90-day money-back guarantee Sealed daily doses No sweeteners, no fillers
Collagen is one of the most studied supplements on the shelf. Here is what published human studies found, who was in them, how much they took and for how long, with a link to every paper so you can read it yourself.
Sources last reviewed October 2026. We add new studies as they’re published.
Each study tested a specific collagen product at a specific dose, in a specific group of people. The findings describe those studies. They are not a promise of what any one person will experience, including with our product.
For comparison: every Performance Collagen packet contains 6,600 mg of hydrolyzed collagen peptides from four sources, plus 400 mg of sea buckthorn as a vitamin C source.
At a glance.
| Benefit in the studies | Daily dose studied | Seen at | One packet (6,600 mg) |
|---|---|---|---|
| Collagen peptides absorbed into the blood | Single dose | First dose | Covers it |
| Smoother skin and fewer eye wrinkles | 2,500 mg | 8 weeks | 2.6× the dose |
| Less activity-related knee discomfort | 5,000 mg | 12 weeks | 1.3× the dose |
| Bone mineral density supported | 5,000 mg | 12 months | 1.3× the dose |
Doses compare total collagen peptides. The studies used single-source collagen; ours combines four sources. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
It gets where it needs to go.
Hydrolysis breaks collagen into small peptides. Human studies find those peptides in the blood after people take them.
Across fish, pork and beef collagen hydrolysates, researchers measured collagen-derived di- and tripeptides in participants' blood after a single dose. Absorption was comparable regardless of source.
Virgilio N, et al. Frontiers in Nutrition, 2024. PubMed 39149544
Enzymatically hydrolyzed collagen raised blood levels of glycine, proline and hydroxyproline faster and higher than non-enzymatically hydrolyzed collagen.
For most collagen peptides measured, eating collagen-rich cooked fish produced about 30% of the blood levels seen after the same amount of collagen taken as a hydrolysate.
Asai T, et al. Journal of Agricultural and Food Chemistry, 2019. PubMed 30784272
Joints.
In active adults with no diagnosed joint disease, 5 g a day of collagen peptides for 12 weeks reduced knee discomfort during activity compared with placebo.*
Participants taking collagen peptides reported a larger drop in activity-related knee discomfort than those on placebo, and physicians' assessments agreed.
Athletes with activity-related knee discomfort improved during activity on collagen peptides compared with placebo. Discomfort at rest did not differ.
Zdzieblik D, et al. Applied Physiology, Nutrition and Metabolism, 2017. PubMed 28177710
A review of 15 randomized trials concluded that 5 to 15 g a day supported joint function, and that it may take three months or more to see the benefit.
Bone.
In a year-long trial, 5 g a day of collagen peptides as part of a normal diet supported bone mineral density compared with placebo.*
After 12 months, bone mineral density at the spine and hip was higher in the collagen group than the placebo group, and a blood marker of bone formation rose.
Skin.
Even at 2.5 g a day, well below a single Performance Collagen packet, collagen peptides improved skin elasticity and reduced wrinkles compared with placebo.*
Skin elasticity improved compared with placebo at both 2.5 g and 5 g a day, and part of the improvement remained four weeks after people stopped.
Proksch E, et al. Skin Pharmacology and Physiology, 2014. PubMed 23949208
Eye wrinkle volume dropped by 20% compared with placebo after eight weeks.
Proksch E, et al. Skin Pharmacology and Physiology, 2014. PubMed 24401291
A meta-analysis of 19 randomized, double-blind trials found hydrolyzed collagen improved skin hydration, elasticity and wrinkles, and concluded that about 90 days of use is effective.
de Miranda RB, et al. International Journal of Dermatology, 2021. PubMed 33742704
The vitamin C partnership.
Your body can’t form collagen without vitamin C. That’s why every packet includes a vitamin C source.*
The National Institutes of Health: “Vitamin C is required for the biosynthesis of collagen.” It is a required cofactor for the enzymes that build and stabilize collagen.
NIH Office of Dietary Supplements, Vitamin C Fact Sheet for Health Professionals
Taking gelatin with vitamin C an hour before exercise about doubled a blood marker of collagen formation compared with placebo.
Shaw G, et al. American Journal of Clinical Nutrition, 2017. PubMed 27852613
Why 90 days.
Collagen works on a calendar, not a clock. Here’s when each benefit showed up in the research, laid against the 90-Day Challenge.
A 2021 review of 15 trials concluded joint benefits may take three months or more to appear. That’s why the guarantee runs 90 days, not 30, and why most people won’t notice much in the first few weeks.*
The big picture.
A 2026 umbrella review pulled together 16 systematic reviews covering 113 randomized trials and nearly 8,000 people. It reported favorable effects of collagen supplementation across several skin and musculoskeletal outcomes, found mixed results in others, and noted that how long people take it may matter.
Common questions.
Not as whole collagen, and it doesn't need to. Hydrolyzed collagen is already broken into small peptides. Human studies find collagen-derived peptides in the bloodstream after people take it, including when it's compared with the same collagen eaten as food.
In the studies, skin changes were measured at 8 weeks, activity-related joint comfort at 12 weeks, and bone density at 12 months. A review of 15 trials found joint benefits may take three months or more. Most people won't notice much in the first few weeks, which is why the challenge runs 90 days.
Yes. It's unflavored and dissolves in seconds, hot or cold. Vitamin C can break down with heat over time, so if you want every bit of it, mix it into a warm or cold drink rather than one that's boiling.
Less than most labels suggest. A 2024 study found fish, pork and beef collagen were absorbed comparably, and different sources break down into many of the same small peptides. Ours combines chicken, beef, fish and eggshell membrane.
The studies on this page used 2.5 to 5 grams a day for the benefits they found. One packet has 6,600 mg of collagen peptides, so a single packet a day covers those doses.
Your body can't form collagen without vitamin C. The National Institutes of Health lists it as required for collagen biosynthesis. Ours comes from sea buckthorn fruit and leaf.
Collagen peptides are a food-derived protein. A 2024 review of 35 randomized trials found no increase in side effects compared with placebo. It contains egg, cod and pollock, so skip it if you're allergic to any of them. Talk to your doctor first if you're pregnant, nursing, taking medication, or managing a health condition.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Reading it fairly.
Most trials used single-source collagen. Ours combines four sources. Different sources break down into many of the same small peptides, which is why this research is relevant, but no trial has tested our exact formula.
Improvements were measurable and statistically significant. They were not overnight transformations. That is why we ask for 90 days.
Much of this research was funded by collagen manufacturers. A 2025 review of skin trials found little or no effect in the independently funded ones. We'd rather you heard that from us.
Collagen is a nutritional input. None of this research shows it cures or prevents any disease. Talk to your doctor, especially if you take medication.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
One packet a day. If you’re not feeling better at day 90, send back the empties for a full refund.