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Also known as: Hydrolyzed Collagen, Collagen Protein
Good evidence for joint health, skin elasticity, and connective tissue support. Not a complete protein but provides unique amino acids (glycine, proline, hydroxyproline).
Amount
10-15g daily
Timing
30-60 min before training with vitamin C
Notes
Type I/III for skin and tendons. Type II for cartilage. Take with 50mg vitamin C to enhance collagen synthesis.
Track your Collagen Peptides intake alongside your macros in FitCommit.
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Provides building blocks for cartilage repair
Glycine and proline support connective tissue
Increases skin hydration and reduces wrinkles
Glycine helps maintain intestinal barrier
Mild bloating
Start with 5g and increase
Aftertaste
Mix with coffee or smoothie
Useful for protecting joints and connective tissue during calorie restriction when recovery is slower.
Good support for joints under heavy loads during strength-focused bulking.
$0.30-0.60
per day
Moderate value
Available forms include Hydrolyzed collagen powder, Collagen capsules, Bone broth, Marine collagen. Hydrolyzed peptides absorb best. Marine collagen is smaller molecules. Bone broth is a whole-food option.
People allergic to the source (bovine, marine, etc.). Those seeking a complete protein (collagen is incomplete). Collagen Peptides should also be avoided by pregnant or nursing women unless specifically recommended by a doctor.
Collagen Peptides has an evidence rating of B (Good Evidence). Good evidence for joint health, skin elasticity, and connective tissue support. Not a complete protein but provides unique amino acids (glycine, proline, hydroxyproline).
The recommended dose is 10-15g daily. Type I/III for skin and tendons. Type II for cartilage. Take with 50mg vitamin C to enhance collagen synthesis.
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