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Longevity Atlas
TargetedMuscle, boneAnimal-derived

Collagen peptides

Several small RCTs are positive for skin elasticity and joint pain; for muscle, whey wins.

3/5Estimated monthly cost: ≈ 18 €
Dose

10–15 g daily, with vitamin C.

Timing

An hour before training (joints) or any time.

⚠ Cautions

Animal-derived; not a complete protein, counts only partly towards daily protein.

What it is

Hydrolysed collagen; Gly-Pro-Hyp peptides stimulate fibroblasts.

What the evidence shows

Meta-analysis of 19 RCTs (n=1,125): improved skin hydration and elasticity after 90 days. In active athletes, 10 g/day reduced joint pain.

Goals

Skin, hairMuscle, strength

Sources

  1. de Miranda RB et al. Effects of hydrolyzed collagen supplementation on skin aging – meta-analysis. Int J Dermatol (2021) ↗
  2. Clark KL et al. Collagen hydrolysate for activity-related joint pain in athletes – RCT. Curr Med Res Opin (2008) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.