Collagen Joint Pain Protocol
10 g/day collagen for at least 6-9 months, ideally taken with ~50 mg vitamin C pre-exercise, for active adults (>180 min/week exercise) with joint pain.
Assembled by Cited from Michael Ormsbee's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
2-
In a protocol
Take ~10 g collagen daily for 6+ months to reduce joint pain in active middle-aged/older adults.
“10 grams per day was the dose. 9 months was the timeline
PW▶ 1:33:24Dosage10 g/day for at least 6–9 months; ideally with ~50 mg vitamin C taken pre-exerciseCaveats10 g outperformed 20 g in his study; won't help if sedentary; not for muscle buildingCertaintyexplicitrecommendation10 g/day collagen for 6-9 months -
In a protocol
Pair collagen with vitamin C as a co-factor to support absorption/utilization.
“we didn't even mix it with vitamin C which is probably... the recommended way
PW▶ 1:23:10Dosage~50 mg vitamin C with collagen, taken pre-exerciseCertaintyhedgedrecommendationPair with ~50 mg vitamin C pre-exercise as co-factor (Andy's addition based on Keith Baar's work)
How this protocol has evolved
Ormsbee's original 9-month study did not include vitamin C pairing; he now acknowledges vitamin C pre-exercise is likely the more optimal protocol based on Keith Baar's tendon research.