What is collagen? This post will tell you all you need to know about it!
Ahhh, collagen peptides. Chances are, you’ve likely heard about these at some point within the last couple of years – especially if you follow at least one instagram account associated with health and wellness. While collagen peptides are one of the newest and hottest “health trends” on the market, I’m convinced that they’ll be here to stay for the long haul.
But, what exactly is it? Should everyone immediately run out to buy a large tub of the stuff? Is it just another expensive supplement that we all need to use? Will it make you look 10 years younger in time for your high school reunion??? This blog post will cover all of those hard hitting questions and more, so by the end you will have a greater understanding about collagen, its use, and if it’s something you should start using.
WHAT ARE COLLAGEN PEPTIDES?
Collagen is the most abundant protein in our body. Think of it as the “glue” that holds everything together in your body – your connective tissue, bones, cartilage, skin, nail, hair…all that fun stuff! The cells in your body produce collagen naturally, however, as we get older our bodies gradually produce less collagen (wrinkles & achy joints anyone?).
Collagen peptides are just short chains of amino acids that make up the greater structure of collagen. Amino acids are the building blocks of protein — think of all the little legos that might make up a lego tower; each individual lego acts as an amino acid. If you see the word “hydrolyzed”, such as “hydrolyzed collagen peptides”, don’t shy away! It’s just a fancy term for the breaking down of the short chains into smaller bits. This process of hydrolysis is what makes collagen peptides soluble in any liquid. (Don’t worry! It’s nothing like hydrogenation used in producing highly refined vegetable oils!).
One scoop of collagen peptides provides roughly 30-35 calories, 8-9 grams of protein, no sugar and no fat.
WHAT ARE THEIR BENEFITS?
Collagen peptides have a wide array of touted benefits ranging from:
- Improving joint health
- Thicker hair and stronger nails
- Aiding in muscle repair
- Promoting healthy aging
- Supporting bone strength
- Reducing presence of wrinkles
- Improving skin elasticity
- Supporting connective tissue
- Strengthening and heal gut lining
However, since collagen peptides are a relatively new health trend on the market, more robust research is needed to validate the aforementioned benefits. Thus, many of the common claims made for collagen may appear to be unsubstantiated due to the lack of evidence-based results. And while anecdotal evidence is nice (i.e. your cousin’s skin cleared up, joint pain improved, and hair started growing like a weed), it’s always nice to have evidence backed by science as well, especially when it comes to food supplements that you’re spending your cold hard cash on, right??
Most of the studies that have been published thus far have mainly focused on collagens effects on skin elasticity and hydration (1, 2, 3), along with bone and joint health (4, 5, 6). While these studies have shown some positive results, they’ve also been short term and relatively small. I still think more definitive researched is needed before we can confidently make the claim that collagen peptides will help you lose weight, fix your gut, and improve athletic performance.
So, are they a cure all? No. Collagen peptides aren’t a magic pill.
Will collagen peptides alone help you drop 50 pounds? Probably not, but the additional source of protein could certainly help curb appetite, which for some people in turn leads to weight loss.
Have I noticed any positive changes since incorporating them into my diet? I won’t lie…..not exactly. I’ve always had thick hair and pretty strong nails so didn’t notice any changes there. If anything, I might have noticed some improvements in joint pain around my knees, but I’m not sure I can totally relate that to collagen alone. I’m still holding out on the claim that it can help heal the gut lining, but haven’t noticed any crazy improvements thus far.
Do I think they still hold value? Absolutely.
Will I continue to use them? YES!!! Whether or not they can actually come through on some of their health claims, I still love that they are an easy, tasteless source of protein that I can seamlessly include into my diet.
ARE THERE ANY SIDE EFFECTS?
As for side effects, there aren’t any major contraindications or side effects to using collagen peptides, though some people might experience some bloating or upset stomach.
If you are pregnant or nursing, always check with your doc before starting a supplement!! 🙂
HOW DO I USE THEM? HOW MUCH SHOULD I TAKE?
As described earlier, collagen peptides are soluble in hot or cold liquids, AND they are unflavored. Yep! That means you can literally mix them into soups, smoothies, oatmeal, hot tea, water, yogurt, lattes, and even baked goods! I mostly add them into smoothies, oatmeal, yogurt, baked goods, energy bites and coffee. They don’t alter the consistency or flavor whatsoever and dissolve almost instantly (especially in hot liquids).
We do need vitamin C to synthesize collagen in our body, so make sure you are getting adequate amounts of vitamin C in your diet (load up on those bell peppers, strawberries, kiwi, kale, broccoli, oranges, and cherries!)
I stick with the recommended servings of 1-2 scoops per day, depending on what I’m eating/drinking. I usually use 2 in oatmeal and 1 in smoothies (mixed with another protein powder), yogurt, energy bites and coffee/tea. If I’m incorporating collagen peptides into larger recipes, I fluctuate between 2-4 scoops. I don’t intentionally include it daily, but find it pretty much makes its what into what I’m eating in one way or another.
HOW ARE COLLAGEN PEPTIDES DIFFERENT FROM OTHER PROTEIN POWDERS?
Collagen peptides differ from the usual whey-based, casein-based, or plant-based proteins because of their higher levels of certain amino acids glycine, proline, and hydroxyproline (7). While we do get these in some amounts from typical protein powders and through whole food sources, they are most abundant in collagen peptides or foods that contain collagen (ie. bone broth and gelatin). These three specific amino acids create the structural helix of collagen #sciencenerd.
Compared to typical protein powders, collagen peptides actually aren’t a complete protein. So, while they are fine to include in your meals, you will need other sources of protein in your diet to get all of the essential amino acids your body needs. For example, if using as a post-workout protein supplement, you would also need to include another source of protein to adequately promote muscle recovery.
However, unlike most protein powders on the market (some exceptions), collagen peptides are minimally processed and are free of any added sugars, fillers, flavors, and preservatives. The only thing in the tub should be grass-fed and pasture-raised collagen peptides! No sugar, no flavors – nothing else.
DO I REALLY NEED IT?
Traditionally, our past relatives and ancestors (I’m not just talking about primal hunter gatherers, here!) consumed an animal in its entirety. That means they consumed all the meat from a chicken – with the skin on – and then also used the bones to make their own bone broth. Both of these methods promote adequate collagen consumption. However, today’s standard American diet doesn’t mirror this approach to eating due in part to the explosion and increased consumption of highly processed products paired with a gradual decline in whole animal consumption. And while things like steak and boneless skinless chicken breasts contain protein and essential amino acids, they don’t provide adequate amounts of collagen like other parts, such as it’s bones cooked down to broth, might.
And don’t forget that, as previously mentioned, we naturally break down collagen faster than we can replace it as we age. Taking these things into consideration, it seems to make sense that supplementing with collagen could provide some benefit.
So, do you really need it? It’s up to you. At this point in time, I don’t believe collagen peptides are as essential as nutrients like vitamin D, water, or potassium, however I do think that as a supplement, they hold value and could potentially provide benefits that help with overall health. If you aren’t regularly consuming something like bone broth or every part of the animal and you’re concerned about joint, bone and skin health later down the road, then collagen peptides might be something to look into as a dietary supplement. Some people notice tangible benefits shortly after use, while others (like me) don’t necessarily see or feel benefits but still continue with use. I think of them as similar to taking a multivitamin or probiotic; lack of seeing or feeling immediate results doesn’t discount their use – but that is my personal opinion. Worth mentioning once again, collagen peptides aren’t a magic pill and can’t (and shouldn’t!) take the place of an overall balanced, nutrient dense diet 🙂
WHAT BRAND DO YOU RECOMMEND?
Not all collagen peptides are created equally! Buying from reputable companies that take sourcing and testing seriously is key. Collagen is technically a supplement, and since supplements aren’t regulated by the FDA, you want to look for a brand that is third-party tested if possible. Most brands don’t always have this explicitly stated on their labels, so you might have to poke around on their websites to find out. A product isn’t inherently bad if it isn’t third party tested, but it’s at least something to consider. You also want a product that’s derived from high-quality sources, like grass-fed and pasture-raised cattle. Some of my top recommendations are:
Further Food – I love this brand because it’s 100% woman-owned and operated by 3 women who came together after all battling their own chronic illnesses. I also love that a portion of their sales is given back to nonprofits supporting healthy eating and chronic illness. You can order online on their website, and if you use code FFF then you get 5% off! They are also sold on amazon.
Vital Proteins – Vital Proteins has a wide variety of collagen products to choose from, however I just stick to the classic unflavored collagen peptides to keep it simple and easy to incorporate into anything. I personally can’t justify spending almost $60 on something like banana cinnamon collagen that I can only use in specific recipes! You can order online on their website, amazon, or even in stores at Whole Foods!
Great Lakes Gelatin – I love that this brand can be found at Trader Joe’s! I haven’t personally used it yet but saw it on the shelf during one of my last stops there, and after doing some research on the brand I gave it my seal of approval for being high quality and third party tested. You can poke around and order on their website, or find it at Trader Joe’s.
So in summary, collagen peptides are a type of protein. They may provide benefits for hair, skin, joints and bones, but more research is needed before these claims can be definitively made. Collagen peptides easily dissolve in anything and are completely flavorless; this makes them ideal to include in anything from oatmeal and smoothies, to coffee and baked goods. A serving is usually 1-2 scoops. Compared to typical protein powders, collagen peptides don’t contain all of the essential amino acids we need, so they aren’t a complete protein. Look for collagen peptides that are grass-fed, pasture-raised, and third party tested if possible. Don’t expect collagen peptides alone to help you lose 20 pounds or magically reverse all signs of aging, but you might notice improvements in joint pain and skin elasticity.
If you’ve been using collagen peptides, have you noticed any improvements? If so, I’d LOVE to hear!
