Collagen is the most abundant protein in the human body - comprising approximately 30% of total protein. It provides structural integrity to tendons, ligaments, cartilage, skin, and bone. As we age, collagen synthesis declines and collagen quality degrades. Supplementation with hydrolysed collagen peptides has emerged as one of the most compelling strategies to support connective tissue health.
Types of Collagen
Type I collagen is found in skin, tendons, ligaments, and bone - the most abundant type. Type II is found primarily in cartilage. Type III supports skin and vascular tissue. Most collagen peptide supplements contain primarily Type I and III from bovine or marine sources.
Hydrolysed vs Gelatin vs Native
Hydrolysed collagen (collagen peptides) has been broken down into smaller chains via enzymatic hydrolysis, dramatically improving absorption compared to regular gelatin. Research shows specific collagen peptide sequences - particularly proline-hydroxyproline (Pro-Hyp) dipeptides - are absorbed intact and have direct fibroblast-stimulating effects.
Joint Health Evidence
A 2008 study in the Current Medical Research and Opinion found that athletes supplementing with 10g hydrolysed collagen daily for 24 weeks experienced significant reductions in joint pain at rest and during activity. A 2019 systematic review in Nutrients confirmed benefits for osteoarthritis and joint pain reduction across multiple trials.
Skin Benefits
A 2014 double-blind trial published in Skin Pharmacology and Physiology found women supplementing with collagen peptides for 8 weeks showed significantly greater skin elasticity improvement versus placebo. Multiple subsequent trials have replicated these findings, particularly for skin hydration and wrinkle reduction.
Recovery & Connective Tissue Repair
Research from Keith Baar's lab at UC Davis showed that 15g vitamin C-enriched gelatin taken 1 hour before exercise significantly enhanced collagen synthesis in connective tissue. The mechanism: exercise promotes temporary upregulation of collagen synthesis, and collagen peptides provide the specific amino acids needed (glycine, proline, hydroxyproline) at exactly that time.
Dosing Protocol
10 - 15g hydrolysed collagen peptides taken with vitamin C (to support hydroxylation of proline), 30 - 60 minutes before exercise for connective tissue benefits. For skin and general health, 10g daily at any time with adequate vitamin C.