Collagen
Updated: 2025-10-08
⚡ Overview
Collagen is the main structural protein of the skin, bones, tendons, and ligaments, representing around 30% of total body protein.
Production decreases with age, leading to loss of elasticity, joint discomfort, and weaker tissues.
👉 Hydrolyzed collagen peptides support endogenous synthesis and may help slow these effects.
🟢 Proven Benefits
- Skin: improves hydration, elasticity, and reduces wrinkle depth (visible after 8–12 weeks).
- Joints: relieves mild joint pain and improves mobility, especially in athletes and older adults.
- Bones & recovery: some evidence of better bone density and faster muscle recovery post-exercise.
- Synergy: vitamin C and copper enhance collagen synthesis.
🟡 Ambiguous Evidence
- Effects on hair and nails are less consistent.
- Benefits depend on type (I, II, III) and product quality.
- No proven effect on overall aging beyond skin and joint support.
🔴 What It Does Not Do
- Does not replace a balanced, protein-rich diet.
- Does not aid weight loss directly.
- Does not build muscle mass, though it may help by reducing joint discomfort.
💊 Dosage & Use
General guidance — not a prescription
- 5–10 g/day of hydrolyzed collagen peptides.
- Type I & III: skin, hair, and nails.
- Type II: cartilage, tendons, and joints.
- Best taken on an empty stomach or with vitamin C.
- Duration: visible results after 2–3 months of continuous use.
⚠️ Safety
- Excellent tolerance overall.
- Occasional mild bloating at first (transient).
- Risks mainly linked to product quality — verify purity and origin (marine, bovine, or porcine sources).
⚠️ Risks & Interactions
- No serious side effects; caution with non-certified animal sources.
- No significant drug interactions reported.
✅ Quality Tips
- Choose hydrolyzed collagen (peptides) for better absorption.
- Verify the source (marine = high bioavailability; bovine = rich in type I/III).
- Look for COA-tested products, free from artificial flavors and additives.
- Combine with vitamin C and adequate hydration for optimal results.
📚 References
⚠️ Educational information. Always seek professional advice.