SupplementModerate evidenceEnergy

Collagen peptides (hydrolysed)

Hydrolysed collagen with RCT signal for skin elasticity and knee osteoarthritis pain: effect modest but consistent.

Why

Hydrolysed collagen peptides are short collagen-derived peptides (2–5 kDa) that retain biological activity after gut absorption. Meta-analyses of skin RCTs report improvements in skin elasticity, hydration and wrinkle depth at 2.5–10 g/day over 8–12 weeks. A separate body of work on activity-related knee discomfort and knee osteoarthritis supports modest reductions in pain and improved joint function at 10–40 mg of specific UC-II undenatured collagen or 5–10 g of hydrolysed collagen.

How it works

Hydrolysed collagen peptides (especially proline-hydroxyproline and proline-glycine dipeptides) survive gut hydrolysis and reach systemic circulation. Stimulate fibroblast collagen synthesis in skin and chondrocyte type-II collagen synthesis in cartilage at physiological concentrations.

Expected onset · Skin effects emerge over 8–12 weeks; joint effects over 12–24 weeks

How to take

Dosage

Skin: 2.5–10 g/day hydrolysed collagen peptides. Joint: 5–10 g/day hydrolysed collagen, or 40 mg/day UC-II (a different undenatured form).

Timing

Once daily, any time of day, often mixed in coffee or smoothies

On the label

'Hydrolysed collagen peptides' with stated molecular weight (lower = better absorption). Verisol, Peptan, and UC-II are named clinical-trial brands. Marine collagen has slightly better absorption than bovine.

Ideal for

Adults seeking skin elasticity support; people with knee osteoarthritis or activity-related joint discomfort.

Safety

Generally well tolerated. Mild GI upset at high doses. Most products are bovine, porcine or marine-sourced; note for dietary restrictions or fish allergy. Hypercalcaemia possible at very high doses (>40 g/day). Pregnancy: safe at culinary equivalents; supplement data limited.

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Evidence

At a glance

Choi 2014 Skin Pharmacol Physiol RCT (n=64): collagen peptides 1 g/day improved skin elasticity by 7.5% vs placebo at 12 weeks. García-Coronado 2019 Int Orthop meta-analysis (5 RCTs): hydrolysed collagen reduced WOMAC pain in knee OA vs placebo. Lugo 2016 RCT showed UC-II 40 mg/day significantly improved WOMAC over 180 days. Effect modest but consistent across cosmetic and joint endpoints.

Where to get it

Shop Collagen peptides (hydrolysed) on Amazon

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