Collagen Peptides

What is it?

Collagen peptides, also known as hydrolyzed collagen, are small protein chains derived from collagen, a protein that serves as a critical building block in our bodies, accounting for about a third of the body's total protein. They are used for various medicinal and health purposes.

How does it work for medicinal purposes?

Collagen peptides work for medicinal purposes by providing the body with the necessary amino acids to produce new collagen, promoting healthy skin, bones, joints, and other tissues. These peptides are easily absorbed in the digestive system and distributed through the bloodstream to cells in different parts of the body, where they act as building blocks and stimulate the production of new collagen.

What are the active ingredients that are important for its medicinal properties?

The key active ingredients in collagen peptides are the amino acids glycine, proline, hydroxyproline, and arginine. These are the primary constituents of collagen in the body and contribute significantly to the medicinal properties of collagen peptides.

What forms does it come in?

Collagen peptides are available in various forms including powders, capsules, tablets, and even in certain food and drink products. The powdered form can be easily added to beverages, smoothies, soups, or other foods.

What if I have an imbalance or deficiency?

A deficiency or imbalance of collagen in the body can lead to signs of aging like wrinkles and sagging skin, joint pain due to worn cartilage, osteoporosis, and other health problems related to the tissues that collagen helps form.

When was it first used for medicinal purposes?

Collagen, in various forms, has been used for medicinal purposes for centuries, particularly in cultures with traditional practices of boiling bones to make broth. However, the use of collagen peptides specifically for medicinal purposes has gained popularity over the last few decades.

What does Collagen Peptides help with?

Collagen is the main structural protein in skin, bone, cartilage and tendon. Collagen peptides are collagen broken into small pieces. They are sold as a powder or pill, most often made from cow or fish hides and bones.

• Wrinkles, dry skin and loss of firmness
  Strong evidence — several randomised human trials with results that line up. Across these trials, people who took collagen peptides daily held more water in the skin. Fine lines were less deep, and skin sprang back better, within 8 to 12 weeks. In lab studies, the peptides signalled skin cells called fibroblasts to make more collagen and elastin.
  Evidence grade A · Traditional tier T0
• Aching, stiff knees and other sore joints
  Strong evidence — multiple randomised trials in knee osteoarthritis and activity-related joint pain. In these trials, daily collagen peptides cut pain and stiffness by a useful amount. Undenatured type II collagen looked strongest for joint swelling and for keeping cartilage. Lab studies found collagen gathering in cartilage tissue after a dose.
  Evidence grade A · Traditional tier T0
• Thinning bones after menopause
  Good evidence — randomised trials in postmenopausal women, including longer follow-up. In women past menopause, specific collagen peptides lowered markers of bone breakdown. Longer trials found higher bone mineral density than placebo. Bone is about one third collagen by weight, but that is basic anatomy, not a trial result.
  Evidence grade B · Traditional tier T0
• Losing muscle and strength with age
  Good evidence — randomised trials that paired collagen with resistance exercise in older adults. Older adults who lifted weights and took collagen gained more muscle and strength than controls. Collagen is known to supply protein for muscle fascia and other connective tissue, which is general nutrition science. Some training studies also point to faster recovery after hard sessions.
  Evidence grade B · Traditional tier T0
• Nails that split, peel or break
  Early evidence — one clinical trial over 24 weeks. Nails broke less often and grew faster after 24 weeks of daily collagen peptides. Most people in the trial noticed the change themselves. The gains seemed to hold for a time after they stopped.
  Evidence grade C · Traditional tier T0
• Dimpled skin on the thighs (cellulite)
  Early evidence — one clinical trial in women. In that trial, skin texture improved and thigh cellulite looked less obvious after several months. Women at a healthy body weight saw more change than the others. This is one study, so treat it as early work.
  Evidence grade C · Traditional tier T0
• Slow-healing tendon and ligament injuries
  Early evidence — small studies in athletes. Athletes who took collagen peptides with vitamin C before exercise made more tendon collagen. Some reports point to faster recovery from Achilles tendon pain and from sprains. Taking the dose 30 to 60 minutes before activity looked important.
  Evidence grade C · Traditional tier T0
• Hair getting thinner and shedding more
  Early evidence — preliminary human studies only, with larger trials still running. Early studies hint at thicker hair and less shedding, mostly in women with age-related thinning. Collagen is known to supply amino acids used to build keratin, the main protein in hair, though that is general nutrition science. Bigger trials are under way, so this picture may change.
  Evidence grade C · Traditional tier T0
• Gut lining problems, often called leaky gut
  Not yet tested in people — no human trial on file; lab mechanism and long clinical use only. No randomised human trial on file has tested collagen for gut lining or leaky gut. In lab work, glycine, an amino acid found in large amounts in collagen, helped keep the gut lining intact. Many practitioners use it this way, but use is not proof.
  Evidence grade insufficient · Traditional tier T0

What Collagen Peptides has not been shown to do

• No human trial on file shows that collagen peptides reduce gut leakiness or heal a leaky gut.
• Collagen has not been shown to build muscle on its own; the trials paired it with resistance training.
• It has not been shown to replace whey or other complete proteins for building muscle fibre.
• It has not been shown to build bone by itself; the bone trials also included enough calcium and vitamin D.
• It has not been shown to work fast; skin changes took 8 to 12 weeks and nail changes took 24 weeks.
• The cellulite trial did not show that it removes cellulite, and change was smaller in women who were not at a healthy body weight.

How to read this:

Grade A means many human trials agree. B means at least one good human trial. C means small or early human work. D means the human evidence is weak or clashes. Insufficient means no human study is on file, only lab, animal or long use. Each grade here reflects that one use, not the remedy as a whole. This page lists options and reports what studies found. It is not medical advice, and it is not a promise of results for you.

What can Collagen Peptides help prevent?

• Age-related decline in skin elasticity
• Bone density loss in postmenopausal women (when combined with calcium and vitamin D)
• Exercise-related tendon and joint injury (when used pre-exercise with vitamin C)

Which foods are rich in it?

Foods rich in collagen peptides include:

1. Bone broth
2. Pork skin
3. Chicken skin
4. Fish skin
5. Gelatin-based desserts
6. Foods fortified with collagen peptides

What are possible side effects?

Collagen peptides are generally well-tolerated, but some people may experience:

• Gastrointestinal side effects (2-5% occurrence): Some people may experience bloating, diarrhea, or other digestive issues.
• Allergic reactions (less than 1% occurrence): Some people may have an allergic reaction to the source of the collagen, such as fish, pork, or beef.
• Taste and odor aversion (varying occurrence): Some people find the taste or odor of collagen peptides unpleasant.

What’s the recommended daily dose?

The recommended daily dosage for collagen peptides varies depending on the intended use but generally ranges from 10 to 20 grams per day for adults.

How many days does it take to work?

The effects of collagen peptides can vary depending on individual factors, but many people report seeing benefits within 4 to 12 weeks of daily usage.

What time of day is best to take it?

There's no specific best time of day to take collagen peptides; it can be taken at any time that fits your schedule.

Is it best to take it with or without food?

Collagen peptides can be taken either with or without food. It's often suggested to take it with a source of vitamin C to enhance absorption.