collagen peptides It offers a range of benefits not found with other dietary protein sources.
We’ve covered the basic science of What is collagenAnd the How does it compare to whey protein, and the Differences between collagen peptides and gelatin In other articles.
This guide contains everything you need to know about the cosmetic and health benefits of collagen supplements based on peer-reviewed scientific research.
According to a 2019 review of 11 scientific studies, collagen peptides supplements can be taken orally[*]:
- Increase skin hydration levels
- Support skin elasticity
- reduce skin dryness, and
- Reduces the appearance of wrinkles, fine lines and other signs of skin aging.
Most skin health studies use about 10 grams per day of collagen for best results.
keto perfect grass fed collagen peptides Formulated for maximum benefit on a keto or clean diet, it contains MCT oil to increase fat loss and satiety, and it comes in 7 delicious low carb flavors.
Collagen peptides are shown in studies to support joint health for active people, athletes, and seniors.
A six-month study conducted at Penn State University showed that athletes with sports-related joint pain who took 10 grams of hydrolyzed collagen daily reported lower levels of pain at rest as well as during movement tests.[*].
Finally, a study of 200 people over the age of 50 found that taking 12 grams of collagen peptides daily for 6 months may help relieve back or joint problems.[*].
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According to a 2018 randomized controlled trial (RCT) of 131 postmenopausal women, taking 5 grams of collagen peptides daily for 12 months can support increases in bone mineral density and other measures of bone health.[*].
According to a 2017 open trial of 25 women with brittle nails, it was found that taking 2.5 grams of collagen peptides daily for 6 months[*]:
- Improved self-appearance of nails in 80% of women
- Reduce nail breakage by 42%
- Nail growth increased by 12%
Overall, the daily routine improved nail brittleness and reduced cracked or broken nails الأظافر[*].
In general, protein is the most satiating macronutrientsHowever, collagen peptides may have additional appetite-control benefits beyond other types of protein, according to research[*].
A 2008 study found that taking 20 grams of collagen peptides significantly increases circulating levels of GLP-1, a hormone associated with research with better appetite control and successful weight loss.[*].
The researchers concluded that their findings “can be applied to increase satiety in obese patients as a way to improve adherence to calorie-controlled diets as well as provide better control for diabetic patients.”[*].
Emerging new evidence suggests that collagen peptides can support healthy brain structure and function.
In a study published in the journal Nutrients In 2020, 30 healthy participants aged 49-63 years were given 5 grams of collagen peptides daily for 4 weeks.[*].
The researchers examined the brain’s gray matter and brain connectivity using magnetic resonance imaging, and also asked them to perform a battery of cognitive tests before and after the collagen system.
After giving the collagen peptide, the scientists measured significant improvements in brain structure, word list memory, and another verbal test related to cognitive language function.
A 2019 study of physically active men found that 20 grams per day of collagen protein reduced pain and improved physical performance after hard training compared to a placebo.[*].
whey protein It’s probably a better recovery option for most active people because it’s backed by more evidence, but if you don’t have whey on hand, collagen peptides can still help you feel less sore and recover faster after a workout.
Preliminary evidence suggests that collagen peptides may help support gut health. Specifically, a 2017 cell study found that collagen peptides enhanced the integrity of the intestinal tight junction, which may reduce intestinal permeability.[*]
It is related to a lot of intestinal permeability leaky gut syndrome and other gut health problems in studies[*]. However, the 2017 study wasn’t done in humans or even animals, so it’s too early to say if these collagen effects will translate to living organisms.
They don’t replace probiotics or other supplements proven for gut health just yet, but pay attention to future studies on collagen and gut health, because this is a promising area.
Collagen peptides contain a high percentage of the amino acid glycine[*].
Taking 3 grams of glycine has been shown in studies to support sleep quality and reduce the amount of time it takes to fall asleep, and may also help reduce daytime sleepiness after sleep deprivation.[*][*].
A 10-gram dose of collagen peptides provides about 2.5 grams of glycine, which may be enough to support sleep quality – or you can take 12 grams of collagen peptides before bed to get just the right amount.[*].
Since collagen is not made from plants or milk, people with certain allergies such as allergies to nuts or dairy products may be able to use it safely in place of foods they are allergic to, provided they are produced in an allergen-free facility.
On the other hand, allergies to collagen peptides are very rare, but some people may still be allergic, so use caution if you are unsure (especially if you are prone to allergies or allergies)[*].
According to a scientific review of 11 studies including 805 participants, collagen supplements are “generally safe with no adverse events reported.”[*].
However, collagen is not a complete protein because it lacks the amino acid tryptophan. To avoid a tryptophan deficiency, limit your collagen intake to no more than a third of your daily protein intake (in grams of protein).[*].
The popularity of collagen means that you can now buy inexpensive hydrolyzed collagen just about anywhere, but that’s not necessarily a good idea.
A study from the nonprofit Clean Label Project found that of 30 collagen supplements tested from Amazon, more than a third were found to be positive for lead and other heavy metals, and 13% exceeded the upper limits.[*].
Cheap collagen powders often contain sugar, artificial flavors, or unhealthy artificial sweeteners to mask the unpleasant flavor of low-quality collagen.
We recommend that you purchase high-quality, low-carb, herbal-enriched collagen products that are guaranteed to be free of contaminants.
keto perfect grass fed collagen peptides It is the highest quality collagen protein available for the keto diet or any clean diet. It contains powdered MCT oil for added fat loss and satiety and comes in 7 delicious low-carb flavors.