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SupplementScience

Collagen — Frequently Asked Questions

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

Frequently Asked Questions

Which collagen type should I take?

It depends on your primary goal. Type I collagen (found in bovine and marine sources) is best for skin, hair, and nails. Type II collagen (from chicken cartilage) targets joint cartilage specifically. Types III, V, and X support blood vessels, cell surfaces, and cartilage growth plates respectively. A multi-collagen blend provides broad coverage, while UC-II (undenatured type II) is the best studied form for joint pain at just 40mg daily.

Does collagen actually work, or does your body just digest it like any protein?

Hydrolyzed collagen peptides are broken down into specific di- and tripeptides (especially prolyl-hydroxyproline and hydroxyprolyl-glycine) that are absorbed intact and accumulate in skin and joint tissue. Research using radiolabeled collagen has shown these peptides reach target tissues and stimulate fibroblasts to produce new collagen. So while the body does digest collagen, the specific peptide fragments act as both building blocks and signaling molecules for collagen synthesis.

Should I take vitamin C with collagen?

Yes, vitamin C is essential for collagen synthesis — it serves as a cofactor for the enzymes that stabilize the collagen triple helix. The Shaw et al. (2017) study showing doubled collagen synthesis used collagen combined with 50mg vitamin C. Many collagen supplements include vitamin C for this reason. If yours does not, taking it with a food containing vitamin C (citrus, berries, bell peppers) or a small vitamin C supplement is recommended.

Full Collagen Guide

References

  1. (). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International Journal of Dermatology. DOI
  2. (). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition. DOI
  3. (). Twenty-four-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion. DOI
  4. (). Undenatured type II collagen (UC-II) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. Journal of the International Society of Sports Nutrition. DOI