Vitamin C and Collagen – Why Should They Be Taken Together?

In recent years, collagen has become one of the most popular dietary supplements among active individuals and athletes who care about the health of their joints, ligaments, and cartilage. When examining the ingredients of various products, you may have noticed that vitamin C is often included. Is this just a coincidence, or does this combination have a scientific basis?

The answer is clear – it is absolutely justified. In this article, we’ll take a closer look at how collagen and vitamin C complement each other and why this combination is the key to the optimal effectiveness of collagen supplements.

What Is Collagen and Why Is It Important?

To understand the role of vitamin C, it’s important to first know what collagen is. It’s the most abundant protein in the human body, accounting for around 30% of total protein. It can be described as the body’s “glue” or structural framework that provides tissues – especially connective tissues – with strength and elasticity.

• Joint and cartilage health: Collagen is vital for joint health as it forms the cartilage that protects bones from friction and ensures smooth, cushioned movement.
• Ligament and tendon strength: Collagen is the main component of tendons (which connect muscles to bones) and ligaments (which connect bones to each other). It gives these connective tissues the ability to withstand strain during everyday movement – from walking to heavy lifting. This is particularly important for athletes and physically active individuals since regular, intense activity increases the demand for connective tissue strength, and adequate collagen levels help reduce injury risk.
• Tissue structure: Collagen is the key structural protein not only in cartilage and ligaments but also in other connective tissues, such as the skin. Because hair and nails grow from the deeper skin layers (dermis) rich in collagen, maintaining optimal collagen levels can positively impact their condition. That’s why many users notice that collagen improves hair and nail strength, even though the product is primarily taken for joint health.

The challenge is that after the age of about 25, the body’s natural collagen production begins to decline. Therefore, supplementing with collagen provides several significant benefits, both for slowing age-related connective tissue wear and for replenishing already reduced collagen stores.

Not sure which type of collagen supplement to choose? Learn how bovine, marine, and eggshell membrane collagen differ and which is best for your needs in our article “How to Choose Collagen: Bovine, Marine, or Eggshell Membrane?”

How Does Vitamin C Affect Collagen Synthesis?

This is the most crucial part of the interaction between the two. To understand why collagen with vitamin C is so effective, we need to look at some biochemistry. Vitamin C (ascorbic acid) is an essential cofactor — a substance that “activates” the enzymes responsible for collagen production. Without vitamin C, collagen simply cannot be properly synthesized in the body.

• The hydroxylation process: Collagen synthesis begins with amino acids (mainly proline and lysine) being linked into long chains. For these chains to form a stable, resilient helix, they must undergo chemical modification through hydroxylation — a step made possible by vitamin C, which allows enzymes (prolyl hydroxylase and lysyl hydroxylase) to perform this function.
• Formation of a stable structure: This process creates strong bonds that allow three collagen chains to twist together into the famous triple-helix structure. If the body lacks vitamin C, this process is disrupted, resulting in unstable, weak collagen that fails to maintain connective tissue strength.
• Activation and impact on tissues: This vitamin-C-driven mechanism can be considered the body’s main collagen activation pathway. It applies to all connective tissues and clearly shows vitamin C’s role in skin health — without it, the body cannot maintain a firm, elastic collagen framework that keeps the skin resilient.

Why Take Vitamin C Together with Collagen Supplements?

If earlier we explained that vitamin C is necessary for the body’s own collagen production, here’s why it’s equally important when taking hydrolyzed collagen supplements. An effective strategy that combines collagen with vitamin C works through two mechanisms: stimulation and protection.

• Signal and support for natural synthesis: While hydrolyzed collagen is efficiently absorbed into the bloodstream, that’s only the first step. The absorbed peptides not only provide the “building blocks” but also act as signals to fibroblast cells to produce more collagen. However, for the cells to respond to this signal, they need vitamin C.
• Protection of existing collagen: Collagen fibers are constantly under threat from oxidative stress caused by UV radiation, pollution, and inflammation. Vitamin C is a powerful antioxidant that neutralizes harmful free radicals, helping not only to build new collagen but also to protect existing collagen from degradation. This protective effect is one reason why this combination is so highly valued in collagen supplements for skin and joint health.

The principle for maximum results: Considering both mechanisms, it becomes clear that the best way to take collagen is to ensure the body receives both collagen and vitamin C simultaneously.

When and How to Take Collagen and Vitamin C for Optimal Results?

To get the most from a collagen supplement, it’s important to know not just what to take but also how. Understanding how to take collagen properly involves three key aspects: timing, combination, and dosage.

• Timing and consistency: For optimal absorption, take collagen and vitamin C daily at the same time. The best time is in the morning on an empty stomach (20–30 minutes before breakfast). This reduces competition with amino acids from food and improves absorption.
• Mixing and additional vitamin C sources: Collagen powder is best mixed with water or, even better, with a natural vitamin C-rich drink such as freshly squeezed orange, grapefruit, or sea buckthorn juice. You can also include vitamin C-rich foods like berries, kiwi, bell peppers, and leafy greens.
• Optimal dosage: While the minimum recommended daily amount of vitamin C for adults is about 80 mg, higher doses (200–500 mg per day) are often recommended to maximize collagen synthesis and connective tissue support — especially for those with joint issues or high physical activity.

Who Benefits Most from This Combination?

While collagen is beneficial for almost everyone, certain groups particularly benefit from combining collagen and vitamin C, especially for joint health.

• Athletes: Collagen supports joint and ligament strength under repeated stress, helping reduce injuries and accelerate recovery. To support both muscles and connective tissue, many athletes combine collagen with other protein sources — for example, using easily digestible egg white protein powder after workouts for muscle repair, and egg white protein bars as convenient on-the-go snacks.
• People over 30: As collagen production declines after the mid-20s, taking collagen after age 30 helps maintain flexibility and joint mobility.
• Women: Hormonal changes (such as menopause) can accelerate collagen loss, so supplementing with collagen is essential not only for overall wellness but also for maintaining strong ligaments and connective tissues.
• Anyone focused on mobility and well-being: Although collagen supplements are often marketed for beauty, their role in joint and mobility health is even more significant.

How to Choose a Quality Collagen + Vitamin C Product?

When choosing a collagen supplement, pay attention to several key quality criteria to ensure maximum benefit for your joints and connective tissues.

• Form and effectiveness: The most effective form is hydrolyzed collagen or collagen peptides — these are broken down into short amino acid chains for faster and more complete absorption compared to gelatin.
• Purity and additives: The best collagen with vitamin C contains no unnecessary fillers. Choose a product free from artificial sweeteners, colorants, or preservatives. Ideally, it’s a clean collagen formula with added vitamin C — and preferably sugar-free, since sugar promotes inflammation. A short and clear ingredient list is the best indicator of a high-quality product.
• Vitamin C content and form: Ensure one serving provides at least the recommended daily dose (80 mg for adults). More is not always better — extremely high doses don’t further improve collagen synthesis.
• Trusted manufacturer: Choose transparent brands that clearly state their ingredient sources and production processes — as is the case with Fiteg². Learn more about Fiteg²’s commitment to using pure, science-backed ingredients in our About Us section.

Summary and Recommendations for Your Health

Now you know that vitamin C isn’t just a pleasant bonus in collagen supplements — it’s an essential component for ensuring that collagen truly works and supports your joint and connective tissue health.

If you’re looking for a product that meets all these quality standards, try Fiteg² Pure Collagen with Vitamin C. It’s based on Ovomet® — a natural eggshell membrane complex containing three types of collagen (I, V, and X), along with elastin, glucosamine, and hyaluronic acid in their original matrix. This unique formula, enhanced with vitamin C, ensures high effectiveness even at low daily doses. It’s also free from fish or bovine allergens and suitable for ovo-vegetarians.