WITHOUT VITAMIN C THAT COLLAGEN SUPPLEMENT YOU’RE TAKING IS USELESS


What is collagen?


  • Collagen is a protein that is the main component of our connective tissue.

  • In other words, collagen is like glue that holds our body together.

There are 29 different types of collagen in the body, but 3 main ones:

  • Type I: found in bones, ligaments, tendons, skin

  • Type II: found in cartilage

  • Type III: skin, blood vessels, internal organs

What does collagen do?


Type I & III are often found in supplements for hair, skin, & nails.

May improve skin elasticity and reduce visible signs of aging, wrinkles, & skin dryness.

Type II may reduce exercise-related joint pain.

For athletes in high impact sports, type II collagen supplementation may support injury recovery & prevention by helping with joint inflammation & pain, through strengthening & repair of connective tissue.

So what’s the deal with Vitamin C & Collagen?


Vitamin C is a MANDATORY cofactor for collagen synthesis.


Without adequate amounts of Vitamin C, the body can't form and store collagen.


So, those supplements aren't doing anything if your diet is deficient in Vitamin C.

Remember those sailors with scurvy?


Back in the 18th century, poorly nourished sailors were afflicted with swollen, bleeding gums & losing teeth.


These sailors were deficient in Vitamin C.


Since Vitamin C is required for collagen synthesis, without adequate amounts of Vitamin C, the "glue" holding gums together, collagen, can't be made and can't do its job.

How to Supplement with Collagen for Athletes:


  • For athletes & active individuals, choose a product with Type II collagen.

  • Supplements are generally found as "hydrolyzed collagen peptides".

  • Hydrolyzed means the collagen protein is broken down to be easier to absorb by the body.


Dosing: 10-15g collagen peptides around the time of your workout (before or after)

Vitamin C doesn't necessarily need to be taken at the same time, but I recommend taking together with about 50 mg Vitamin C.

Supplement Questions:


I help athletes & active individuals figure out what types of supplements may be right for them and how to use them safely & effectively.


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© 2020 by Jessica Isaacs, RD