Collagen Production

Collagen is the structural protein of skin, tendon, ligament, bone matrix and blood vessel wall — roughly a third of total body protein. Synthesis declines with age and falls sharply after menopause, contributing to skin thinning, tendon stiffness and reduced bone quality. Unlike many age-related changes, collagen turnover remains responsive to stimulus throughout life: mechanical loading is the primary signal telling fibroblasts and tenocytes to lay down new matrix.

Load the tissue — this is the non-negotiable part. Tendon and bone respond to progressive mechanical stress, and no nutritional strategy produces adaptation without it. Ensure total protein at 1.2-1.6 g/kg daily, since collagen peptides are a supplement to, not a replacement for, adequate protein. Take 200 mg vitamin C daily as the mandatory cofactor for prolyl and lysyl hydroxylase. For tendon and ligament, the studied protocol is 15 g collagen or gelatin with 50 mg vitamin C, taken 30-60 minutes before loading exercise, exploiting the window when blood amino acid availability peaks alongside the loading stimulus. For skin, 2.5-10 g daily of hydrolysed collagen peptides over 8-12 weeks improved elasticity and hydration across multiple randomised trials. Stop smoking and use daily sunscreen — both degrade dermal collagen faster than any supplement can rebuild it.

• •Progressive resistance and tendon loading
• •1.2-1.6 g/kg protein daily
• •200 mg vitamin C daily
• •Daily broad-spectrum sunscreen
• •Stop smoking
• •Adequate sleep for growth hormone release
• •Limit excess sugar and glycation