Collagen peptides

Tier 2 — promising · Skin · Joint · Connective tissue

Hydrolysed collagen peptides provide bioavailable proline, hydroxyproline, and glycine that stimulate fibroblast collagen synthesis. Multiple 2024 RCTs confirm skin benefits: Vleminckx 2024 (PMID 39143887, n=85, 84 days, 5 g/day) found significant improvement in dermis density, skin moisture, and elasticity; Morakul 2024 (PMID 39075819, n=72, 8 weeks) confirmed hydration, elasticity, and density gains. A 2024 RCT (Devasia, PMID 38235711) confirmed collagen peptides reduce knee osteoarthritis pain and WOMAC scores over 90 days. Key caveats: collagen is NOT a complete protein — it lacks…

Dose: Skin: 2.5–5 g/day hydrolysed peptides. Joint/tendon: 10–15 g/day, ideally with 50 mg vitamin C 60 min before exercise.