Collagen Peptides
Bioactive peptides for skin elasticity and joint health
What It Is
Hydrolyzed collagen peptides provide amino acids (glycine, proline, hydroxyproline) that serve as building blocks for skin, cartilage, and connective tissue. Collagen production declines ~1% per year after age 25.
How It Works
Collagen peptides are absorbed as di- and tripeptides that accumulate in dermal tissue. They stimulate fibroblasts to produce new collagen and hyaluronic acid, and activate chondrocytes in cartilage.
The Science
Oral collagen supplementation: a systematic review of dermatological applications
Journal of Drugs in Dermatology (2019) · PubMed
Systematic review of 11 studies showing collagen supplementation improves skin elasticity and hydration.
Dosage
5–15g/day of hydrolyzed collagen peptides. Type I/III for skin; Type II for joints. Studies typically use 2.5–10g daily.
Safety
Very safe. Derived from animal sources (bovine, marine, chicken). Not suitable for vegans. Rare allergic reactions in those with fish/shellfish allergies (marine collagen).
Skeptic's Corner
RCTs showing skin benefits exist but are generally small and often industry-funded. Your body breaks collagen down into amino acids — it doesn't just route them to your skin. The benefits may partly come from simply providing glycine, which many diets lack.
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