Are Collagen and Other Peptide Supplements Worth It?

One of the more popular groups of supplements in recent years is collagen peptides and other peptides typically taken for arthritis and inflammation control and/or anti-aging skin effects.

Before I get into the potential benefits of such supplements, let’s briefly discuss what collagen and peptides are. Collagen is a largely protein-based substance that comprises a high percentage of the “soft-tissue” structures of the body. It is found in animal proteins in general, but it particularly high in the bits of meats we tend to trim out and discard – the tendons, cartilage, and other extra-chewy parts. Because more of these less-prized parts are left in ground meat than in whole meats, ground beef, pork, turkey, etc. are the richest dietary sources. There is also significant collagen in fish skins, which again, tend to get trimmed off of the meat before consumption.

Protein is composed of large chains of amino acids that must be broken down during digestion to be absorbed. It was once thought that only individual amino acids could be absorbed, but it is now known that peptides – chains of two or three amino acids are, in fact, absorbed by the GI tract under normal conditions.

Collagen from meat is sometimes called intact or “native collagen,” and it is a long chain that must be broken down to the peptide and amino acid components to be absorbed. Supplements typically contain collagen (or other protein in the case of other types of peptides) that has been hydrolyzed – pre-broken down to the peptide level.

So, what potential benefits are there to such supplements?

The most-studied of the peptide supplements is hydrolyzed collagen (most often from bovine sources), so I’m going to focus on that, but keep in mind that other peptide supplements may have as good, or better effects for some individuals (there’s quite a bit of variation in how effective these supplements are from one person to another). The primary difference between collagen and other peptides is the specific amino acids present.

Collagen peptides do seem to provide an anti-inflammatory effect in joints and surrounding tissues. There appears to be more than one mechanism involved. First, in rheumatoid and other auto-immune arthritic conditions, it appears that the collagen peptides reduce the tendency of the immune cells to attack the body’s own collagen in the joints. In essence, with more collagen peptides in the blood, the immune cells become less activated to attack the collagen in the joints.

In addition, collagen peptides interact with the cells of the body (known as chondrocytes) that produce joint cartilage and signal them to step up production. More joint cartilage provides cushioning and smoother surfaces and reduces mechanical stress and wear and tear of the joints, which in turn reduces inflammation.

In terms of skin, collagen peptides do appear to somewhat reduce wrinkles, although many of the studies have been produced by the anti-aging / beauty industry and may or may not be the most reliable due to conflicts of interest. One recent not industry-funded study did confirm a mild but significant reduction in wrinkles associated with collagen peptide supplementation.

In both anti-inflammatory / anti-arthritic effects, and in anti-aging effects of the skin, the statistical results of taking collagen and other peptides are relatively mild. That said, some individuals get fairly dramatic results. Everyone has slightly different biochemistry and cellular processes, and as with most supplements and medications, results vary considerably.

Another consideration is that most of the studies on collagen and peptide supplements to date have been relatively short-duration – a few months or less. Greater statistical improvements might be seen with longer-term use.

While certain peptide supplements can be a bit pricey, hydrolyzed collagen peptides are relatively inexpensive. They also have few significant adverse effects if taken in the usual dosages of 2.5 to 5 grams per day.

For people with significant problems with chronic inflammation, particularly arthritic conditions, or for those hoping to take a few years off of their faces with some mild wrinkle reduction, collagen peptides and other peptide products are probably worth a try.

Collagen peptides are available in powder (that you mix with liquid as a smoothie or shake), pills, and gummies, but the powder is probably the most practical to get the suggested daily dose. Other peptides may be practical in pill or gummy form, as the recommended dosages are sometimes lower than for collagen. Collagen peptides are usually bovine (cow) sourced, but there are also marine collagen products from fish skin as well (although most studies have been performed using bovine collagen).

Until next time…

George F. Best, D.C.