By Dr. Gavin McAuley | EMPOWERVIDA
The short answer: You MUST take them together. Collagen without vitamin C is biochemically pointless.
I see this constantly. People spending £40 to 50 a month on fancy collagen peptides (marine collagen, grass fed bovine collagen, collagen with hyaluronic acid) and theyre not taking vitamin C with it.
Thats like buying premium petrol and forgetting to put it in the car.
The Science (Briefly)
Collagen synthesis requires vitamin C. Specifically, vitamin C is a cofactor for the enzymes that add hydroxyl groups to proline and lysine, two amino acids that are essential for collagens triple helix structure.
Without adequate vitamin C, your body cannot properly assemble collagen fibres. The collagen peptides you swallowed? Theyll get broken down into amino acids and used for whatever your body needs, which might not be skin, hair, or joints.
This isnt controversial. This is biochemistry 101. Sailors got scurvy (collagen breakdown) because they had no vitamin C on long voyages.
How to Actually Do This
- Collagen: 10 to 20g daily. Hydrolysed collagen peptides are fine. Dont overthink the source (bovine, marine, whatever). They all work.
- Vitamin C: 500 to 1000mg, taken at the same time as your collagen.
Morning coffee with collagen powder? Add vitamin C. Simple.
Why This Frustrates Me
The collagen supplement industry is massive. The marketing is relentless. "Glowing skin! Stronger hair! Younger joints!"
And yet nobody mentions vitamin C.
People lack the education to properly scrutinise what theyre ingesting. Companies take advantage of this. They sell you the collagen and let you figure out the vitamin C part yourself, if you ever do.
If youre taking collagen without vitamin C, youre probably wasting your money. To be fair, its not your fault. The bottle doesnt tell you this.
Now you know.
Safety
Collagen is just protein. Very safe. Vitamin C at high doses can cause GI upset. Stay under 2g daily and youll be fine.
No interactions to worry about. This is one of the most straightforward combinations out there.
Medical Disclaimer
This information is for educational purposes and does not constitute medical advice. Consult your physician before starting any new supplement regimen.