The Power of Collagen Peptides: Rejuvenating Your Body Inside and Out

By Dr. Linda J. Dobberstein, DC, Board Certified in Clinical Nutrition

April 3, 2023

The Power of Collagen Peptides: Rejuvenating Your Body Inside and Out
Dry, wrinkled skin, stiff joints, weaker bones, and a bloated tummy – do these describe you? As you age, collagen production declines, which leads to these and other changes in your body. Ongoing research validates just how valuable collagen peptides are to repair and restore vitality to aging tissues.

Biologically Active Peptides

Hydrolyzed collagen peptides provide biologically active peptides, or short strings of amino acids, that are readily absorbable into joints for cartilage cell protection. These bioactive molecules help your body naturally increase collagen production in your musculoskeletal and other collagen rich tissues. They provide support for metabolic pathways related to muscle growth, tendon and bone repair, and building the intestinal tract lining.

Clinical Trials Prove Its Effectiveness

Ads and displays for collagen peptides are common and you might wonder if they are more hype than truth. Numerous human clinical trials have demonstrated the benefits of collagen peptides in various age groups when used daily for several weeks at a time. Even more synergistic effects occur when combined with exercise, an unrefined, whole-food diet, and collagen supporting nutrients such as vitamin C, probiotics, calcium, omega-6 GLA and omega-3 oils.

A systematic review article published in 2021 evaluated several clinical trials in adults of various age groups and the benefits of collagen peptides. The results showed that when combined with exercise, using 15g of collagen peptides per day, improved joint function and comfort while protecting against age-related discomfort. Improvements were also seen with body composition, strength, and muscle recovery.

A 2022 review study found that collagen supplementation promoted tissue recovery, improved joint comfort, muscle strength, and body composition. The best results occurred together with resistance training.

Another randomized controlled clinical trial evaluated healthy, young adult male athletes. They were given collagen peptides or a placebo. Achilles tendon strength, thickness, and muscular strength were evaluated in all participants. After 14 weeks of resistance training for both groups, the group that received supplemental collagen peptides had improved tendon and muscular density and structures compared to the other group.

Dry Skin from the Weather and Climate

Collagen peptides are highly sought after for dry, aging skin support. Whether it is dry skin from cold winter temperatures or the heat of the summer, your skin loses moisture and breaks down. Dry winter temperatures can cause your skin to lose 20% or more of moisture-retaining collagen molecules. Hot dry summer weather also ages your skin. Animal studies showed as much as 31% water loss from the skin in a hot dry environment due to collagen breakdown.

Collagen Essential for Skin Hydration and Elasticity

Collagen peptides help maintain skin elasticity. They induce the production of hyaluronic acid and collagen, which are essential for skin hydration. Cellular studies showed that after 4 weeks of supplementation, skin architecture was significantly improved. After 8 weeks of use, skin hydration was significantly improved. Measurable benefits were still seen 12 weeks later after stopping the supplement.

Further proof of collagen peptides benefits on skin health is summed up in a 2021 systematic review and meta-analysis study of randomized controlled trials. It evaluated the effect of collagen peptides and aging skin in 20–70-year-olds.

Statistics showed overall “favorable results” with skin hydration, elasticity, and wrinkles. The authors concluded “Based on results, ingestion of hydrolyzed collagen for 90 days is effective in reducing skin aging, as it reduces wrinkles and improves skin elasticity and hydration.”

Loss of moisture in your skin disrupts the natural architecture making it more susceptible to breakdown and accelerated aging. Compare your skin to that of a healthy young child in the same environment. Do you have dry, weathered-appearing, crepe-like skin or the soft, supple skin found in youth?

Wait – There’s More!

Popular uses for collagen peptides are for joints and skin, but its benefits extend further. Collagen is found in other places in your body, like your bones and gastrointestinal tract.

Bone Density

Collagen peptides are one of several critical elements required for the architectural matrix of your bones. In addition to structural support, collagen peptides provide a beneficial modulatory effect on osteoblast and osteoclast cells which supports bone density and quality.

Digestive Bloat

Your digestive tract also uses collagen to maintain its structure, hydration, flexibility, and other surprising benefits. A recent small clinical trial evaluated the effect of collagen peptides on digestive health in healthy adult females. Participants received 20 grams of collagen peptides per day. After 6 weeks of daily use, all participants experienced improvements in bloating, gas, and irregularity/constipation without other dietary or lifestyle changes. A percentage of participants also noticed improvement in abdominal discomfort and reflux symptoms.

Other research discovered that collagen peptides may also induce a prebiotic effect in the colon. This effect generates the production of short chain fatty acids (SCFA) and other compounds that modulate intestinal inflammation in the colon and support mucosal barrier integrity. This may also explain why it helps joint health, as compromised gut health impacts joints. More information may be found in the articles Healthy Mucosal Barriers Makes for a Healthier You and Leaky Gut Syndrome: More Than Just a Gut Problem.

Collagen peptide use is not advised however with severe inflammatory bowel disorders. Please check with your health care practitioner if you are unsure.

Collagen Peptides Amino Acids Content

Wellness Resources Collagen Peptides is obtained from grass-fed, pasture-raised cows and provides 20 grams of type I and type III hydrolyzed collagen peptides per serving. It contains 8 of the 9 essential amino acids and 17 of the 20 common (essential and conditional) amino acids making it a good complementary source of protein to a healthy diet. Collagen peptides provide the amino acids alanine, arginine, aspartic acid, glutamic acid, glycine, histidine, hydroxyproline, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tyrosine and valine.

Collagen peptides does not contain tryptophan. Good sources of tryptophan may be found in meat, poultry, fish, eggs, legumes, dairy, and oats. Asparagine, cysteine, and glutamine do not naturally occur in collagen peptides. These conditional essential amino acids can be made by your body and are found in plant and animal foods.

Collagen peptides mixes well in cool or hot liquids. Many individuals prefer to add it to their morning coffee or hot chocolate for a creamy effect. It may be added to a protein smoothie, soups, or recipes like muffins or quick breads. It does not have any sweeteners or flavorings. It is the highest purity grass-fed collagen peptides and is lactose-free, gluten-free, soy-free, casein-free, cholesterol-free, non-GMO, with no hormones or antibiotics.

Add some collagen peptides to your coffee or oatmeal today! It tastes great while giving your joints, skin, bones, and gut health a boost of support!

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