Collagen peptides + vitamin C
Interesting signals on tendons and skin, still a long way from creatine’s level of evidence.
The short version
What it does With vitamin C, an hour before exercise, it targets tendons and ligaments.
What it does not do It does not erase wrinkles: on skin, the only product on this site with a randomised trial behind it is sunscreen.
What the studies say
Shaw’s trial tested vitamin C-enriched gelatin supplementation an hour before intermittent activity: an increase in blood markers of collagen synthesis. That is a biological marker, not a clinical outcome.
You go from a marker to a promise. Clinical trials on tendon or knee pain exist but are of uneven quality and often industry-funded. On wrinkles, the level of evidence is far weaker than for sunscreen.
A plausible lead on connective tissue, provided you follow the protocol that was tested: with vitamin C, about an hour before exercise.
How to take it
Relevant for activity-related tendon or joint pain, or repeated injuries. Less relevant as an anti-ageing product: that is not where the data is strongest.
10 to 15 g of collagen peptides, with about 50 mg of vitamin C, 60 minutes before the session that loads the area. It is the timing relative to mechanical load that makes the protocol.
Allow three months for a tendon — connective tissue renews slowly. If the pain is acute or recent, see someone before supplementing.
What is inside
Hydrolysed collagen peptides, from bovine, porcine or marine sources. Molecular weight determines absorption: hydrolysed peptides get through, whole gelatin much less so.
Marine origin is often better absorbed and suits diets excluding pork and beef; bovine origin is cheaper. In both cases, traceability of the farm or the fishery is the real criterion, and few brands give it. Check there is vitamin C, otherwise add it.
Collagens sold for skin without vitamin C, which do not reproduce the tested protocol. Fish and shellfish allergy for the marine form. No collagen is plant-based: “vegan collagen” products are precursors, not collagen.
Cautions
- Not vegetarian by nature
The three options
Marine peptides with vitamin C, traceable fishery
Marine type I + vitamin C
Hydrolysed fish collagen, acerola vitamin C — it is the vitamin C that enables collagen synthesis, not the collagen you swallow. French laboratory, 679 reviews, neutral taste.
For whom — A three-month course for a tendon, with traceability in mind.
Marine peptides, molecular weight stated
Peptides cut to 2,000 daltons
“Marine collagen hydrolysate (fish) type I and III, vitamin C”: two lines. The stated molecular weight is the marker telling you the peptides really are short, so absorbable. Packed in France, sugar-free.
For whom — The default choice: it is the vitamin C alongside that makes the protocol.
Unflavoured peptides
The longest list of the three
Hydrolysed fish collagen first, vitamin C included, 10,000 mg per dose, 557 reviews. But what follows matters: concentrated lemon juice, acidity regulator, two flavourings, magnesium carbonate, beta-carotene colouring, stevia — plus “may contain traces of gluten, soya, milk”. That is the price of the cheapest format.
For whom — Tight budget — do not forget the vitamin C, or it is no longer the tested protocol.
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