Supplement
Collagen
10 to 20 grams daily for joints, skin, tendons. Not a complete protein.
What it does
A modest but real evidence base for joint comfort, skin elasticity, and tendon health. Not a complete protein — it is missing tryptophan — so it supplements protein intake rather than replacing it.
Hydrolyzed collagen supplies amino acids (high glycine and proline) and peptides that may signal connective-tissue cells to upregulate collagen synthesis.
What the evidence shows
Overall evidence strength: Low certainty
Who it's for, who should skip
People wanting joint, skin, or tendon support — as an addition to, not a replacement for, whole-food protein.
Running it
- Form
- oral
- Dose
- 10–20 g · daily
- Titration
- hydrolyzed form; consistent daily use for 8–12 weeks before evaluating
Access & cost
Available over the counter. Look for: hydrolyzed collagen peptides.
Last reviewed 27 August 2026.