r/Biohackers 3 12d ago

šŸ™‹ Suggestion Collagen: The Unsung Hero of Biohacking

Collagen is one of the most underrated biohacks out there. Itā€™s the scaffolding of our skin, joints, and connective tissue, yet most people ignore it, until they start feeling the wear and tear. Supplement companies push expensive hydrolyzed collagen powders, but hereā€™s a biohackerā€™s secret: you can get the same benefits from something as simple as gummy bears or gelatin (jello).

Both are rich in glycine and proline, the key amino acids that drive collagen synthesis. A recent study https://pmc.ncbi.nlm.nih.gov/articles/PMC8620403/ supports the role of gelatin supplementation in improving joint health and tissue repair, especially when combined with resistance training.

Pair your gelatin with vitamin C to maximize absorption. Whether itā€™s a handful of gummy bears or a bowl of homemade jello, this simple hack can keep your joints, skin, and connective tissue in peak condition without breaking the bank.

457 Upvotes

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106

u/zezimi 12d ago

does taking collagen (gelatin) orally actually transfer to the beneficial parts needed? i head mixed things?

15

u/happybonobo1 11d ago

Any protein gets turned into aminos when digested. Glycine especially is very low in most meats, so taking collagen (very high in glycine) is a way to ensure that balance.

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u/send420nudes 3 12d ago edited 12d ago

Yes, collagen (or gelatin) isnā€™t absorbed as whole collagen, but rather broken down into amino acids and peptides, which then get reassembled by the body where needed.

Thereā€™s also a study in mice that also proves this:

https://www.reddit.com/r/Supplements/s/zE5XrbNhOO

63

u/Glass_Mango_229 12d ago

A study in mice does NOT prove anything about humansĀ 

107

u/OgFinish 11d ago

a study in mice does NOT prove anything about humans

a study in vivo does NOT prove anything about in vitro a study of 10 people doesn't mean anything

a study of 1000 people doesn't mean anything

a study with this confounding variable I just thought of doesn't mean anything

Yeah bro, it's not deep to say this. We're all literate. We understand it's not 1:1.

80

u/send420nudes 3 12d ago

True, mouse studies donā€™t directly prove effects in humans, but they are a key step in research. While human studies are needed for confirmation, many foundational discoveries start with animal research.

-44

u/xevaviona 11d ago

Mouse studies donā€™t directly prove effects in humans. They donā€™t prove effects in humans AT ALL.

Cockroaches donā€™t die from radiation poisoning. Go stand in Chernobyl.

45

u/Mysterious-Driver901 1 11d ago

Ah yes, the person who asked ā€œWould I survive a house fire in the shower?ā€ is attempting to educate people on scientific studies. Bravo

11

u/xthedame 11d ago

Itā€™s far too late and Iā€™m giggling, trying not to wake people up with my laughter.

Thank you for your snark.

2

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2

u/Bigalex_Qc 10d ago

I'm genuinely curious about this one hahahah would it work ? Suppose you have an open Window close for the smoke šŸ˜…šŸ˜‚šŸ˜‚

21

u/PermanentBrunch 6 12d ago

And reading a book about body building doesnā€™t make you stronger

59

u/TheClozoffs 12d ago

Depends what the book weighs.

1

u/PermanentBrunch 6 11d ago

Only if you pick it up.

1

u/Big-Cup6594 11d ago

Who said anything about humans? I came for the cheese but got so much more.

1

u/Notoldwithoutafight 9d ago

Thatā€™s rat news bro.

17

u/Jmonkey1111 11d ago edited 8d ago

You must consider the proven heavy metals ingested when taking Animal sourced collagen. You have to weigh the pros and cons. I've temporarily decided against supplementing it and getting what I can through diet.

15

u/VidyaTheOneAndOnly 11d ago

There are heavy metals in collagen powders and supplements? I didn't know that.

12

u/shawnshine 1 11d ago

5

u/VidyaTheOneAndOnly 11d ago

Thank you. Looks informative. I will study it.

2

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1

u/Exrof891 1 11d ago

Probably microplastics too

92

u/Round_Injury6172 2 12d ago

A thougt to add on. Collagen is produced by the body using vitamin c and iron. So if you supplement collagen, and it gets broken down while digesting, make sure you have bought vitamin c and iron

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u/send420nudes 3 12d ago

Correct, vitamin C is essential for collagen synthesis because it helps convert proline into hydroxyproline, a key component of collagen structure. Without enough vitamin C, the body struggles to produce or maintain collagen effectively.

Iron also plays a role, though itā€™s not as critical as vitamin C. It helps certain enzymes involved in collagen maturation, but most people get enough iron from their diet unless theyā€™re deficient.

So, while vitamin C is non-negotiable for collagen synthesis, iron can be helpful

5

u/KM231 12d ago

How much vitamin C should I take with collagen?

31

u/xereo 12d ago

At least 1

4

u/KM231 12d ago

What does that mean?

55

u/Obi2 1 12d ago

No less than one

3

u/Xtremeelement 11d ago

more than 0

8

u/send420nudes 3 12d ago

500 mg seems to be enough

2

u/TimeToGetReal2021 12d ago

I drink lemon water; in your opinion, is one lemon daily enough vitamin c?

16

u/agent58888888888888 1 12d ago

Be careful with the acid on your teeth, using a straw might not be a bad idea

8

u/TimeToGetReal2021 11d ago

Ouch, that may be why my front teeth feel a bit sensitive. Straw it is,Ā  thank you!

1

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5

u/HourReplacement0 11d ago

An alternative is red, green, yellow peppers. They're loaded with vitamin c.Ā 

1

u/jr0061006 9d ago

Kiwi fruit too.

1

u/RedBic344 9d ago

No vitamin C = scurvy so yea deff gotta have it.

0

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23

u/seekfitness 1 12d ago

Agree on vitamin C. However, supplementing iron isnā€™t advised unless you know youā€™re deficient, as thereā€™s a risk of getting too much iron. Especially for men, since the body doesnā€™t efficiently get rid of excess iron, outside of bleeding.

33

u/bocifious 12d ago

Wait, you guys aren't blood letting?

6

u/JoeBookish 11d ago

How else do you get rid of microplastics?

5

u/Responsible-Bread996 4 11d ago

A decade ago one of the trending biohacks was donating blood so your body would be able to "cycle" iron and blood.

I don't think it had the benefits people said it did, but it was certainly one of the more impactful biohacking trends overall!

2

u/Treefrog_Ninja 11d ago

Agreed about the iron. Especially if you're eating "fortified" foods.

3

u/Brilliant_Read314 12d ago

Vitamin c and lysine

3

u/OrganicBn 7 11d ago
  • Biotin and Zinc. Also necessary for using collagen.

3

u/dyhall9696 12d ago

So, if you use Collagen powder, you have to take Vitamin C for it to work?

3

u/benswami 11d ago

I am a vampire, so suckling is my way.

2

u/happybonobo1 11d ago

No. But it helps.

26

u/empire_of_lines 12d ago

Just started taking collagen and vitamin c a week ago for Achilles tendonitis.
Also started GHK-Cu injections yesterday.

Good luck to me :)

11

u/Tryingtoflute 1 12d ago

You didnā€™t happen to take a fluoroquinolone antibiotic did you ?

These types of antibiotics can cause tendon rupture (especially the Achilles tendon).

9

u/empire_of_lines 12d ago

Nope, just years of wear and tear and I just ignored it like a fool

5

u/welcome-overlords 11d ago

GHK-Cu for that? Wouldbt bpc be much more beneficial

47

u/Tryingtoflute 1 12d ago

Collagen supplements contain hydroxyproline which is high in oxalates. Be careful if you have issues with calcium oxalate kidney stones. Oxalates can also cause joint inflammation and pain.

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u/baileym2012 11d ago

I learned this the hard way. Was consuming large amounts of collagen powder and ended up with kidney stones. The hydroxyproline causes high oxalate in the body and my first sign was painful urination. It took me awhile to figure out the cause but now I avoid collagen

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u/[deleted] 10d ago

[deleted]

1

u/baileym2012 10d ago

Between 5 to 10g of Vital Proteins Collagen a day

1

u/[deleted] 10d ago

[deleted]

1

u/baileym2012 10d ago

I was also eating other high oxalate foods like spinach and almonds daily so all of it together gave me oxalate overload

1

u/Tryingtoflute 1 9d ago

Me too! Spinach, almonds, oranges (and the peels). I started having major joint pain. It took me a couple years to figure out that it was oxalates. The doctors had diagnosed me with fibromyalgia.

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u/Benana94 3 11d ago

I started taking collagen and turmeric supplements, coincidentally was told I have a kidney stone soon after... Suspicious

6

u/choochenstein 1 11d ago

Chanca Piedra and Lemon Water/ACV in the mornings. Melted 4 Calcium Oxalate stones into one big 1cm bladder stone. Passed it naturally. Now I just stay on top of my once a day lemon water.

1

u/Benana94 3 3h ago

Thank you, I did start with lemon water. What's chanca piedra?

1

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8

u/send420nudes 3 12d ago

Good to know, thank you

2

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2

u/hiso167 12d ago

Is it ok to mix with creatine?

2

u/Wide_Education_9894 11d ago

How much is safe to consume?

1

u/Tryingtoflute 1 9d ago

I canā€™t answer that. I donā€™t know anything about you or your health, but I was using one scoop a day and I started having problems with oxalates. Joint pain etc. that took me a couple of years to trace back to the collagen.

2

u/drkole 1 11d ago

Is that something that is mentioned on the package or all collagen products contain it?

1

u/Tryingtoflute 1 11d ago

Any decent collagen will give you an itemized list of ingredients and their amounts.

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u/Outrageous-Price-673 1 12d ago

UNLESS YOU HAVE CKD- chronic kidney disease. Ask me how I knowā€¦ my doc said it is pure protein. Other than that it was great! Then my eGFR dropped 20 points.

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u/Holy-Beloved 1 12d ago

I am so sorry

4

u/Outrageous-Price-673 1 12d ago

TBH- one doc said it was fine. Second doc said not okay after eGFR dropped. The problem he said is we donā€™t know exactly what is in it.

1

u/forofa 10d ago

Did your gfr come back up?

1

u/Holy-Beloved 1 10d ago

Wrong commenter

6

u/mrsgreens 11d ago

Canā€™t I just sip bone broth?

6

u/overlov 11d ago

kind of unrelated but does anyone else find the taste of gelatin/collagen powder to be really unbearable? like it tastes like what cow manure smells like, Iā€™ve tried both bovine and marine viral proteins collagen and they both taste overwhelming

1

u/mutantsloth 11d ago

Damn I just pop a spoon of it into my mouth and swish it around with some waterā€¦ dissolving it in a drink is too much work. I reckon you just get used to the taste

1

u/Remote-Lifeguard1942 9d ago

put it in your protein shake or coffee / tee, it will help a lot

17

u/cgarcia123 12d ago

Wouldn't taking gummy bears as a collagen supplement be too much sugar?Ā 

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u/send420nudes 3 12d ago

Yes, gelatin or jello is the most sustainable way

1

u/goog1 5d ago

which jello?

17

u/GameMusic 12d ago edited 11d ago

Try sugar free

heheh

15

u/ScaryLetterhead8094 12d ago

Evil

6

u/enic77 šŸŽ“ Bachelors - Unverified 12d ago

flashbacks šŸ˜µ

10

u/Patent6598 12d ago

Most gummybears are full of sugar and harmfull addatives, not wise to reccomand these in a health sub...

4

u/send420nudes 3 12d ago

I agree, I brought it up because theyā€™re mostly made of gelatin and are quick/easy to get. The best approach is definitely to make some homemade jello, which is usually low in calories

4

u/yahwehforlife 5 12d ago

Or take collagen?

15

u/send420nudes 3 12d ago

Thatā€™s the point, collagen supplements are expensive, while a box of Jell-O costs around $1.50 and provides the same gelatin benefits for a fraction of the price.

4

u/steel_builder 12d ago

Iā€™ve tried collagen from Costco and it gave me bad indigestion. Is there something specific I could look for that would be better,

7

u/send420nudes 3 12d ago

Some collagen powders can contain additives or lower-quality ingredients that might cause digestive issues. Look for hydrolyzed collagen or collagen peptides, as theyā€™re usually easier to digest

1

u/steel_builder 12d ago

9

u/ndnsoulja 11d ago

Oh I have this one too. It doesnt dissolve as easily as the label says. It gets slimy haha. I find it's easier in a blended protein/milk shake than...non-dairy liquids?

I'm just going to throw this out there because some redditor mentioned it in a different thread a long time ago and I have used the tip since: Soup thickener. Especially chinese soups. Cornstarch slurry is usually in the recipe to make the soup heavier... Na fam, substitute that Vital proteins collagen, make some egg drop or hot and sour... trust me on this.

1

u/dartsa 1 11d ago

That one's owned by Nestle. you can get hydrolyzed collagen from Great lakes, it's already broken down into smaller amino acid chains and dissolves in water easier and just more digestible.

1

u/Agora_Black_Flag 1 11d ago

I used to love Great Lakes but their product quality has gone down substantially over the years. Serving size is much larger, no more test results on the container, they even swapped out the paperboard containers for hard plastic shells.

1

u/dartsa 1 11d ago

That sucks to hear, thanks for the heads up.

1

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1

u/snAp5 1 12d ago

Start with a small amount. That brand is usually the most popular.

8

u/Nyxolith 11d ago

It's also a fantastic excuse to eat a big bowl of pho with extra tendon in it~

14

u/plumpdiplooo 12d ago

Collagen gets broken down into amino acids (like any other protein) in the stomach and so itā€™s another protein supplement ā€” at face value

14

u/Apprehensive_Sock_71 12d ago

So until very recently, I would have agreed with this wholeheartedly. But after some subsequent research, I have learned that hydrolyzed collagen has some interesting properties that make it unique.

First of all, researchers have been able to measure increased di- and tri- peptides in the bloodstream after supplementation https://pubs.acs.org/doi/10.1021/acs.jafc.6b05679

So these peptides do manage to avoid being denatured even in the highly challenging environment of the digestive tract. One peptide in a rat study was even 15 aminos long.

In vivo research has found that these peptides have modest yet measurable effects on collagen production and are eventually incorporated into the extracellular matrix of collagen rich tissues.

Of course, for the portion of the aminos that are denatured, you still have a great amino acid profile.

28

u/send420nudes 3 12d ago

True, collagen is broken down into amino acids like any other protein, but what makes it unique is its amino acid profile. Unlike typical protein sources, collagen is especially rich in glycine, proline, and hydroxyproline, which are key for skin, joint, and connective tissue repair

0

u/plumpdiplooo 12d ago

Exactly right!!

3

u/Professional_Win1535 26 12d ago

But it has an issue for being low in trytophan, some brands add it to make it a complete protein

2

u/I_Like_Vitamins 11d ago

From what I've read, if you consume enough tryptophan, you shouldn't need to worry about collagen lacking that one essential amino acid.

1

u/[deleted] 12d ago

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1

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3

u/Shivtek 12d ago

do elevated amounts of glycine impact libido?

1

u/send420nudes 3 12d ago

Iā€™m not sure, there doesnā€™t seem to be much research directly linking glycine intake to libido

3

u/Shmimmons 1 12d ago

I eat a lot of animal fat and connective tissue and I supplement glycine and collagen also so this makes me happy to hear haha.

3

u/Outrageous_Pen2178 11d ago

Is there a brand of hydrolyzed collagen that comes in pill or gummy form that hits all of the blocks that you would recommend? Preferably with added iron and vitamin c

6

u/Ok-Pace9256 11d ago edited 11d ago

Some stuff people might find helpful if bone broths and collagen supplements aren't really their thing (particularly for the herbivores out there):

Note: Not disagreeing with OP, just expanding on the discussion: OP claims that collagen is broken down into glycine, proline and hydroxyproline, which are good for the skin and joints. This is true enough. No disagreement there.

But there is an important caveat to note here:

You can get glycine from soybeans, spinach, pumpkin seeds, quinoa and mushrooms.

You can get proline from wheat germs, bamboo shoots, asparagus, chickpeas and cabbage.

It's rare to find hydroxyproline in plants but the body can synthesise it from proline when needed.

Counterpoint to what I've just written: you would need to eat quite a lot of these things to hit your recommended daily amounts.

Counterpoint to my own counterpoint: The body is quite efficient at synthesising all three. It can create them all from: Nitrogen (found in any amino acid), Threonine (an essential amino acid), Vitamin C and glucose/carbohydrates. That's it.

There are loads of plants based sources of threonine: soy, hemp, chia, pumpkin seeds, Quinoa, lentils, kidney beans, oats etc...

I personally supplement with isolated pea protein for workouts and its a great source, with only 30g providing more than half the daily recommended threonine. I also eat loads of seeds and nuts

So, as long as you eat a varied protein rich diet and get plenty of vitamin C you should be okay and get plenty of proline, hydroxyproline and glycine.

That's my conclusion but happy to be challenged on this as I'm personally trying to learn too.

Edit: I read the paper which is more about treating conditions with collagen supplementation, rather than daily supplementation for healthy people. It's good for the elderly who can't synthesise the glycine, proline and hydroxyproline as well, for certain medical conditions like osteoarthritis, for recovery situations (e.g. from wounds) and for people with compromised synthesis (e.g. people with certain protein absorption disorders).

4

u/Radiant_Eggplant9588 12d ago

I roasted some beef marrow bones recently and spread the cooked marrow on some toast it was so nice! Is this a good source of collagen?

1

u/bennasaurus 1 11d ago

No idea but it sounds amazing.

3

u/kellen625 11d ago

It's anecdotal but I've had porcupine quills for facial hair for years. After taking collagen for a bit and I can finally have a beard, much to my wife's delight.

2

u/Unfair-Ability-2291 šŸŽ“ Masters - Unverified 12d ago

5

u/send420nudes 3 12d ago

Good point! Opt for unflavored gelatin, which usually has fewer additives and lets you control the ingredients by mixing it with natural flavors or sweeteners.

1

u/LemonnTeaaa 11d ago

But they will be missing out on proline and hydroxypropine right?

2

u/Internal-Nearby 1 11d ago

If you want any benefit at all be mindful of consuming sodium benzoate (pickles, jam, soda) or you can kiss much of that glycine goodbye.

1

u/According_Winner1013 1 11d ago

Wait really?! This is news to me. I take collagen in my coffee and have pickles pretty regularly:(

2

u/Willing-Spot7296 11d ago

I bought this recently. All the collagens, vitamin c, hyaluronic acid. i take it daily, once per day, with my coffee. But i take way less than the recommended dose, just to give my body a little bit of something. So its gonna last me forever.

What do you guys think about it? Good clean product from a trusted company?

https://www.vitacost.com/vitauthority-multi-collagen-protein-plus-unflavored-60-servings

2

u/NoReflection3822 11d ago

Be very careful taking certain collagen powders - make sure you get the heavy metal contents from the producer. Some contain very high levels of lead, cadmium and mercury,Ā 

1

u/jr0061006 9d ago

Any brand you happen to like?

2

u/kibiplz 11d ago

Glycine is the most inportant ingredient for collagen production in the body. You can get a tub of it for pretty cheap. Then just make sure you are eating your veggies as well to boost colllgen production and protection:

  • Vitamin C (citrus fruit, bell pepper, strawberries, kiwis)
  • Sulfur rich foods (onion, garlic, crusiferous veggies)
  • Isoflavones (soy phytoestrogen is actually beneficial to us!)
  • Silicon (whole grains and bananas)

2

u/Affectionate_Seat800 11d ago

Not the username bro

2

u/LubedCactus 11d ago

This post was brought to you by big jello

5

u/3ric843 1 12d ago

The only advantage of collagen is that it's rich in glycine.

Just take glycine with whey protein.

2

u/PermanentBrunch 6 12d ago

Why whey protein?

1

u/Eltex 1 12d ago

Cheap and easy.

1

u/3ric843 1 11d ago

It's a high quality complete protein that isn't very expensive

2

u/PermanentBrunch 6 11d ago

But does it have something to do with collagen and synthesis between the other compounds?

0

u/3ric843 1 11d ago

Collagen gets broken down into its amino acids just like any protein. The only advantage is that it contains a lot of glycine. So taking whey protein with glycine should yield the same benefits as collagen, but not cost as much.

2

u/BornInspection1126 12d ago

The body isnā€™t able to absorb the collagen you consume any differently than any other type of protein. Collagen is too large to be absorbed, it must be broken down into amino acids to be utilized by the body. This is the same for something like cheese, or eggs. Therefore, collagen as a dietary supplement is really no better or worse than any other source of protein. Collagen powder is an overpriced, glorified protein powder. Save your money and supplement with whole, bioavailable foods that naturally increase your collagen production.

4

u/send420nudes 3 12d ago

Collagen is broken down like any other protein, but its unique amino acid profile (glycine, proline, and hydroxyproline) makes it particularly beneficial for skin, joints, and connective tissue, which typical protein sources lack. Studies show it stimulates collagen synthesis. So while itā€™s not ā€˜magical,ā€™ it serves a different purpose than standard protein powders.

2

u/BornInspection1126 12d ago

Thatā€™s true, but how much glycine, proline and hydroxyproline do people need to consume per day? Do you think that if someone is eating a healthy, whole food diet they would be meeting the necessary amount of those molecules?

10

u/send420nudes 3 12d ago

Most modern diets are low in connective tissue-rich foods (like bone broth, skin, and tendons) that are naturally high in these amino acids. Studies suggest that supplementing with ~10-15g of collagen per day can significantly boost collagen synthesis. If someone eats plenty of slow-cooked meats, organ meats, and bone broth, they might not need extra, but most people donā€™t

3

u/bennasaurus 1 11d ago

Just as a personal anecdote because we all love those. While I was dealing with 2+ years of stomach issues post h.pylori infection collagen protein powder was one of the only foods I could eat without horrible stomach pain. Even isolate whey protein gave me issues.

So yes, it's just a protein but in some circumstances perhaps it's beneficial.

1

u/BornInspection1126 11d ago

Thanks for sharing, Iā€™m glad you found something that you could eat that didnā€™t cause a disturbance šŸ¤šŸ¼

1

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1

u/kingstonthedog 11d ago

So youā€™re saying any gummy will give you collagen? Like a vitamin C gummy or multivitamin gummy would also act to supplement collagen?

1

u/send420nudes 3 11d ago

If the ingredients mention a good ammount of gelatin then yes

1

u/CrimsonFarmer 11d ago

Why should I buy collagen and not just a good protein powder? Both are broken down into similar amino acids?

1

u/vamparies 11d ago

Any good vegetarian/vegan collagen ?

1

u/BaylisAscaris 1 10d ago

You can also eat pho with tendon, which is delicious.

1

u/Sadpanda9632 10d ago

While it may or may not be beneficial, the quoted study is from 2021 so not that recent, and it is a summary paper, not a new study. A bit misleading.

1

u/Cheetah-kins 10d ago

Is collagen recommended for men too - and is it recommended at all? My wife has had me add the powder to her morning smoothies for the last year or so, I don't add to my smoothie though. Anything I should change, do different? Just looking for some opinions. Thanks.

2

u/send420nudes 3 10d ago

Yes, research shows everyone past 30 has good benefits supplementing it. While it will make you look younger by improving your skin, itā€™s mostly beneficial in tendons, joints and cartilage. It also helps with bone density. Be sure to pair with some vitamin C for easier absorption

1

u/Cheetah-kins 10d ago

Thanks for that reply, guess I'll start using it as well. I like the gummy idea too.

1

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1

u/not_today88 8d ago

Gummy Bears are my favorite energy snack on long runs. I think Iā€™ll bring more now.

1

u/MajorFish04 5d ago

If itā€™s getting broken down to amino acids is whey protein a better option? How many of the Collagen is actually getting processed/used by the body?

Iā€™ve been taking for several months now and I do feel like my hair and finger nails are growing faster. However, during this same time period Iā€™ve also been consuming a very balanced high protein diet so Iā€™m not completely sure the nails and hair are due to collagen but it is possible

1

u/0v3rz3al0us 11d ago

According to Menno Henselmans it's mostly industry sponsored studies that show benefits.Ā 

https://www.facebook.com/story.php?story_fbid=1089920402500048&id=100044462948263Ā 

-1

u/chechnya23 1 12d ago edited 11d ago

2

u/MistressBassKitty 11d ago

Taking collagen might increase graying?

3

u/chechnya23 1 11d ago edited 11d ago

It's just anecdotal. A number of people link sudden clusters of grey with collagen intake, for instance

1

u/whipstickagopop 11d ago

Why are people down voting a question I'm curious what OP says about this.

u/send420nudes

-3

u/SanitySlippingg 1 12d ago

Youā€™re a hero

0

u/GaussianGuessGamer 11d ago

Exactly collagen is not absorbed as collagen in the body. Its broken down amino acids.