Collagen Peptides (Hydrolyzed Collagen)
The structural protein that supports skin elasticity, joint health, and gut integrity
Also known as: Hydrolyzed Collagen • Collagen Hydrolysate • Collagen Protein
Overview
Collagen is the most abundant protein in the human body, comprising about 30% of total protein and forming the structural framework of skin, bones, tendons, ligaments, cartilage, and blood vessels. Collagen peptides (also called hydrolyzed collagen) are collagen proteins that have been broken down into smaller, easily absorbed peptides through enzymatic hydrolysis. This process increases bioavailability from negligible (whole collagen is too large to absorb) to approximately 90%. Once absorbed, collagen peptides stimulate fibroblasts and chondrocytes to produce new collagen, rather than simply replacing lost collagen directly. There are at least 28 types of collagen, but Types I, II, and III account for 80-90% of the body's collagen. Type I (skin, bones, tendons) and Type III (skin, blood vessels) are found in bovine and marine collagen, while Type II (cartilage) is found in chicken-derived collagen. Collagen production naturally declines about 1% per year after age 25.
Key Benefits
Skin Health & Anti-Aging
A meta-analysis of 19 RCTs (1,125 participants) found that hydrolyzed collagen supplementation significantly improved skin hydration, elasticity, and wrinkle depth. Benefits were seen with doses of 2.5-10g/day over 8-24 weeks. Specific peptides (Verisol®) showed a 20% reduction in eye wrinkle volume after 8 weeks.
Joint Health & Pain Reduction
Collagen peptides accumulate in cartilage tissue and stimulate chondrocytes to produce new cartilage matrix. Studies show 10g/day reduces joint pain in athletes by 24% and improves symptoms in osteoarthritis patients. Type II collagen (UC-II) at just 40mg/day has shown superior results to glucosamine + chondroitin.
Bone Density Support
Collagen comprises 90% of bone organic matrix. A 12-month study found that 5g collagen peptides daily increased bone mineral density in postmenopausal women by 6.7% at the femoral neck and 3% at the spine compared to placebo.
Hair & Nail Growth
Collagen provides amino acids (proline, glycine) that are building blocks for keratin. Studies show 2.5g/day of specific collagen peptides increased nail growth rate by 12% and decreased nail breakage by 42% after 24 weeks.
Dosage & How to Take
10-20g daily for skin and joint benefits
| Purpose | Dose | Notes |
|---|---|---|
| Skin health / anti-aging | 5-10g/day | Hydrolyzed Type I & III collagen |
| Joint health / athletes | 10-15g/day | Take with vitamin C to enhance collagen synthesis |
| Joint pain (Type II) | 40mg/day UC-II | Undenatured Type II collagen — different mechanism than hydrolyzed |
| Bone density | 5g/day | Long-term supplementation (12+ months) |
Best Time to Take
Timing is flexible. Some research suggests taking 30-60 minutes before exercise with vitamin C may enhance collagen synthesis in tendons and ligaments.
With or Without Food
Can be mixed into coffee, smoothies, or any beverage. Dissolves easily in hot or cold liquids.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Bovine Collagen (Type I & III) | High | Skin, hair, nails, bones | Most common and affordable source |
| Marine Collagen (Type I) | Highest | Skin health — smaller peptides, faster absorption | 1.5x more bioavailable than bovine; pescatarian-friendly |
| UC-II (Undenatured Type II) | N/A (works differently) | Joint health specifically | Works through immune modulation, not structural replacement — only 40mg needed |
| Multi-Collagen (Types I, II, III, V, X) | Moderate | Broad coverage | Marketing-driven — no evidence that multi-type is superior |
Side Effects & Safety
Common
- Mild bloating or fullness
- Unpleasant taste (some marine sources)
Rare
- Allergic reaction (shellfish allergy with marine collagen)
- Calcium excess (shark-derived sources)
Contraindications
- Shellfish allergy (marine collagen)
- Histamine intolerance (some collagen sources are high in histamine)
Interactions
Collagen has no known drug interactions
Scientific Research
Collagen and Skin Aging Meta-Analysis
Hydrolyzed collagen (2.5-10g/day) significantly improved skin hydration, elasticity, and wrinkle depth across 19 RCTs
UC-II vs Glucosamine + Chondroitin
40mg UC-II was significantly more effective than 1500mg glucosamine + 1200mg chondroitin for knee osteoarthritis symptoms
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.