Collagen (Hydrolyzed Collagen)
A supplement providing hydrolyzed collagen peptides — the primary structural protein in tendons, ligaments, cartilage, and skin. RCTs suggest that co-ingestion with vitamin C may stimulate collagen synthesis in tendons and ligaments. Direct effects on muscle hypertrophy are limited, but research supports its role in joint health maintenance and injury prevention.
An ingredient with growing research
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Effects reported in research
Suggested promotion of collagen synthesis in tendons and ligaments (RCTs using pre-exercise intake with vitamin C co-ingestion)
Protection of articular cartilage and relief of osteoarthritis symptoms (reported in several small-scale RCTs)
Contribution to reduced joint pain and injury risk in athletes (mixed evidence from observational studies and RCTs)
Improvement in skin elasticity and hydration (RCTs in aesthetics; separate from sports performance evaluation)
Dosage & timing
- Research typically uses 10–15 g/day.
- For tendon and ligament support, a protocol of ingesting collagen 1 hour before exercise alongside vitamin C (≥50 mg) has been studied to capitalize on the exercise-induced collagen synthesis window.
Cautions
- •Generally considered safe at typical doses (10–15 g/day).
- •Most products are derived from bovine, porcine, or marine sources — check ingredient labels for allergens or religious dietary restrictions.
- •As with all high-protein supplements, consult a doctor if you have kidney disease.
- •Always consult a doctor or pharmacist if you have any health concerns or are taking medications.
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