Stacy Sims on Collagen Peptides
6 episodes · 14 references · 2025–2026
- Sims takes collagen powder combined with magnesium but cannot use it herself as a plant-based individual, creating a nuanced personal stance - Strongly distinguishes collagen types: type 1 and 3 for skin/hair/nails, type 2 for joint cartilage protection and inflammation reduction - Warns collagen does not count toward daily protein intake and that vegan collagen does not exist
Consumption
- Takes a collagen and magnesium powder combination - Uses collagen powder form despite finding it "disgusting" and smelling like fish - Later stopped using collagen personally due to plant-based diet
Benefits
- Type 1 and 3 collagen produces strong nails and lustrous hair - Type 2 collagen peptides help regenerate cartilage and stop cartilage degradation signaling - Native type 2 collagen interacts with the immune system to reduce inflammation in joints
Best Practices
- Use type 1 and 3 for skin, hair, and nails; type 2 for joint issues and soft tissue problems - For osteoarthritis history, use both type 2 peptide and native forms together - Match collagen type to target tissue rather than using a generic collagen supplement
Cautions
- Collagen is a structural protein that does not count toward daily protein intake — contains only one relevant amino acid - Vegan collagen does not exist; avoid any product marketed as such - Joint pain benefits are supported but evidence for skin and nail benefits remains uncertain
“Now I take a combination of collagen and magnesium. The powder kind of started because the collagen was so disgusting, like it stinks like fish.”
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“Now I take a combination of collagen and magnesium... I take like a collagen powder as well.”
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“When people use type one and three collagen, they get strong nails and lustrous hair.”
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“Those small bits of peptides go to the target tissue and are used to regenerate some of the cartilage but also to trigger a response to stop degrading the cartilage.”
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“When we're seeing all the stuff that's coming out like collagen, yeah, it works for joint pain, but does it work for hair and nails, skin? Don't know.”
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“A native collagen when ingested has an interaction with your immune system to reduce the inflammation and the signaling to degrade your cartilage.”
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“If you're using type 2 collagen, which is joint specific, and you're using peptides, they can actually go and they can help attenuate the decline of some of the cartilage.”
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“If you have a family history or a diagnosis of osteoarthritis, it can be beneficial to use type twos, but you want type two peptide and native.”
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“If we're looking for skin in particular, we want type one and three. But if we start having lots of joint issues... then we want to look for a type two.”
Dr. Stacy Sims: How Women Should Train, Eat & Recover for Long-Term Health | The Best of 2025
“If we're looking for skin in particular, we want type one and three. But if we start having lots of joint issues and joint pain and soft tissue problems, then we want to look for a type two.”
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“Collagen, I can't use collagen, but I wanted to bring it up. As a plant-based individual, I don't use collagen.”
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“Walk away from vegan collagen because there's no such thing as vegan collagen.”
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