Citable fact
«Collagen peptides» — evidence level B. Dosage: 15 g of hydrolyzed collagen or gelatin with 50-500 mg of vitamin C 30-60 minutes before tendon loading; a course of 8-12 weeks. Source: PMID 27852613, permanent link to the source in the list below.
How it works
It supplies glycine, proline and hydroxyproline - substrates for collagen synthesis; vitamin C is needed as a cofactor, and mechanical loading directs the synthesis to the loaded tissue.
Dosage and intake
15 g of hydrolyzed collagen or gelatin with 50-500 mg of vitamin C 30-60 minutes before tendon loading; a course of 8-12 weeks.
Strictly before specific loading (jumping, running, strength work on tendons) - this way the amino acids reach the tissue together with the mechanical stimulus.
Forms
Hydrolyzed collagen and gelatin with vitamin C have been studied. Data on collagen without loading, and on type I, II and III collagen as different products, are practically absent.
What is confirmed
- Markers of collagen synthesis in tendons rise after gelatin with vitamin C before exercise
- Systematic review: reduction of tendon pain, more often in combination with an exercise program
- An effect on the tendon's own structure and on strength has not been confirmed
- There is no effect on muscle growth
Adverse effects and limitations
- Does not replace complete protein: collagen has no tryptophan and little leucine
- Stomach discomfort at doses from 20 g
- Allergy in case of intolerance to fish or eggs if the product comes from these sources
- Most studies are small and assessed biomarkers rather than tissue structure
Interactions
- There are no data on significant drug interactions
Who must not use it
- Under 18 years: There are few data; routine use is not recommended.
- Pregnancy and lactation: Safety as a food product is probable, but the supplements have not been studied.
- allergy to the collagen source
- phenylketonuria if phenylalanine is present in the composition
Sources
- Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis · Shaw G, Lee-Barthel A, Ross ML · The American journal of clinical nutrition, 2017 · PMID 27852613
- Collagen Supplementation on Tendon-Related Structural and Performance Outcomes: A Systematic Review · Buchalski A, Jeanfavre M, Altorelli C · Journal of functional morphology and kinesiology, 2026 · PMID 41900537
See also
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