Collagen Peptides (Type I/III)

●●○Moderate Evidence

Hydrolysed collagen provides glycine, proline, and hydroxyproline — the building blocks of connective tissue. Best taken with vitamin C around exercise.

Effective Dose

10–15g / day

per clinical evidence

Evidence Level

Moderate

Protein & Amino Acids

Mechanism

Connective tissue collagen synthesis support

primary action

Best For

Joint health

Tendon repair, Skin, Bone density

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Collagen Peptides (Type I/III)?

Collagen is the most abundant protein in the body, constituting tendons, ligaments, cartilage, and skin. Collagen peptides are hydrolysed collagen that is rapidly absorbed and preferentially delivered to connective tissues. Unlike whole food sources, hydrolysed peptides contain specific sequences (particularly PO-EK and GPRGF) that stimulate fibroblast collagen synthesis.

How It Works: The Science

Ingested collagen peptides appear in circulation as di- and tripeptides (Pro-Hyp, Hyp-Gly), which stimulate type I and II collagen production in fibroblasts and chondrocytes. Vitamin C is an essential co-factor for prolyl and lysyl hydroxylase — enzymes required for collagen cross-linking. Taking collagen 1 hour before exercise (when blood flow to tendons is high) may direct substrates to injury-prone tissues.

Primary Mechanism

Connective tissue collagen synthesis support

Evidence-Based Benefits

Reduces joint pain in osteoarthritis

moderate

Bello & Oesser (2006) — 10g/day for 24 weeks reduced knee pain significantly

Improves tendon mechanical properties with exercise

moderate

Shaw et al. (2017) — 15g vitamin C-enriched gelatin before jumping increased tendon collagen synthesis

Supports skin elasticity and hydration

moderate

Multiple RCTs — consistent improvements in skin elasticity with 2.5–10g/day

Dosage Guide

Effective Dose

10–15g / day

10–15g/day with 50mg vitamin C, taken 30–60 minutes before exercise. For skin benefits, 2.5–5g/day is effective. Type I/III for tendons and skin; type II (UC-II) for cartilage.

Safety Profile & Side Effects

Very safe. Usually derived from bovine or marine sources — relevant for dietary restrictions. May cause mild GI discomfort at high doses. Not a complete protein — low in tryptophan and other EAAs.

Who Should (and Shouldn't) Take It

Best for

Joint healthTendon repairSkinBone density

Who it's for

Athletes with joint pain, tendinopathies, or high training volumes. Also useful for older adults concerned with skin ageing or bone density. Not a replacement for whey as the primary protein source.

Frequently Asked Questions

What is the recommended dose of Collagen Peptides (Type I/III)?

10–15g/day with 50mg vitamin C, taken 30–60 minutes before exercise. For skin benefits, 2.5–5g/day is effective. Type I/III for tendons and skin; type II (UC-II) for cartilage.

Is Collagen Peptides (Type I/III) safe?

How does Collagen Peptides (Type I/III) work?

Who should take Collagen Peptides (Type I/III)?

Athletes with joint pain, tendinopathies, or high training volumes. Also useful for older adults concerned with skin ageing or bone density. Not a replacement for whey as the primary protein source.

Related Ingredients

Collagen Type II (UC-II)Glucosamine Sulfate Vitamin C (Ascorbic Acid)Boswellia Serrata

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →