Collagen Peptides

Collagen makes up 30% of the body total protein and is the primary structural component of skin, bones, tendons, and cartilage. Collagen synthesis declines approximately 1% per year after age 25. The supplement evidence has improved markedly since 2020: a 2024 meta-analysis of 19 RCTs found hydrolyzed collagen reduced knee joint pain in osteoarthritis by a standardized mean difference of 0.87 (clinically meaningful), and 4 RCTs show improved skin elasticity with 2.5-10g/day supplementation. The mechanism involves the absorption of specific dipeptides (hydroxyproline-proline) that signal fibroblasts to produce more endogenous collagen. Combined with vitamin C (required for collagen synthesis), the effect is enhanced. Dose: 10-15g hydrolyzed collagen daily. Type II for joints, Type I/III for skin and bone.