Taking collagen peptides has become a popular way to improve your skin&#;s appearance, nails, joint function, and gut health. At some point, you may have come across a fitness or health influencer promoting collagen supplements and raving about their benefits.
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Collagen peptides are supported by many studies showing how they can be beneficial for overall health and wellness. This article discusses the basics of collagen peptides, reasons to include collagen proteins in your daily routine, their possible side effects, and how to take them.
Collagen peptides, also known as &#;hydrolyzed collagen&#; or &#;collagen hydrolysate,&#; are an easy-to-absorb version of whole collagen. Your body naturally produces collagen, which makes up your skin, hair, and other tissues.
By taking collagen that has undergone hydrolysis &#; meaning that it has been broken down into peptides (short chains of amino acids) for easier digestion and absorption &#; you can enjoy its anti-aging effects (*).
Collagen peptides are available in various forms, such as powders, capsules, and drinks. Manufacturers extract them from bovine (cows), porcine (pigs), and marine (fish) sources. They&#;re particularly high in the amino acids glycine, proline, and hydroxyproline, which serve as the building blocks of our skin, bones, and cartilage (*).
By taking a collagen peptide supplement (alone or with a co-factor such as vitamin C), your body receives an abundance of amino acids needed to support and strengthen your body.
For instance, women over the age of 20 may start supplementing with animal collagen to slow down the signs of skin aging (*). On the other hand, those who lift weights and exercise frequently may use it to preserve or build muscle mass and improve strength (*).
There&#;s no shortage of studies showing what collagen peptides can do. You&#;ll learn more about them in the section below.
Not sure why you might want to consume collagen peptides as part of your regimen? Here are some advantages backed by research.
It&#;s not surprising that collagen is used for skincare, especially when it comes to improving skin hydration. Aged skin is more prone to dryness, along with other changes, such as decreased elasticity, fine lines, wrinkles, and sagging (*).
One trial showed that moderate doses of collagen peptides are able to produce significant changes in the skin in as little as 12 weeks (*).
In the study, healthy women who were at least 35 years old received 2.5 grams of collagen peptides along with vitamin C, zinc, and biotin (which are collagen co-factors) (*).
After 12 weeks, those who took collagen experienced an improvement not just with their skin hydration, but also their skin elasticity, density, and roughness (*).
Moreover, a systematic review of randomized, placebo-controlled trials in humans found that using collagen supplements (short-term or long-term) is beneficial for wound healing and skin aging, and that they&#;re generally safe (*).
Joint health can be a problem among older people and individuals who overuse them. The latter includes athletes and those performing repetitive tasks that place constant stress on their joints, leading to overuse.
Since collagen is part of your connective tissue, it plays an important role in preserving your joints. Collagen peptides can be a convenient and healthy way to reduce joint stiffness, pain, and improve joint function.
For example, a 24-week study discovered that athletes who received 10 grams of collagen hydrolysate experienced a reduction in joint pain regardless of whether they were at rest, walking, standing, and lifting (*).
This study highlights the value of collagen as a dietary supplement to mitigate joint deterioration in individuals who are more likely to experience it.
Collagen is found in your bones. Type 1 Collagen, in particular, comprises 90% of the total collagen in bone tissue (*).
Bone density and strength decreases with age. In fact, after the age of 50, bone breaks down faster than it forms, which speeds up bone loss. Women, in particular, are more vulnerable since their bones are smaller and estrogen levels fall during menopause (*).
In one study, a group of 131 postmenopausal women with low levels of bone mineral density were administered either 5 grams of collagen protein or a placebo for a 12-month trial (*).
At the end of the trial, the collagen group showed improvement in bone mineral density, along with a favorable shift in bone markers, which indicated increased bone formation and reduced bone degradation (*).
Thankfully, most supplements contain Type 1 Collagen, which is specific for bone health aside from skin health.
Nails become dry and brittle due to increasing age, if not due to nutritional deficiencies or a health condition (*).
While research on collagen for nail health isn&#;t abundant, there&#;s evidence showing that collagen peptides improve nails by reducing the likelihood of brittleness.
One study in 25 individuals found that taking 2.5 grams of collagen peptides once daily for 24 weeks increased nail growth by 12%. In addition, 64% of the participants experienced an improvement in nail brittleness and a decrease in the frequency of broken nails (*).
What&#;s also interesting is that 80% of the participants were completely satisfied with the collagen treatment (*).
Those who are looking for a supplement to support weight loss may benefit from collagen peptides. For starters, collagen is a protein &#; and protein increases satiety or the feeling of fullness.
This explains why foods, such as eggs and meat (which are sources of amino acids that form collagen) help modulate your food intake (*).
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On top of controlling appetite, eating more protein helps to increase thermogenesis. What this means is that you&#;ll end up burning more calories (*).
So, aside from consuming protein-rich foods, it&#;s a good idea to supplement with collagen peptides, especially if you have higher protein needs or are following a high protein diet plan.
Exercise creates small tears in your muscle fibers. Also, you&#;ve probably heard of DOMS or delayed onset muscle soreness, which may appear 12 to 14 hours following a workout. Such workouts include doing deep squats, running downhill, and eccentric movements in general (*).
While whey protein is the better choice when it comes to muscle recovery, collagen peptides can be an alternative if you don&#;t have whey.
A study examining collagen peptides found that those who took collagen peptides experienced reduced soreness at 48 hours post-exercise. The participants consumed 20 grams of collagen peptides a week before and two days after the exercise (*).
Leaky gut refers to increased intestinal permeability, which means that your intestinal barrier is impared. Unfortunately, too much intestinal permeability leads to other gut problems and organ disorders (*).
Evidence suggests that collagen peptides may support gut health. According to a study, marine-derived collagen peptides improved intestinal tight junction integrity. These tight junctions in our intestinal cells serve as an essential barrier to molecules that cause inflammation (* , *).
Although collagen supplements support gut health, it&#;s still important to consult with your doctor if you&#;re taking other gut supplements, such as probiotics.
Collagen peptides are generally safe for most people (*). However, you still need to be aware of certain factors that may lead to unusual symptoms.
For example, those with fish allergy may experience an allergic reaction towards marine-derived collagen. Symptoms include nausea, hives, and difficulty breathing. In that case, you may want to choose grass-fed bovine collagen instead.
Moreover, note that collagen is not a complete source of protein. In particular, it lacks the amino acid tryptophan, which can be obtained from foods like chicken, pork, cheese, nuts, and seeds. This means that collagen peptides shouldn&#;t be your only protein source to avoid tryptophan deficiency (*).
It&#;s also worth mentioning that not all collagen is animal-based. Vegan collagen, in particular, does not provide collagen peptides, but rather micronutrients that act as &#;collagen boosters.&#;
When taking collagen peptides, be sure to read the label to know the recommended dosage per day. Most studies usually suggest consuming between 2.5 grams to 20 grams of hydrolyzed collagen daily.
If you have allergies or are trying to avoid certain ingredients that might interact with your current medications, check the label on the collagen product.
Also, pregnant and breastfeeding women should be careful about the supplements they&#;re taking &#; collagen or not. There&#;s no doubt that protein is vital during pregnancy, but you should talk with your healthcare provider before taking any supplement.
You can take collagen in the morning or at night while following the recommended daily dose. Collagen capsules can be taken with a glass of water. Powders, on the other hand, can be mixed with plain water or added to your coffee or smoothie (depending on its flavor).
If you want to boost the benefits of collagen peptides, try incorporating collagen-enhancing ingredients. For instance, vitamin C stimulates collagen synthesis. In addition, it helps remove oxidants from environmental pollutants and UV sun exposure (*).
You may find various suggestions on taking collagen, but the best method is the one that fits your lifestyle and needs.
Read below to explore answers to common questions on collagen peptides:
Most studies show that you can start experiencing positive changes in as little as 4 weeks. These changes become more prominent around 24 weeks or 6 months. Of course, other factors may affect how soon you&#;ll see results. This includes your nutrition and lifestyle habits.
It&#;s best to keep your collagen peptides supplement in a cool and dry area. Proper storage should help the supplement stay fresh and last longer. Your collagen of choice should include storage tips on its container, so be sure to read the instructions.
Collagen differs from collagen peptides in that collagen peptides have undergone processing, which allows your body to absorb them better. In a nutshell, one is a whole form of collagen and has low bioavailability, while the other is a broken down form and is highly bioavailable.
Taking collagen peptides daily should not cause unusual symptoms, unless the supplement itself contains ingredients (apart from collagen) that trigger negative reactions. Also, since collagen peptides are a form of supplement, they should not replace a whole foods diet, which includes various protein sources like meat, eggs, poultry, and nuts.
If you&#;re in your forties and you still have not taken collagen, know that it&#;s not too late. Anytime is a great time to supplement with hydrolyzed collagen &#; although it&#;s a good idea to get started in your 20s since collagen in the skin decreases by 1% after the age of 20.
Collagen peptides are a research-backed supplement that help preserve your body&#;s collagen levels. You can take them as a capsule, powder, or ready-made drink depending on what you buy.
The abundance of the amino acids glycine, proline, and hydroxyproline in collagen makes it particularly useful for skin hydration, joint pain, and workout recovery, among others.
Planning to incorporate collagen into your regular routine? Before purchasing one, know if you&#;re allergic to fish or any possible interactions if you&#;re also taking prescription medications.
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All things considered, hydrolyzed collagen can be a healthy part of your lifestyle. Get started with Perfect Keto&#;s grass-fed collagen powder. It&#;s dairy-free, sugar-free, and comes in 7 different flavors.
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When it comes to skin, hair, nail, and joint care, collagen supplements are the way to go. But, with options like collagen pills and powders available, how can you know which type and brand will give you the anti-aging results you've been longing for? In this article, we'll highlight the difference between collagen powder vs pills.
Collagen is a crucial protein and a key macronutrient that serves as a building block for the body. Its unique amino acids&#;glycine, proline, and hydroxyproline&#;contribute to improved skin elasticity, stronger hair, and better joint health. Collagen supplements are available in different forms, such as pills, powders, and liquids. Choosing the right form depends on your specific health goals, dosage needs, and personal preferences, making it essential to understand the benefits and applications of each type.
Choosing the best collagen supplement can be tricky. While both powder and capsule forms are popular, they differ significantly in dosage, convenience, and usage. Understanding these differences can simplify your decision-making process and help you pick the most effective option for your needs.
Collagen supplements are an effective and easy way of keeping the levels of collagen in the body, which starts to decline with age, in check. This is because collagen, which is one of the most abundant proteins found in the human body, is the major component of the connective tissues of the skin, bones, cartilage, joints and tendons.
Collagen is primarily made up of three types of amino acids namely; glycine, proline and hydroxyproline, all of which aid in maintaining the elasticity of the skin, health of the joints and density of the bones. But with time, people tend to lose the ability to produce collagen with studies estimating that the average decrease is around 1% every year.
This is why including a collagen powder in a regimen on top of the daily food intake has alleviated concerns of old age, visible marks on skin; pain in joints and weakening of hair. Sources of food that contain collagen are bone broth, gelatin and animal connective tissues but for the population that does not eat these foods, supplementation is a better option.
Collagen supplements can generally be found in three basic forms : in the form of pills, powders and liquids. Each form offers distinct advantages and can be selected depending on one&#;s inclination, way of living and particular health purposes.
Collagen pills (tablets or capsules) are defined as hydrolyzed protein powder in capsule form. This type of food supplement is well known for its purity and additional ingredients are kept to the minimum. The capsules are easy to swallow and perfect for people who do not like or want the hassle of taking flavored supplements. Deficiency of protein in a unit dose tends to be the case because the tablet sizes are small. To achieve the same level of supplementation as one scoop of collagen powder, it may take several capsules for the consumption of such dosages encapsulated in a single serving making it limiting for people wanting a higher daily dosage.
Collagen powder offers a versatile and higher-dosage option compared to pills. Typically available in both flavored and unflavored varieties, collagen powder can be easily mixed into beverages like coffee, smoothies, or water. This form allows for the inclusion of additional skin-enhancing ingredients such as vitamin C, hyaluronic acid (HA), and natural sweeteners. The flexibility of collagen powder makes it a popular choice for those looking to incorporate a larger dose into their daily diet while customizing their intake.
Both collagen pills and powders are popular supplements for boosting skin, hair, joint, and nail health. However, they differ in terms of ingredients, convenience, absorption rates, and cost. Understanding these differences can help you make an informed choice based on your preferences and health goals.
Even though collagen capsules vs. powder seem to be different, they do have some similarities. So, before digging into their differences, let's talk about their similarities.
Currently, there seems to be no difference in the absorption rate between collagen capsules vs powder. Both collagen powders and pills seem to be equally effective and with the same absorption rate.
Collagen pills or powder can both be flavorless. This can be ideal for people who don't like to take flavored supplements. It makes adding to other beverages or foods easier without affecting the final product's taste.
Now that we've gone over the differences between collagen pills vs. collagen powder let's go over their differences.
One of the biggest differences between these collagen supplements is that collagen powder has more wiggle room when it comes to other ingredients.
While it is a matter of personal preference, collagen powder can be a better alternative for your overall complexion due to the fact that this form of collagen supplement often comes backed with other skin-loving ingredients that can not only boost collagen absorption but also target other ailments along the way.
Another major difference between collagen peptide capsules vs. powder is the amount of protein they have. Since collagen pills are smaller, it means you get a lower amount of collagen per serving.
In most cases, collagen pills won't have more than one gram of collagen per serving. This means that in order to get the same amount as a powder, you would need to take 10-15 servings in pill form per day - an unrealistic and potentially damaging number of capsules.
If you're looking at collagen as a way to increase your amino acid intake, we highly recommend powder form.
While some people have no issues swallowing supplements in pill or capsule form, others cannot do it. Research shows that 40% of adults have trouble swallowing pills, meaning that powdered collagen might be a more suitable option.6 Since you can place collagen powder in any beverage (or certain foods), collagen powder is a far easier way to increase your collagen consumption.
Finally, while this might vary between each company, collagen powder vs. pills seem to have different prices per serving. The prices between collagen peptide pills vs. powder might vary if they have other ingredients (like vitamin C).
And, it also depends on how much collagen you need. As mentioned above, you might need to take several servings if you are purchasing collagen in pill form, which can lead to a more expensive option.
We've already seen the possible benefits of collagen supplements. But, when you need to choose one type of supplement, which is the winner between collagen pills vs. powder?
Some people seem to believe that collagen pills might be more easily absorbed than collagen powders but currently, there is not enough evidence to determine whether one is better than the other. Regardless of the choice, collagen powder and collagen pills seem to be more effective (in some cases) than solely relying on topical collagen.
While it comes down to personal preference, here are some reasons you might want to opt for collagen powder instead of pills:
Struggle (or dislike) swallowing pills
Want to add collagen to your diet as a primary source of protein
Prefer adding your collagen to meals or beverages
Want to take a larger dose of collagen per day
If you decide that collagen powder is the best option for you, Taut® Premium Collagen Powder is an excellent option. One sachet provides 1,500 mg of marine collagen peptides sourced from Red Snapper in the Indian Ocean. Other reasons you might want to include this as a part of your daily routine are:
It combines elastin peptides and 5 mg of hyaluronic acid to improve skin elasticity
It provides a potent dose of powerful antioxidants, like grape seed extract
It doesn't have any preservatives, and it is gluten-free and dairy-free.
Some people are already used to taking several pills daily, so adding another one won't hurt their routine. Here are some reasons you might prefer to add collagen pills to your daily routine:
You want to travel light
You dislike the taste of powders (regardless of whether they are unflavored or not!)
You are already used to taking several supplements on a daily basis
Now, what happens if you feel that powders and pills are not the best option for you? In this case, liquid collagen may be your best bet!
Liquid collagen is an easier-to-take, more potent alternative that tastes delicious. Unlike most collagen supplements, collagen drinks are easily absorbable by the body. They're designed to support the overall structure and health of your skin, leaving you with a glowing complexion.
Taut's Advanced Liquid Collagen Supplement Formula contains 13,000mg of marine collagen peptides, responsibly sourced from Red Snappers in the Indian Ocean. Moreover, our formula also contains grapeseed extract, vitamin C (for its collagen-absorbing properties), HA, and elastin peptides to improve skin elasticity, ceramide, DNA, and vitamin B6.
If you're looking for the most potent liquid collagen formula designed to target fine lines and wrinkles, reduce the early signs of aging, and improve skin tone and texture, look no further than RenewSkin Co.'s advanced formula.
Knowing when and how much collagen to take can make a huge difference in the results that you achieve. whether you choose to take collagen powder supplements or pill/capsule alternatives, it's important that you:
Choose the correct supplement
Take the correct dose
Take it at the best time of the day
Here, we'll tell you the best way to take most collagen supplements for beautiful, glowing skin:
Knowing the "when" can be challenging. While some people might say that it is better to take collagen supplements in the morning, we highly recommend you take your collagen in the evening. This is because at night, the body goes through a rest and repair process - and the skin is no exception.
Evidence suggests that to get the most out of collagen, you should take between 3 to 15 grams per day.
One benefit of collagen is that it contributes to the daily intake of protein. According to the ISSN, the recommended protein intake is 1.4 to 2.0 grams of protein per kilogram of body weight.7 So, if you are having trouble reaching your daily intake, adding one or two servings of collagen can help with muscle mass, bone health, and your complexion, as well as the strength of your hair and nails, among other things.
Collagen pills are very straightforward to take. Simply read the label on your product and take the number of pills that the manufacturer recommends on a daily basis.
You can do more with collagen powders. Here are some ways for you to incorporate collagen powder into your routine.
Should you add collagen in your coffee? Find out the pros and cons here!
Collagen supplements can be a great way of helping improve skin, hair, nails, and joints. While still more research is needed to determine its effect and dosage long-term, the current finding seems promising. There are different supplements, such as powders, pills, and liquids. But, when it comes to deciding on one, are collagen pills or powder better?
Ultimately, the decision relies solely on personal preferences. They both have their pros and cons. When it comes to choosing one, make sure to select the one that is going to help you stay consistent in your collagen intake. After all, the greatest benefit seen with collagen supplements is when you add them consistently to your daily routine.
Looking for an easy and tasty way of introducing collagen to your routine for a more vibrant, beautiful, and youthful complexion? Look no further than RenewSkin Co.'s anti-aging Ms. Marvelous program.
Designed to reduce the early signs of aging, our Ms. Marvelous program comes with three boxes of Taut Advanced Liquid Collagen Formula, one box of Taut Collagen Masks, and one box of 60 Taut Collagen Powder Sachets. Made with collagen hydrolysate, our potent formula contains an optimal dose of vitamin C, grapeseed extract, and hyaluronic acid among other skin-loving ingredients.
Unlike powders and pills, this collagen supplement program will provide you with results in just 21 days. Say goodbye to fine lines and hello to red carpet radiance!
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