What Do Collagen Peptides Do for the Body?

What are Collagen Peptides?

Collagen peptides, also called collagen hydrolysate, are a type of easily digestible hydrolyzed collagen. They are dietary supplements or collagen supplements that can help to replenish the body’s collagen stores. 

What is Collagen? 

Collagen is the most abundant protein found naturally in many tissues throughout the human body, especially in hair, skin, nails, bones, joints, and connective tissues. About 30% of protein in the body is collagen. 

Collagen plays an important role in healthy hair, skin, and nails. It also keeps the joints strong and protects internal organs. 

The body makes collagen from nutrients obtained from a healthy, balanced diet. Foods that promote collagen production in the body include bone broth, fish, chicken, eggs, citrus fruits, tropical fruits, and berries. It is best to obtain collagen from your diet. However, if you are not able to, collagen supplementation may help.

Why Is Collagen Supplementation Important?

Starting in your late 20s and early 30s, natural collagen synthesis in your body starts declining. At age 40, you may have 25% less collagen than you did at age 20. After age 40, collagen production drops dramatically, and collagen loss occurs at a rate of 1% every year. The collagen that is produced is of a lower quality than the collagen your body made when you were younger. In women, menopause can speed up this process. 

This loss of collagen is responsible for the visible signs of aging skin, such as wrinkles and fine lines, skin sagging, and dry skin. Decreased collagen production also leads to hair loss, brittle nails, slowed nail growth, joint discomfort, joint stiffness, wearing down of joint cartilages, decreased muscle mass, and delayed muscle recovery.

Benefits: What Do Collagen Peptides Do for the Body?

Improve Skin Elasticity and Hydration

Collagen peptides can improve skin hydration and elasticity by boosting how much collagen is available in the body. Studies have shown that peptides and amino acids like hydroxyproline appear in the blood after taking collagen hydrolysate and have beneficial effects on skin and joint conditions.

Support Healthy Hair and Nails

Collagen peptides can play a vital role in supporting healthy hair and hair growth. They can also improve nail growth and reduce symptoms of brittle nails.

Promote Joint Health

Collagen peptides help to protect joint cartilage and support tendon and ligament health as well as overall tissue health. Joint support from collagen peptides may lower the risk of degenerative joint diseases such as osteoarthritis.

Strengthen Muscles and Bones

Collagen is abundantly present in muscles and bones. Taking collagen peptide supplements may aid muscle recovery, strengthen bones, and potentially prevent or treat osteoporosis (a condition associated with weak bones that are at a high risk of bone fractures). 

Effect on Sleep, Cognitive Function, Inflammation, and Endocrine Function

A study in physically active males with sleep complaints found that collagen peptide supplementation was associated with better sleep quality and improved cognitive function. However, there were no differences in endocrine function, inflammation, or fatigue.

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Types of Collagen and Collagen Supplements

There are primarily five types of collagen that occur naturally in the body:

• Type I collagen is 90% of the collagen in the body and is found in skin, bones, ligaments, and tendons.

• Type II collagen is found in joint cartilage.

• Type III collagen is found in arteries, muscles, and internal organs. 

• Type IV collagen is found in the skin.

• Type V collagen is found in the eye, skin, hair, and placenta.

What's The Difference Between Collagen vs Collagen Peptides?

Collagen is a naturally occurring protein that the body makes from nutrients in food. 

Collagen peptides are small pieces of collagen protein of animal origin. Dietary supplement manufacturers hydrolyze this collagen by breaking it down with water to make pills and powders for human consumption. 

Therefore, collagen peptides are essentially collagen from animal sources that has been broken down into smaller peptides or amino acids. Collagen peptides are used for collagen supplementation because the body cannot absorb whole collagen. 

Collagen contains amino acids such as glycine, proline, lysine, threonine, hydroxyproline, and isoleucine.

You can purchase an oral collagen supplement in the form of a collagen powder or pills. These collagen peptides or hydrolyzed collagen typically contain 2-3 amino acids and are absorbed into your body through your digestive tract.

Collagen Peptides vs Hyaluronic Acid: Which is Better?

Collagen peptides and hyaluronic acid are both important for skin health, but they have different roles and benefits. Hyaluronic acid is a kind of carbohydrate or sugar molecule with strong hydrophilic properties. Meaning, it attracts and binds to water, and is therefore key for skin moisture. 

On the other hand, collagen is a protein that acts as a scaffold or matrix and provides structural support to the skin. Together, collagen peptides and hyaluronic acid can keep your skin looking healthy and youthful.

Efficacy: Are Collagen Supplements Effective?

Collagen supplements are dietary supplements and have not been studied with large randomized controlled trials. They are also not regulated by the U.S. Food and Drug Administration (FDA). In other words, manufacturers of collagen supplements are not required to prove that their products are safe or effective or do what is claimed on the label.

A few studies have found that collagen peptides may improve skin hydration and elasticity as well as relieve joint pain, and improve joint function in people with osteoarthritis. 

It’s important to remember that when you take collagen peptides in powder or pill form, you don’t get to choose where they end up in your body. You may take collagen peptides for a youthful glow in your skin, but your body might use them elsewhere. A healthcare professional can help you choose the best collagen peptide supplement for your concerns.

How to Use Collagen Peptides

Recommended Daily Dosage to Boost Collagen Production

Experts recommend 2.5 to 15 grams (1-2 scoops) of supplemental collagen peptides per day. Read the package label and follow the dosing instructions. Make sure you understand the difference between grams versus scoops for correct dosing.

How to Take Collagen Peptides

Collagen peptides come in the form of pills you can take by mouth with a small amount of water. You can add collagen powder to hot or cold fluids such as coffee, smoothies, and protein shakes. Most brands of collagen peptides dissolve in liquids without clumping or changing the taste, flavor, or texture of the beverage.

Note: While heat can damage proteins such as collagen peptides, this damage only occurs at very high temperatures. Mixing collagen peptides in a cup of hot coffee won’t make them less effective.

Is It OK To Take Collagen Peptides Every Day?

Yes, it is okay to take collagen peptides every day, provided you stick to the recommended dose on the package label.

Is There A Downside To Taking Collagen Peptides?

Possible Side Effects:

Most people can take collagen peptides without experiencing any side effects. 

Risks and Precautions

Very rarely, a small number of people can develop an allergic reaction to collagen peptides. Stop taking collagen peptides and call your healthcare provider or seek emergency medical attention if you develop signs and symptoms such as skin rash, hives, itching, blistering or peeling skin, swelling, wheezing, or difficulty breathing.

Best Collagen Peptides: Product Reviews and Comparisons

Collagen Peptides From Bovine Sources vs Marine Sources

Collagen peptides in collagen supplements are obtained from cows (bovine collagen), pigs (porcine collagen), sheep (ovine collagen), or fish (marine collagen). There are currently no vegan collagen peptides available (all available forms are of animal origin).

Marine collagen is considered the best source of type I collagen found in skin, bones, and connective tissues. Hydrolyzed collagen peptides in marine collagen have a smaller molecule size and better absorption compared to bovine collagen. These collagen supplements also dissolve better in hot or cold liquids. Therefore, marine collagen might be a better choice if you have hair, skin, and nail concerns, want faster results, or want to avoid cow products. Bovine collagen may be the better choice for gut problems. They also tend to be slightly less expensive than collagen peptides from marine sources. 

Note: The best collagen peptide product may vary depending on the type of collagen it contains and your goals. For example, a product that contains type IV and V collagen may promote healthy hair and skin but may not be the best choice for reducing joint pain and improving joint comfort.

Top-Rated Collagen Peptide Products

Bubs Natural Collagen Peptides

• Contains types I and III collagen for healthy hair, skin, and nails

• Dissolves in both cold and hot liquids

• 18 grams of protein per serving

• Bovine collagen peptide obtained from pasture-raised, grass-fed cows

Vitals Proteins Collagen Peptides Powder

• Tasteless

• Dairy and Gluten-Free

• Contains vitamin C and hyaluronic acid

• Mixes well in hot liquids and blended cold liquids such as a smoothie (but not cold water)

• 20 grams of collagen per serving to support hair, skin, nails, and joints

• Available in 9.33 oz and 20 oz canisters

NOW Supplements Multi Collagen Protein

• Contains collagen types I, II, and III to support skin health

• Mix of collagen from chicken, bovine, and marine sources

• 10 grams of protein per serving

• Contains vitamin C to support collagen production in the body

Gnarly Collagen Pro

• Contains 15 grams of protein per serving

• Has additional nutrients such as vitamin C, copper, and zinc in the formula

• Unflavored 

• Blends well in hot liquids

• NSF Certified for sport 

Multi Collagen Protein Powder

• Keto-hydrolyzed collagen peptides

• Collagen type 1 and 3 for bone and joint support

• Contains 15 grams of protein per serving

Sports Research Organ Collagen Peptides

• Unflavored

• Non-GMO tested

• Certified NSF

• Gluten-Free

• Free shipping

• Lower price on a subscription compared to a one-time purchase

More research needs to be conducted to verify the effectiveness of supplementing collagen with collagen peptide products that are out on the market. The best way to ensure you are receiving collagen is by increasing your intake of collagen-rich foods and having an overall balanced diet. Other effective measures to improve collagen in the skin include quitting smoking, avoiding secondhand smoke, and wearing sunscreen to protect your skin from UV rays.