Collagen type II (undenatured, UC-II)

Tier 2 — promising · Joint · Cartilage · Autoimmune

Distinct from hydrolysed collagen peptides. Works via oral tolerance — training the immune system to stop attacking joint cartilage. The canonical RCTs are Crowley 2009 (Int J Med Sci, 52 OA patients, UC-II 40 mg outperformed glucosamine+chondroitin) and Lugo 2016 (Nutr J, 191 knee-OA patients, UC-II vs placebo and G+C), both showing significant reductions in joint pain and stiffness. Must be taken on an empty stomach — food destroys the mechanism. Very safe with no notable side effects.

Dose: 40 mg/day undenatured type II collagen (UC-II) on empty stomach; distinct mechanism from collagen peptides