Supplements
Evidence: moderate_human
Hydrolyzed collagen peptides are absorbed as di- and tripeptides (primarily hydroxyproline-proline and hydroxyproline-glycine) via PepT1 transporters in the small intestine. These bioactive peptides accumulate in skin, cartilage, and bone where they stimulate fibroblast proliferation and extracellular matrix synthesis by upregulating collagen gene expression (COL1A1, COL3A1). They also inhibit MMP (matrix metalloproteinase) activity that degrades existing collagen, and stimulate hyaluronic acid production by dermal fibroblasts.
Standard: 10-20g hydrolyzed collagen peptides daily
Loading: 20g/day for first 8 weeks
Maintenance: 10-15g/day
Administration: oral
Timing: Any time; often added to morning coffee or post-workout shake. For joint support, take with vitamin C 30-60 min before exercise. Type II collagen (undenatured, UC-II) taken on empty stomach.
Duration: ongoing (minimum 8-12 weeks for visible results)
Vitamin C co-supplementation is non-negotiable — without it, proline hydroxylation cannot occur and collagen synthesis stalls. The two forms serve different purposes: hydrolyzed collagen peptides (10-20g) provide amino acid building blocks, while undenatured Type II collagen (UC-II, 40mg) works via oral tolerance to modulate joint immune response. Do not combine them — take separately. Results take 8-12 weeks minimum. Clinical evidence strongest for skin elasticity/hydration and joint pain.
Type I/III (bovine or marine) for skin, hair, tendons. Type II (chicken sternum, undenatured UC-II 40mg) for joint cartilage — different mechanism (immune tolerance). Hydrolyzed to <5000 Da molecular weight for absorption. Grass-fed bovine or wild-caught marine sourced. Brands: Vital Proteins, Great Lakes, Sports Research (Types I/III); NOW UC-II, Jarrow Type II (undenatured 40mg).
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