How to Get What You Want from Collagen Peptides

Collagen supplements are everywhere, including in coffee creamers, gummy vitamins and protein bars. And for good reason: benefits of a daily scoop include glowing skin, healthy locks and stronger bones and joints.

But with so many collagen supplements on the market, choosing the best collagen peptides can feel daunting. Which type of collagen is best? What ingredients should you avoid? And what the heck does hydrolyzed collagen mean?

Keep reading to learn more about the benefits of collagen peptides and learn how to choose the right collagen peptides powder for you.

WHAT IS COLLAGEN?

Collagen is the most abundant protein in the body, making up about 30% of total protein.^[1] Some even call it the “glue of the body” because its strong fibers hold together bones, skin, joints, tendons and ligaments.

As we age, collagen production starts to decline (poor diet, sun damage and exposure to toxins can also speed up this process). This leads to skin that’s less elastic and more susceptible to wrinkles and fine lines.^[2]

WHAT ARE COLLAGEN PEPTIDES?

Collagen supplements have become one of the most popular ways to support your collagen intake. Collagen peptides, also known as hydrolyzed collagen, are made through a process called hydrolysis.^[3] The collagen is broken down into small pieces so the body can better absorb it.

Collagen peptides provide essential building blocks for natural collagen production. Glycine is the most common amino acid in collagen;^[4] it’s what gives collagen a strong and resilient structure. Collagen supplements are the most abundant source of this amino acid.

SOURCES OF COLLAGEN

If you want to boost your collagen intake, there are many collagen-rich foods to include in your diet. This primarily includes the connective tissue of animals such as cows, chicken and fish.^[5]

Your body’s digestive enzymes split the collagen in food into peptides and amino acids. In collagen peptide supplements (most source their collagen from animals), that work is already done. The collagen has been hydrolyzed, so your body can more easily absorb it.

Here are a few examples:

• Chicken skin
• Pork skin
• Beef
• Fish
• Bone Broth
• Sardines

TYPES OF COLLAGEN

The body has 28 types of collagen, but the most common and important types include type 1 and type III.

• Type I is the most prevalent type of collagen, making up 90% of the body’s collagen.^[6] It is strong and flexible, found in all connective tissues. This includes bones, skin, joints, cartilage and teeth.
• Type III is the second most prevalent type of collagen. It acts as a flexible mesh that supports cells and organs.^[7]

Related: Learn what makes Bulletproof Collagen Proteins different

WHAT ARE THE BENEFITS OF COLLAGEN PEPTIDES?

Joint & bone support

The body’s joints, bones and ligaments depend on the amino acids found in collagen for strength and flexibility. Many studies have found that collagen peptide supplements may benefit joint comfort and function.^[8] They also promote joint flexibility and support bone strength.

Glowing & hydrated skin

You might not find them behind the beauty counter, but taking collage peptides for skin may provide age-defying results.

Using a hydrolyzed collagen supplement may increase skin elasticity (what keeps skin plump and firm). It may also boost hydration and prevent signs of aging (think fine lines and wrinkles).^[9]

Taking collagen peptides for hair may also have benefits. Collagen stimulates the growth of keratin, a protein in hair, skin and nails. This may make hair follicles stronger and less prone to breakage.^[10]

HOW TO CHOOSE THE BEST COLLAGEN PEPTIDES

Use this quick, helpful guide to choose the best collagen peptides.

Look for grass-fed or pasture-raised collagen

Look for the words “grass-fed” and “pasture raised” on the label. Collagen peptides are commonly sourced from cows. Choose ethical sources that use parts of the cow that would otherwise go to waste. This supports sustainability and ensures a premium quality product. Bulletproof Collagen Protein comes from grass-fed, pasture-raised cows. Our collagen peptide products don’t contain any hormones, antibiotics or GMOs.

Read the ingredients

Lower quality collagen may contain fillers, artificial colors or flavors. Each serving should provide 2.5 grams to 10 grams of protein.^[11]

Bulletproof Unflavored Collagen Peptides Powder is pure, hydrolyzed collagen from cows. It contains no added sugars.

Look for bioavailable collagen sources

Foods like fish, bone broth and chicken skin are natural sources of collagen. The disadvantage is that your body requires more energy to break them down and access the collagen inside. If you enjoy eating those foods, include them in your healthy diet. But if you want the benefits of collagen peptides, choose a supplement.

Collagen peptides are more bioavailable, ready for your cells to use. Look for hydrolyzed collagen, collagen hydrolysate or collagen peptides on the ingredient list.

Bulletproof Collagen Peptides have been hydrolyzed, making it easier to put those collagen peptides to work. The process is gentle enough that it preserves the benefits of collagen.

Consider how well it mixes into drinks

The hydrolysis process makes collagen powder dissolve well in hot or cold liquids. (It’s also more pleasant to drink hydrolyzed collagen peptides in coffee or smoothies). If a collagen supplement contains fillers, it may clump or have a gritty texture.

Also, consider choosing an unflavored option. This makes it easier to add to your favorite drinks or use when baking or cooking.

WHO SHOULDN’T TAKE COLLAGEN?

While taking 2.5 to 15 grams daily of hydrolyzed collagen per day is safe^[12], certain groups of people shouldn’t take collagen. This includes people who have shellfish, egg or fish allergies and people who are vegan or vegetarian.

As always, it’s recommended to speak with your doctor before starting any new supplement or medication.

Read next: 14 Collagen Peptide Recipes to Make Your Skin Glow