What are Collagen Peptides and Should You Be Taking Them?

Do you keep seeing collagen being used as a health product in the media? If so, keep reading to learn more about these products and if you should buy them.

Understanding Collagen Peptides

Collagen peptides are everywhere today. They are being added to smoothies and coffee, being blogged about and sold everywhere but what exactly are they? Collagen is a major protein found in the connective tissue in our bones, muscles, skin and throughout our bodies. Mostly, collagen can be made in our bodies and this process is enhanced by eating foods rich in Vitamin C like cherries, oranges and peppers (Academy of Nutrition and Dietetics, 2014). However, many women are using collagen peptide supplements for the additional source of protein and health claims made by the companies selling these supplements. The collagen peptide form of collagen are specific amino acids that make up collagen but are better absorbed in our bodies. They can be found in a powder form or another popular form is bone broth. This is a stock made from simmering part of an animals, like the bones and tendons, releasing compounds such as collagen. Some of the health benefits people notice from taking collagen peptides daily include: healthier skin and nails, better joint health, improved digestion, increased athletic performance and better sleep. Most of these benefits are based on personal accounts and company claims, but as you will read below, the scientific evidence is lacking.

Healthy Skin, Hair and Nails?

Since collagen is a major component of our skin, hair and nails, extra collagen supplementation would make sense to see improvements but the research shows mixed results. One study with 69 women of ages 35-55 years old, showed that daily collagen peptide use contributed to significantly more skin elasticity than not using collagen over a period of 8 weeks but only for women over 50 years old (Proksch, E., et al, 2014). The same study showed no significant benefit of using collagen on skin moisture and skin complexion for all ages of women. Overall, this was a short-term study that resulted in mixed benefits of collagen use but showed no significant benefit for young women. Another randomized controlled study concluded that daily collagen supplementation may be useful for skin hydration and elasticity. However, the researchers concluded that additional experiments are needed to better understand the effects that collagen has on our skin and benefits for our bodies. Additionally, this study only included 32 Korean individuals; consequently, this is not a large and diverse enough population to give concrete recommendations to the general public (Choi, S., et al. 2014).

Healthy Gut and Digestion?

Collagen also makes up the lining of our digestive tract, therefore it is thought that supplementation will help to regulate digestion, reduce inflammation and help us to better absorb nutrients. One study showed that individuals with inflammatory bowel disease (IBD) have decreased levels of collagen in their digestive tract compared to healthy individuals (Koutroubakis, I., et al. 2003). However, current research does not show that supplementing with collagen peptides helps to improve the digestive status of people with IBD and no studies have been done on healthy individuals. Another study did show improved digestion and absorption of nutrients in the small intestine, but it was performed on piglets, not humans (Lin, M., et al. 2014). To date, no studies have been done on healthy human beings and the benefits of collagen peptides for digestion. Therefore, much of the research is only on unhealthy individuals or animals and there is very limited research on healthy human individuals and the benefits of collagen for healthy digestion.

Bringing It Together

The scientific evidence shows mixed conclusions about the actual benefits of taking collagen peptides. It is also important to keep in mind that supplements are not regulated by the FDA so all collagen peptide supplement brands say, “This product is not intended to diagnose, treat, cure or prevent any disease” on their labels and websites (U.S. Food and Drug Administration, 2017). This is important because even the companies making the products are saying that their claims might not be true or that the supplement might not be pure. Lastly, it is the position of the Academy of Nutrition and Dietetics to eat a variety of nutrient dense foods to optimize your health and supplementation is usually not necessary for the healthy individual (American Dietetic Association, 2009). This means, having a diet high in fruits, vegetables, and whole grains and low in added sugars should help your body to make all of the collagen it needs on its own. Keeping this in mind, more research needs to be done on the benefits of collagen peptide use for healthy individuals over an extended period of time, as there are inconclusive results. However, many public figures, wellness bloggers and reviewers on supplement websites have great reviews about these products. Ultimately, it is up to you to take this information into consideration on if you want to spend money on this product and potentially see some benefits for your health.

References

Academy of Nutrition and Dietetics. (2014). Antioxidants-protecting healthy cells. from

http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and- nutrients/antioxidants

American Dietetic Association. (2009). Nutrient Supplementation. Journal of the American Dietetic

Association, 109(12), 2073-2085.

Choi, S., Ko, E., Lee, Y., Kim, B., Shin, H., Seo, D., Lee, S., Kim., B., Kim, M. (2014). Effects of collagen

tripeptide supplement on skin properties. Journal of Cosmetic and Laser Therapy, 16, 132-137.

Koutroubakis, I., Petrinaki, E., Dimoulios, E., Vardas, E., Roussomoustakaki, M., Manitis, A. (2003). Serum

laminin and collagen IV in inflammatory bowel disease. Journal of Clinical Pathology, 56(11),

817-820.

Lin, M., Zhang, B., Yu, C., Li, J., Zhang, L., Sun, H., Gao, F., Zhou, G. (2014). L-glutamate supplementation

improves small intestinal architecture and enhances expressions of jejunal mucosa amino acids

receptors and transporters in weaning piglets. Public Library of Science, 4(9).

Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., Oesser, S. (2014). Oral supplementation of

specific collagen peptides has beneficial effects on human skin physiology, a double-blind

placebo controlled study. Skin Pharmacology Physiology, 27(1), 47-55.

U.S. Food and Drug Administration. (2017). Code of federal regulations. 2018