For orders over 50€, we deliver quickly and reliably directly to your home
MOVEFREE
Collagen – For Joints, Tendons, and Skin
What is Collagen?
Collagen is the most abundant structural protein in the human body, accounting for approximately 25–35% of all body proteins. It is the main component of tendons, ligaments, cartilage, skin, bones, and fascia. As a supplement, collagen is usually offered as hydrolyzed collagen (collagen peptides) or gelatin – both are pre-digested forms of native collagen, obtained through enzymatic breakdown.
Collagen Types and Their Relevance
| Type | Main Occurrence | Relevance for Supplements |
|---|---|---|
| Type I | Skin, Bones, Tendons, Ligaments | ⭐⭐⭐⭐⭐ Most common type, most studied |
| Type II | Cartilage | ⭐⭐⭐⭐ Specifically for joint cartilage |
| Type III | Skin, Blood Vessels | ⭐⭐⭐ Often together with Type I |
| Type IV, V, X | Specialized Tissues | ⭐ Rare in supplements |
How Do Collagen Peptides Work?
Collagen peptides are absorbed in the intestine and circulate in the blood as dipeptide and tripeptide fragments. These stimulate:
- Fibroblasts: Connective tissue cells that produce collagen, hyaluronic acid, and elastin
- Chondrocytes: Cartilage cells that build and repair joint cartilage
- Osteoblasts: Bone-building cells
Studies show that specific collagen dipeptides (Pro-Hyp, Hyp-Gly) are preferentially absorbed by fibroblasts and directly stimulate collagen synthesis.
Vitamin C: The Indispensable Cofactor
For collagen synthesis, Vitamin C (ascorbic acid) is essential as a cofactor for the enzymes prolyl and lysyl hydroxylase. Without sufficient Vitamin C, a stable collagen framework cannot be built. Therefore, collagen supplements should be taken together with Vitamin C.
Evidence for Various Applications
| Application Area | Evidence | Recommended Dose |
|---|---|---|
| Joint Pain / Osteoarthritis | ⭐⭐⭐⭐ Well-documented | 10 g/day |
| Tendon and Ligament Health | ⭐⭐⭐⭐ Well-documented (Shaw et al.) | 15 g before training |
| Skin: Moisture and Elasticity | ⭐⭐⭐⭐ Well-documented | 2.5–10 g/day |
| Bones (Osteoporosis) | ⭐⭐⭐ Moderately documented | 5 g/day |
| Muscle Building | ⭐⭐ Limited | Not primarily suitable |
Collagen is Not a Complete Protein
Important note: Collagen does not contain tryptophan and is therefore not a complete protein. It is unsuitable as a primary protein source. Collagen supplements are intended to support connective tissue synthesis – not to cover protein requirements for muscle building.
Dosage
| Goal | Dose | Timing | Important |
|---|---|---|---|
| Joint/Tendon Health | 10–15 g | 30–60 min before training | With 50 mg Vitamin C |
| Skin Health | 2.5–10 g | Daily, flexible | With Vitamin C |
| Bones and General Health | 5–10 g | Daily in the morning | On an empty stomach or with Vitamin C |
Frequently Asked Questions (FAQ)
Can vegan collagen work the same way?
"Vegan collagen" does not exist as a collagen molecule – because collagen is of animal origin. What is sold under this term are often collagen boosters (Vitamin C, zinc, glycine, proline), which are intended to stimulate the body's own synthesis. These can be useful, but have different mechanisms of action than collagen peptides.
Marine vs. Bovine Collagen: Which is better?
Marine collagen (from fish) contains more Type I collagen and may have slightly better bioavailability. Bovine collagen (from beef) contains Type I and III. For joints, bovine Type II collagen is more specific. Both are effective – the difference is small.
Related Terms
Related posts
Apigenin is a naturally occurring flavone found abundantly in chamomile, parsley, and many other plants. It acts as a CD38 inhibitor (thereby increasing NAD+ levels), exhibits anxiolytic and sleep-promoting properties, and possesses well-documented anti-inflammatory effects.
NMN (Nicotinamide Mononucleotide) is a direct precursor to NAD+, a coenzyme essential for energy production, DNA repair, and sirtuin activation. NAD+ levels decline significantly with age—NMN supplementation is intended to counteract this process.
Spermidine is a natural polyamine found in almost all cells of the body and is considered one of the strongest autophagy inducers. It supports cellular self-cleaning, inhibits aging processes, and has promising effects on heart health, memory, and immune function.
GABA (gamma-aminobutyric acid) is the primary inhibitory neurotransmitter in the central nervous system and regulates neuronal excitability, relaxation, and sleep quality. As a supplement, it is known for its anxiolytic and sleep-promoting effects.
Choline is an essential nutrient and quasi-vitamin indispensable for the synthesis of acetylcholine (neurotransmitter), phosphatidylcholine (cell membranes), and betaine (methylation metabolism). It supports liver function, cognitive performance, and early childhood brain development.
Pantothenic acid (vitamin B5) is a water-soluble B vitamin that is essential for the entire energy metabolism as a building block of coenzyme A (CoA). It supports cortisol synthesis, accelerates wound healing, and improves cholesterol levels.
Biotin (vitamin B7 or vitamin H) is a water-soluble B vitamin essential as a coenzyme for important carboxylase reactions in carbohydrate, fat, and protein metabolism. As a supplement, it is primarily used to strengthen hair and nails.
Hyaluronic acid is an endogenous glycosaminoglycan that occurs naturally in joints, skin, and connective tissue and plays a crucial role in moisture retention. As a supplement, orally administered hyaluronic acid can alleviate joint discomfort and improve skin quality.
Tribulus terrestris is a widely used plant in traditional Ayurvedic and Chinese medicine, primarily known for its libido-enhancing and potentially androgenic properties. The active ingredients are steroidal saponins, especially protodioscin.
Vitex agnus-castus, known as Chasteberry, is an herbal supplement for natural support of hormone balance in women. It acts on the pituitary gland via dopaminergic mechanisms and can alleviate menstrual irregularities and PMS symptoms.
Passionflower (Passiflora incarnata) is one of the most effective herbal anxiolytics and is used for anxiety, nervousness, and sleep disorders. Its active ingredients interact with GABA receptors and promote deep relaxation without sedation.
Black seed oil (Nigella sativa) has been referred to for millennia as a "remedy for everything but death." The active ingredient, thymoquinone, has strong antioxidant, anti-inflammatory, and immunomodulatory properties.
Milk thistle (Silybum marianum) is the most important medicinal plant for the liver. The active ingredient complex silymarin has strong hepatoprotective, antioxidant, and regenerative properties and is used clinically in liver diseases.
Valerian (Valeriana officinalis) is one of the oldest and best-researched medicinal plants for sleep disorders and anxiety. The root contains a variety of calming active ingredients that affect the nervous system.
Alpha-lipoic acid (ALA) is a unique antioxidant that is both water and fat-soluble, allowing it to work in all body cells. It supports detoxification, improves insulin sensitivity, and protects the nervous system.
N-acetylcysteine (NAC) is a modified form of the amino acid cysteine and one of the most important precursors of glutathione – the body's strongest antioxidant. NAC supports the liver and lungs and protects cells from oxidative stress.
Maca (Lepidium meyenii) is a plant species from the Peruvian Andes and is considered a powerful superfood with adaptogenic properties. It is valued for its effects on energy, libido, fertility, and hormonal balance.
Ginseng is one of the most traditional adaptogens in the world, valued for its energy-boosting, stress-reducing, and immune-strengthening properties. Panax Ginseng contains unique ginsenosides with a broad spectrum of biological activity.
Ginkgo Biloba is one of the oldest remedies in the world and is valued for its blood circulation-promoting and neuroprotective properties. Memory, concentration, and cognitive performance in particular have been shown to benefit from Ginkgo extract.
Boswellia serrata, also known as Indian frankincense, is a powerful herbal anti-inflammatory that is particularly well-researched for arthritis, asthma, and inflammatory bowel diseases.
Curcumin is the main active ingredient in turmeric root and is considered one of the most potent natural antioxidants and anti-inflammatory agents. It unfolds its full effect particularly in combination with piperine.
Melatonin is the body's natural sleep hormone, regulating the sleep-wake cycle. As a supplement, it is particularly helpful for jet lag, shift work, and difficulty falling asleep.
Vitamin K2 directs calcium to the bones and keeps it out of the arteries – the indispensable partner of Vitamin D3.
Sodium is the most important extracellular electrolyte for water balance and nerve conduction – particularly important during prolonged endurance exercise.
Thermogenesis is the calorie-burning effect of food and certain supplements – caffeine and EGCG are the most effective natural boosters.
Electrolytes are essential for hydration and muscle contractions – especially important for athletes during long or intense sessions.
Inositol improves insulin sensitivity and helps with PCOS and anxiety disorders – one of the few natural compounds with broad evidence.
Berberine activates AMPK like metformin – lowers blood sugar, cholesterol and triglycerides with excellent scientific evidence.
Bitter melon naturally regulates blood sugar with insulin-like compounds – used for centuries in traditional medicine.
Chromium improves insulin sensitivity and can reduce cravings—a trace element with a role in blood sugar regulation.
5-HTP increases serotonin for better mood, sleep, and appetite control – a natural approach to emotional eating.
Glucomannan is a natural fiber from the konjac plant – it swells in the stomach and provides long-lasting satiety.
MCT oil provides fast energy from healthy medium-chain fatty acids – ideal for ketogenic diets and brain performance.
Green Tea Extract (EGCG) combines antioxidant protection with mild thermogenesis – ideal as a natural fat burner boost.
CLA is a natural fatty acid to improve body composition – supports fat loss while maintaining muscle mass.
L-carnitine transports fatty acids into the mitochondria for burning – especially valuable for vegans and during aerobic training.
Citrulline malate combines NO-boost with improved energy production – more pump, more reps, less muscle soreness.
DMAE supports acetylcholine synthesis for improved focus and cognitive clarity - a nootropic for pre-workout stacks.
TeaCrine is a caffeine alternative that builds tolerance more slowly – ideal for extending and enhancing the effects of caffeine.
Niacin (Vitamin B3) is an NAD+ precursor for energy metabolism—known for the flush effect and its impact on cholesterol.