After 25 years, the body produces less collagen. For athletes with intense joint loads, this is especially critical.
Types of Collagen
- Type I — skin, bones, tendons. The most common (90% of collagen in the body)
- Type II — cartilage tissue. For joints
- Type III — blood vessels, muscles, organs. Often together with type I
Marine vs Beef
Marine (from fish) — smaller molecules, better absorbed. Predominantly type I.
Beef — types I and III. More affordable.
For joints, look for type II collagen or complex formulas with glucosamine and chondroitin.
Dosage
5-10 g per day of hydrolyzed collagen. Take on an empty stomach with vitamin C — it is needed for collagen synthesis in the body.
