Weak evidence · Recovery & joints
Collagen with vitamin C
Tendons and ligaments under load
Weak evidence
Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
A small study (Shaw, 2017) showed that 15 g of gelatin with vitamin C, an hour before skipping rope, raised markers of collagen synthesis. A small study in patients with Achilles tendon complaints (Praet, 2019) found better function and less pain with collagen peptides alongside calf exercises. Few large studies exist yet, so the evidence is limited.
- Dosage
- 15 g collagen or gelatin + about 50 mg vitamin C
- Timing
- About an hour before an exercise that loads the tendon
- Approx. price
- €15–30 per month
Watch out
Collagen is an incomplete protein; do not count it towards your protein target for muscle growth. In the studies the tendon also received a mechanical stimulus through exercise, so a supplement on its own is no substitute for loading.
Frequently asked questions about supplements
How much Collagen with vitamin C per day?
15 g collagen or gelatin + about 50 mg vitamin C
When should you take Collagen with vitamin C?
About an hour before an exercise that loads the tendon
Does Collagen with vitamin C really work?
Weak evidence. Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
What does Collagen with vitamin C cost?
€15–30 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Shaw G et al. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr 105(1):136-143. (small randomized crossover trial)
- Praet SFE et al. (2019). Oral supplementation of specific collagen peptides combined with calf-strengthening exercises enhances function and reduces pain in Achilles tendinopathy patients. Nutrients 11(1):76. (small randomized trial)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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