Collagen Peptides
Collagen peptides are hydrolyzed fragments of collagen, the most abundant structural protein in the human body. Derived primarily from bovine, marine, or porcine sources, these smaller peptide chains are readily absorbed and used as building blocks for skin, bones, tendons, and cartilage. They have gained significant attention for their roles in skin aging, joint comfort, and bone density maintenance.
Expert Evidence
54 references from 4 experts
“I take collagen peptides because of the human research that we've got looking at skin health. A meta-analysis included 10 separate human clinical studies that were all placebo-controlled and all showed improvements in skin health.”
How To Increase Longevity | Prof. Matt Kaeberlein
1:22:0142 references in 28 episodes from 2022–2025
Brad Stanfield is a strong advocate for collagen peptides, taking them daily as a core part of his supplement stack for skin health. He consistently cites meta-analyses and randomized controlled trials showing improvements in skin hydration, elasticity, and wrinkle reduction, and has incorporated collagen into his own supplement product. He has not expressed cautions, recommended against use, or stopped taking collagen peptides.
Consumption
Takes 10-15 grams of hydrolyzed collagen peptides daily, mixed with morning coffee or smoothie, and has included 12.5 grams in his MicroVitamin Plus Powder product.
Benefits
Cites multiple meta-analyses (2020 with 10 RCTs, 2023 with 26 RCTs) showing collagen peptides significantly improve skin hydration, elasticity, and wrinkle reduction (~8%), and may accelerate wound healing in burn patients.
Best Practices
Recommends 10-15 grams of hydrolyzed collagen peptides per day, noting the effective range in studies is 2.5-15 grams, taken in addition to regular protein targets.
“I started adding hydrolyzed collagen powder to my micronutrient smoothie. I do this not for the essential amino acids like leucine, but for the non-essential amino acids like glycine and proline which are necessary to make collagen.”
Smoothie #2: Prebiotics, Phytochemicals, "Anti-Nutrients" & Hydrolyzed Collagen
12:372 references in 2 episodes from 2016–2024
Rhonda Patrick takes hydrolyzed collagen peptides daily in her micronutrient smoothie, specifically for the non-essential amino acids glycine and proline needed to make collagen rather than for essential amino acids. She uses the Basha brand, which is third-party tested and uses a patented smaller molecular weight form. No specific dosage, health benefits, or cautions are discussed.
“There have been randomized control trials in postmenopausal women looking at specific collagen peptides, and in general it seems to be pretty positive. Bone mineral density in the spine and femoral neck increased significantly with collagen intake at just five grams per day. You're talking about 4 to 7% increases in bone mineral density over a 12-month span.”
Build Stronger Bones at Every Age
1:30:117 references in 3 episodes
Galpin views collagen peptides positively for bone density and joint pain in active individuals, citing RCTs showing significant benefits at just 5g/day. However, he explicitly recommends against using collagen for muscle building due to its amino acid profile, and advises against it for sedentary people with joint pain. There is no evidence of personal use.
Benefits
RCTs in postmenopausal women showed 4-7% increases in bone mineral density at the spine and femoral neck with just 5g/day of collagen over 12 months. Separately, 10g/day improved subjective joint pain over 9 months, particularly in those exercising more than 180 minutes per week.
Best Practices
Five grams per day is sufficient for bone density benefits, which Galpin considers a remarkably low and impactful dose. For joint pain, 10g outperformed 20g, with benefits emerging around 6 months and sustained at 9 months.
Cautions
Collagen should not be used for muscle building due to its poor amino acid profile. It's also not recommended for sedentary individuals with joint pain — benefits were seen primarily in those who exercise regularly.
“There's moderate evidence that ingestion of collagen proteins can improve skin elasticity and the appearance of smoothness and plumpness. Typically people do this at dosages of anywhere from 5 grams per day to as high as 30 grams per day, usually with some vitamin C which helps its absorption.”
AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More
8:123 references in 2 episodes from 2024–2025
Huberman cites moderate evidence that collagen protein (or bone broth) at ~15 grams per day can improve skin elasticity and appearance within about 2 weeks, and recommends pairing it with vitamin C for absorption. He does not indicate personal use, does not discuss cautions or downsides, and focuses exclusively on skin benefits without mentioning joint or other applications.
Side Effects
- Mild bloating or digestive discomfort
- Lingering aftertaste with some formulations
- Rare allergic reactions in those sensitive to the source animal
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