Collagen Peptides

Also known as: hydrolyzed collagen, collagen hydrolysate, FORTIGEL, VERISOL

Grade B — Moderate Evidenceproteinconnective tissue
10–15 gFor tendons/ligaments: 15g + 50mg vitamin C, 60 min pre-exercise. For skin: 2.5-10g any time.

Collagen peptides are hydrolyzed forms of collagen protein that provide specific amino acids (glycine, proline, hydroxyproline) serving as building blocks for connective tissue. RCTs show benefits for skin elasticity (with the VERISOL brand), joint pain (with FORTIGEL/UC-II), and tendon/ligament repair when taken with vitamin C before exercise. While the body breaks down collagen during digestion, the resulting peptides appear to signal fibroblasts to increase collagen synthesis.

TL;DR: Evidence for connective tissue repair (with vitamin C + exercise), skin elasticity, and joint pain. Timing matters for tendons.

💪Muscle & Recovery✨Skin & Hair
Last reviewed: 2026-03-12

Quick Facts

Evidence

Grade B

Studies

3

Interactions

1

Forms

1

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

Vitamin CLow

Synergistic — essential cofactor for collagen synthesis; always combine

Important Notes

  • Not a complete protein (lacks tryptophan)
  • Timing critical for tendon/ligament benefit
  • VERISOL specifically for skin; FORTIGEL for joints

Clinical Evidence (3 studies)

Gelatin + vitamin C doubled collagen synthesis markers

Shaw G et al. (2017) — Am J Clin Nutr

15g + Vit C 60 min pre-exercise doubled collagen synthesis in ligament model

View on PubMed

VERISOL improved skin elasticity and wrinkles

Proksch E et al. (2014) — Skin Pharmacol Physiol

2.5g/day improved skin elasticity and wrinkles in women; RCT

View on PubMed

Collagen hydrolysate improved joint pain in athletes

Kumar S et al. (2015) — J Sci Food Agric

Reduced activity-related joint pain; RCT

View on PubMed

Alternatives to Consider

These supplements target similar goals and may be worth considering alongside or instead of Collagen Peptides.

Spirulina

Grade B

Nutrient-dense cyanobacterium with strong evidence for immune support, lipid improvement, and antioxidant protection. Complete protein source. Quality sourcing is critical to avoid contamination.

Related Supplements

Zinc

Grade A — Strong Evidence

Essential mineral for immune function, wound healing, and testosterone production. Lozenges reduce cold duration by ~33%.

MSM (Methylsulfonylmethane)

Grade C — Preliminary

Organic sulfur compound with evidence for joint pain relief in osteoarthritis. Extremely safe with very few interactions. Also used for skin and hair health due to its role in keratin and collagen synthesis. Often stacked with glucosamine and chondroitin.

Hyaluronic Acid (Oral)

Grade C — Preliminary

Naturally occurring glycosaminoglycan in skin and joint fluid. Oral supplementation shows modest evidence for skin hydration and joint comfort. Very safe but questions remain about oral bioavailability. Low molecular weight forms may be preferrable.

Magnesium Glycinate

Grade A — Strong Evidence

Highly bioavailable form of magnesium. Strong evidence for sleep quality, muscle relaxation, and stress reduction. Most adults are deficient.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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