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5 Amazing Benefits of Collagen Peptides

Collagen is one of the major proteins in the body that forms the building blocks of connective tissues. It is primarily found in the skin, muscles, bones, tendons, and ligaments to essentially hold and strengthen the body structure.

However, as you get older, your body gradually makes less collagen because of excessive sun exposure, drinking alcohol, smoking, and lack of exercise.

With this, many studies have demonstrated that taking collagen peptides in the form of supplements may reverse age-related decline in collagen production.

In this blog, we’ll discover what collagen and collagen peptides are, the key health benefits of collagen peptides, and the best ways to supplement your body with collagen.

What are collagen peptides?

You might have encountered the term “collagen peptides” in different supplements and articles online and wondered about its difference with collagen.

Collagen peptides, also known as hydrolyzed collagen, are shorter chains of collagen that are commonly used in collagen supplements. They have the same amino acid composition as collagen, but the body absorbs them more easily due to their smaller structure.

While many food sources contain natural collagen, enzymes break them down into individual amino acids. However, these may not necessarily increase collagen levels in the body. Collagen peptides, which are usually used in supplements, are already hydrolyzed or broken down, which makes them more bioavailable than collagen from foods.

What are the benefits of collagen peptides?

Over the years, collagen has been associated with many health benefits, from stronger bones to healthier hair and nails. Since then, many people have started taking collagen peptides in the form of supplements to add more collagen to their diet.

We’ve listed down 5 scientifically backed benefits of collagen peptides that can transform your health for good!

1. Improves skin elasticity and hydration

Collagen is an abundant protein in our body. Specifically, type I collagen forms elastic fibers in almost 90% of the body’s connective tissues, having higher concentrations in the skin, ligaments, and tendons.

Since collagen production declines with age, your skin begins to show signs of aging, such as dryness, sagging, uneven tone, wrinkles, and fine lines. 

However, collagen peptides have been shown to have anti-aging benefits in terms of skin quality.

A review of 11 studies has demonstrated that taking 3 to 10 grams of collagen daily may increase skin elasticity and hydration.

Another 2015 study has also shown that collagen peptide supplementation may increase dermal collagen density, which stimulates collagen production in the skin and nails.

2. Prevents bone loss

One of the most important components in bone formation and maintenance is collagen. As you produce less collagen over time, your bone mass begins to weaken and deteriorate, which may lead to osteoporosis when disregarded.

Osteoporosis affects men and women of all ages. But according to the National Osteoporosis Foundation, an estimated 80% of osteoporosis cases in the United States are women.

In general, women have less bone mass than men, making them more susceptible to accelerated bone loss. While estrogen helps the body maintain healthy bones, bone-related diseases are also common in menopausal women as a decline in estrogen levels increases their risk of bone loss.

Many studies indicate a positive effect of collagen peptides on bone health, especially in older women. 

A 12-month study on pre-menopausal women has shown an increase in bone formation and bone mineral density with 5 grams of collagen peptides daily.

Another study on postmenopausal women with osteopenia, a less serious case of osteoporosis, has established that calcium and collagen supplementation may improve bone mineral density, which can significantly reduce bone loss.

3. Boosts muscle composition and strength

Collagen makes up 5 to 10% of all muscle tissues in the body.

One of the most serious effects of aging in muscles is reduced mobility and decreased muscle mass as a result of insufficient collagen supply.

However, collagen contains high amounts of amino acids arginine and glycine, which are known to be crucial components for making creatine in the body.

A review of 15 studies on the effects of collagen on body composition has shown that 5 to 15 grams of collagen peptides per day can improve muscle strength, increase collagen production, and decrease body fat percentage.

Another study on pre-menopausal women has suggested that collagen peptides, when combined with resistance exercise, may decrease body fat and increase hand-grip and leg strength.

4. Supports stronger hair and nails

Taking collagen peptides may help increase the strength of your hair and nails.

A recent study on healthy women has established that daily bioactive collagen supplementation of 2.5 grams has a positive effect on hair thickness and follicle cell proliferation.

A similar study has shown an increase in nail growth rate, a decrease in the occurrence of broken nails, and a significant improvement in brittleness.

There are limited studies that solely use collagen peptides, but a 2014 study that uses a mixture of various substances that includes hydrolyzed collagen has shown a significant improvement in hair dryness and dullness, and nail brittleness and cracking.

More studies investigating the effect of collagen on the strength of hair and nails are needed to establish its efficacy and understand its mechanism.

5. Relieves joint pain

Our bones and joints are connected by a protective tissue called cartilage. It contains different types of collagen to provide structure, repair tissues, and strengthen body movements.

Several studies have reported the beneficial effects of collagen peptides in reducing joint discomfort, improving joint function, and enhancing mobility and flexibility, especially when combined with exercise.

As you get older, collagen molecules in the body break down and this increases the risk of developing joint disorders such as osteoarthritis.

A 2019 study has shown that daily collagen supplementation may help improve symptoms of osteoporosis such as stiffness, pain, and mobility as it restores and repairs damaged cartilage tissues.

How to take collagen?

Sourcing high-quality collagen peptides is the key to maintaining healthy skin, hair, bones, muscles, and joints.

When choosing a collagen peptide supplement, it is crucial to look for products that are GMO-free, free from additives, and sourced from grass-fed, pasture-raised animals. Most importantly, always make sure to choose a product that has been tested for safety and purity by third-party laboratories.

One way to take collagen peptides is in the form of supplements available as pills, liquids, or powders. However, it is most commonly taken in powder form, which makes it extremely easy to add collagen to your diet. Note that most of the studies mentioned use 5 to 10 grams of collagen per day to get optimum results.

Are collagen peptides good for you?

Collagen is a crucial component of our body’s function, from stronger bones to healthier nails. Since your collagen supply naturally declines as you age, many studies have proven that collagen peptide supplementation is one of the best natural ways to support your joints, bones, skin, hair, muscles, and nails.

You too can easily get all the benefits we’ve listed by adding a scoop or two of our Zen Rejuvenator Grass-Fed Collagen Peptides powder to your favorite foods and drinks.

Sourced from grass-fed and pasture-raised animals, this multi-collagen powder is free from artificial additives, preservatives, and most allergens, making it a reliable source for your daily collagen needs.

Get your first bottle today for a quick pick-me-up and save up to 20%!