Hydrolyzed Collagen
- Vincenzo Solinas
- Oct 10
- 7 min read
Preface:
As a 52-year-old gym and calisthenics practitioner, I’ve built my training routine, fitness diet, and supplement plan over time. After years of trial and error, I can’t claim to know everything about supplements — far from it. What I’ve learned, though, is that advertising can be misleading. Real understanding comes only after years of experience, research, and observation.
If you spend time in the gym but choose supplements on impulse, magazine advice, or fitness influencer recommendations, you’ll likely spend more money than necessary — and achieve fewer results than if you made informed choices. Be proactive before buying any supplement. Do your own research — it’s your best investment. There are a few reliable sources of information, but they’re often lost in the general noise.
Influencers and fitness magazines have something in common: they both advertise products. In many cases, influencers produce and market their own supplement lines. They use their fame to promote products as if popularity were proof of effectiveness or fair pricing. I don’t think so.
If you want to find the truth, check where the interest lies.
Marketing strategies in the supplement industry are also worth noting. The market is poorly regulated, though some rules exist. Companies generally avoid outright lies, but subtle tactics abound. A common approach is to avoid explicitly stating what a supplement does, instead relying on images, vague claims, and urban legends to shape perception. Nothing is legally challengeable, but the impression is clear: the product works. Once you believe it, you’re more likely to buy it — and that’s the point.
Another popular tactic is combining the main ingredient with other supplements, sometimes at low concentrations or with minimal scientific support. These extras create the illusion of faster or stronger results. Before deciding, check the amount of the active ingredient, the dosage and timing of the other components, and the research supporting their effectiveness. In some cases, a supplement may only be effective in another form (e.g., injection under experimental conditions), or the “side supplements” may have little impact.
When packaged carefully, I personally like certain mixed supplements, such as collagen type I and III with added vitamin C. Yet in some cases, the product itself does almost nothing — here, it’s the advertising that does all the work.
After this introduction, it’s time to dive into the topic: what collagen is, why it’s important, and how it works.
Endo- and Exogenous Collagen: Distinction, Role, and Pathway
Collagen is a protein complex made of three chains of amino acids twisted into a triple helix, known as the quaternary structure. Other structural levels describe each chain: primary (sequence of amino acids), secondary (local folding into helices), and tertiary (overall 3D folding of a single chain).
There are up to 28 types of collagen, each with unique structure, properties, and functions. The most abundant is Type I, while Types II and III are particularly relevant here. Type I represents nearly 90% of total body collagen and about 30% of all body proteins.
Tissue distribution of major collagen types:
Type I: Skin, bones, teeth, tendons, ligaments, blood vessels
Type II: Cartilage
Type III: Muscle, blood vessels
Unlike most proteins, which primarily function in contraction (striated or smooth muscle), collagen does not contract. Its main role is resisting mechanical stress: strong like bone, yet flexible like muscle. Collagen provides structure to connective tissue, strength, elasticity, and a scaffold for tissue repair and regeneration. Tendons, traditionally used in bowstrings, are a classic example of collagen-rich tissue.
As we age, these properties decline, starting in the early forties. The organized collagen matrix becomes less structured, and collagen production falls behind natural replacement. The once homogeneous extracellular matrix becomes more granular over time. This is most visible in the skin but also contributes to age-related phenomena such as sarcopenia (loss of muscle tissue).
This is endogenous collagen — collagen produced and used by our own bodies.
Exogenous collagen comes from external sources but has a similar structure and function:
Mammals (porcine, bovine)
Fish or shellfish
Chicken
Exogenous collagen is used in cosmetics (creams), cosmetic surgery (fillers), medical procedures (tissue scaffolds), and dietary supplements. Collagen molecules are too large to pass through skin or the digestive tract intact. Collagen in creams forms a protective, moisturizing film rather than “enriching” skin collagen. Dietary collagen is broken down by stomach enzymes into smaller peptides for absorption.
To improve absorption, supplements are hydrolyzed — broken into small peptides via hydrolysis. Most collagen on the market comes from abundant, easy-to-process sources: bovine, porcine, and chicken. Porcine collagen is particularly compatible with human collagen due to genetic similarity, which has guided organ transplantation research and the use of recombinant DNA technology to reduce immune rejection and improve tolerance.
Collagen as a Dietary Supplement
Marine collagen is often marketed as the “best” hydrolyzed collagen — and priced accordingly — but its overall efficacy is comparable to bovine or porcine collagen. These products are food industry by-products. In marine collagen, cross-contamination with shellfish may pose an allergy risk. Ethical or religious considerations may also guide choices. If no allergy exists, marine collagen is a valid option; otherwise, paying extra rarely provides additional benefits.
Effectiveness and Misconceptions
A common misconception is that dietary collagen “builds up” with endogenous collagen. This is incorrect. Protein powder doesn’t automatically grow muscles — muscles grow from stress and repair, provided dietary protein is sufficient. Similarly, consuming collagen does not directly increase collagen in skin, bones, or joints. Eating a nutrient present in a tissue does not automatically improve that tissue — meat doesn’t make you stronger, brain doesn’t make you smarter, and collagen doesn’t make you younger. Healthy lifestyle, diet, and exercise are the first defense against aging. Supplements cannot replace this.
Scientific Evidence
Much of what we know comes from research studies and clinical trials. A common mistake is assuming that citing one study proves effectiveness. When evaluating research, consider study size, design (control groups, placebo), journal quality, review process, institutional reputation, citations, and funding. Many supplement studies are funded by the companies selling them, which can introduce bias, though it doesn’t automatically invalidate results.
Hydrolyzed collagen has been studied extensively, though studies are often smaller and less robust than those for whey protein or creatine. Results are sometimes mixed due to participant differences, co-supplementation, training routines, or study conditions.
Current Evidence-Based Effects
Even though evidence is not unanimous, promising results exist:Skin: improved hydration, elasticity, and age-related conditionsJoints and bones: potential benefit, though further research is neededTendons and pain management: some effectiveness observed, but more studies required
In summary, hydrolyzed collagen is not a miracle supplement. It may provide modest benefits, but a healthy lifestyle remains the primary factor in maintaining tissue health and slowing age-related decline.
Take-Home Message
Collagen supplementation may be effective, and studies suggest it’s worth trying — as I do myself. But it only works if you are physically active, healthy, and maintain a good lifestyle. Collagen is another tool in your fitness toolbox — but it is just a tool, not the box.
Further Considerations: My Personal Experience and Other Supplements
I include collagen (types I and III with added vitamin C), hyaluronic acid, and omega-3s in my routine. My goal is to perform at my maximum level in the gym for as long as my body allows. I constantly revisit and upgrade my “toolbox” to meet my body’s demands.
Type I and III collagen support muscle and tendon recovery. Vitamin C is a good antioxidant, reducing free radicals and potentially accelerating new collagen fiber formation. Some studies suggest combining collagen and vitamin C may boost collagen production, though more research is needed.Hyaluronic acid has strong evidence for skin benefits, and growing evidence suggests mild joint benefits, since it’s a component of synovial fluid. However, research is not yet robust enough to make a definitive claim for joint health.
Omega-3s help manage free radicals during repair processes. Inflammation is necessary for repair; omega-3s do not suppress inflammation but reduce the underlying oxidative damage that can cause problems.
I hope this article, along with my personal supplement choices, is useful. New supplements are constantly emerging, but it’s better to be patient and let science investigate properly. My final advice: don’t rush, focus on what we know works, and use proven strategies to maintain health and performance.
Wang H. A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers (Basel). 2021 Nov 9;13(22):3868. doi: 10.3390/polym13223868. PMID: 34833168; PMCID: PMC8620403
Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.
Z Wu, SH Korntner, AM Mullen, DI Zeugolis,Collagen type II: From biosynthesis to advanced biomaterials for cartilage engineering,Biomaterials and Biosystems,Volume 4,2021,100030,ISSN 2666-5344,
Naomi R, Ridzuan PM, Bahari H. Current Insights into Collagen Type I. Polymers (Basel). 2021 Aug 9;13(16):2642. doi: 10.3390/polym13162642. PMID: 34451183; PMCID: PMC8399689.
Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.
DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct 25;6(10):2325967118804544. doi: 10.1177/2325967118804544. PMID: 30386805; PMCID: PMC6204628.
León-López A, Morales-Peñaloza A, Martínez-Juárez VM, Vargas-Torres A, Zeugolis DI, Aguirre-Álvarez G. Hydrolyzed Collagen-Sources and Applications. Molecules. 2019 Nov 7;24(22):4031. doi: 10.3390/molecules24224031. PMID: 31703345; PMCID: PMC6891674.
Gabriela S. Diogo, María Permuy, Catarina F. Marques, Cármen G. Sotelo, Ricardo I. Pérez-Martín, Julia Serra, Pio González, Fernando Munõz, Rogério P. Pirraco, Rui L. Reis, Tiago H. Silva,In vivo assessment of marine vs bovine origin collagen-based composite scaffolds promoting bone regeneration in a New Zealand rabbit model,Biomaterials Advances,Volume 159,2024,213813,ISSN 2772-9508,
Coppola D, Oliviero M, Vitale GA, Lauritano C, D'Ambra I, Iannace S, de Pascale D. Marine Collagen from Alternative and Sustainable Sources: Extraction, Processing and Applications. Mar Drugs. 2020 Apr 15;18(4):214. doi: 10.3390/md18040214. PMID: 32326635; PMCID: PMC7230273.
Shawl M, Geetha T, Burnett D, Babu JR. Omega-3 Supplementation and Its Effects on Osteoarthritis. Nutrients. 2024 May 28;16(11):1650. doi: 10.3390/nu16111650. PMID: 38892583; PMCID: PMC11174396.
Tashiro T, Seino S, Sato T, Matsuoka R, Masuda Y, Fukui N. Oral administration of polymer hyaluronic acid alleviates symptoms of knee osteoarthritis: a double-blind, placebo-controlled study over a 12-month period. ScientificWorldJournal. 2012;2012:167928. doi: 10.1100/2012/167928. Epub 2012 Nov 20. PMID: 23226979; PMCID: PMC3512263.
Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.
Žmitek, K.; Žmitek, J.; Hristov, H.; Rogl Butina, M.; Keršmanc, P.; Pogačnik, T. The Effects of Dietary Supplementation with Collagen and Vitamin C and Their Combination with Hyaluronic Acid on Skin Density, Texture and Other Parameters: A Randomised, Double-Blind, Placebo-Controlled Trial. Nutrients 2024, 16, 1908.
Kuivaniemi H, Tromp G. Type III collagen (COL3A1): Gene and protein structure, tissue distribution, and associated diseases. Gene. 2019 Jul 30;707:151-171. doi: 10.1016/j.gene.2019.05.003. Epub 2019 May 7. PMID: 31075413; PMCID: PMC6579750.
Comments