In the world of wellness, fitness and beauty, collagen supplements have gained tremendous popularity in recent years. They promise to rejuvenate skin, strengthen hair and nails, and improve joint health. But do collagen peptides really work or are they just another health trend with empty claims. First let’s understand what collagen and peptides are. If you are short on time skip to the bottom for our conclusion.
Understanding Collagen
Before we dive into the efficacy of collagen supplements, it's essential to understand what collagen is and its role in the body. Collagen is the most abundant protein in our bodies, making up a significant portion of our skin, hair, nails, bones, and connective tissues. It provides structure and strength to various body parts, ensuring they remain firm and elastic. The body loses collagen daily after the age of 20 sometime up to 2% a year.
What are Peptides
You can think of peptides like smaller or more broken-down proteins that are easier for your body to absorb. Like proteins, peptides are made up of strings of amino acids. The difference in peptides is that the amino acid strings are shorter. Some common peptides you may have heard of are collagen and creatine. Your body uses peptides in different ways to replenish and build different systems. Creatine is a famous peptide for muscle growth. Collagen is revered for reversing aging and nourishing skin.
What is a hydrolyzed collagen
If you are going to start using collagen make sure it is hydrolyzed. The amino acids in hydrolyzed collagen are more bioavailable. Most of the studies proving collagen efficacy are based on hydrolyzed collagen which is broken down and easier to absorb. Collagen Peptide powder is rich in the amino acids glycine, proline, hydroxyproline and alanine. These amino acids help promote collagen synthesis in our body.
The Types of Collagen
Collagen isn't a one-size-fits-all protein; there are numerous types of collagen in the body. However, the two most common for supplementation are Type I and Type III collagen. Type I collagen is responsible for skin elasticity and firmness, while Type III collagen plays a role in the structure of organs and muscles. When considering collagen supplement, it's important to get a product that can give you the widest range of benefits. We recommend Swell Nutrition's Hydrolyzed collagen as its ethically sourced, non GMO and rich with type 1 and 3 sources. If you are going to supplement you should cover all your benefit bases.
Peptide Research The Claims and Evidence
There is a ton of different research on peptides, we are going to break it down for you. Collagen supplements claim to offer a range of benefits, such as:
- Improved Skin Health: Collagen can help you develop smoother, more youthful-looking skin.
- Stronger Hair and Nails: Collagen can promote hair and nail growth and boost strength.
- Joint Pain Relief: Collagen can alleviate joint pain and inflammation.
- Gut Health: Collagen can aid in gut health.
Improved Skin Health: True
The idea that collagen supplements can enhance skin health is rooted in the fact that collagen is a major component of the skin's structure. In a A review and analysis of 19 studies, published in the International Journal of Dermatology, Those who used collagen supplements saw an improvement in the firmness, suppleness, and moisture content of the skin, with wrinkles appearing less noticeable. This supports the idea that you can get more youthful healthier skin with daily collagen use. There is also evidence to show that daily use can improve skin moisture, elasticity and reduce skin roughness . Although this study is large and seems incredibly positive, more extensive and well-controlled studies are needed to confirm these findings definitively.
Stronger Hair and Nails: Probable
Collagen is rich in amino acids like proline and glycine, which are essential for healthy hair and nail growth. While some users report positive outcomes regarding hair and nail strength, there is not enough evidence to say for sure. Studies like this one Showed that collagen improved nail growth and reduced nail brittleness. More research is required to determine the extent of collagen's impact on hair and nail health, but results look very promising so far. Most of the studies were done using non hydrolyzed collagen which is far harder for the body to absorb as shown by this source from Harvard. This suggests that with the right supplementation the benefits could be far higher than stated. We await further studies to verify.
Joint Pain Relief: True
Collagen is found throughout the body but especially in cartilage, making it a target for those seeking relief from joint pain. Supplementing collagen maintains the collagen structure in your joints alleviating pain. Some studies have indicated that collagen supplementation can also reduce joint pain in individuals with osteoarthritis. There is also evidence that it was beneficial in reducing joint pain amongst athletes.
Gut Health: Probable
Collagen contains the amino acid glycine, which is thought to support gut health. Some enthusiasts claim that collagen supplements can help with conditions like leaky gut syndrome. While glycine does play a role in digestive health, the impact of collagen on the gut requires further investigation. One study showed a clear correlation between collagen and reduced bloating and improved gut health amongst women
The Importance of Quality
When considering collagen supplements, it's crucial to prioritize quality. Not all supplements are created equal, and the source, processing method, and dosage can vary significantly. Look for reputable brands like Swell that provide transparent information about their products. The efficacy of collagen can very greatly with the type of production. Make sure you get collagen that is hydrolyzed and in its peptide state preferably from a bovine or marine source.
Conclusion
Collagen if taking as a hydrolyzed supplement is going to give you benefits. The extent of those benefits is yet to be firmly proven but they are real. If you are person who is concerned about skin health, hair, nails and wrinkles it is a no brainer. Personally, I take it daily for the joint health and osteoarthritis benefits. When you consider the abundance of safety data and that your body starts losing collagen daily as you age, it should be part of everyone’s routine.
If you are someone who consumes a lower protein diet with less animal products or are vegetarian or vegan you should definitely be supplementing with collagen.
TLDR
Collagen is safe to supplement and has scientifically proven benefits. Take a hydrolyzed collagen for maximum benefits! This a very important daily supplement for those with lower animal protein consumption and something everyone especially vegetarians should consider.