• The study shows that both 15 and 30 grams of hydrolyzed collagen supplementation increase collagen synthesis in middle-aged men following resistance exercise.
• Supplementing with 30g of collagen showed greater improvements in collagen synthesis compared to 15g, suggesting higher dosages may be beneficial for some people.
• Without collagen supplementation, resistance exercise alone did not significantly enhance collagen production.
• A good starting point for collagen peptides is around 10-15 grams; however, some may benefit from higher dosages.

As we age, the body's natural production of collagen—an essential protein that supports skin, bones, tendons, and ligaments—gradually declines. This reduction in collagen synthesis contributes to weaker connective tissues, slower healing, and a higher risk of injury. While younger individuals can maintain robust collagen production through a combination of diet and exercise, older adults may face slowing collagen production where the body's ability to produce and repair collagen diminishes even with regular exercise.1

Collagen supplements, particularly collagen peptides, have become increasingly popular, especially among adults looking to maintain healthy skin, joints, and muscles. 2-6 One controversial issue is the optimal dosage of collagen peptides. Most studies have used 10 grams of collagen peptides and have found improvements in health-related conditions. 7-9

Some studies have found that some people can benefit from higher dosages. For example, a 2023 study found that taking 30 grams of collagen before exercise increased the body’s collagen production more than taking 15 grams. This response was due to higher levels of certain amino acids found in collagen peptides (like glycine, proline, and hydroxyproline) that are important for making collagen.10

Recent studies, such as the one published in the AJP Endocrinology and Metabolism, investigated how collagen supplementation can counteract the effects of aging.3 This research specifically examined the effects of different dosages of hydrolyzed collagen peptides combined with resistance exercise in middle-aged men, highlighting the potential for collagen supplements to enhance tissue repair and overall health. The collagen peptides daily dose plays a key role in achieving these benefits, as demonstrated in the study.

The study examined a group of resistance-trained men, all aged around 49 years old. These participants consumed either:

• 0 grams of Collagen peptides, 
• 15 grams of collagen peptides, or
• 30 grams of collagen peptides daily dose enriched with vitamin C, before engaging in resistance exercise.

The study's main objective was to determine how much collagen is needed to stimulate optimal collagen synthesis after resistance exercise in middle-aged men.

The results of this study were significant for anyone considering collagen peptides daily dose, particularly those in middle age. The key findings can be broken down as follows:

• Older Men Did Not Have an Increase in Collagen Production Without Collagen Supplement:  Without collagen supplementation, resistance exercise alone did not significantly increase collagen synthesis in the participants. This means the body is less responsive to the collagen production typically triggered by exercise in younger individuals. 
• 15 Grams of Collagen Boosted Collagen Synthesis: When participants consumed 15 grams of collagen peptides daily before exercising, there was a marked improvement in collagen production. This result indicates that even a moderate collagen peptides daily dose can help "rescue" the body's collagen synthesis response in middle-aged individuals, helping to offset the effects of aging.
• 30 Grams of Collagen Had the Best Effect: The most striking finding was that consuming 30 grams of collagen peptides daily resulted in an even greater boost in collagen synthesis. Those taking 30 grams of collagen led to a 1.8 times greater increase in collagen production than the 0-gram group, and 1.2 times more than the 15-gram group. These results strongly support a dose-response relationship, where higher collagen peptides daily dose leads to more significant improvements in collagen synthesis.

If you are middle-aged or older and looking to maintain healthy connective tissues through exercise, this study provides strong evidence that a daily dose of collagen peptides can significantly enhance your body's ability to produce collagen. This is particularly important for individuals who are involved in resistance training or other physical activities, as collagen is essential for the repair and strength of tendons, ligaments, and muscles.

As we age, our bodies naturally slow down collagen production, leading to weaker skin, bones, and joints. For active individuals, especially those over 40, taking a collagen peptides daily can help counteract the effects of aging, improve recovery from exercise, and reduce the risk of injury. This study shows that incorporating collagen supplements into your routine, especially before exercise, can boost your body's ability to maintain strong, resilient tissues.

If you're in your 40s or beyond and want to protect your joints, tendons, and skin, consider incorporating a daily dose of collagen peptides into your routine. This simple addition could help you stay stronger, recover faster, and reduce the wear and tear on your body over time.

References

1 Khatri, M., Naughton, R. J., Clifford, T., Harper, L. D. & Corr, L. D. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids 53, 1493 - 1506 (2021). 

2 Asserin, J., Lati, E., Shioya, T. & Prawitt, J. The Effect of Oral Collagen Peptide Supplementation on Skin Moisture and the Dermal Collagen Network: Evidence From an <i>ex Vivo</I> Model and Randomized, Placebo‐controlled Clinical Trials. Journal of Cosmetic Dermatology 14, 291-301 (2015). https://doi.org/10.1111/jocd.12174

3 Nulty, C. D. et al. Hydrolyzed collagen supplementation prior to resistance exercise augments collagen synthesis in a dose-response manner in resistance-trained, middle-aged men. Am J Physiol Endocrinol Metab (2024). https://doi.org/10.1152/ajpendo.00252.2024

4 Chen, L., Lv, Y., Xu, F. & Zhong, F. The Effect of Oral Supplements Containing Collagen Peptides Rich in X-Hyp or X-Hyp-Gly Compared With Normal Collagen Hydrolysates on Skin Elasticity and Collagen Holes: A Randomised Double-Blind Clinical Study. Food & Function 14, 10628-10638 (2023). https://doi.org/10.1039/d3fo02873a

5 Seong, S. H. et al. Low‐molecular‐weight Collagen Peptides Supplement Promotes a Healthy Skin: A Randomized, Double‐blinded, Placebo‐controlled Study. Journal of Cosmetic Dermatology 23, 554-562 (2023). https://doi.org/10.1111/jocd.16026

6 Park, J., Kim, M., Shin, H., Ahn, H. & Park, Y. K. Low-Molecular Collagen Peptide Supplementation and Body Fat Mass in Adults Aged ≥ 50 Years: A Randomized, Double-Blind, Placebo- Controlled Trial. (2023). https://doi.org/10.21203/rs.3.rs-3016558/v3

7 Zdzieblik, D., Oesser, S., Dressler, P., Gollhofer, A. & König, D. Effect of Specific Collagen Peptides With Various Dosages on Body Composition in Untrained Men. Proceedings of the Nutrition Society 76 (2017). https://doi.org/10.1017/s0029665117003731

8 Lacey, S., Bonnett, C., Seamans, K. & Doolan, A. Effect Size Statistics to Inform an Exploratory Analysis of a Double-Blinded, Randomised, Placebo Controlled Pilot Clinical Study to Evaluate the Efficacy of Naticol®, Specific Fish Collagen Peptides to Alleviate Symptoms of Osteoarthritis in the Knee. Juniper Online Journal of Case Studies 10 (2019). https://doi.org/10.19080/JOJCS.2019.10.555783

9 Kuwaba, K. et al. Dietary collagen peptides alleviate exercise-induced muscle soreness in healthy middle-aged males: a randomized double-blinded crossover clinical trial. J Int Soc Sports Nutr 20, 2206392 (2023). https://doi.org/10.1080/15502783.2023.2206392

10Lee, J. et al. The Collagen Synthesis Response to an Acute Bout of Resistance Exercise Is Greater when Ingesting 30 g Hydrolyzed Collagen Compared with 15 g and 0 g in Resistance-Trained Young Men. J Nutr154, 2076-2086 (2024). https://doi.org/10.1016/j.tjnut.2023.10.030