Rankings / Essentials — Supplements
Collagen peptides
Essentials · Supplement
Tier B+
What this is
Amino acid profile is poor for muscle building (low leucine) but specific bioactive peptides reach collagen-producing tissues. Clark 2008 showed reduced joint pain in athletes. Shaw 2017 demonstrated ~100% increase in collagen synthesis with pre-exercise dosing + vitamin C. Bovine, porcine, or marine sources comparable.
Mechanism
Hydrolyzed type I/III collagen provides glycine-, proline-, hydroxyproline-rich peptide fragments; some evidence that specific di/tripeptides (Pro-Hyp, Hyp-Gly) reach connective tissue intact and signal fibroblast activity
Dose & route
10-15 g/day PO; for tendons, take 30-60 min pre-exercise with 50 mg vitamin C
Citations
- https://pubmed.ncbi.nlm.nih.gov/28177710/
- https://pubmed.ncbi.nlm.nih.gov/18416885/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7846762/
- https://www.mdpi.com/2072-6643/15/9/2080
- https://www.amjmed.com/article/S0002-9343(25)00283-9/abstract
- https://pubmed.ncbi.nlm.nih.gov/30122200/
- https://pubmed.ncbi.nlm.nih.gov/41797621/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.