Collagen

Collagen peptides are a “hot” supplement(and can be expensive even though collagen itself is very cheap) and make claims that taking collagen peptides can help with skin care, ligaments/tendons repair, collagen synthesis and much more. But is there any truth to this? First, what are collagen peptides? They are highly bioavailable, small amino acid chains that contain high amounts of glycine, proline, lysine and hydroxyproline(which is not found in other protein sources, but is made by your body). Some collagen-rich areas in your body are tendons, ligaments, cartilage, hair/nails and skin. To date, there is very little evidence that taking collagen peptides can help with stimulate collagen production, build muscle, or strengthen ligaments or tendons. Most studies that show any evidence of these claims either 1)use a very small sample group or 2)use extremely high amounts of collagen peptides(a 2017 study had a sample size of 8, 4 of which got a placebo). The important thing to remember it’s impossible to know in advance where your body will use collagen peptides(or any amino acids for that matter) as they can be used to make all types of proteins besides collagen. Your body will prioritize where it will utilize its amino acids based on needs, like say healing an injury. You can get plenty of collagen peptides from food sources(bone broth is one). Personally, I think taking an efficaciously dosed EAA with vitamin C(a cofactor for collagen synthesis) would yield similar results as taking collagen peptides. More evidence is needed to definitively say that collagen peptides are any better than eating quality protein and food sources rich in vitamins and minerals. Food for thought