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In the dynamic, ever changing world of health and beauty, one supplements has claimed an almost ubiquitous status – Collagen.
Collagen Peptides have long been touted for their rejuvenate properties and we’ll look at the associated science-backed benefits. It has come to prominence in recent years with a legion of loyal fans who swear by it as part of their daily ritual.
Collagen powder benefits are known to include supporting the optimal health of skin, hair, nails, muscle mass, bones, joints, digestion, and even better sleep & potentially weight loss.
This is why Collagen Peptides have become a staple in products across the health, pharmaceutical, sports, cosmetic industries as well as in functional food and beverages too.
This is in part due to pure Collagen’s renowned versatility. It has been used across a range of applications including powders, capsules, liquids, gummies, creams, serums, masks and even protein bars.
The two most available sources of Collagen are Bovine Collagen and Marine Collagen.
According to data from Mordor Intelligence, the UK market alone in 2023 was worth an estimated $26.81 million with this projected to grow to $37.9 million by 2028 representing a 6.65% year-on-year Compound Annual Growth Rate (CAGR).
If you’re reading this, the chances are you’ve probably already familiar with Collagen Powder. In this blog, we’ll bring all of the component’s parts together and look at whether it could be right for you.
Collagen is the most abundant protein in our bodies, making up ~30% of our body’s total protein. It has a fibre-like structure and compromised of amino acids which are the building blocks of proteins which form key components of bodily tissue like skin, nails, muscle, teeth, bones, gut lining and connective tissue.
These crucial proteins give these bodily tissue’s their elasticity, strength, cohesion and renewal. The word Collagen is derived from the Greek words “Kola” and “Gen” meaning gum and to produce respectively.
This is why collagen is associated with maintaining the structure, elasticity and youthfulness of the skin and preventing fine lines and wrinkles. It is also beneficial to healthy hair and nails as it provides several of the amino acids necessary for building keratin as noted by Healthline.
Collagen is integral to the strength of teeth and bone tissue as it is a principal component of the extracellular matrix (ECM), providing their strength and regeneration as noted in the National Library of Medicine.
Collagen also provides approximately 65-80% of connective tissue’s structure, such as joints, ligaments, tendons and cartilage by dry weight which endows it with its resistance to tensile and shear forces to avoid injury.
Collagen contains essential and non-essential amino acids. Our bodies can endogenously produce non-essential amino acids; however, essential amino acids must be obtained by our diets or supplementation.
There are 28 types of Collagens that have been identified to date. However, there are 3 main types most common on the market.
With age, our body’s natural Collagen production starts to decline, which can begin as early as our mid-twenties. Collagen production slows by approximately 1-1.5% a year from our mid-twenties according to research in the Open Access of Excellence website, with most individuals experiencing a change in their skin’s composition by the age of 40.
According to research by the American Academy of Dermatology, women also lose ~30% of their Collagen production in the 5-year period following menopause according to UCLA Health.
With Collagen accounting for ~75% of the skins weight, this decline in production results in the loss of skin’s fullness, sagging and the appearance of fine lines and wrinkles, as well as thinning hair, aching joints and decreasing muscle mass.
This loss can be accelerated by lifestyle choices that increase oxidative stresses and free radicals.
With age, comes wisdom and insight, but also wrinkles, stiff joints and a decrease in bone density and muscle mass…
A diet rich in Collagenous foods or via Collagen Supplements can help top-up our own Collagen levels to offset the decline in production as we age.
This is due to consumption of the amino acids glycine, proline and hydroxyproline. These tiny heroes of the amino acid world are known to support endogenous collagen production by providing the precursory building blocks necessary for our body’s own Collagen synthesis as reported in Havard T.H. School of Public Medicine.
Collagen production can be impacted by oxidative stress and free radicals.
Oxidative stress arises from an imbalance between the production and accumulation of reactive oxygen species (ROS) in cells and tissues and the biological system’s ability to detoxify these reactive products.
External factors like pollution, heavy metals and UV damage, as well as lifestyle choices such as smoking, heavy alcohol consumption, poor nutrition, lack of exercise and chronically low-quality sleep can significantly elevate ROS levels, and ultimately exacerbate aging. This causes oxidative stress, which damages cells, tissues and leads to a decline in Collagen production, source: Levels Health.
The process of aging is an inevitable part of life, like death and taxes…. Over time, proteoglycans and glycosaminoglycan production (like hyaluronic acid) decreases in the skin.
This weakens the skin’s structural integrity and reduces its capability to retain moisture leading to drier, thinner, wrinkle prone skin as reported in the National Library of Medicine.
For many, slowing aging is an important part of their daily beauty regime. According to Statista the Global Skincare market is projected to be worth an eye watering $181.20 BILLION (Yes, BILLION!) in revenue in 2023!
Collagen is renowned for improving the skin’s glow, fullness, elasticity and hydration. It is why it has become a staple for many health-conscious individuals to maintain their youthful complexion.
There is much hype around collagen with much anecdotal evidence supported by the Scientific literature.
A plethora of studies have demonstrated Hydrolysed Collagen’s effectiveness at improving skin’s signs of aging and slowing down the decline in our Collagen production.
A literature in the International Journal of Dermatology followed by a meta-analysis of the clinical trials.
8 eligible studies that completed randomised, double-blind controlled trials were reviewed and found that oral supplementation with Hydrolysed Collagen improved skin health and appearance over a 90-day period, vs. Placebo.
Across the studies, 1,125 people (95% women) aged between 20 – 70 participated, and reported at least one positive outcome to their skin’s health, out of the following metrics:
In another study from Japan, 66 women over the age of 40 were provided with 10g of Collagen over 56 consecutive days and monitored their results against a placebo group. The researchers found the women given collagen had a noticeable improvement in their skin’s moisture retention, during, and following the study as reported in the National Library of Medicine.
This study was repeated in France in a similar group over a 3-month period and found similar positive results in their skin’s moisture retention.
They consistently found Collagen taken both orally and topically demonstrated improvements in the skin’s elasticity, hydration, smoothness and the appearance of wrinkles.
Another notable benefit of collagen is its reported improvements in the quality, thickness and growth rate of hair and nails.
The reasons Collagen has proved beneficial is they are rich in amino acids, like glycine, proline and hydroxyproline. These amino acids are crucial for keratin synthesis, the protein responsible for supporting hair and nail’s strength and resilience.
Furthermore, collagen contributes to improved hydration and moisture retention in the skin, including the scalp. Adequate hydration is essential for maintaining healthy hair follicles and promoting optimal conditions for hair growth.
By enhancing the skin’s moisture levels, collagen indirectly support healthier and stronger hair and nails, as well as their growth and appearance.
A small-scale study by the Journal of Cosmetic Dermatology of 25 participants administered daily with 2.5g of Collagen found improvement in nail brittleness. It resulted in a 12% increase in the nail growth rate and 42% decrease in the frequency of broken nails.
Furthermore, 64% achieved clinical improvement in nail brittleness and 4-weeks post-treatment, 88% experienced an improvement in overall nail health. 80% of participants were happy with the treatment and agreed that Collagen had improved their nail aesthetics.
Although yet to be supported by formal studies, emerging anecdotal evidence suggests a connection between Collagen Supplementation and hair follicle regeneration to slow hair loss and greying, although this remains inconclusive.
Collagen is recognised for its benefits in supporting the strength, cohesion and overall health of joints and connective tissue.
Collagen is a key protein contributing to the formation of cartilage and connective tissue which cushion our bones and reduce friction during movement.
Being an integral protein, comprised of amino acids, Collagen Supplementation can promote our own body’s Collagen synthesis which form joints, cartilage and connective tissue.
By providing the required building blocks, Collagen support the body’s natural ability to repair and maintain connective tissue.
With age, the decline in our Collagen production can cause an increased risk of developing joint conditions. A common ailment is osteoarthritis, which causes the joints to stiffen leading to pain.
Collagen Hydrolysate supplementation has been shown to support osteoarthritis conditions as noted in a Brazilian Paper. They concluded that Hydrolysed Collagen had a positive therapeutic effect through protecting the articular cartilage, which was effective in pain relief.
An International Orthopaedics study corroborated the findings, concluding Collagen supplementation helped alleviate joint stiffness and self-reported pain across a range of functional everyday tasks for osteoarthritis sufferers.
Collagen has a similar positive effect in supporting strong and healthy bones as they form the ECM.
As noted in a Bone Research Paper, ECM is comprised of proteins called Collagen Fibrils which act as the scaffolding allowing minerals to form and crystallise which give bones with their strength.
With age, there is an increased risk of developing weak bone as our Collagen production declines. Osteoporosis is a condition typically impacting older individuals suffering from a reduction in bone mineral density, causing brittleness.
The group most effected by osteoporosis are older women due to the menopause effects on decreasing oestrogen production and its knock-on effects on increasing the rate of bone loss.
Collagen Hydrolysate supplements has been demonstrated to help sufferers of osteoporosis. A study found Hydrolysed Collagen had a positive therapeutic effect through increasing the mineral density of bones, and therefore their strength and composition.
Protein and weight training go hand in hand. According to Fortine Business Insight, the protein supplement industry was worth a whopping $27.41 billion in 2023 with it showing no signs of slowing down. Projections show it due to increase to $51.81 by 2030!
Being the body’s most abundant protein, and protein being an essential part of muscle growth, it makes sense that highly bioavailable Hydrolysed Collagen would support muscle mass.
A randomised double-blind placebo-controlled study by the British Journal of Nutrition involving older men with sarcopenia (muscle loss), reviewed the effects on muscle mass and function when providing the individuals with Collagen protein post workout.
The two groups were given an exercise regime, with one group receiving Collagen Peptides vs. the other group receiving a placebo over a 12-week period.
Both groups experienced an increase in muscle mass and strength as well as fat loss upon completion of the 12-weeks. However, the group who received Collagen Peptides experienced significantly better results in muscle mass, strength and body composition.
This study was replicated by Nutrients younger men with the two groups receiving either 15g of Collagen or placebo 60-minutes post full-body workout 3 times per week.
After the 12-weeks, you guessed it, the group administered with Collagen Peptides enjoyed an increase in muscle mass, strength and overall body composition showing Collagen Supplementation is a smart way to augment your hard work in the gym!
Additionally, the amino acids Arginine, Glycine and Methionine, all abundant in Collagen are required for Creatine synthesis which supplies energy to the muscles to aid workout performance.
In another study in Nutrients, Creatine has been shown to shorten work-out recovery time, especially for intense exercise by mitigating muscle damage.
Interesting, emerging evidence shows promise for Collagen Supplements improving sleep quality.
Glycine has been linked to sleep regulation. It is believed this is due to glycine acting as a neurotransmitter to modulate the sleep-wake cycle, promoting relaxation and better sleep.
Glycine is required for the synthesis of serotonin, which in turn is required for melatonin synthesis, which aid the circadian cycle.
A small study in the European Journal of Nutrition of young men with sleep complaints found that they had less awakening throughout the night over a 7-day period following taking 15g of glycine rich Collagen prior to sleep, compared to a group receiving a placebo.
Glycine was also found to help people fall into a slumber faster, more deeply and for an increased duration improving overall sleep quality.
It is thought this is due to glycine’s contribution to the aforementioned melatonin synthesis, which regulates the circadian cycle, but also for its effects on lowering core body temperature, a prerequisite for falling, and staying asleep throughout the night as noted in Neuropsychopharmacology.
The gut lining is also made up of… you guess it, collagen! (Hmm, starting to see a trend here!)
Collagen promotion of gut health and digestion is a lesser-known benefit of supplementation, with a study revealing only 31.4% of Dieticians prescribing it to patients with digestive issues in the USA according to JMIR Formative Research.
Collagen, as a vital protein in the body has a plethora of gut health benefits which aid the digestive function and promote overall health.
A healthy gut is more than just a buzz phrase. It promotes overall health and vitality through breaking down and absorbing nutrients to fuel our everyday bodily functions.
It contributes to a robust immune system, by bolstering the gut barrier as well as the nervous system, which can positively influence mental health.
The Cleveland Clinic notes, Collagen’s role in forming the gut lining (Intestinal epithelial cells), fortifying them to mitigate against leaky gut syndrome and gut inflammation to support digestion.
Although more research is needed, a study by the Advances in Experimental Medicine and Biology, notes the amino acids within Collagen are thought to be utilised in the gut to regulate the gut microbiota, feeding the good bacteria enabling them to proliferate.
Evidence suggests Collagen mitigates bloating. A study on healthy women showed an improvement in “mild digestive symptoms” and bloating through supplementing daily with 20g of collagen, independent of any other lifestyle or dietary interventions.
Ever increasing waistlines have become a global health crisis with obesity now more of a problem than food scarcity.
Research on Morbidity and mortality associated in the Annals of Translational Medicine with obesity shows obesity is linked to some of the world’s biggest killers and chronic illnesses.
These include cardiovascular disease and heart attacks; strokes; certain types of cancers; diabetes; pulmonary disease; organ failure; and even lower fertility (JEEZ!)
Studies have suggested Collagen Peptides may have a positive influence on weight loss.
In an animal study administering a high Collagen Peptide, high-fat diet found Collagen positively influenced the intestinal microflora to lower the firmicutes/Bacteroidetes ratio, which is associated with obesity.
In the first human randomised, placebo controlled and double-blind study by Marine Drugs found that the Collagen Peptides supported several other gut bacteria which exhibit anti-obesity effects via fat accumulation suppression and lipid metabolism regulation.
90 individuals took part in a 12-week study – one group receiving 2g a day of Collagen Peptides vs. placebo. They found that Collagen Peptides significantly improved results vs. placebo in both body fat percentage and body fat mass reduction.
Further indirect ways Collagen is thought to help with weight loss include promoting satiety and via increased muscle mass.
Healthline notes high protein diets promote feelings of fullness and stave off hunger. Protein increase satiety hormones glucagon-like peptide-1 and cholecystokinin as well as suppressing the hunger hormone, ghrelin.
Thermogenesis, which promotes satiety and energy use is also positively influenced by higher protein consumption.
Collagen as the muscle’s principal structural protein helps increase muscle mass. Muscle burns more calories at rest to promote weight loss.
Collagen Powder is a quick and easy way to ensure you look and feel your best, but Collagen can also be derived from dietary sources.
Some of the most Collagen rich foods include:
As can be seen from the science backed benefits cited in the studies, Collagen has certainly been demonstrated impressive results.
Which begs the question, so how long does it take to see results?
Although there is anecdotal evidence of results in a matter of weeks, and companies flogging Collagen claiming you’ll see results over night, results can often take a little longer to manifest.
Most Collagen studies, including the ones cited here reviewed Collagen’s effectiveness over a 8–12-week period to demonstrate noticeable results.
So, although you may see results sooner, if you don’t get overnight results, you’re not alone. It is best to stick with it for a minimum of 8-weeks and assess the results after that.
The short answer is no. Collagen is only derived from animal sources. There are a multitude of ‘Vegan Collagens’ on the market, however, this is purely a marketing term and is misleading.
It’s like calling plant-based burgers meat… or almond juice milk…. Why do they keep doing that? Hmm…
However, although they do not actually contain Collagen, they do contain ingredients said to aid Collagen production. These ingredients typically include ceramides, minerals such as copper and Vitamin C.
At the time of writing, there is little scientifically backed studies to support the efficacy of ‘vegan collagen’.
Ultimately, the cliché of you are what you eat holds true, so there are factors to consider when purchasing your Collagen as not all brands are created equal.
For optimal absorption, you should purchase Hydrolysed Collagen. This is an enzymatic process, known as hydrolysis which breaks down the Collagen into Peptides which have a far lower molecule weight making them highly bioavailable.
Collagen should ideally be sourced from animals that have been raised on their natural diet. This means that Marine Collagen is wild caught, and Bovine Collagen is derived from free roaming cows consuming a grass-fed diet.
This ensures, not only that the animals enjoy healthier living conditions, but they also avoid an unnatural diet of corn and soy.
It is good to check your supplements do not come from cows exposed to hormones and antibiotics as well as GMO or Pesticides contaminated feeds.
You should ensure every batch of supplements are independently 3rd party tested. They should test heavy metals, pesticides, toxins, PCB’s and other contaminants.
Some Collagen supplements contain additional vitamins and minerals, which can be good or bad depending on the outcomes you’re after.
It is important to ensure your collagen supplements do not contain fillers, binders and flow agents as these dilute the active ingredients and the Collagen’s goodness.
Finally, it is good to be conscious of the dosage brands are offering. Although there is no official daily recommended dose, the general consensus is a daily dose should be between 10 – 20g.
Some leading brands will ‘appear’ to offer a ‘like-for-like’ monthly supply to compete in the market by offering a lower recommended daily dose to create a monthly supply.
As avid health and fitness enthusiasts, we know the importance of ensuring you’re in control of what goes into your body.
This is why one of Our Guiding Principles is Excellence. Nutrition is foundational to nourishing your body and supporting a demanding lifestyle. That’s why we are only interested in delivering you the best and will never compromise on quality.
You will never find any fillers, flow agents, binders or other additives in our supplements. They offer little to no nutritional value and only dilute the goodness. They can also cause digestive issues and block nutrients absorption.
Our supplements are sourced from free pasture raised cows consuming a natural diet of grasses, herbs and flora, free from the use of hormones and antibiotics or GMO feeds and pesticide exposure.
Our Natural Type 1 & 3 Bovine Collagen Peptides contain 18 amino acids, including all 9 essential ones. This ensures you get all of the benefits they bestow, including some of the principal ones below:
All these benefits are obtainable through one quick and easy spoonful of goodness in your morning coffee! Our Collagen is flavourless, odourless and a convenient way to ensure you’re getting the nutrients your body craves.
Finally, we ensure every batch is independently 3rd party tested. These tests include heavy metals, pesticides, toxins, PCB’s and other contaminants. Every batch is Traceable through the supply-chain to bolster safety.
We’re offering £5 off your first purchase at checkout by using code: CARNIVOR£5
P.S. since launching our Grass-fed Bovine Collagen Powder in November 2023, we’ve received 11 Five Star Reviews at the time of writing (January 2024).
Now, shameless plug aside… and it was shameless (we know)…
Collagen Peptides have shown heaps of promise across a range of science-backed benefits and there is an ocean of anecdotal evidence to back up its efficacy.
Collagen Peptides benefits are promising, and they’re simple to incorporate into a healthy diet and active lifestyle and could make a fantastic addition to your health and beauty routine enabling you to thrive and age gracefully.
By the same token, they may not be for you if they are not providing the results you’re looking for. As noted, most of the trials cited supplemented for 8-12-weeks, so with most supplements, diets and exercise regimes, it will take a bit of commitment.
The Nutrition and Food Supplement Industries do some excellent work but managing expectation is often lacking with most brands having the ‘overnight solution’ to any problem you may have…
However, nutrition and health are life-long commitment and the best time to start was yesterday… that being said, the second-best time to start is today.
When selecting a brand, it’s crucial for it to works with you and your goals. if you are not getting the results you’d like, or you’re interested in trying out another brand, that could be a fantastic way to optimise results. Trial and error are part and parcel of the process.
In the world of Nutrition and Food Supplements, when you find a brand that gets you the results, it encourages trust, and more so, than with other products, trust is essential when you are consuming the product.
That’s why we believe until you find the results, you’re after, it is important to shop around and find the products and brands that work for you.
We hope you’ve found this helpful, and it’s piqued your interest in the benefits of Collagen Peptides. If so, and you think someone else would find it helpful, feel free to share.
If you’d like to read more, the below link will take you onto our other blogs.
The Carnivore Diet Benefits: Your Double Sexy Guide to Thrive (on Meat)
Not so Offal? Organ’s v ‘Superfoods’ & The Top 10 (Research-backed) Benefits
The Top 8 Ancestral Hacks: Increase Productivity, Energy & Well-being
Cows & Carbon Emissions: Can Livestock Farming be Sustainable? (a Review of the Arguments)
5 Delicious Grass Fed Liver Recipes – Your Ultimate Guide to Beef Liver
Beef Liver Benefits: Why This King of the Superfoods Belongs in Your Diet
Grass-fed vs. Grain-fed: Why Grass-fed Beef is Better?
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