Andrew Huberman on Collagen Peptides
4 episodes · 8 references · 2024–2025
- Huberman presents collagen peptides as moderately effective for skin health, citing studies showing improvements in elasticity, smoothness, and wrinkle reduction at 5-30g/day - Recommends pairing collagen with 500-1,000mg vitamin C to augment absorption and effectiveness - No evidence of personal consumption, and no cautions or reasons to avoid discussed
Benefits
- Collagen protein ingestion improves skin elasticity, smoothness, and plumpness based on multiple studies with statistically significant results - Regular consumption at 5-30g/day with vitamin C improves overall skin appearance - Studies show reduction in visible wrinkles and improved collagen composition in skin
Best Practices
- Recommended dose is 15-30g of hydrolyzed collagen peptides per day, with some benefits starting at 5g - Pair with 500-1,000mg vitamin C to enhance effectiveness - Visible improvements in skin elasticity and appearance typically observed after 2+ weeks of consistent use
“Ingestion of collagen proteins can improve skin elasticity and the appearance of smoothness and plumpness as it's subjectively rated in these studies.”
AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More
“People who regularly ingest collagen protein can observe some improvements in skin elasticity and appearance.”
AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More
“You often will find studies that show statistically significant improvements in collagen composition and skin appearance and even the appearance of reduction in wrinkles.”
How to Improve Skin Health & Appearance
“Regular consumption of collagen on the order of anywhere from 5 to 30 grams per day with a little bit of vitamin C... seemed to improve skin appearance.”
Tools for Nutrition & Fitness | Dr. Layne Norton
“...5 to 30 grams, typically 15 to 30 grams in most of the studies, does seem to be moderately effective in improving skin elasticity, plumpness, and appearance of smoothness.”
AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More
“When people supplement with anywhere from 5 to 15 grams of hydrolyzed collagen per day, in particular in combination with vitamin C, one can observe some visible improvements in skin composition.”
How to Improve Skin Health & Appearance
“Amino acids that are contained in bone broth and collagen protein actually have been shown to support skin elasticity and appearance when ingested at levels of 15 grams per day over a period of about 2 weeks or more.”
AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More
“If one decides to go down this route of supplementing, you want to aim for anywhere from 15 grams to 30 grams of collagen peptides per day, and that whole process can be augmented through ingestion of 500 to 1,000 milligrams of Vitamin C.”
How to Improve Skin Health & Appearance
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