Stephanie is a Registered Dietitian Nutritionist and founder of Stephanie Lee Nutrition. Originally from NE Wisconsin, she started out as a licensed cosmetologist. She then went on to graduate with a B.S. in Human Biology, emphasis in Nutrition and Dietetics and completed 1200 hours of clinical experience through Priority Nutrition Care Distance Dietetic Internship. She uses her passion for nutrition and wellness as a tool to help women feel their best inside and out.
Collagen Peptide Benefits: Buzz or Bust?
If you spend any amount of time on the internet, you’ve seen people buzzing about collagen. Influencers are bragging about it, your friends are drinking it, and health stores are stocking it. Maybe, you’ve heard claims of long nails, luscious locks, a healthy gut, and glowing skin. Collagen peptides have basically been touted as the miracle cure against aging. But what do we really know about the benefits? Are collagen peptide benefits buzz or bust?
What is collagen?
First, let’s start from the beginning. What the heck is collagen? To keep it as simple as possible, collagen is the main protein found in our connective tissue. And those connective tissues, they are the glue that hold our body together. You can think of collagen in the body, as the framing of the house.
As we age, we produce less collagen overall. And at the end of the day, skin begins to wrinkle, joints get stiff, and bones may weaken. Because collagen supports the health of our skin, bones, joints, and other connective tissue, it’s suggested that supplementation can prevent the breakdown of these tissues. There are 28 types of collagen in the body, but the four most talked about forms are:
- Type I – provides structure to skin, bones, tendons, fibrous cartilage, vascular system, connective tissue and teeth
- Type II – provides elasticity to cartilage and cushions joints
- Type III – provides support and structure for our muscles, organs and arteries
- Type IV – provides cell regulation with through the basement membranes
So you may be left wondering what type to use or if one is better than the other. The answer really depends on what your goals are or the condition you are trying to correct.
Benefits of Collagen
So what does the science say? We all want to know if that $50 container of collagen is really going to make dreams come true. You know you don’t want to waste your money on a bogus supplement. While evidence is new and still growing, research supports using collagen to treat:
- Skin Aging
- Joint pain
- Osteoarthritis
- Rheumatoid arthritis
- Osteoporosis
- Type II diabetes
- Hypertension
- Pressure ulcers
- Cellulite
However, with that being said, randomly taking collagen won’t yield the results you’re looking for. So no, throwing a scoop in your Monday morning coffee isn’t going to magically erase cellulite. We have to be a bit strategic, if you will.
Collagen Considerations
For best results, we have to consider administration and dosing. Like I said, a random scoop here and there isn’t the best strategy. For instance, research isn’t based on collagen intake from foods like meats, bone broth, eggs, and spirulina. The research focuses on supplementation. And even more specifically, the type of collagen being supplemented. For instance, type 1 collagen shows the most benefits for skin aging; whereas type 2 shows benefits for rheumatoid arthritis.
And let’s get even more specific here shall we. We’ve got to consider the amounts. Depending on the condition you want to tackle, you may need less than a milligram per day. On the other hand, you may need up to 15 grams per day (aka 15,000 milligrams). For specifics on evidence-based dosing and administration, I recommend checking out the tables on Fullscript.
Extra Tips & Tricks
Beyond supplementation, there are a few extra things we can do to get the best results. First, let’s supplement the supplements with real food. That means adding foods like salmon, meats, bone broth, eggs, and spirulina. We can even take food a step further by eating the stuff that prevents collagen breakdown in the first place. These foods include antioxidant-rich foods like citrus, berries, leafy greens, nuts, seeds, and herbs/spices. Lastly, it’s important to note, collagen peptides should not be used as a sole form of protein. Collagen does not contain all the essential amino acids we need to function, so a variety of protein sources is recommended.
What are your thoughts on the collagen peptide benefits? Share it all…your successes, your failures, your faves, and your recipes! We all love a good tip! And if you’re looking for a new collagen supplement to try, I highly recommend this one by Primal Kitchen. Plus, you can save 10% when you use my code SLNUTRITION. Comment below or find me on Facebook, Instagram, or Twitter.
