In the ever-growing world of healthy supplements, collagen peptides are becoming popular. But, what do they contribute to the body?
RELATED: What Is Collagen Synthesis And How Can It Be Increased?
In this article:
- What Are Collagen Peptides?
- Collagen Peptide Benefits
- How Do You Boost Collagen Peptide Levels in Your Body?
Collagen Peptides | What the Body Gets from These Supplements
What Are Collagen Peptides?
Collagen is a type of protein produced by cells in connective tissues and found throughout the body. It has three types:
- Type One Collagen is important for the formation of healthy teeth, bones, and skin.
- Type Two Collagen is most widely recognized for the role it plays in providing structural support for cartilage.
- Type Three Collagen is found in the skin, muscles, and blood vessels.
This protein may be referenced to as endogenous or synthesized by the body. Or, it may be referred to as exogenous or synthetic and originating from a source outside the body.
Collagen peptides are a form of collagen in which the chains of amino acids are shorter than the others.
The collagen peptides in supplements are the exogenous and hydrolyzed type. They support natural collagen synthesis.
By doing this, the body produces more connective tissues.
Collagen Peptide Benefits
Collagen exists in the skin, bones, blood, ligaments, muscles, and cartilage. Encouraging its production enhances a range of body functions:
1. Improve Joint Health
Some people take collagen supplements for joint health. Aching joints become a problem because of age, lack of adequate protein in the diet, and cartilage wear and tear from working out.
For people with arthritis or who are seeking preventive joint repair, collagen peptides can be part of a comprehensive plan to boost joint health. These supplements can help decrease discomfort and swelling in the joints.
A study published in the International Journal of Medical Sciences followed subjects with osteoarthritis and who took collagen supplements.
Results showed that the people who took collagen supplements experienced a 40% decrease in symptoms. The intensity of the pain also decreased.
Another study, published in The Science Journal, followed people with rheumatoid arthritis. Those taking collagen supplements felt a significant reduction of symptoms.
A small number of participants even experienced complete remission.
2. Enhance Muscle Production
People who work out already know proteins like collagen are crucial for building lean muscle. The reasons for this are complex.
One element is the production of creatine.
It provides the fuel needed for muscle function. It also supports strength training.
Adding collagen peptides supplements to an overall resistance training routine can also help turn body fat into lean muscle.
RELATED: The Definitive List Of All Your Leg Muscles
3. Aid in Digestion and Decrease Inflammation
Like other parts of the body, the digestive system relies on connective tissues for optimum function. Internal inflammation can result when the system’s protective lining becomes too thin.
Once this happens, particles of undigested food may leak into the bloodstream.
Some people develop what’s known as a leaky gut syndrome. Others have been found to have low levels of natural collagen.
Increasing production through collagen peptides may help rebuild the digestive lining and reduce inflammation.
The main components of collagen peptides that are said to support gut health are:
- Glycine – believed to reduce GI inflammation related to conditions like irritable bowel syndrome
- Glutamine – associated with preventing gut inflammation and inhibiting oxidative stress of the intestines
Note: Consult your physician first before taking collagen supplements to relieve digestive discomfort.
4. Increase Skin Elasticity
What’s the main difference between younger and older skin? It’s the presence of collagen.
Natural collagen decreases with age. It, then, leads to less connectivity between tissue cells.
The inherent elasticity of the skin tissue reduces when this happens, and the signs of aging appear — dryness, discoloration, fine lines, and wrinkles.
Collagen peptides supplementation can boost skin elasticity.
One study found women experienced firmer skin within one month of taking collagen supplements. After two months, wrinkles decreased.
How Do You Boost Collagen Peptide Levels in Your Body?
While collagen depletes naturally as people age, there are some things that increase the rate at which it diminishes. These are some of the things people interested in boosting collagen production should consider:
- Avoid sunlight when possible.
The sun does more damage to the skin’s surface than anything people come into contact with on a regular basis. It’s one of the most important aging factors on the planet.
Wear sunscreen and wide-brimmed hats to limit exposure to harmful UV rays that break down collagen in the skin.
- Quit smoking.
Not only do chemicals in cigarettes damage collagen, but they also damage elastin in the skink, both of which are essential ingredients for fighting the signs of aging.
- Reduce sugar intake.
Sugar is bad for the human body. High sugar intake can deplete collagen reserves even faster than in people who limit their sugar intake.
- Choose a diet that is rich in vitamins A and C, as well as anthocyanidins.
They all work together to promote the formation of collagen. This includes a wide range of leafy green vegetables (both cooked and raw) and foods like:
- Bone broth soup
- Egg whites
- Mustard greens
- Turnip greens
- Take collagen peptide supplements.
This is to support your healthy lifestyle and green diet.
- Consider taking Body Protective Complex.
This is to help boost collagen synthesis.
To know more benefits of collagen peptides, watch this video from BioTRUST Nutrition:
Collagen peptide supplements should be only one part of living an overall healthy lifestyle. A diet rich in lean proteins, complex carbs, and a rainbow of fruits and vegetables also plays a vital role.
Balancing cardio, stretching, and strength training help boost heart health. They also help build muscle and enhance joint health.
Do you take collagen peptides? How do they help you achieve your health goals? Share your thoughts about the supplement in the comments section below.