Muscle Loss

Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong and functioning properly.

Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age.

In one study, 27 frail men took 15 grams of collagen while participating in an exercise program daily for 12 weeks. Compared with men who exercised but did not take collagen, they gained significantly more muscle mass and strength.

Researchers have suggested that taking collagen may promote the synthesis of muscle proteins like creatine, as well as stimulate muscle growth after exercise.

The body also needs vitamin C for the synthesis and maintenance of collagen. Vitamin C helps to produce collagen, L-carnitine, and some neurotransmitters. It acts as a sort of glue that binds collagen fibers together.

Reference:

Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. British Journal of Nutrition, 114(8), 1237-1245.