Collagen

Effects and Benefits

Core Identification

Common Names:
- Collagen
- Collagen Peptides
- Hydrolyzed Collagen
- Collagen Hydrolysate
- Gelatin (partially hydrolyzed form)

Latin Name: N/A (protein compound, not a plant)

Category: Amino Acid

Uses

Traditional Uses

• Bone broth consumption for joint and gut support - Multiple cultures worldwide, centuries-old practice
• Gelatin-rich foods for recovery and convalescence - Traditional European and Asian cuisines
• Animal skin and cartilage consumption for skin and joint health - Indigenous food traditions globally

Modern Uses

• Skin Health & Anti-Aging - May improve skin elasticity, hydration, and reduce wrinkles | Research quality: Moderate
• Key findings: Some clinical trials show improvements in skin elasticity and hydration with collagen peptide supplementation over 8-12 weeks

• Source citations: Moyad, The Supplement Handbook; Lee, Put Your Best Face Forward

• Joint Pain & Osteoarthritis Support - May reduce joint pain and support cartilage health | Research quality: Preliminary

• Key findings: A trial of 10 grams daily of collagen hydrolysate for 24 weeks found some reductions in pain compared to placebo, though dropout rates were high and more research is needed

• Source citations: Moyad, The Supplement Handbook

• Bone Health - May support bone density and strength | Research quality: Preliminary

• Key findings: Some studies suggest collagen supplementation may help maintain bone mineral density, particularly when combined with calcium and vitamin D

• Source citations: General research literature

• Gut Health - May support intestinal lining integrity | Research quality: Preliminary

• Key findings: Glycine and other amino acids in collagen may support gut mucosal health; bone broth has traditional use for gut healing
• Source citations: Yates, Optimum Health the Paleo Way

Active Compounds

Primary Active Ingredients:
- Glycine - Most abundant amino acid in collagen; supports protein synthesis, gut health, and sleep
- Proline - Essential for collagen structure and tissue repair
- Hydroxyproline - Unique to collagen; provides structural stability
- Hydroxylysine - Important for collagen cross-linking and structural integrity
- Arginine - Supports wound healing and circulation

Dosage Information

Standard Dosage:
- Form: Powder, capsules, or liquid
- Amount: 2.5-5 grams per day
- Frequency: Once daily

Therapeutic Dosage:
- Form: Powder (most common for higher doses)
- Amount: 10-15 grams per day
- Purpose: Joint pain, significant skin support, or recovery
- Duration: Minimum 8-12 weeks to assess benefits

Maximum Safe Dosage:
- Daily maximum: Up to 30 grams appears well-tolerated in studies
- Warning threshold: Excessive protein intake may stress kidneys in those with existing kidney conditions

Bioavailability Notes:
- Hydrolyzed collagen (collagen peptides) is broken into smaller molecules for better absorption than whole collagen or gelatin
- Marine collagen may have smaller peptide size and potentially higher absorption than bovine sources
- Best absorbed when consumed with vitamin C, which is essential for collagen synthesis

How to Take It

Timing:
- Can be taken any time of day
- May be taken with or without food
- Some prefer morning or before bed (glycine may support sleep)

Synergies - What It Works Well With

Complementary Supplements:
1. Vitamin C - Essential cofactor for collagen synthesis in the body | Enhances both endogenous production and utilization of supplemental collagen
2. Hyaluronic Acid - Works synergistically for skin hydration and joint lubrication | Combined effect supports connective tissue matrix
3. Glucosamine & Chondroitin - Additional joint cartilage support compounds | May provide complementary mechanisms for joint health
4. Copper - Required for collagen cross-linking via lysyl oxidase enzyme | Supports structural integrity of newly formed collagen
5. Zinc - Supports wound healing and protein synthesis | Complements collagen's tissue repair functions

Avoidance - What NOT to Combine With

Supplement Interactions:
1. High-dose calcium supplements - May reduce collagen peptide absorption when taken simultaneously | Take separately by 2+ hours

Drug Interactions:
1. None well-documented - Collagen supplements have no significant known drug interactions | Severity level: N/A

Food Interactions:
- None significant; collagen can be added to most foods and beverages
- Avoid extremely hot liquids which may denature some peptides (though hydrolyzed collagen is generally heat-stable)

Safety Information

Contraindications:
- Allergy to source animal (fish, shellfish for marine collagen; beef for bovine; pork for porcine)
- Those with phenylketonuria (PKU) should check product labels as some may contain phenylalanine

Side Effects:
- Generally very well-tolerated
- Occasional digestive discomfort, bloating, or feelings of fullness
- Rare: unpleasant aftertaste with some products
- Marine collagen may leave a fishy aftertaste in some formulations

Long-Term Use:
- Appears safe for extended use (studies up to 24 weeks)
- No significant adverse effects reported with prolonged supplementation
- No cycling typically required

Special Precautions:
- Pregnancy/breastfeeding: Generally considered safe but consult healthcare provider
- Those with kidney disease should monitor total protein intake
- Vegetarians/vegans: Traditional collagen supplements are animal-derived; no true vegan collagen exists (some products contain collagen-boosting nutrients instead)

Primary Uses At-a-Glance

Primary: Skin elasticity and hydration, joint pain and stiffness, hair and nail strength, wound healing support

Secondary: Bone health support, gut lining support, muscle recovery, general connective tissue maintenance

Sources

Local Library:
- Moyad, Mark - The Supplement Handbook
- Lee, Sandra - Put Your Best Face Forward
- Clark, Bernie - The Complete Guide to Yin Yoga
- Stewart, Martha - Living the Good Long Life
- Yates, Claire - Optimum Health the Paleo Way
- Merck - The Merck Manual Home Health Handbook
- Brewer, Sarah - TDT Encyclopedia of Vitamins
- Gladstar, Rosemary - Medicinal Herbs (hawthorn/collagen stabilization)
- Mars, Brigitte - The Country Almanac of Home Remedies

General Knowledge:
- Clinical research on collagen peptides and hydrolysates
- Nutritional biochemistry of amino acids