Student Name: Sarah Fortunato

What are Collagen Peptides and Should You Be Taking Them?

By: Sarah Fortunato

Understanding Collagen Peptides

Collagen peptides are everywhere today. They are being added to smoothies and coffee, being blogged
about and sold everywhere but what exactly are they? Collagen is a major protein found in the
connective tissue in our bones, muscles, skin and throughout our bodies. Mostly, collagen can be made
in our bodies and this process is enhanced by eating foods rich in Vitamin C like cherries, oranges and
peppers (Academy of Nutrition and Dietetics, 2014). However, many women are using collagen peptide
supplements for the additional source of protein and health claims made by the companies selling these
supplements. The collagen peptide form of collagen are specific amino acids that make up collagen but
are better absorbed in our bodies. They can be found in a powder form or another popular form is bone
broth. This is a stock made from simmering part of an animals, like the bones and tendons, releasing
compounds such as collagen. Some of the health benefits people notice from taking collagen peptides
daily include: healthier skin and nails, better joint health, improved digestion, increased athletic
performance and better sleep. Most of these benefits are based on personal accounts and company
claims, but as you will read below, the scientific evidence is lacking.

Healthy Skin, Hair and Nails?

Since collagen is a major component of our skin, hair and nails, extra collagen supplementation would
make sense to see improvements but the research shows mixed results. One study with 69 women of
ages 35-55 years old, showed that daily collagen peptide use contributed to significantly more skin
elasticity than not using collagen over a period of 8 weeks but only for women over 50 years old
(Proksch, E., et al, 2014). The same study showed no significant benefit of using collagen on skin
moisture and skin complexion for all ages of women. Overall, this was a short-term study that resulted in
mixed benefits of collagen use but showed no significant benefit for young women. Another randomized
controlled study concluded that daily collagen supplementation may be useful for skin hydration and
elasticity. However, the researchers concluded that additional experiments are needed to better
understand the effects that collagen has on our skin and benefits for our bodies. Additionally, this study
only included 32 Korean individuals; consequently, this is not a large and diverse enough population to
give concrete recommendations to the general public (Choi, S., et al. 2014).

Healthy Gut and Digestion?

Collagen also makes up the lining of our digestive tract, therefore it is thought that supplementation will
help to regulate digestion, reduce inflammation and help us to better absorb nutrients. One study
showed that individuals with inflammatory bowel disease (IBD) have decreased levels of collagen in their
digestive tract compared to healthy individuals (Koutroubakis, I., et al. 2003). However, current research
does not show that supplementing with collagen peptides helps to improve the digestive status of
people with IBD and no studies have been done on healthy individuals. Another study did show
improved digestion and absorption of nutrients in the small intestine, but it was performed on piglets,
not humans (Lin, M., et al. 2014). To date, no studies have been done on healthy human beings and the
benefits of collagen peptides for digestion. Therefore, much of the research is only on unhealthy
individuals or animals and there is very limited research on healthy human individuals and the benefits
of collagen for healthy digestion.
 Student Name: Sarah Fortunato

Bringing It Together

The scientific evidence shows mixed conclusions about the actual benefits of taking collagen peptides. It
is also important to keep in mind that supplements are not regulated by the FDA so all collagen peptide
supplement brands say, “This product is not intended to diagnose, treat, cure or prevent any disease” on
their labels and websites (U.S. Food and Drug Administration, 2017). This is important because even the
companies making the products are saying that their claims might not be true or that the supplement
might not be pure. Lastly, it is the position of the Academy of Nutrition and Dietetics to eat a variety of
nutrient dense foods to optimize your health and supplementation is usually not necessary for the
healthy individual (American Dietetic Association, 2009). This means, having a diet high in fruits,
vegetables, and whole grains and low in added sugars should help your body to make all of the collagen
it needs on its own. Keeping this in mind, more research needs to be done on the benefits of collagen
peptide use for healthy individuals over an extended period of time, as there are inconclusive results.
However, many public figures, wellness bloggers and reviewers on supplement websites have great
reviews about these products. Ultimately, it is up to you to take this information into consideration on if
you want to spend money on this product and potentially see some benefits for your health.

References

Academy of Nutrition and Dietetics. (2014). Antioxidants-protecting healthy cells. from

http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-
nutrients/antioxidants

American Dietetic Association. (2009). Nutrient Supplementation. Journal of the American Dietetic

Association, 109(12), 2073-2085.

Choi, S., Ko, E., Lee, Y., Kim, B., Shin, H., Seo, D., Lee, S., Kim., B., Kim, M. (2014). Effects of collagen

tripeptide supplement on skin properties. Journal of Cosmetic and Laser Therapy, 16, 132-137.

Koutroubakis, I., Petrinaki, E., Dimoulios, E., Vardas, E., Roussomoustakaki, M., Manitis, A. (2003). Serum

laminin and collagen IV in inflammatory bowel disease. Journal of Clinical Pathology, 56(11),

817-820.

Lin, M., Zhang, B., Yu, C., Li, J., Zhang, L., Sun, H., Gao, F., Zhou, G. (2014). L-glutamate supplementation

improves small intestinal architecture and enhances expressions of jejunal mucosa amino acids

receptors and transporters in weaning piglets. Public Library of Science, 4(9).

Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., Oesser, S. (2014). Oral supplementation of

specific collagen peptides has beneficial effects on human skin physiology, a double-blind

placebo controlled study. Skin Pharmacology Physiology, 27(1), 47-55.

 Student Name: Sarah Fortunato

U.S. Food and Drug Administration. (2017). Code of federal regulations. 2018