / general use. 40 mg UC-II daily for joint pain.
- Timing
- Anytime, with or without food. Most people add to morning coffee or a smoothie. Take vitamin C with it to support collagen synthesis.
- Schedule
- Daily.
- Side effects
- Mild GI upset (rare). Fishy taste (marine collagen). Fullness / satiety.
- Interactions
- Generally none. Calcium content in some products may compete with thyroid medications — separate by 4 hours.
- Contraindications
- Allergy to source animal (bovine, marine, porcine, chicken). Very rare.
- Lab markers
- Not routinely tested. Functional markers: skin elasticity (cutometer), DEXA for bone density.
- Food sources
- Bone broth (long-simmered with bones and connective tissue — the traditional source). Skin-on chicken, slow-cooked tough cuts of meat (brisket, shank, oxtail), gelatin, pork rinds. Modern muscle-meat-heavy diets contain almost no collagen — even a meat eater can be functionally collagen-deficient.
Pairs with
Vitamin C — required cofactor for collagen synthesis; take with each dose. Hyaluronic acid (works at the same matrix). Biotin (hair / nails synergy). Silica (collagen cross-linking). Resistance / loaded exercise (the actual signal that drives collagen turnover in tendon and bone).
within Amino acids & derivatives