Promoted as a beauty and anti-aging treatment, collagen peptides are available in capsule, powder, and liquid forms. Many companies now add them to foods such as cereal and granola bars, and some skincare products use them as an ingredient too. They are considered a nutritional supplement, and some studies suggest the peptides could help patients looking to lose weight, reduce joint pain, and improve the strength of their bones. Globally, the market for collagen peptides is experiencing a dramatic increase, and the supplements are surging in popularity. Individuals who are hoping to add collagen peptides to their healthy lifestyle and skincare routine should always check with a physician first, especially if they have any underlying health conditions.
The basic facts, benefits, and potential side effects of collagen peptides are outlined below.
What Is Collagen?
Collagen is a structural protein found in the connective tissues throughout the body. As the most abundant protein in the entire body, collagen accounts for between twenty-five to thirty-five percent of the body’s total protein composition. It is a primary building block for skin, ligaments, tendons, muscles, and bones, and it is also located in the blood vessels, teeth, and corneas. Scientists have currently identified at least sixteen forms of collagen. Collagen type I comprises ninety percent of the collagen within the body, and it is formed of dense fibers, providing structure and support for connective tissues, fibrous cartilage, skin, bones, and teeth. The second form of collagen is made of slightly looser fibers located in elastic cartilage and help to cushion joints. Collagen is manufactured in the body by combining proline and glycine (types of amino acids) to create procollagen. Vitamin C plays a major role in procollagen formation. As individuals go through the aging process, the body naturally starts to produce less collagen, and the collagen it does produce is of lower quality.
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What Are Collagen Peptides?
Collagen peptides are a form of collagen that can be easily digested. Also known as collagen hydrolysate and hydrolyzed collagen, these peptides are made through a process called enzymatic hydrolysis. Hydrolysis breaks molecular bonds between collagen and peptides, and the resulting collagen peptides are smaller and lighter than regular collagen. They have a molecular weight of less than five thousand Dalton (5,000 Da), and they are cold soluble, which means they dissolve in cold water. Even if they are exposed to high heat levels, they are very stable and will not become a gel. Although collagen peptides contain a minimum of two amino acids, some formulations could include up to one hundred different amino acids. Collagen peptides are normally taken as dietary supplements, and they are also included in a variety of functional foods.
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Differences Between Collagen And Collagen Peptides
One of the key differences between collagen and collagen peptides relates to solubility. The collagen manufactured inside the body (native collagen) is completely insoluble, meaning it does not dissolve at all. By contrast, collagen peptides have a high solubility, and they will easily dissolve in cold water. Since the collagen within the body is insoluble, it is not able to be digested at all. Collagen peptides are easily digestible. Native collagen is primarily found in medical items and collagen casings; it is not something individuals can take to improve their nutrition. Collagen peptides are considered nutritional supplements, and many individuals take them daily, especially for anti-aging purposes.
Uncover the health benefits and claims of collagen peptides next.
Health Benefits And Claims Of Collagen Peptides
Scientists are continuing to research the health benefits and claims of collagen peptides. Currently, collagen peptides are widely recognized for their role in skin improvement. A 2014 study of sixty-nine female subjects between thirty-five and fifty-five years old looked at the anti-aging benefits of collagen peptides versus a placebo. After a study period of four weeks, the results indicated skin elasticity improved in the group taking the collagen peptides. Additional research suggests collagen peptides can reduce wrinkles when used over a span of eight weeks.
Supplementation with collagen peptides has also been linked to better symptom management and reduced joint pain in arthritis patients. In a 2009 study, participants took a supplement that contained type II collagen for ninety days. The subjects showed a forty percent decrease in arthritis symptoms, and symptoms that did occur were reduced in severity by thirty-three percent. An older study from the 1990s found type II collagen supplements reduced the number of swollen, painful joints experienced by subjects with severe rheumatoid arthritis. Out of sixty subjects, four patients experienced a complete remission of their arthritis. In addition to these benefits, collagen peptides could help in building muscle and burning fat. Within the body, collagen itself is a core component of muscles themselves. A 2015 study of fifty-three male patients with sarcopenia (a loss of muscle mass caused by aging) found taking collagen supplements in conjunction with participation in a strength training class led to a significant increase in both muscle strength and fat loss compared to a placebo group. These benefits were seen after twelve weeks of use.
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Side Effects Of Collagen Peptides
Despite their many recognized benefits, researchers have noted some side effects of collagen peptides. While many patients tolerate collagen peptides well and experience no adverse effects, some individuals notice skin rashes or mild gastrointestinal symptoms. Heartburn has been reported, and a sensation of heaviness can occur after use. Although rare, abnormal changes in liver function have developed for certain patients as well.
Patients should check with a physician before choosing to take any form of collagen or collagen peptides, and this is especially important if the patient has an underlying medical condition. In particular, patients with kidney disease and individuals receiving dialysis should avoid using bone broth as a collagen supplement; it contains particularly high levels of sodium and potassium, which can be harmful to these patients. Individuals who have noticed any worrying changes in their health after starting a collagen peptide supplement should see a doctor for an evaluation. To reduce the potential for side effects, patients should never exceed recommended supplement doses.