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Collagen Peptides: What We Know

  • Haley Rosen, MS, RDN
  • Jan 18, 2019
  • 7 min read

Collagen peptides are one of the new popular nutrition supplements to hit the market. You may have seen them in the store or online and heard about some of their potential health benefits - improved skin, hair and nails; reduced joint pain; and support for gut health. I think it's always a good idea to approach nutritional supplements with a critical eye, so I wanted to dig into some of the research and figure out how well these health claims hold up. But first, let's review the basics.

What is collagen/collagen peptides?

Collagen is an abundant extracellular protein that provides strength and structure throughout the body and is found primarily in the skin and connective tissues, such as bones, cartilage, tendons, and ligaments. It makes up about 30% of the total protein found in the body. At least 28 distinct types of collagen have been identified to date, however types I, II, and III are most abundant in the human body (Brinckmann, 2005).

Collagen peptides that you buy in the form of a nutritional supplement are typically created from collagen found in animal connective tissue that has been enzymatically hydrolyzed to yield a mix of amino acids and short peptides. Many companies will list the types and amounts of amino acids found in their product on the label. These amino acids and short di- and tripeptides are easy for the body to absorb, which is beneficial for those with digestive or absorption issues.

One of the main differences between collagen peptides and other proteins (because all proteins are made up of amino acids) is the presence of the amino acid derivative hydroxyproline. After consuming collagen peptides containing hydroxyproline, research shows that the peptides remain intact through digestion and absorption, which is likely how it is able to be used specifically for collagen-related purposes instead of being redistributed for other protein uses in the body (Shigemura et al., 2018). ​

Collagen peptides and skin health

Collagen is present in the dermis layer of the skin and becomes increasingly less dense and more fragmented over time, contributing to the aging appearance of skin. Many research studies have looked at the effects of collagen peptides on skin in the lab or in animal models, while human studies are still relatively limited. However, a few recent clinical trials show promise.

Middle-aged women consuming 10 grams of collagen peptides from fish or porcine (Peptan®) origin every day for 8-12 weeks showed improvements in skin hydration, increased collagen density, and decreased collagen fragmentation compared to the placebo groups (Asserin et al., 2015). More specifically, it is thought that oral supplementation of collagen peptides may help increase collagen synthesis in the body, which strengthens the integrity of the skin and may reduce the appearance of wrinkles.

In a study by Proksch et al. (2014), a daily intake of 2.5 g of bioactive collagen peptides (VERISOL®) in women aged 45-65 years showed a significant decrease in eye wrinkle volume compared to the placebo group after 8 weeks. In addition, the presence of proline-hydroxyproline in the body following collagen peptide supplementation may increase the body's production of hyaluronic acid, which aids in skin moisture.

Bioactive collagen peptides have also been tested in relation to nail health. One small study found that an intake of 2.5 g of bioactive collagen peptides (VERISOL®) daily for 24 weeks was associated with a 12% increase in nail growth and 42% decrease in the frequency of broken nails (Hexsel et al., 2017).

To summarize, recent clinical trials assessing the effects of collagen peptide supplementation on skin health show promise for its use in strengthening the collagen network of the dermis and improving skin moisture levels, which may reduce the appearance of aging skin and wrinkles. It may also help strengthen and promote nail growth. However, long-term research is still warranted.

Collagen peptides and joint health

Because type II collagen is the major component in cartilage, the use of collagen peptides are being tested in people suffering from joint pain and osteoarthritis as a possible therapeutic treatment.

Study participants with a mean age of 50 with functional knee or hip-joint pain took 5 g of bioactive collagen peptides (FORTIGEL® GELITA) daily for 12 weeks and reported statistically significant improvements in activity-related pain and pain at rest compared to the placebo group (Oesser et al., 2016). The placebo group showed improvements compared to baseline as well, so it's important to note the power of the placebo effect, but the treatment group taking collagen peptides had a more significant result than the placebo.

A research study on collagen peptides and knee osteoarthritis in older women demonstrated a significant improvement in physical mobility and reduced joint pain; participants in the treatment group received a daily dose of 8 g of collagen peptides from bovine origin for 6 months (Jiang et al., 2015).

In a meta-analysis on studies assessing collagen peptides and osteoarthritis, it was reported that there is a "growing body of evidence [that] provides a rationale for the use of collagen hydrosylate for patients with osteoarthritis" (Bello & Oesser, 2006). Additionally, the Natural Medicines Database reports that type II chicken-derived collagen is possibly effective to reduce symptoms of osteoarthritis; however, there is insufficient evidence to support bovine-derived collagen at this time.

It appears that there may be benefits of collagen peptides for helping activity-related joint pain and pain related to mild osteoarthritis as a therapeutic agent, specifically by using type II chicken-derived collagen. However, more studies are needed with participants of different ages, severity of osteoarthritis, and type of collagen peptides to determine the extent of its effectiveness and long-term effects.

Collagen peptides and gut health

Collagen contains a high amount of the amino acids glycine and glutamine, which are useful for maintaining the health of the gastrointestinal (GI) tract. In addition, their role in connective tissue is thought to help strengthen gut integrity.

Glycine has been shown to help prevent and/or heal stomach ulcers (Tariq & Al Moutaery, 1997). Since collagen peptides are typically made up of about one-third glycine, they may be useful in the management of stomach ulcers. One study found that administering cod skin collagen peptides to rats with induced gastric ulcers decreased the area of the ulcers and promoted healing (Niu et al., 2016).

Glutamine is an important amino acid that supports the health of intestinal cells, and is found in adequate quantities in collagen peptides. For this reason, along with being an integral part of connective tissue, it is thought that collagen peptides may be beneficial in treating leaky gut syndrome by strengthening the tight junctions that connect intestinal cells together and form a barrier. A study that seems to be cited often by other websites making this claim is by Chen et al. (2017), which used Alaska pollock skin-derived collagen and appears to have been conducted in vitro, so not actually in the human body. To date, there actually doesn't seem to be much research or evidence to support this claim in humans.

Although there is little research to support the use of collagen peptides as a treatment for leaky gut syndrome, it is still a good source of amino acids that support the health of the intestinal lining and may prevent or help heal stomach ulcers. Hopefully more clinical trials will be done to determine if this could actually be used as a treatment option for gut issues, since they are becoming more prevalent

Collagen peptides and muscle mass

Collagen peptides are a source of amino acids, so some researchers have looked at its use as a protein supplement following resistance training to determine if it helps with muscle protein synthesis. One study found that it did benefit elderly men with sarcopenia (age-related muscle mass decline) after 12 weeks of daily supplementation of 15 g collagen peptides and 3 days/wk of resistance training by increasing lean muscle mass, improving muscle strength and decreasing fat mass (Zdzieblik et al. 2015). More studies are needed to determine if it is as beneficial for increasing muscle mass as other protein sources because collagen peptides are technically lower in leucine, a branched chain amino acid (BCAA), and are considered to have a relatively low biological value, meaning it doesn't contain a sufficient amount of all the essential amino acids. Collagen peptides do, however, contain high amounts of glycine and arginine, which aid in the synthesis of creatine in the body. Creatine is useful for providing quick bursts of energy in muscles, benefiting more power-focused exercises like weight lifting and sprinting.

Collagen peptides contain amino acids and therefore may be used in addition to a well-balanced diet and resistance training to promote increased muscle mass. However, it remains inconclusive whether collagen peptides are superior to other sources of protein for stimulating muscle synthesis. More research is warranted.

Summary

Although the human research on collagen peptides is still relatively limited, it seems to be a growing area with promise for various health benefits. One of the most important things to consider with supplements is the safety, and I'm happy to report that most studies to my knowledge have reported no adverse effects from collagen peptides at the dosages researched (up to 15 grams/day for 12 weeks in human studies), except for one allergic reaction to bovine collagen that was reported. Also, the type of collagen peptides used in research are important to note; collectively it seems that fish-derived or chicken-derived collagen show the most promise for skin health and joint health.

Whether you want to use collagen peptides to help with joint pain or possibly to reduce wrinkles, it likely can't hurt as an addition to a healthy, well-balanced diet; just remember it's intended to be a 'supplement' not a 'replacement'. And as always, when introducing something new into your diet, listen to your body and make note if any side effects do occur, because every individual is different and it's important to do what works for YOU.

However, keep in mind it is NOT a magical cure-all supplement, so if you don't have the money to spend on collagen peptides, I'd advise you to focus more on choosing whole foods like fruits and vegetables, organic lean meats, beans/legumes and whole grains for a well-balanced diet.

*These statements have not been evaluated by the Food and Drug Administration. This information is provided for general audience use and is not intended to diagnose, treat, cure, or prevent any disease.

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Haley Rosen, MS, RDN, LD  |  Denver, Colorado

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