Collagen Peptides
Collagen Peptides
Snapshot
Collagen peptides are hydrolyzed proteins that support skin elasticity, joint comfort, bone strength, and gut barrier integrity.
What is Collagen Peptides?
Collagen peptides are short-chain amino acid chains derived from the breakdown of full-length collagen found in animal connective tissues. Hydrolysis makes them highly absorbable, allowing the body to readily use the specific amino acids—glycine, proline, and hydroxyproline—for structural and repair functions.
Where It Comes From
Sourced from bovine, porcine, marine, or poultry collagen, the raw material (hides, bones, scales) undergoes enzymatic hydrolysis to yield flavorless, odorless peptides. Marine collagen is noted for smaller peptide size, while bovine and porcine offer types I and III collagen.
Key Nutrients & Compounds
Collagen peptides deliver the amino acids glycine, proline, hydroxyproline, and arginine, which are critical for synthesizing new collagen, elastin, and other extracellular matrix components. They also contain trace minerals from their source matrix but primarily serve as a protein/amino acid source.
Health Benefits
Supplemental collagen peptides boost skin hydration, firmness, and elasticity by stimulating fibroblast activity and collagen synthesis. They alleviate joint discomfort by supporting cartilage repair and reducing inflammation. Benefits extend to bone density preservation, tendon and ligament resilience, and maintenance of gut lining integrity (“leaky gut” support).
Recommended Dosage
Typical doses range from 10 to 20 grams per day, often split between morning beverages and post‑workout shakes. Consistent daily use over 8–12 weeks yields optimal structural benefits.
How to Use It
Collagen peptides dissolve easily in hot or cold liquids and are neutral in flavor. Add to coffee, smoothies, soups, oatmeal, or baked goods. Combining with vitamin C–rich foods or supplements can enhance collagen synthesis.
Who Should Use It?
Ideal for aging individuals concerned with skin aging, athletes seeking joint and tendon support, and anyone recovering from injury. It also benefits those with digestive issues linked to compromised gut barrier function.
Possible Interactions or Cautions
Generally well tolerated; a small percentage of users may experience mild digestive upset. Individuals with specific dietary restrictions (e.g., pescatarians) should choose the appropriate source. Ensure third‑party testing for purity and absence of heavy metals in marine collagen.
Final Thoughts
Collagen peptides are a versatile, science‑backed supplement for structural health across skin, joints, bones, and gut. Their ease of use and comprehensive benefits make them a foundational addition to daily wellness regimens.
Scientific Studies
Zague, V. (2008). A new view concerning the effects of collagen hydrolysate intake on skin properties. Archives of Dermatological Research, 300(9), 479–483. https://doi.org/10.1007/s00403-008-0897-1
Clark, K. L., et al. (2008). 24‑Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity‑related joint pain. Current Medical Research and Opinion, 24(5), 1485–1496. https://doi.org/10.1185/030079908X291967
Schunck, M., et al. (2015). Dietary supplementation with specific collagen peptides has a body mass index–dependent beneficial effect on cellulite morphology. Journal of Medicinal Food, 18(12), 1340–1348. https://doi.org/10.1089/jmf.2015.0022