Introduction:
Collagen peptides are small protein pieces from animal collagen. Collagen is there in our body's bones, cartilage, and skin. The collagen peptides break the whole collagen proteins into smaller pieces. When this is taken through the mouth, they get deposited in the skin and cartilage, which can help in some conditions affecting them. For example, they help fight the aging of the skin and osteoarthritis. They are also given to patients with osteoporosis, brittle nails, and many other conditions. Still, not much evidence supports the use of collagen peptides in this condition. Collagen peptide differs from collagen type I, collagen type II, or gelatin.
What Are the Benefits of Collagen Peptides?
The benefits of collagen peptides are discussed below:
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Improve Skin Health:
Collagen is an important component of the skin and bones. So it plays an important role in the elasticity of the skin and hydration of the skin. When a person ages, the collagen produced in the body reduces, resulting in skin dryness and wrinkles. Many studies have shown that the consumption of collagen peptides may help slow down aging by reducing wrinkles on the skin and dryness. In the studies, women taking three to ten grams of collagen daily for 69 days have shown improved skin elasticity and hydration. This is because the collagen peptides will stimulate the body to produce collagen from its own body. Besides that, collagen peptides also stimulate the production of other proteins in the skin, like elastin and fibrillin. Other than aging, many arguments say collagen peptides will help fight acne and other skin-related problems, but studies do not scientifically support them.
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Relieve Joint Pain:
Collagen plays an important role in the integrity of the cartilage, which is the rubber-like tissue that protects the joints. There is the risk of developing joint-related issues like osteoarthritis when the amount of collagen in the body decreases with age. So taking collagen peptides has been shown to decrease the incidences and help improve the symptoms of such conditions. Some studies have shown that people who took the collagen peptide have improved the stiffness of the joints and the overall symptoms of osteoarthritis. So the researchers believe that the collagen peptide taken through the mouth accumulates in the cartilage, which stimulates the body to make more collagen which will lead to reduced inflammation at the joints, better support at the joint, and a decrease in pain. But there is a requirement for more studies before suggesting collagen peptide as the treatment for osteoarthritis.
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Reduce Bone Loss:
Bones contain cartilage, which gives them strength and structure. So when the collagen content in the body reduces, the bone mass reduces automatically, which can result in a condition known as osteoporosis, characterized by low bone density and a high-risk form of bone fracture. Studies have shown that collagen peptides can help prevent the bone breakdown that causes osteoporosis. In one of the studies, the women in the post-menopausal age group took calcium and vitamin D supplements along with five grams of collagen peptide. The other group took calcium and vitamin D but no collagen. The result showed that women who took collagen peptide along with calcium and vitamin D showed significantly lower amounts of proteins responsible for the breakdown of the bone than those who did not take collagen peptide. Also, the people who took it had a lower loss of mineral density from the bone. Low bone density is associated with osteoporosis and weak bones. Even though studies show supporting results for the intake of collagen peptides, more studies are required to finalize the results.
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Improve Muscle Mass:
Collagen is the most important component of the skeletal muscles. Studies show that the intake of collagen peptide increases muscle mass in people having sarcopenia, which is the loss of mass that happens with aging. As the most abundant protein in the body, collagen is an important component of skeletal muscle. Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age. They have suggested that collagen peptides promote the synthesis of the muscle proteins like creatine and as well stimulate the growth of the muscle after exercise. But collagen protein is less effective than whey protein because it has lower branched-chain amino acids that play an important role in building muscle. At the same time, whey protein is rich in them.
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Improve Heart Health:
As collagen provides structure to the blood vessels that carry blood to the body from the heart, the reduced amount of collagen results in decreased flexibility and elasticity of the vessels leading to atherosclerosis which can further lead to heart attack and stroke.
Other Health Benefits:
Collagen can also have other benefits, but they need to be studied more, and they are:
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Hair and Nail - Taking collagen peptides will reduce nail brittleness and increase the strength of the nails. Other than that, it may also promote their growth.
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Gut Health - Some studies show they can treat leaky gut syndrome called intestinal permeability.
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Weight Loss - They can promote weight loss and increase metabolism.
What Are the Side Effects of Collagen Peptides?
Collagen peptides, as such, have not reported many side effects, and collagen supplements are well-tolerated. However, they are made from common food allergy-causing substances like shellfish, fish, and eggs. People who already have allergies to these food items should avoid collagen peptides as they are made with these ingredients. Some people have developed nausea and bloating after taking these supplements, but not many cases report such incidences. Some other studies show that they have caused digestive problems like heartburn and feelings of fullness, but still, they are found to be safe for most people.
Conclusion:
Collagen peptides are supplements of collagen. They are prepared from animal products. People mainly take them for their benefits in the skin and the bone. They are proven to be effective in reducing the effects of aging in the skin, and some studies have shown that they can be beneficial for patients with osteoarthritis and osteoporosis. But always take any supplements after consulting with the doctor to know if it benefits the one taking them.
