Top 6 Benefits Of Taking Collagen Peptides

Top 6 Benefits Of Taking Collagen Peptides

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 12/7/2022

Benefits of taking collagen peptides when I was a wrestler in high school, I made it a point to consume a whey protein concentrate after every practice and match. That helped speed up the recuperation process and encouraged the development of my muscles.

After a few more years, while I was a student in college, I decided to abandon wrestling and pursue bodybuilding; nevertheless, I never stopped utilizing whey protein concentrate after each of my workouts to recover from them.


When I requested some research on collagen for one of the classes during my sophomore year of college, I had never heard of collagen before that point in my life. The protein known as collagen is one of a kind and is distinct from the vast majority of other proteins.

A microscopic study had been conducted on collagen and its purportedly beneficial properties then — and I hope this doesn't make me seem older! — or the research that you had conducted was of inferior quality. On the other side, in recent years, a significant amount of high-quality research has been conducted that supports the favorable benefits of collagen on an individual's health.

Consuming collagen has been shown to have various beneficial effects on one's health, detailed in the following paragraphs.

What Exactly Is The Collagen?

Compared to the other types of proteins, the quantity of collagen that can be discovered in your body is the highest for the protein known as collagen.

Connective tissues, which are responsible for the formation of many different parts of the body, including tendons, ligaments, skin, and muscles, contain it as its primary component. Connective tissues are responsible for the production of these parts. Connective tissues are essential for developing various bodily features and are accountable for their output.


Collagen is responsible for giving the skin its structure, and the presence of collagen also positively affects the skeletal system. Collagen is involved in a wide variety of other vital processes as well.

There are a total of 28 different forms of collagen; however, the following four are the ones that are found the most frequently:

  • The type I kind is the most typical and can be found in any connective tissue.
  • Both joints and intervertebral discs include type ll collagen. Intervertebral discs are the cushions that act as shock absorbers for your spine. Joints also contain type ll collagen.
  • The term "type lll" refers to the primary component of reticular fibers, which are present in your skin, blood vessels, and other connective tissues. Your skin has reticular fibers in its structure.
  • There is a possibility that your kidneys, middle ear, and eye lens all contain type LV, a component that you can find in some places of the body but not others.

Recently, there has been a significant rise in the market for collagen supplements, and this trend is expected to continue. The vast majority of collagen supplements on the market today are hydrolyzed, which means that the protein has been partly digested to make it simpler and easier to absorb in a shorter amount of time. That is true for most collagen supplements on the market today.


Even though powder versions of these dietary supplements are the most common, you can also purchase capsule forms. Some nutritional supplements include as few or two distinct kinds of collagen, while others contain as many as five unique collagen varieties. Dietary supplements can have a wide variety of collagen in varying forms and concentrations.

There are a few different foods, including hog skin and bone broth, that have the potential to naturally enhance the amount of collagen that you take in via your diet. Collagen is a protein that gives skin its elasticity, and elasticity gives skin its strength.

Collagen-Containing Foods And Beverages

Consuming foods that include gelatin, which is a component of collagen, is one way to acquire more collagen. Gelatin and bone broth are two examples of meals that contain gelatin. After the treatment with boiling water, you may convert the collagen into gelatin, a protein. Gelatin can be generated from collagen.

Collagen can only be found in the connective tissues of animals, making them the only known locations where you may find it. As a consequence of this, some examples of foods that include collagen are chicken skin, hog skin, beef, and fish. Meals such as pig skin are another illustration of this type.

Citrus fruits, broccoli, and bell peppers are examples of foods that are high in vitamin C content and ought to be consumed regularly because of this. There are many examples, including citrus fruits, broccoli, and bell peppers. Because vitamin C is a critical component in producing collagen, consuming foods rich in vitamin C is indispensable.


It is necessary to carry out additional research to investigate whether consuming foods rich in collagen may assist in elevating the levels of collagen that are already present in your body and whether or not this may be the case. This inquiry is necessary to determine whether or not this may be the case. It is possible that the advantages gained from consuming foods rich in collagen not be comparable to those gained from taking collagen in supplement form.

Enzymes active during digestion are responsible for breaking collagen into its component amino acids and peptides. A protein called collagen can be found in food, and collagen supplements may contain collagen that has already undergone hydrolysis. Because of this, it is believed that the collagen contained in dietary supplements may be absorbed into the body more effectively than the collagen found in food.


Compared to the other types of proteins, the quantity of collagen that can be discovered in your body is the highest for the protein known as collagen. Increasing the amount of collagen you consume in your diet may be accomplished in various ways, such as through the consumption of dietary supplements, the consumption of items derived from animals, or the consumption of bone broth. On the other hand, the efficiency of absorption that can be accomplished through meals could not be on par with that which you might achieve with the use of supplements.

The Advantages Of Using Collagen Supplements For One's Health


The intake of collagen in the form of dietary supplements has been connected to various positive effects that can positively influence one's overall health.

1. Might Enhance Skin Health

A significant portion of the framework of your skin is composed of collagen, which is an essential kind of protein.

Contributing to the skin's strength, it also helps maintain the skin's suppleness and the moisture levels it contains, both of which are important for healthy skin. As you get older, your body creates less collagen, which can make your skin drier and contribute to the production of wrinkles. Collagen is essential to the maintenance of youthful skin. If you want to put off the onset of wrinkles for as long as possible, you should moisturize your skin consistently.

However, several studies have shown that collagen peptides or supplements containing collagen may help postpone the process of aging of your skin by minimizing wrinkles and dryness. Collagen peptides have been shown to have this effect, and collagen supplements have been shown to have this effect. Collagen peptides, most commonly referred to as collagen supplements, are another name for them. 

The findings of a study analyzed the results of 11 separate studies, the vast majority of which focused on women. Increasing the amount of collagen you consume daily from between 3 and 10 grams can improve your skin's suppleness and the amount of moisture it contains. The average duration of this study was 69 days.


Your body may be motivated to generate collagen to make these supplements effective due to the stimulation delivered. That is done to make these supplements work. In addition, taking collagen supplements may stimulate the development of other proteins, such as elastin and fibrillin, which contribute to the structural support your skin provides.

In addition, there are several anecdotal reports that collagen supplements can prevent acne and other skin disorders. On the other hand, these statements aren't backed by any research in the scientific community, so you shouldn't put any stock in them.

2. May Ease Joint Pain

Your joints are protected by a tissue known as cartilage, which has a flexible nature and is known as cartilage. Cartilage surrounds and protects your joints. Cartilage also protects your joints, and collagen's contribution is primarily responsible for keeping this tissue's structural integrity intact, which is a significant accomplishment.

As you age, your body will produce less collagen, increasing your chance of developing degenerative joint diseases like osteoarthritis. That is because your body's collagen production will decrease as you age.

According to several research findings, consuming collagen supplements may help alleviate some of the discomfort and suffering associated with osteoarthritis and general joint pain.


According to a study that analyzed five trials involving more than 500 people with osteoarthritis, taking approximately 10 grams of collagen daily for an average of 24 weeks led to significant improvements in joint stiffness and self-reported pain. These findings were found in osteoarthritic patients, which came to light after the individuals consumed the collagen supplement during the study.

Taking collagen supplements, so the thinking goes, may lead to an increase in collagen production in your tissues and a buildup of collagen in your cartilage. That is a theory that medical professionals developed. That, in turn, may lead to reduced joint pain and inflammation, more excellent mutual support, and decreased overall pain levels. Similarly, this may lead to fewer instances of joint discomfort. In a similar vein, this could result in fewer instances of soreness felt in the joints.

According to the findings of the vast majority of studies, you must consume ten grams of collagen daily to feel the effects of taking collagen supplements in the hope that they will reduce pain. That is the amount required to handle the consequences of taking collagen supplements.

3. Can Stop Bone Loss

Collagen is the critical component that provides bones with their structure and strength. It makes up most of your bones and is also the primary component that gives your skin its elasticity. Collagen is the protein that is responsible for both of these qualities.

3. Can Stop Bone Loss

As you age, your bone mass will decrease, like the collagen in your body will decrease. These changes will coincide, and these two shifts will occur alongside one another. That can result in osteoporosis, characterized by a decline in bone density and an increased risk of bone fractures. That can also lead to bone fractures. That may also result in the development of other disorders.

Several studies suggest that taking collagen supplements may make it feasible to slow down the bone loss that occurs as a result of osteoporosis and, in some cases, may even make it possible to halt the process altogether.

The female participants in a study that lasted for an entire year were either taking a calcium supplement that contained 5 grams of collagen or a calcium supplement that did not have any collagen. Either option was available to them. The study was conducted on women, and you consumed these two dietary supplements regularly.

When you finished the research project, the participants who took the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone disintegration than those who had taken only the calcium. That was the case in contrast to the participants who had taken only the calcium. Because those participants had taken calcium and collagen supplements simultaneously, they saw this result.

The same findings were obtained from 66 women who participated in a second study and took 5 grams of collagen daily for one year, and this was done as part of the research process. Compared with those who didn't take collagen, those who did take it showed an increase in their bone mineral density (BMD) of up to 7 percent, while those who didn't take it demonstrated absolutely no change in their bone mineral density (BMD).


The bone mineral density, sometimes referred to as BMD, is a measurement that determines how many minerals, such as calcium, are present in a person's bones. This measurement is commonly abbreviated as "BMD." A low bone mineral density, sometimes referred to as BMD, is linked to osteoporotic fractures and an increased risk of osteoporosis, and BMD is an abbreviation for bone mineral density.

Even though these results are encouraging, there is an urgent requirement for more research to be carried out on human participants.

4. Might Increase Muscular Mass

The bulk of skeletal muscle comprises collagen, the body's most abundant form of protein and, consequently, an essential component. Skeletal muscle fibers also include a significant amount of water.

Those suffering from sarcopenia, the gradual loss of muscle mass that comes with advancing age, may benefit from taking collagen supplements, as this is the case in several different research studies. Sarcopenia is the progressive loss of muscle mass that occurs with increasing age.

You investigated this condition with the participants, a total of 27 male volunteers throughout a period similar to twelve weeks. Every person participating in the study must consume 15 grams of collagen daily and stick to a predetermined exercise routine. They experienced a considerable boost in both the growth of their muscles and the levels of strength they possessed compared to those individuals who trained but did not take collagen.

4. Might Increase Muscular Mass

Taking a collagen supplement after strenuous physical activity may increase the synthesis of muscle proteins such as creatine and encourage the creation of new muscle tissue. The researchers put out this hypothesis as a possible explanation for the phenomenon.

There is no evidence to imply that the collagen protein is more effective than the whey protein in terms of its potential to produce muscle or boost one's strength. On the other hand, data suggests that whey protein is more effective than collagen protein. That is because, compared to whey protein, collagen contains a relatively low quantity of essential amino acids, particularly leucine. The reason for this is that collagen is a protein that is found in connective tissue. Because it is well established that these amino acids play a crucial part in creating new muscle, the absence of these amino acids in collagen is one of the reasons why there is a difference between the two.

More study is required to examine the possibility in more depth that collagen may assist in creating additional muscle mass.

5. Could Strengthen Heart Health

Researchers have hypothesized that collagen supplements could reduce one's risk of developing cardiovascular diseases such as heart disease and stroke.

Your arteries are blood vessels that transport blood away from your heart and the rest of your body. They are made of collagen, an essential component of your arteries' construction. Arteries are blood vessels that carry blood away from your heart and the rest of your body. Collagen is critical to the system formation necessary for your routes to perform their functions efficiently. If streets are not supplied with a suitable amount of collagen, they risk becoming less flexible and elastic. Collagen is a protein found in connective tissue.

5. Could Strengthen Heart Health

The narrowing of your arteries may play a role in the development of atherosclerosis, a condition defined by constriction of your arteries. Atherosclerosis is a disorder that is characterized by the compression of your arteries. This disorder has been linked to a significantly increased risk of cardiovascular attack and cerebrovascular accidents (stroke).

Each of the thirty-one healthy volunteers in a trial that ran for six months received a daily dose of sixteen grams of collagen from the scientists. The study lasted for a total of six months. Between the trial and end problem, they reported a significant reduction in the stiffness of their arteries, determined by the measurements used to characterize the stiffness of their routes. This reduction in stiffness was determined by the measures used to describe the stiffness of their ways. During the experiment, this shift in behavior took place.

In addition, the levels of HDL cholesterol, also known as the "good" cholesterol, that were already present in the participants' bodies grew by an average of 6%. These levels are considered to be beneficial to one's overall health. HDL is an essential factor to consider when estimating one's likelihood of acquiring cardiovascular disorders like atherosclerosis and other problems that are closely associated with it.

Despite this, there is a significant need for further studies on the connection between collagen supplements and the heart's health.

6. Extra Health Advantages

6. Extra Health Advantages

Even though further possible advantages of collagen supplements to one's health have not been researched to a great extent, some of these benefits might include the following:

  • These days, getting a manicure and pedicure is one of the most popular things to do. You may be able to prevent your nails from becoming brittle by taking collagen supplements, which may also improve your nails' general strength. In addition, it can encourage the growth of longer hair and nails for you, which indicates that it may be advantageous for you in this respect.
  • A person's state of health regarding their digestive system Taking collagen supplements could help relieve some leaky gut syndrome symptoms, also referred to as intestinal permeability. Certain members of the medical community share this viewpoint. This assumption, however, has not been supported by any data published by the scientific community; as a result, it continues to be untested.
  • Maintaining one's overall mental health and wellness Although many believe collagen supplements can improve their mood and reduce anxiety symptoms, no studies have investigated the role collagen supplements play in ensuring that the brain continues to operate normally. Many believe collagen supplements can improve their mood and reduce anxiety symptoms.


  • A reduction in the burden that the body must bear Some people are under the impression that taking collagen supplements will cause the body's metabolic rate to speed up, and your basal metabolic rate will increase  which, in turn, will lead to a reduction in overall body fat. On the other hand, there is not a single study that you can produce to back up the assertions being made here.

Before achieving any conclusions that can be regarded as definitive, it is necessary to do further study on the topic. That is the case even though the probability of these impacts carries several encouraging ramifications.


It has been established that taking collagen supplements may improve a person's cardiovascular health and the health of their skin, joints, bones, and muscles. That is in addition to collagen's benefits for the cardiovascular system. The research does not provide strong support for the purported effects that collagen is intended to have on the decrease of body fat, the health of the digestive tract, or the health of the brain. These purported effects include a healthier digestive tract, brain, and body fat reduction.

Cons Of Using Collagen Supplements And Its Adverse Consequences


The usage of collagen supplements is generally considered safe, and there have only been a minimal number of adverse effects that have been recorded as being associated with the intake of collagen supplements.

On the other hand, the manufacture of some dietary supplements necessitates the usage of components that are known to induce allergic reactions in individuals. These components include fish, shellfish, and eggs. Because the members of collagen supplements are made using foods to which some people are sensitive, those who suffer from food allergies should steer clear of using collagen supplements.

Bloating and nausea are two adverse side effects reported by some individuals who use collagen supplements; however, it has not been demonstrated that these issues are directly connected to the accessories.

In addition, taking collagen supplements may have unfavorable effects on the digestive system, including an increased risk of heartburn and a sensation of fullness in the stomach.

In any case, it would appear that the overwhelming majority of people can utilize these dietary supplements without having any adverse effects.


When using collagen supplements, there is a possibility that you might have some side effects that are not ideal, such as bloating, indigestion, and a sense of being full. If you suffer from food allergies, you need to exercise extra caution while searching for supplements to ensure that they do not include any allergens, and you really ought to take some further precautions.

When Can You Expect To See Results?


The process of collagen turnover must be carried out over a highly extended period. Because of this, you should prepare that it will take at least eight weeks before you start seeing apparent benefits from the use of collagen, which is true irrespective of the goals you intend to achieve.

The majority of studies that have been conducted on the topic have employed at least eight weeks to assess the positive effects of collagen on skin health and the decrease of joint discomfort. On the other hand, the lengths of specific studies, such as a year, are significantly longer to assess bone health. Here's a good example: It has been demonstrated that collagen can alleviate joint discomfort and enhance skin conditions.

As a direct result, you will need to exercise patience and not anticipate experiencing advantages for a substantial amount of time. You should not expect to notice these benefits right away.


You should take a collagen supplement regularly for at least eight weeks before determining whether collagen is good for you. You will be able to establish from this whether or not collagen is beneficial to you as a result.

Alternatives To Collagen


Because collagen has an unusual arrangement of amino acids compared to the sequences seen in other types of proteins, there are not many alternatives that you may use in its stead.

Currently, there is no vegan-friendly version of collagen supplement that you can purchase.

However, you may buy pills containing all three amino acids in one convenient package. Glycine, glycine, and proline are the three primary amino acids that must be present throughout the manufacturing process of collagen for it to be successful. You

 can acquire these amino acids from sources derived from plants, which are subsequently used to produce various nutritional supplements.

Additionally, they may contain hyaluronic acid and vitamin C, which assist your tissues in retaining water and, as a result, maintain their lubrication and moisture content. In addition to that, they may contain hyaluronic acid.

Keratin, a structural protein found in hair, nails, and skin, has been proposed as a replacement for collagen; however, there is insufficient evidence to support the use of keratin products for any purpose apart from topical treatment on hair and skin. Keratin is a structural protein found in hair, nails, and skin. Keratin is a structural protein in hair, nails, and skin. You may also extract it from eggs.

Keratin is not considered vegan either because it is obtained from various animals' feathers, wool, and horns. That means that keratin cannot be considered to be vegan.


Replacement options are restricted because the amino acids that makeup collagen are unique from those that make up other types of proteins.

The bottom Line


Collagen supplements have been linked to a range of health advantages, yet at this time, we only know of a small number of dangers related to using them.

Supplements can potentially improve a person's health in various ways, including the prevention of bone loss, the alleviation of joint discomfort, and the improvement of skin health via the reduction of wrinkles and dryness. One of the ways that supplements have the potential to improve a person's health is by preventing bone loss. Preventing bone loss is one of how accessories can positively impact an individual's overall health.

Even if there are additional advantages, most of the claims about weight reduction, gut health, and brain health are not supported by research. That is the case, even if there are additional benefits. That is the case even though there are extra benefits.

Although there are a few different meals that include collagen, it is not known whether or not these foods deliver the same advantages as collagen supplements.

The benefits of taking collagen peptides are not only risk-free but are also reasonably simple to do so. Doing so might potentially be good for your health in the long term, depending on the goals you have set for yourself.

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