Collagen Peptides
Collagen is a structural protein that makes up about one-third of the total protein in the human body. Collagen peptides are smaller components of collagen that have been broken down and are more easily absorbed by the body. Collagen and collagen peptides are commonly used to relieve joint pain, promote bone health, and are used in anti-aging skincare products.
Collagen peptides are most commonly used in skin, hair, and nails. They are also used for muscle size and strength, osteoarthritis, and other conditions.
Dosage information
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Collagen peptides are most commonly used on skin, hair, and nails.
Collagen is a structurally rigid protein that provides strength and support to various tissues in the body, including skin, tendons, bones, and joints. Collagen produced by the body itself is called endogenous collagen, while collagen from other sources (such as supplements) is called exogenous collagen. Regardless of its source, collagen is a protein composed of various amino acids, with glycine and proline being key components.
Collagen supplements come in various forms, one of which is collagen peptides. Peptides are short chains made up of linked amino acids. They are much smaller than proteins but have similar structures. Similarly, collagen peptides are small fragments of collagen, making them easier for the body to absorb than whole collagen. To prepare these peptides, collagen must undergo a hydrolysis process. First, collagen denatures (its triple helix structure is broken down into three separate chains), and then enzymes further break it down into peptides.
The most common ingredients in oral collagen supplements are bovine collagen, porcine collagen, or marine collagen, but they can also be derived from other animals, such as chicken. There are many types of collagen, and supplements can contain more than one type of collagen, and they can come from a variety of different animals.
Collagen peptides (hydrolyzed collagen) are commonly used to treat joint pain and various types of arthritis. A meta-analysis of randomized controlled trials in 2025 showed that both hydrolyzed collagen and undenatured collagen (whole collagen) supplements improved osteoarthritis symptoms. This supports the results of a 2019 meta-analysis that found relief of osteoarthritis symptoms after collagen supplementation, measured by the Western University and McMaster University Osteoarthritis Index (WOMAC) score and Visual Analogue Scale (VAS). Most of the studies included in the reviews evaluated the effects of collagen peptides or type II collagen derived from bovine, porcine, or chicken sources on knee osteoarthritis, but the quality of evidence was inconsistent. Overall, collagen peptides appear to have a small but clinically significant effect on osteoarthritis symptoms. Currently, there is a lack of evidence showing their effectiveness against other types of arthritis, such as rheumatoid arthritis. Due to its mechanism of action, type II collagen may be more effective against rheumatoid arthritis.
For people without arthritis but experiencing joint pain, collagen peptides are sometimes taken as a supplement. A randomized controlled trial in 2008 showed that hydrolyzed collagen could improve exercise-related joint pain in athletes, and another study found that collagen peptides could improve joint pain in active adults. However, the evidence in this regard is inconsistent; another randomized controlled trial found that taking collagen peptides for 12 weeks did not improve knee pain in adults.
Collagen peptide supplements work by providing the body with the proteins needed to grow and repair collagen-rich tissues such as cartilage, skin, and bone. Glycine and proline are the most important amino acids in the collagen structure, and another amino acid is added to this chain, forming a typical chain of three amino acids. Each chain forms a helical structure with the other two chains—a triple helix. (DNA has a double helix structure.) This structure gives collagen the rigidity needed to resist stress, making it an ideal tissue type for joints, ligaments, bones, and skin. To produce collagen peptide supplements, collagen is broken down into smaller chains that are no longer complete triple helical structures. For collagen peptides to reach connective tissue and function, they must retain their structure after contact with stomach acid and the intestines. Hydrolyzed collagen can be directly absorbed into the systemic circulation through intestinal wall cells.
Type II collagen has a different mechanism of action and may affect the immune system.
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Youtheory, Collagen, 290 tablets
Contains hydrolyzed collagen peptides (approximately 6,000 mg per serving) and added vitamin C to aid in normal collagen formation and absorption, helping to support skin elasticity, healthy hair and nails , and is also beneficial for daily nutritional supplementation of joints and connective tissues .
Codeage, Multi-Collagen Peptide Powder, Original Flavor, 20 oz (567 g)
Contains collagen peptides from multiple sources (types I, II, III, V, and X) , which help support skin elasticity, healthy hair and nails, and promote joint and connective tissue health. The flavorless powder design makes it easy to add to drinks for daily collagen supplementation.
California Gold Nutrition, Hydrolyzed Collagen Peptides, Type I and III, Vitamin C, 250 tablets
Contains hydrolyzed collagen peptides (types I and III) and vitamin C , which help support skin elasticity, healthy hair and nails , and promote daily nutritional supplementation for joints and connective tissues .
Vital Proteins, Collagen Peptides, Plain, 20 oz (567 g)
Contains hydrolyzed collagen peptides (Type I & III) , which are easily absorbed and help support skin elasticity, hair and nail health , and promote daily nutritional supplementation for joints and connective tissues . Can be added to drinks or food.
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Dosage information
Dosage form
Collagen peptides are commonly sold in pill or powder form, and are also available as topical formulations.
The dosage of hydrolyzed collagen used in the study ranged from 720 mg to 10 g per day .
Not recommended to take this product with collagen.
Tannins and polyphenols may bind to proteins, reducing the absorption rate of amino acids .
Examples : strong tea, black tea, green tea, coffee, red wine
Recommendation : 1–2 hours between collagen supplements
Alcohol can inhibit protein synthesis and accelerate collagen breakdown, thus affecting the effectiveness of supplementation .
Examples : beer, spirits, cocktails
Recommendation : Avoid alcohol consumption during supplementation.
Many minerals may compete with amino acids for absorption channels , affecting absorption efficiency.
Examples : calcium supplements, iron supplements
Recommendation : 1–2 hours between collagen supplements
At the same time, consuming large amounts of various proteins may reduce the utilization rate of specific amino acids (glycine, proline) in collagen.
Example : Large steak, whey protein + collagen
Recommendation : Stagger your supplementation times or choose different mealtimes.
The lack of necessary cofactors may result in poor collagen synthesis efficiency .
Example : Supplementing only with collagen, without supplementing with vitamin C.
Recommendation : Can be taken with Vitamin C, zinc, and copper (not simultaneously with high doses of minerals).
- Common recommended dosage: 5–10 g/day
- Supplementing at night or after exercise is more beneficial for repair.
- Combining with Vitamin C helps with collagen synthesis
