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B Emerging evidence · Protein & Amino Acids

Collagen Peptides

Also known as: collagen, hydrolysed collagen, gelatin, collagen protein

Collagen peptides are being studied for tendon, ligament and joint health. Early research uses about 10–15 g with vitamin C before activity; it is not ideal for muscle building.

Why grade B?

Graded B because early studies suggest that collagen or gelatin taken with vitamin C before exercise may increase collagen synthesis and could support tendons, ligaments and joints, but research is still limited and effects on injury rates are unclear. Collagen is a poor choice for building muscle because it lacks tryptophan and is low in leucine.

Dose calculator

kg
Daily dose (with ~50 mg vitamin C)
Fixed dose, independent of body weight
10–15 g

Doses mirror the ranges used in published research. They are not a personal prescription.

At a Glance

Collagen Peptides
EvidenceB
RatingEmerging evidence
CategoryProtein & Amino Acids
Daily dose (with ~50 mg vitamin C)10–15 g
Food sourcesBone broth, Gelatin desserts, Chicken skin and cartilage
Side effects listed2

Grades follow the style of the Australian Institute of Sport Sports Supplement Framework. Summary of published research, not advice.

How it works

Collagen is the main structural protein of tendons, ligaments, cartilage, bone and skin. Hydrolyzed collagen and gelatin are rich in glycine, proline and hydroxyproline, amino acids needed to make new collagen. Exercise loading stimulates connective tissue to remodel, and studies suggest that providing these amino acids, along with vitamin C (a cofactor for collagen synthesis), roughly 30–60 minutes before a short bout of loading may increase markers of collagen production. Collagen is an incomplete protein, so it contributes little to muscle protein synthesis.

What research supports

  • May increase collagen synthesis markers when taken with vitamin C before exercise
  • Some studies suggest reduced activity-related joint pain in athletes
  • Early evidence for supporting tendon adaptation and rehabilitation, alongside appropriate loading
  • Some research suggests possible benefits for skin elasticity and hydration
  • Not effective as a primary protein source for muscle growth

Dosage

Typical research dose: 10–15 g of hydrolyzed collagen or gelatin, often with about 50 mg vitamin C, taken 30–60 minutes before exercise or rehabilitation loading. Joint pain studies often use around 10 g per day for several months.

Timing

Research on connective tissue typically uses collagen 30–60 minutes before a short session of loading, such as rope skipping or rehabilitation exercises, because blood levels of key amino acids peak around then. For general use, most studies simply had people take it daily, at any time.

Side effects

  • Generally well tolerated
  • Mild digestive upset or a lingering aftertaste in some people

Cautions

  • Collagen usually comes from cattle, pigs or fish, so it isn't vegan and matters for fish allergies and religious diets
  • Do not count collagen protein as equivalent to whey or other complete proteins when calculating protein for muscle building
  • People with conditions affecting protein or kidney function should consult a doctor
  • Athletes subject to anti-doping rules should only use products certified by an independent third-party testing program for banned substances; certification lowers, but does not eliminate, the risk of contamination.

Food sources

Bone broth, Gelatin desserts, Chicken skin and cartilage, Fish with skin, Slow-cooked tougher cuts of meat.

Frequently asked questions

Does collagen help build muscle?

Not much. Collagen lacks tryptophan and is low in leucine, so it is much less effective than complete proteins such as whey, dairy, meat or soy for muscle protein synthesis.

Does collagen help joint pain?

Some studies report reduced activity-related joint pain after several months of daily intake, but results are not consistent and more research is needed.

Why take collagen with vitamin C?

Vitamin C is required by the enzymes that build and stabilize collagen fibers, so studies have paired collagen with vitamin C to support synthesis.

Is gelatin the same as collagen peptides?

Both come from collagen. Gelatin is partially broken down and gels when cooled, while collagen peptides are broken down further and dissolve easily in liquids. Studies have used both.

Sources & further reading

  1. Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis . Am J Clin Nutr
  2. Maughan RJ, Burke LM, Dvorak J, et al. (2018). IOC consensus statement: dietary supplements and the high-performance athlete . Br J Sports Med · doi:10.1136/bjsports-2018-099027
  3. Australian Institute of Sport (2021). AIS Sports Supplement Framework . Australian Sports Commission