Collagen Peptides 101: Benefits, Side Effects, and Recipes We Love (2024)

Collagen peptides are making big waves in the health and beauty world right now, and once you see the benefits of collagen, you’ll know exactly why. It seems like everyone these days is taking some type of collagen, whether it be in pill form, drinking bone broth or in their daily latte. With so many health benefits, it’s no wonder why everyone’s jumping on the collagen train. Take a look at collagen benefits, side effects and recipes we love!

What are Collagen Peptides?

Collagen peptides are a form of collagen. They’re a cold-soluble, highly bioactive protein made of amino acids. Before we dive into what collagen peptides are, let’s first take a look at collagen.

Collagen is the main protein found in the body and is a key building block for healthy nails, hair, skin, bones, ligaments and more. It makes up about 30% of the proteins in our bodies and ensures cohesion, elasticity and regeneration of these parts of your system.

Collagen peptides are smaller, easily digestible forms of collagen that can be found in skin serums, supplements and even lattes. The word “peptides” refers to short chains of amino acids, and healthy muscle growth and joint health is attributed to the high amount of amino acids found in collagen.

5 Collagen Benefits

1. Skin Elasticity
Collagen has amazing benefits for your skin. It promotes glowing, radiant skin and helps increase skin elasticity, which makes your skin look younger and healthier. Our bodies naturally produce collagen, but as we get older, production decreases. This is why taking collagen peptides becomes so beneficial.

2. Builds Muscle Mass
Seeing as collagen is a main component of muscle tissue, it’s no surprise that it helps build muscle mass. It also contains a concentrated amount of glycine, an amino acid used in the formation of creatine. This provides your muscles with fuel, helping you get an even more effective workout.

3. Improve Digestive Health
You’ve likely heard the term “leaky gut” before. It’s essentially when toxins and bacteria leak through the intestinal wall and the digestive tract, and your stomach lining becomes inflamed and irritated. Leaky gut syndrome can lead to multiple physical and mental health issues from nutritional deficiencies to headaches to anxiety. Collagen can help seal the gut lining, improving your digestive health.

4. Reduce Cellulite
Along with improving your skin’s elasticity and keeping it youthful, collagen has also been found to help reduce cellulite. Cellulite is a type of fat that causes dimpling of the skin, which often affects the buttocks and thighs. Since structural changes in skin tissues, including the decrease in collagen, makes cellulite more apparent, a boost in collagen can help tighten loose skin and promote tissue healing.

5. Ease Joint Pain
If you’re dealing with joint pain, collagen could be your key to relief. Achy joints surface due to weakened and deteriorated cartilage as you age, so collagen intake can help alleviate joint pain.

2 Collagen Peptides Side Effects

There aren’t many negative side effects that come along with collagen peptides, but there are 2 things you should be aware of.

1. It Could Increase Kidney Stones
If you have a history of kidney stones, it may be best to stay away from collagen as it could increase your likelihood of kidney stones. You can start out with a small amount and see how it goes, but be sure to consult your healthcare professional first.

2. Stomach Issues
Although collagen can help with gut health, it can cause stomach discomfort for some people, especially when taken in large amounts. You may experience side effects like diarrhea, heartburn and constipation.

3 Ways to Add Collagen to Your Diet

Wondering how to boost your collagen? Here are the foods you can eat to add more collagen to your diet!

1. Bone Broth
Bone broth is the best food to eat to boost your collagen. Bone broth contains a bioavailable form of collagen that your body can begin using immediately. Beef bone broth is best for skin health, while chicken and turkey bone broth work best for joint support.

2. Eggs
Eggs contain collagen in the yolk and eggshell membranes. Eggs are also rich in sulfur, which is required for collagen production. They also support phase 2 liver detox, the detoxification phase where your body is getting ready to get rid of environmental toxins, which interfere with collagen production.

3. Collagen Supplements
Another option is adding a collagen supplement to your diet. Collagen supplements come in pill and powder form, and many people choose to add collagen power to their coffee, smoothie, omelettes, and pastries.

20 Collagen Recipes to Try

1.Paleo Sour Gummies | Bare Root Girl
2. Slow Cooker Bone Broth | Platings and Pairings
3. Bulletproof Coffee Egg Latte | Bulletproof Blog
4. Chocolate Coconut Collagen Protein Bites | Unbound Wellness
5. Turmeric Collagen Detox Tea | Further Food
6. Berry Collagen Protein Bar | Grass Fed Salsa
7. Chocolate Mint Avocado Smoothie | Bulletproof Blog
8. Frothy Butter Coffee | Vital Proteins
9. Collagen Boosted Paleo Muffins | Empowered Sustenance
10. Pumpkin Spice Collagen Protein Smoothie | Further Food
11. Cookie Dough Collagen Energy Bites | From Pasta to Paleo
12. Vanilla Shortbread Berry Crumble | Bulletproof Blog
13. Chocolate Collagen Smoothie | Downshiftology
14. Cinnamon Coconut Latte | The Real Food Dietitians
15. Strawberry Chia Pudding Parfait | Vital Proteins
16. Collagen Matcha Latte | Joy, Food, Sunshine
17. Collagen Protein Cookies | Unbound Wellness
18. Avocado Collagen Brownies | Lichen Paleo, Loving AIP
19. Lemon Blueberry Collagen Protein Bites | Hettman Homestead
20. Pumpkin Collagen Bites | Eating Bird Food

Collagen peptides have so many health and beauty benefits, and we hope the information in this post as well as the delicious recipes provided inspire you to find ways to add it to your diet!

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Collagen Peptides 101: Benefits, Side Effects, and Recipes We Love (2024)

FAQs

Is there a downside to taking collagen peptides? ›

Good news: Unless you're allergic to their ingredients, there are no known side effects of taking collagen peptides. As with anything else, check the label closely, but if you're allergy-free, you should be A-OK to try collagen peptides.

What to avoid when taking collagen? ›

If you're using Collagen supplements, avoid these things for best results.
  • Sun exposure:- One of the worst enemies of Collagen is excessive sun exposure. ...
  • High sugar diet:- Sugar interferes with your body's ability to repair itself. ...
  • Smoking:- ...
  • Alcohol :- ...
  • Lack of Sleep :-
Nov 17, 2021

Is collagen safe for the liver and kidneys? ›

So, “does taking hydrolysed Collagen powder damage your kidneys?" Well, based on all the literary evidence, the short and simple answer is NO! To put it straight, there is no evidence that taking even extremely high daily doses of Collagen over long periods of time will have any negative impact on healthy kidneys.

What happens if you drink collagen peptides everyday? ›

You can safely take 2.5-15 grams of collagen peptides per day. Studies show no side effects, and it may contribute to the health of your skin, joints, and muscles. Does taking collagen really work? Some studies show that collagen helps with the appearance of your skin.

Can collagen peptides affect your heart? ›

Researchers have theorized that collagen supplements may help reduce the risk of heart conditions. Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body.

Is collagen hard on the liver? ›

Liver fibrosis may come from the excessive accumulation of type I collagen in your liver tissue. Further collagen intake may worsen your liver's condition as unmanaged liver fibrosis gradually leads to liver cancer. Collagen can lead to the development of kidney stones.

When should I take collagen, morning or night? ›

Timing for collagen supplements depends on the reason you are taking them. If you have experienced gases or gut issues with these supplements, it is best to have them in the morning blended in with your smoothies or in a cup of coffee. If you want a good night sleep, you can take it at night with a glass of milk.

Who Cannot consume collagen? ›

Collagen supplements may not be safe for: People with fish, shellfish, or egg allergies (collagen supplements may contain these allergens as ingredients)16. People with a Kosher or Halal diet. People with a vegetarian or vegan diet.

Which is better, collagen or collagen peptides? ›

Although the end goal may be collagen, the best way to get there could be through collagen peptides. Because of the low bioavailability of collagen and the relatively high bioavailability of collagen peptides, the latter may be more beneficial for people looking to reap the benefits.

Should I take collagen if I have high blood pressure? ›

In one study of people with mild hypertension, a collagen supplement significantly decreased blood pressure in 4 weeks. In another study, a daily dose of 2.9 grams of collagen reduced arterial stiffness, increased nitric oxide, and lessened markers of vascular damage.

Can you take collagen with high blood pressure medication? ›

Does collagen interact with blood pressure medication? There is no specific test involving collagen. But one could surmise that taking collagen supplements with propranolol could increase the risk of bradycardia and hypotension.

What i noticed after taking collagen? ›

According to a 2021 review published in the International Journal of Dermatology, compared with those who do not supplement with collagen, taking collagen every day for 90 days is linked to better hydration and elasticity. Additionally, collagen takers may experience fewer wrinkles on their skin.

How much collagen should a 50 year old woman take? ›

There are no official guidelines as to how much collagen should be taken per day. Generally, for improved skin and hair health, 2.5-10 grams of collagen peptides can be taken orally for 8-12 weeks daily. For arthritis, 10 grams of collagen peptides can be taken daily in 1-2 divided doses for about 5 months.

What is the difference between collagen and collagen peptides? ›

Collagen peptides are very small pieces of protein from animal collagen. Collagen is one of the materials that makes up cartilage, bone, and skin. Collagen peptides are made by breaking down whole collagen proteins into smaller pieces. When taken by mouth, collagen peptides seem to build up in the skin and cartilage.

What happens to your body when you stop taking collagen peptides? ›

What happens if I stop taking Collagen? If you stop taking collagen for a couple of days there will not be any significant effects. However, research shows that if you stop taking the supplement completely the benefits will slowly disappear and your skin will return to its original state.

Does collagen increase estrogen levels? ›

Studies have consistently shown a positive correlation between collagen and estrogen levels. That means the more collagen you have, the more estrogen you're likely to have.

What's the difference between taking collagen and collagen peptides? ›

Collagen peptides are made by breaking animal collagen down through hydrolysis. So, while collagen is a complete protein, collagen peptides are fragments of that protein. Whole collagen is difficult for the body to digest or absorb, while collagen peptides are significantly more accessible for the body.

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