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10 Benefits of Collagen Peptides for Skin, Joints, Muscles & More

Collagen peptides offer a host of benefits not found with other dietary protein sources.

We’ve covered the basic science of what collagen is, how it compares to whey protein, and the differences between collagen peptides and gelatin in other articles.

This guide has everything you need to know about the cosmetic and health benefits of collagen supplements according to peer-reviewed scientific research.

1. Collagen Hydrates Skin from the Inside

Collagen occurs naturally in every type of connective tissue in your body, including your skin[*][*].

According to a 2019 review of 11 scientific studies, oral supplementation of collagen peptides can[*]:

  • Increase skin hydration levels 
  • Support skin elasticity
  • Reduce skin dryness, and
  • Diminish the appearance of wrinkles, fine lines, and other signs of skin aging.

Separate scientific studies have also shown that it can improve skin texture and support your body’s ability to protect your skin from wear and tear[*][*].

Most skin health studies use around 10 grams per day of collagen for best results. 

Perfect Keto grass-fed collagen peptides are formulated for maximum benefit on keto or any clean diet, contain MCT oil for added fat loss and satiety benefits, and come in 7 delicious low-carb flavors.

2. Collagen Supports Healthy Joints

Collagen peptides are shown in studies to support joint health for active people, athletes, and aging people.

A six-month study conducted at the Pennsylvania State University demonstrated that athletes with sport-related joint pain who took 10 grams of collagen hydrolysate every day reported lower pain levels at rest as well as during movement tests[*].

Two separate scientific reviews have concluded that collagen supplements help improve function and support wellness in people with osteoarthritis and other joint disorders[*][*].

Lastly, a study of 200 people over the age of 50 found that consuming 12 grams of collagen peptides every day for 6 months may support relief from back or joint problems[*].

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3. Collagen Supports Bone Health

According to a 2018 randomized controlled trial (RCT) of 131 postmenopausal women, taking 5 grams of collagen peptides every day for 12 months can support increases in bone mineral density and other measures of bone health[*].

In other scientific papers, researchers have also speculated that taking collagen peptides at an earlier age could help support bone health throughout the lifespan[*][*].

4. Collagen Supports Strong Nails 

According to a 2017 open-label trial of 25 women with brittle nails, taking 2.5 grams of collagen peptides per day for 6 months was shown to[*]:

  • Improve self-reported appearance of nails in 80% of women
  • Reduce broken nails by 42%
  • Increase nail growth by 12%

Overall, the daily routine improved nail brittleness and significantly reduced cracked or broken nails[*].

5. Collagen May Support Appetite Control

Generally speaking, protein is the most filling macronutrient, but collagen peptides may have additional appetite control benefits beyond other types of protein according to research[*].

A 2008 study found that consuming 20 grams of collagen peptides significantly increases circulating levels of GLP-1, a hormone that’s associated in research with better appetite control and successful weight loss[*].

The researchers concluded that their findings “may be applied to maximize satiety in obese patients as a means of improving adherence to calorie-controlled diets as well as provide better control of diabetic patients”[*].

6. Collagen May Support Brain Health

Emerging new evidence suggests that collagen peptides could support healthy brain structure and function.

In a study published in the journal Nutrients in 2020, 30 healthy participants aged 49-63 years were given 5 grams of collagen peptides per day for 4 weeks[*].

The researchers examined the subjects’ brain grey matter and brain connectivity using an MRI and also had them perform a battery of cognitive tests before and after the collagen regimen.

Following collagen peptide administration, the scientists measured significant improvements in brain structure, word list memory, and another verbal test that relates to cognitive language function. 

7. Collagen May Reduce Soreness and Improve Recovery After Workouts

A 2019 study of physically active men found 20 grams a day of collagen protein decreased their soreness and improved their physical performance after hard training compared to a placebo[*].

Whey protein is probably a better choice for recovery for most active people because it’s supported by more evidence, but if you don’t have whey on hand, collagen peptides can still help you feel less sore and recover faster after a workout.

8. Collagen May Support Gut Health 

Preliminary evidence suggests that collagen peptides might help support gut health. Specifically, a 2017 cell study found that collagen peptides enhanced intestinal tight junction integrity, which could reduce intestinal permeability.[*

Too much intestinal permeability is associated with leaky gut syndrome and other gut health problems in studies[*]. That said, the 2017 study wasn’t done in humans or even animals, so it’s too early to say whether these effects of collagen will translate to living organisms.

Don’t replace your probiotics or other proven gut health supplements yet, but pay attention to future studies on collagen and gut health, because this area is promising.

9. Collagen May Support Sleep Quality

Collagen peptides are high in the amino acid glycine[*]. 

Taking 3 grams of glycine is shown in studies to support sleep quality and reduce the amount of time it takes to get to sleep, and may also help reduce feelings of daytime drowsiness following sleep deprivation[*][*].

A 10-gram dose of collagen peptides provides around 2.5 grams of glycine, which might be enough to support sleep quality — or you can take 12 grams of collagen peptides pre-bed to get exactly the right amount[*].

10. Allergic Reactions and Other Side Effects Are Extremely Rare 

Because collagen isn’t made from plants or milk, people with specific allergies like nut or dairy allergies may be able to safely use it instead of foods they’re allergic to, provided that it’s produced in a facility that is allergen-free.

On the other hand, allergy to collagen peptides is very rare, but some people may still be allergic, so use caution if you aren’t sure (especially if you’re prone to allergies or sensitivities)[*].

According to a scientific review of 11 studies that included 805 participants, collagen supplementation is “generally safe with no reported adverse events”[*].

However, collagen is not a complete protein because it lacks the amino acid tryptophan. To avoid tryptophan deficiency, limit your collagen intake to no more than one-third of your daily protein intake (in grams of protein)[*].

What to Look for in Collagen Peptides

Collagen’s popularity means you can now buy inexpensive hydrolyzed collagen anywhere, but that’s not necessarily a good idea.

A study from the non-profit Clean Label Project found that of 30 collagen-containing dietary supplements tested from Amazon, over a third tested positive for lead and other heavy metals, and 13% exceeded maximum limits[*].

Cheap collagen powders also frequently contain sugar, artificial flavors, or unhealthy artificial sweeteners to mask the unpleasant flavor of low-quality collagen.

We recommend you buy only low-carb, high-quality, grass-fed collagen products that are guaranteed to be free of contaminants.

Perfect Keto grass-fed collagen peptides are the highest quality collagen protein available for keto or any clean diet. They contain powdered MCT oil for additional fat loss and satiety benefits and come in 7 delicious low-carb flavors.

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