What are Collagen Peptides? Types, Benefits, and More!

Collagen is a buzzword in the health world, and for good reason. This protein is the most abundant in the human body and provides structure and support to your skin, bones, joints, and muscles. But with age, collagen production naturally declines, leading to wrinkles, aches, and loss of firmness.

Your body’s ability to make collagen begins to decline in your twenties. It declines by 1.5% per year, meaning you produce 25% less by age 40 [1]. This is where collagen peptides, also known as hydrolyzed collagen or collagen powder, come in. But what exactly are they, and are they worth the hype?

What Are Collagen Peptides?

Collagen is the most abundant protein in your body. It forms the building blocks of skin, bones, hair, nails, muscles, tendons, and ligaments. It provides structure, strength, and elasticity and acts like glue that holds everything together [2].

Unfortunately, the production of collagen in your body naturally lowers with age, leading to wrinkles, sagging skin, and possible joint discomfort. Furthermore, collagen production also decreases with other factors like hormonal changes, white sugar, hydrogenated oils, drugs, alcohol, processed foods, overwork, radiation, fluoridated water, excess sun exposure, nutritional deficits, dehydration, stress, etc. Therefore, supplementing collagen is key [3].

Collagen itself is a large and complex protein that your body struggles to absorb fully. Collagen peptides are smaller, broken-down fragments of collagen, usually obtained from animal sources such as cows (bovine collagen) or fish (marine collagen). This hydrolysis process makes it easier for the body to digest and use them.

Collagen Peptides Vs. Collagen Powders: What’s The Difference?

The terms “collagen peptides” and “collagen powder” are often used interchangeably. However, there is a slight distinction.

Collagen powder is the general term for any powdered collagen supplement. Collagen peptides, on the other hand, specifically refer to hydrolyzed collagen, meaning it has been broken down for easier absorption.

Types of Collagen Peptides

There are many different types of collagen peptides, each with slightly different amino acid compositions that may offer specific benefits. Here’s a breakdown of some of the more common types:

Hydrolyzed Collagen: This is the most common type of collagen peptide and is highly bioavailable, meaning your body easily absorbs it.

Bovine Collagen (Hydrolyzed Bovine Collagen, Beef Collagen): Derived from cows, it is the most readily available and affordable type. It is a good source of type I and III collagen, which are the building blocks of skin, hair, nails, and connective tissues. These types also play a role in wound healing and bone health [4].

Marine Collagen: Made from fish skin, this type is gaining popularity due to its potential joint health benefits. Marine collagen is rich in type II collagen, a major component of cartilage, which helps protect joints and absorb impact. Marine collagen may also benefit skin health because it contains type I collagen, and some studies suggest that it may improve skin hydration and elasticity [5].

Porcine Collagen: Similar to bovine collagen in terms of amino acid profile and potential benefits. However, it may not be widely available or preferred due to religious or dietary restrictions.

Chicken Collagen: Less common than others, chicken collagen contains a combination of collagen types I, II, and III, which has potential benefits for skin and joint health [6].

What Do Collagen Peptides Do?

Research shows that collagen peptides offer a range of potential benefits, including:

Promotes Skin Health: Collagen is a key structural component of the skin. The collagen peptides may improve skin elasticity and hydration and reduce wrinkles [7].

Supports Joint Health: Collagen peptides can help reduce arthritis pain and stiffness by supporting healthy cartilage [8].

Promotes Wound Healing: According to research, collagen peptides have been found to speed up wound healing by encouraging the production of collagen [9].

Supports Bone Health: Research suggests that collagen peptides can increase bone mineral density and reduce osteoporosis risk [10].

Enhances Muscle Strength: Collagen peptides may enhance muscle mass and strength when combined with exercise, as they play an important role in the structure and function of muscles [11].

How To Take Collagen Peptides?

Collagen peptides are available in several forms, including:

Powders: These powders can be easily mixed with drinks, smoothies, or yogurt.

Capsules: A suitable option for those who do not like the taste or texture of collagen powder.

Gummies: A chewable option that often appeals to those who find powders or capsules unpleasant.

Collagen peptide dosage varies depending on the supplement and intended use. Follow the manufacturer’s instructions and consult a healthcare professional before starting any new supplement.

When Is the Best Time to Take a Collagen?

Studies have not shown significant differences in absorption based on time of day. However, taking collagen on an empty stomach may increase absorption.

What Type of Collagen Is Best for Joints?

Type II collagen is considered the best type for joint health. Here’s why:

Joint Pain Relief: Collagen peptides have been linked to reduced joint pain and stiffness, making it an attractive option for people suffering from conditions such as osteoarthritis and rheumatoid arthritis. Studies have shown that collagen is effective in improving OA symptoms by reducing the total WOMAC index and VAS score. In addition, collagen peptides are considered potential therapeutic agents for managing osteoarthritis and maintaining joint health [12].

Improve Joint Function: Collagen supplementation may improve joint stiffness and mobility. It promotes cartilage regeneration and reduces joint inflammation, leading to better joint function [13].

For joint pain and stiffness, consider supplements containing a combination of type I, II, and III collagen, such as chicken collagen or a combination of bovine and marine collagen.

Who Should Not Take Collagen Peptides?

While collagen peptides seem safe for most healthy adults [14], there are some exceptions:

Pregnant or Lactating Women: There is limited research on the safety of collagen peptides for pregnant or lactating women. It is better to consult a doctor before taking any supplements during pregnancy or breastfeeding.

People With Allergies: Those allergic to beef or fish should avoid collagen peptides derived from those sources.

People With Certain Medical Conditions: Before starting collagen peptides, people with certain medical conditions or taking medications should consult with a healthcare professional, as they may interact with medications.

The Bottom Line

Collagen peptides are a promising way to support the health of your skin, hair, joints, bones, and muscles. Collagen peptides work best when combined with a healthy diet, regular exercise, and adequate sleep. If you’re considering trying collagen, it’s best to consult with your doctor to determine if it aligns with your health goals.

When selecting a collagen brand, choose a reputable one that provides transparent sourcing and quality information, like natFul Grass-Fed Collagen Peptides, and begin with a low dose to evaluate your tolerance. Remember to maintain consistency in your collagen routine for several weeks or months to experience the full benefits.