What Are Collagen Peptides? The Benefits & How To Pick A Supplement

Often collagen supplements have "collagen peptides" on the label. The term peptides refers to short chains of amino acids. The main amino acids in collagen are glycine, proline, hydroxyproline, and arginine, all of which help our bodies remain in good health by providing the building blocks for hair, skin, muscles, and so on.*

Collagen is turned into collagen peptides through the process of hydrolysis (why you'll often hear these called "hydrolyzed collagen" or "collagen hydrolysate"). In order for our bodies to reap the benefits of collagen, it must be broken down into these amino acid chains so we can absorb it through our digestive tract and into the bloodstream.*

There are many types of collagen1; each has a unique amino acid profile and serves different parts of the body. For instance, there are specific types of collagen responsible for forming your skin and cartilage.

Roughly 80 to 90% of collagen1 belongs to Type I, II, and III. Each has a different amino acid composition and thus serves different functions in the body. Type I2 is important for bone, teeth, and skin formation and is predominant in the tissue and tendons. Type II3 is mostly known for its role as structural support in cartilage. Type III4 is found in skin, muscle, and blood vessels.

Beyond the different types of collagen, it's important to note that there are two terms used to classify it.

In studies, collagen peptide supplements have been shown to support skin elasticity5 and overall hydration6.* "It can manage skin wrinkling, providing the skin one of its basic ingredients to stay firm and taut," says Taz Bhatia, M.D., an integrative medicine physician and mbg Collective member.*

Topically, most collagen molecules are too large to be absorbed by the skin. Any immediate benefit from a topical collagen product is likely due to the moisturizing effects that don't actually increase or stimulate collagen production.

In addition to skin, the gut gets a lot of attention when it comes to collagen. There is some evidence that amino acids in collagen, specifically glycine, may help manage GI inflammation for those with digestion conditions.*

Additionally, glutamine8, one of collagen's other amino acids, is key for managing gut inflammation and inhibiting oxidative stress of the intestines.*

Healthy collagen levels have been shown to help support proper gut acidity8, which may help manage painful heartburn and digestion issues.* It is also known that collagen is essential for supporting the intestinal wall.* In fact, collagen supplements may help support the stomach lining9, too, according to the journal Gastroenterology.*

Collagen plays an important role in connective tissue functioning, meaning that healthy collagen levels are paramount to maintaining ideal body strength as we age.*

Some research from the International Journal of Medical Sciences has found that collagen may manage painful symptoms11 in those with joint conditions.* While the exact biological mechanism for how collagen supplementation supports joint pain remains unclear, scientists surmise that collagen may not really boost your endogenous collagen supply; rather, it promotes normal inflammatory processes, thereby managing the overall symptoms.*

While skipping out on sugar has many general health benefits, sugar can weaken our strong collagen proteins. "High sugar levels can lead to hardening and fragmentation of collagen, weakening the skin foundation, and promoting premature skin aging," board-certified dermatologist Joshua Zeichner, M.D., says about inflammatory diets and collagen.

Chemicals in tobacco smoke are known to damage elastin and collagen. "Smoking decreases the amount of oxygen delivered to tissues.

Therefore, tissue cannot regenerate and is more likely to become damaged and die," board-certified dermatologist Gary Goldenberg, M.D., previously told mbg about the relationship between smoke and collagen.

While the above habits deplete collagen, don't fret! There are many ways to ensure that you're in good health through solid nutrition and supplementation. Food high in proline, vitamin C, vitamin A, and anthocyanidins can support collagen formation, according to a systematic review in the journal Frontiers in Bioscience.

Of course, there's also collagen powder. But not all collagen peptide proteins are created equal. Grass-fed bovine collagen contains both collagen Type I and III, making it the most effective choice for full-body benefits, including skin, gut, and bone health.*

With hydrolized bovine collagen, there aren't many side effects to note, as the smaller bits of protein are easier for your body to digest and absorb (as opposed to gelatins, which has a larger particle size and can cause bloating in some people).

However, you want to make sure you're seek out a supplement from a reputable company with third-party verifications on the label, just to make sure there aren't any contaminants. Grass-fed, pasture-raised is the way to go, as it's derived from cows raised in strict standards—which ensures better quality. 

According to a study found in the peer-reviewed journal, Nutrients, taking 2.5 to 15 grams of collagen peptides per day15 should be safe and effective. So, yes, it should be fine to take collagen peptides daily—in other research studies, like this one about nail health16, participants took collagen every day for 24 weeks before scientists took note of the benefits.

There are tons of claims out there—some say you should take it in the morning on an empty stomach; others believe you should take it at night so your body processes it during the REM cycle. The answer? There's no strong evidence to suggest you need to take collagen at a particular time. (See here for all the research we have on the topic.)