Collagen supplement

Collagen supplements may modestly improve skin elasticity and appearance, particularly alongside vitamin C, but collagen is not a complete protein and does not meaningfully support skeletal-muscle growth. 1 2

• 5–15 grams daily: Studies Huberman discussed found possible skin benefits with 5–15 grams of hydrolyzed collagen per day, often taken with vitamin C. A dermatologist he consulted suggested 15–30 grams of collagen peptides daily, with 500–1,000 mg vitamin C; check the label because vitamin C may already be included. 3 4
• Glycine, proline, and hydroxyproline: These are prominent in collagen and distinguish its amino-acid makeup. Collagen may support skin-related outcomes, but it lacks essential amino acids and is not a substitute for complete protein when the goal is muscle. 5 6
• Food sources and vitamin C: Collagen can come from supplements or foods such as beef or chicken bone broth. If using a supplement, check whether it already contains vitamin C. 7 8