There are several advantages of consuming collagen peptides over other forms of dietary protein. Here are the most important benefits.
Collagen, whey protein, and collagen peptides have all been discussed in previous articles so we won’t go into more detail here.
According to peer-reviewed studies, collagen supplements may have a positive impact on both appearance and health.
8 Health Benefits Of Collagen Peptides
There’s one type of dietary protein that’s great for your skin, joints, and muscles. We’re talking about collagen peptides. Here are their benefits:
1. Aids In The Maintenance Of Healthy Joint Functions
Studies have indicated that collagen peptides may help active subjects and those who are elderly maintain their joint health.
Administering 10 grams of collagen hydrolysate every day for six months helped subjects with sport-related joint discomfort experience less pain at rest and during mobility tests, according to research done at Pennsylvania State University.
Administering collagen supplements may help alleviate symptoms of osteoarthritis and other joint diseases, according to two independent studies.
For those over 50, six-month research indicated that eating 12 grams of collagen peptides daily for six months may help alleviate back and joint pain.
2. Helps Boost Bone Health
For postmenopausal female subjects, consuming 5 grams of collagen peptides daily for a year may help boost bone mineral density and other markers of bone health, according to a 2018 randomized controlled study.
According to previous studies, administering collagen peptides at a younger age may also assist in maintaining bone health throughout one’s life.
3. Dietary Supplements Containing Collagen May Help Control Appetite
Researchers have found evidence that collagen peptides may offer extra appetite-control effects over other forms of protein.
GLP-1, a hormone linked to improved appetite control and effective weight reduction, was found to be considerably increased in circulation levels after administering 20 grams of collagen peptides.
According to the researchers, their results “may be used to optimize satiety in obese patients as a method of enhancing adherence to calorie-controlled diets, and to give improved management of diabetic patients.”
4. Collagen May Be Beneficial To The Health Of The Brain
It seems that collagen peptides may contribute to the maintenance of standard brain structure and function.
Thirty healthy subjects aged 49 to 63 were given 5 grams of collagen peptides per day for four weeks in a research published in the journal Nutrients in 2020.
Brain scans and a battery of cognitive tests were used to compare the subjects’ baseline gray matter and connectivity before and after the collagen regimen.
Researchers found substantial increases in brain structure, memory for word lists, and another test related to cognitive language function after administering collagen peptides to mice.
5. Reduces Post-Workout Discomfort
After a workout, collagen may help alleviate aches and pains and speed up healing.
Compared to a placebo, a 2019 research of physically active males showed that 20 grams of collagen protein daily reduced their post-workout discomfort and enhanced their performance.
While recent research suggests that whey protein is a superior recovery option for most active subjects, collagen peptides may still help with feeling less pain and recovering quicker after a workout.
6. Gut Health May Be Supported By Collagen
Collagen peptides may aid gut health, according to preliminary research.
Collagen peptides have been shown to improve intestinal tight junction integrity, which might lower intestinal permeability, according to research published in Cell Reports in 2017.
Research has linked leaky gut syndrome and other gut health issues to excessive intestinal permeability.
The 2017 research, on the other hand, wasn’t conducted on animals, so it’s too early to tell whether the collagen’s benefits will be replicated in living things.
Pay attention to future research in the collagen and gut health field since this area has the potential to be a game-changer.
7. Helps Improve Sleep
Glycine is a crucial amino acid in collagen peptides. Studies have indicated that supplementing with 3 grams of glycine may improve sleep quality, shorten the time it takes to fall asleep, and lessen the effects of sleep deprivation-induced daytime sleepiness.
When it comes to glycine, researchers can obtain 2.5 grams of amino acid in 10 grams of collagen peptides, which may be enough to improve sleep quality.
8. Extremely Low Risk Of Allergic Reactions And Other Side Effects
A facility devoid of common food allergens, such as tree nuts or milk, may allow subjects with allergies such as these to safely utilize collagen instead of the foods they are allergic to.
Collagen peptide allergies, on the other hand, are very uncommon. If this is something you are concerned about, proceed to research with extreme care.
Collagen supplementation is “usually safe with no documented side effects“, according to a scholarly assessment of 11 research comprising 805 subjects.
However, collagen does not include the amino acid tryptophan, which is necessary for forming complete proteins.
Limit the collagen consumption to no more than one-third of the daily protein intake to prevent a tryptophan shortage (in grams of protein).
9. Supports Strong Nails
A 2017 open-label experiment including 25 female subjects with brittle nails found that daily use of 2.5 grams of collagen peptides for six months:
- Enhances the self-perceived beauty of nails in 80% of females.
- Nail breakage may be reduced by 42%.
- Increase the rate of nail growth by 13%
- Overall, the daily regimen improved nail brittleness and decreased the number of broken or cracked nails.
- From the inside out, collagen nourishes the skin.
10. Promotes Healthy Skin
All connective tissues, including the skin, are made of collagen. Collagen peptides, according to a 2019 analysis of 11 scientific research, can:
- Increase the amount of water in the skin.
- Maintain suppleness in the skin.
- Hydrate the skin.
- Effortlessly reduce the appearance of wrinkles, fine lines, and other telltale indications of aging on the face.
- It has also been demonstrated to enhance the texture of the skin and assist the body’s capacity to protect the skin from wear and tear in separate tests.
Good To Know
Most studies recommend a daily intake of 10 grams of collagen for the most significant outcomes.
Perfect grass-fed collagen peptides incorporate MCT oil for additional fat loss and satiety advantages.