Supplements

Collagen & Vitamin C: The Perfect Partnership for Healthy Skin, Joints, & More

Written by Kat Kennedy, NASM CPT, NCSF CPT, NCSF SNS
Medically Reviewed by Dr. Elaine Gavalas, ND, PhD

March 17, 2025

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Have you ever wondered why so many beauty and wellness products contain both collagen and vitamin C? Or perhaps you've asked yourself, "Can I take collagen and vitamin C together?" The simple answer is not only can you take them together—you absolutely should! These two powerhouse nutrients work hand in hand to support your body in countless ways, from promoting radiant skin to strengthening joints and bones.

In this comprehensive guide, we'll explore the fascinating relationship between collagen and vitamin C, uncover the science behind their synergy, and share practical tips for incorporating this dynamic duo into your daily routine. Whether you're a skincare enthusiast, a fitness buff, or simply someone interested in optimizing your health, understanding this essential partnership will revolutionize your approach to wellness.

Table Of Contents

What Is Collagen & Why Do You Need It?

Collagen is the most abundant protein in our bodies, making up about one-third of our total protein content. Think of it as the "glue" that holds us together—in fact, the word collagen comes from the Greek word "kólla," which literally means glue.


This remarkable protein provides structure to our (1, 2):

  • Skin (where it comprises about 75% of the dry weight) 
  • Bones
  • Muscles
  • Tendons and ligaments
  • Blood vessels
  • Teeth
  • Connective tissues

Collagen is composed of three amino acids—glycine, proline, and hydroxyproline—arranged in a triple helix structure that gives it incredible strength and flexibility. There are at least 28 different types of collagen in the human body, but types I, II, and III make up 80-90% of the collagen in our bodies (3).

Unfortunately, our collagen production naturally declines as we age—starting as early as our 20s. By the time we reach our 35, we're losing about 1% of our collagen each year (4). This decline manifests as:

  • Fine lines and wrinkles
  • Sagging skin
  • Joint stiffness and pain
  • Weaker bones
  • Slower wound healing
  • Thinning hair

This is why collagen supplements have become so popular in recent years. But to maximize its benefits, you need vitamin C—and that's where the magic happens.

Vitamin C: The Unsung Hero in Collagen Production

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that humans cannot produce on their own (unlike most mammals). We must obtain it through diet or supplements (5).

While vitamin C is well-known for supporting immune function, its role in collagen synthesis is equally crucial yet often overlooked. Vitamin C is an essential cofactor in collagen production, meaning the process simply cannot occur without it.

The Science Behind Collagen & Vitamin C

When your body makes collagen, it goes through several complex steps (6):

  1. Genes that code for collagen are transcribed into messenger RNA
  2. The mRNA is translated into procollagen (a precursor to collagen)
  3. Procollagen molecules undergo various modifications
  4. The modified procollagen is secreted from cells
  5. Procollagen is processed into tropocollagen
  6. Tropocollagen molecules assemble into collagen fibrils
  7. Fibrils cross-link to form strong collagen fibers

Vitamin C plays critical roles in steps 3 and 7. Specifically, vitamin C:

  • Acts as a cofactor for the enzymes prolyl hydroxylase and lysyl hydroxylase, which add hydroxyl groups to the amino acids proline and lysine in procollagen
  • These hydroxylation reactions are crucial for stabilizing the triple helix structure of collagen
  • Helps cross-link the collagen fibers, increasing their strength and stability
  • Acts as a powerful antioxidant that protects collagen from free radical damage

In a study published in the Journal of Investigative Dermatology, researchers found that vitamin C directly stimulates collagen synthesis in human skin cells and stabilizes collagen mRNA, essentially turning up the volume on collagen production (7).

Without sufficient vitamin C, collagen production falters dramatically. The historical disease scurvy—common among sailors who lacked fresh fruits and vegetables—is actually a severe vitamin C deficiency that manifests primarily as a collagen disorder. Symptoms include bleeding gums, poor wound healing, and joint pain—all signs of compromised collagen (8).

Can I Take Collagen & Vitamin C Together?

Not only can you take collagen and vitamin C together, but combining them creates a synergistic effect that enhances the benefits of both nutrients. Here's why they make the perfect pair:

  1. Enhanced Collagen Synthesis: Vitamin C boosts your body's natural collagen production while also helping your body better utilize the collagen you consume.
  2. Better Absorption: Some research suggests that vitamin C may help improve the absorption and bioavailability of collagen peptides.
  3. Antioxidant Protection: Vitamin C's antioxidant properties help protect both existing collagen and newly formed collagen from oxidative damage caused by free radicals.
  4. Complementary Benefits: While collagen provides the building blocks, vitamin C helps with the construction process. It's like having both the bricks and the mortar for building a strong wall.

A 2018 study found that participants who took collagen with vitamin C showed significantly greater improvements in skin elasticity and hydration compared to those who took collagen alone (9).

The Visible Benefits of the Collagen-Vitamin C Partnership

When you consistently combine collagen and vitamin C, you may notice improvements in 10, 11, 12, 13, 14):

Skin Health

  • Increased firmness and elasticity
  • Reduction in fine lines and wrinkles
  • Improved hydration and moisture retention
  • Better wound healing and scar reduction

Joint & Bone Health

  • Reduced joint pain and stiffness
  • Support for cartilage regeneration
  • Increased bone mineral density
  • Better recovery after exercise or injury

Hair & Nail Growth

  • Stronger, faster-growing nails
  • Thicker, more lustrous hair
  • Reduced hair loss

Gut Health

  • Support for intestinal lining integrity
  • Potential improvements in leaky gut syndrome
  • Enhanced nutrient absorption

A 2022 study found that participants who took a daily supplement containing both collagen peptides and vitamin C for 12 weeks showed a 35% reduction in wrinkle depth and a 40% increase in skin elasticity (15).

A screenshot of an NCBI study titled "Collagen Supplements for AGing and Wrinkles: A Paradigm Shft in the Fields of Dermatology and Cosmetics"

How to Incorporate Collagen & Vitamin C Into Your Routine

Now that you understand why collagen and vitamin C belong together, let's explore the best ways to incorporate this dynamic duo into your daily regimen:

Through Diet

Foods Rich in Collagen-Building Nutrients:

  • Bone broth
  • Chicken, fish, and meat (especially with skin and connective tissues)
  • Eggs

Vitamin C-Rich Foods:

  • Citrus fruits (oranges, lemons, grapefruits)
  • Berries (strawberries, raspberries, blueberries)
  • Kiwi
  • Bell peppers
  • Broccoli
  • Spinach and other leafy greens
  • Tomatoes

Try starting your day with a smoothie containing berries (for vitamin C) and collagen powder, or enjoy a hearty bone broth with a side of bell peppers and broccoli.

Through Supplements

When choosing supplements, quality matters tremendously. Look for:

Collagen Supplements:

  • Hydrolyzed collagen peptides (easier to absorb)
  • Types I & III for skin, hair, and nails
  • Sourced from grass-fed cows 
  • Clean formulations without fillers or artificial ingredients

Vitamin C Supplements:

  • Look for buffered forms if you have a sensitive stomach
  • Consider time-released formulations for sustained levels throughout the day
  • Natural forms with a liposomal delivery system to enhance absorption
  • Dosages between 500-1000mg daily are common for collagen support

Native Note: As with any supplement regimen, consult with your healthcare provider before starting, especially if you have existing health conditions or are taking medications.

When to Take Collagen & Vitamin C

For maximum benefits, consider these timing strategies:

  • Morning Routine: Taking collagen and vitamin C first thing in the morning on an empty stomach may enhance absorption.
  • Before or After Exercise: Some research suggests taking collagen about an hour before exercise may help target the nutrients to joints and muscles being used.
  • Consistent Schedule: What matters most is consistency—taking your supplements at the same time each day helps maintain steady levels in your system.

Frequently Asked Questions About Collagen & Vitamin C

No, quite the opposite! Vitamin C is essential for collagen synthesis and actually protects collagen from damage. The confusion may stem from the fact that some unstable vitamin C formulations in skincare can oxidize and potentially cause irritation, but this doesn't damage your natural collagen.

The Bottom Line

The partnership between collagen and vitamin C represents one of the most powerful synergies in nutritional science. While each nutrient offers impressive benefits on its own, their combined effect creates a foundation for healthy aging, beautiful skin, strong joints, and overall vitality.

Whether you're just beginning your wellness journey or looking to optimize your existing routine, understanding and harnessing the collagen-vitamin C connection can help you achieve your health and beauty goals more effectively.

So, can you take collagen and vitamin C together?

Not only can you—for the best results, you absolutely should! Your body will thank you with stronger tissues, more resilient skin, and the vibrant glow that comes from supporting your health from the inside out.

Remember, consistency is key. Make these nutrients regular partners in your daily routine, and you'll be supporting your body's natural collagen production for years to come.

Kat Kennedy
Article by

Kat Kennedy

Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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