Do Collagen Peptides Work? The Scientific Answer

Nobody needs to purchase overhyped dietary supplements, however most of us have executed it at one level or one other. At greatest, they’re disappointing, and at worst, they’re a complete waste of cash.

You is likely to be skeptical of a complement like collagen peptides. Having a look at that record of supposed advantages may make them appear too good to be true.

Nonetheless, for essentially the most half, they’re legit.

As a protein source, they provide a variety of amino acids, together with proline, glycine, and hydroxyproline — three aminos that you simply received’t discover in abundance in different animal sources. They’ve additionally been the topic of quite a few research, with the peptide kind displaying wonderful bioavailability.

Hold studying for detailed insights into how and why collagen peptides work, and how one can use them for actual outcomes.

What Are Collagen and Collagen Peptides?

What makes collagen a singular supply of protein is its amino acid content material. Amino acids are the constructing blocks of protein, and collagen comprises significantly excessive ranges of the amino acids glycine, proline, and hydroxyproline. In actual fact, these three amino acids make up round 57% of the amino acid content material of collagen[*]. Whilst you could discover an abundance of amino acids in different animal sources, nothing compares to collagen for these three.

Why are proline, glycine, and hydroxyproline so essential? To be able to keep your collagen shops in your physique, you want sufficient of its constructing blocks to maintain synthesis buzzing. That is why taking collagen dietary supplements is so useful for sustaining your physique’s collagen; there may be simply nothing else that may provide these amino acids in the same amount[*][*].

Collagen peptides (additionally known as hydrolyzed collagen or collagen protein powder) are a supplemental type of collagen that’s been partially damaged down. The good thing about taking collagen peptides is that they’re extra simply absorbed throughout digestion, which provides you extra bang on your collagen buck.

The results of collagen breakdown is the liberation of peptides, that are brief chains of amino acids. Dipeptides and tripeptides (made from two or three amino acids, respectively) are absorbed readily and despatched into your inner circulation to get to work supporting collagen manufacturing[*].

How precisely do collagen peptides work? Learn on for among the most compelling proof behind the well being advantages of collagen supplementation.

We crafted Perfect Keto collagen utilizing research-backed sort 1 and kind 3 bovine collagen to make sure it helps your pores and skin, joints, muscle, and bones. It’s additionally available on Amazon with hundreds of buyer opinions and free transport or Prime supply.

Do Collagen Peptides Work?

In a single double-blind, placebo-controlled trial, 72 ladies aged 35 or older both obtained 2.5 grams of collagen peptides or a placebo for 12 weeks. On the finish of the 12-week interval, the collagen group confirmed considerably improved pores and skin hydration, elasticity, roughness, and density as in comparison with the placebo[*].

This trial reveals that even reasonable doses of collagen can produce vital modifications in pores and skin well being in as little as three months.

The explanation these findings are vital is as a result of surprisingly few dietary supplements or beauty merchandise supply any actual beauty advantages in research, not to mention results of such magnitude.

In a scientific assessment of randomized, placebo-controlled trials, researchers famous two research utilizing a comparatively low dose of three grams of collagen tripeptide every day for 4 to 12 weeks. The examine outcomes confirmed notable enchancment in pores and skin elasticity and hydration with the tripeptides, with a takeaway that oral collagen supplementation helps pores and skin elasticity, hydration, and dermal collagen density.

This assessment highlights the advantages of taking collagen in its peptide kind for enhanced absorption and bioavailability, rendering vital outcomes in pores and skin well being[*].

For Joint Ache

Joint well being can develop into a severe concern with each getting older and overuse. Many athletes which can be in in any other case good well being discover that they will’t carry out optimally as a result of joint well being points from put on and tear.

Collagen performs a vital function within the well being of your joints, because it’s the first part of your connective tissue.

In a 24-week examine, researchers examined the advantages of collagen supplementation in athletes with activity-related joint ache. 100 forty-seven athletes participated, with 73 receiving 10 grams of collagen hydrolysate and 74 receiving a placebo containing xanthan. On the finish of the trial, 5 parameters present statistically vital modifications with the collagen group, together with:

• Joint ache at relaxation
• Joint ache whereas strolling
• Joint ache whereas standing
• Joint ache whereas carrying objects
• Joint ache whereas lifting

As you possibly can see, all of those enhancements relate on to an athlete’s capability to perform of their sport and coaching routine. Moreover, the distinction between the placebo and collagen group was much more pronounced for these with knee arthralgia (knee ache)[*].

This trial reveals that after six months of collagen supplementation, wholesome athletes experiencing activity-related joint ache could make vital enhancements in ache parameters.

In one other examine, researchers examined the affect of collagen supplementation on osteoarthritis. Osteoarthritis is a standard, however debilitating, degenerative joint illness that happens when the cartilage of your joints wears down. In a randomized, placebo-controlled trial, 191 volunteers had been break up into three teams and given both collagen, glucosamine chondroitin (one other complement related to joint well being), or a placebo.

After 180 days, the collagen group confirmed considerably better enhancements in ache, stiffness, and bodily perform when in comparison with each the placebo and the glucosamine chondroitin teams.

This trial highlights the advantages of collagen not solely in relation to placebo but in addition to a glucosamine and chondroitin complement[*].

For Muscle Mass

Analysis reveals that collagen supplementation could help the growth and maintenance of muscle in getting older populations in addition to recreationally lively people.

In a single examine, a gaggle of aged males with sarcopenia (lack of skeletal muscle as a result of age) underwent a 12-week guided resistance coaching program and supplemented with both a placebo or collagen peptides. After the trial, the collagen group confirmed vital features in each fat-free mass (muscle mass) and muscle energy in comparison with the placebo[*].

This trial highlights the potential advantages of collagen in age-related muscle loss, particularly when mixed with resistance coaching.

In one other trial, 25 lively males consumed both 15 grams of collagen peptides or a placebo for 12 weeks along side resistance coaching. Whereas each teams skilled a rise in muscle mass, the collagen group confirmed considerably increased features in each muscle mass and energy[*].

This trial reveals that along with supporting muscle mass within the aged, collagen peptides may enhance muscle progress and energy in wholesome younger folks. Nonetheless, collagen nonetheless isn’t backed by as a lot analysis for these functions in comparison with whey protein, so your greatest guess for maximizing lean muscle is to take whey (or a mix of whey protein and collagen).

For Bone Density

Bones are made up primarily of collagen and minerals, with collagen offering the first supply of construction and integrity[*].

Analysis means that collagen dietary supplements can play a job in preserving bone density and energy as you age. Particularly in postmenopausal ladies, a inhabitants most weak to bone loss.

In a single examine, a gaggle of 131 postmenopausal ladies with low ranges of bone mineral density had been administered both 5 grams of collagen protein or a placebo for a 12-month trial. On the finish of the trial, the collagen group confirmed enchancment in bone mineral density, together with a good shift in bone markers, indicating elevated bone formation and decreased bone degradation[*].

When bone mineral density will get too low, circumstances like osteopenia and osteoporosis develop, that are marked by vital bone loss and frailty.

In one other examine, a gaggle of 51 postmenopausal ladies with osteopenia got calcium and vitamin D (two vitamins which can be important for bone well being) along with both a placebo or 5 grams of collagen for a three-month interval. On the finish of the trial, the group receiving calcium, vitamin D, and collagen confirmed considerably decreased bone turnover — indicating a job for collagen in bone preservation[*].

For Nail Energy

Some folks declare that collagen supplementation has supported the expansion and energy of their nails. Whereas analysis on this class isn’t plentiful, there may be certainly some proof that collagen could improve nail well being, particularly by lowering brittleness.

In a single examine, 25 members took collagen peptides for twenty-four weeks, adopted by 4 weeks off to evaluate the affect of collagen on nail well being. Upon evaluation after the trial, researchers famous:

• 12% improve in nail progress price
• 42% lower within the frequency of damaged nails
• 64% enchancment in nail brittleness

Moreover, 88% of members skilled the advantages 4 weeks post-treatment, indicating an enduring impact of the supplementation[*].

Different Claims Needing Extra Analysis

In a single examine, researchers discovered that collagen peptides confirmed a protecting impact in opposition to intestinal permeability by enhancing the energy of tight junctions in intestine tissue in vitro[*].

For Hair

Many individuals affiliate collagen dietary supplements with thicker, shinier, extra lovely hair. However surprisingly, presently, these claims are anecdotal in nature.

Thus far, there isn’t any scientific proof supporting the function of collagen supplementation in hair progress and energy. Though some analysis helps collagen’s function in fingernail well being (which can be related since nails and hair are each made up of keratin), it’s too early to extrapolate that data out to hair.

How To Take Collagen Peptides

This smoothie makes use of Perfect Keto Strawberry Collagen Powder together with Perfect Keto Banana Bread Bar for a scrumptious keto-friendly breakfast, lunch, or dessert possibility.

Try the total recipe here.

Keto Cookies and Cream Shake

If you happen to’re on the lookout for a strategy to deal with your self with out falling out of ketosis, this shake presents a dessert-like taste with keto-friendly macros. One of the best half is that it solely has 4 elements; Keto Vanilla Collagen, Perfect Keto Double Chocolate Cookies, keto ice cream, and unsweetened milk of selection.

Try the recipe here.

Low-Carb Peppermint Mocha

For just a little hit of caffeine together with your morning collagen, this mocha recipe makes use of Perfect Keto Chocolate Collagen to sweeten your morning pick-me-up.

Try the recipe here.

Cinnamon Dolce Latte Breakfast Smoothie

To make a meal out of your collagen and low routine, do that satisfying smoothie that features Perfect Keto Collagen Powder and Perfect Keto MCT Oil for a lift in ketones alongside together with your breakfast.

Try the total recipe here.

The Takeaway

If you happen to’re on the lookout for the most effective collagen peptides, Perfect Keto collagen is a high-quality, grass-fed collagen complement that comprises research-backed sort 1 and kind 3 bovine collagen. You may also check it out on Amazon to learn buyer opinions and obtain free transport or Prime supply.