December 22, 2021

Everything You Should Know About Collagen Peptides

Taking them daily may help combat symptoms of aging

Bowls filled with white power and white pills next to a glass of water

Celebrities swear that adding collagen peptides in their daily smoothies keeps them looking young and glam. But what are collagen peptides anyway? And is this seeming fountain of youth accessible to the rest of us?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Registered dietitian Beth Czerwony, RD, LD, explains what collagen peptides are and what they can do for your body.

What are collagen peptides?

“Collagen peptides are a supplement that can help your body replace its lost collagen,” Czerwony says. They’re a small, easily digestible form of collagen, a protein that occurs naturally in your body.

But why does collagen matter?

Collagen plays a vital role in the health of your skin, bones and connective tissues, keeping joints strong, making skin elastic and helping protect your organs, as well as other functions. Simply put, collagen holds your body together.

Starting in your 20s, though, your body starts losing collagen. By the age of 40, you’re likely to lose about 1% of your bodily collagen per year, and menopause speeds up that loss, which contributes to wrinkles, stiff joints, worn-down cartilage and decreased muscle mass.

What do collagen peptides do?

Though we may not all be blessed with the genetics of Jennifer Aniston, we can still reap the potential benefits of collagen peptides, which she swears by. The star has said she puts a scoop in her smoothie each morning to keep her skin youthful and her body limber.

Taking collagen peptides — also known as hydrolyzed collagen or collagen hydrolysate — can help prevent unwelcome health woes by replenishing some of your body’s collagen supply. From skin to gut health, Czerwony explains what collagen supplements can do for your body.

1. Could help maintain skin elasticity

It’s no secret that as we get older, our skin gets duller and more wrinkled. But collagen peptides can help give aging skin an assist. “They help firm the skin and plump it up to keep you looking a little bit younger,” Czerwony says.

Advertisement

Studies show that collagen peptides may actually slow signs of aging by keeping the skin hydrated, which prevents wrinkles.

2. May ease joint pain

Are you starting to creak? Your body’s natural collagen keeps your joints stretchy, which means that as your collagen production decreases, the likelihood of developing joint issues like osteoarthritis increases.

“Collagen peptides may help protect your ligaments and tendons,” Czerwony says, “so they’re worth a try for anybody who has arthritic pain or who works out a lot.” In studies, collagen peptides are shown to significantly reduce joint pain among athletes, the elderly and people with degenerative joint disease.

3. Helps strengthen bones and muscles

Osteoarthritis, of course, isn’t the only condition that can come with aging. Osteoporosis, which weakens the bones, is also a risk.

Your bones are made primarily of collagen, so when your body’s collagen production decreases, your bones weaken, making them more susceptible to fracture. Studies show that taking collagen peptides may be helpful in treating and preventing osteoporosis.

Collagen also makes up as much as 10% of your muscle tissue, so collagen peptides may be helpful to people with sarcopenia (a loss of muscle mass), too.

Types of collagen and collagen supplements

Collagen peptides come in both pill and powdered forms and are typically made from bovine (beef) or porcine (pork) sources. Marine collagen supplements — made from fish skin or scales — are also available.

At least for now, there are no vegan collagen supplements, since collagen itself comes from the bones and skin of animals.

Advertisement

Side effects/risks of taking collagen peptides

Good news: Unless you’re allergic to their ingredients, there are no known side effects of taking collagen peptides. As with anything else, check the label closely, but if you’re allergy-free, you should be A-OK to try collagen peptides.

At worst, Czerwony says, they may not work — but there’s no real risk. “More research is needed on the overall benefits of collagen peptides, but it’s well-documented that they won’t harm you, in proper doses,” she says. “So if you feel like you’re benefitting from them, go for it.”

Studies show that you can safely take 2.5 to 15 grams of collagen peptides per day. Be sure to read the label on your collagen peptides to determine how much you’re getting per scoop, and properly follow dosing instructions to add it to coffee, smoothies and protein shakes. One to two scoops (or tablespoons) is typically standard.

How to take collagen peptides

“Take them in whatever way appeals most to start your day off right,” Czerwony says.

Collagen peptides shouldn’t turn gummy or gel-like when they get wet, which means they’ll disappear into your daily drinks without changing the taste or consistency (though flavored versions are available). If you find that yours is clumping — especially in cold liquids — you may want to try another brand.

Is heat bad for collagen peptides?

You might’ve heard that heat has a negative effect on collagen peptides, but they aren’t impacted by heat unless they get really, really hot — 572 degrees Fahrenheit (300 degrees Celsius) or above, to be exact.

So, sure, don’t heat your collagen peptides in a pizza oven. But if you’re just putting them in your hot cup of coffee, there’s no need to worry.

Learn more about our editorial process.

Related Articles

person getting an ultrasound facial
October 15, 2023
How Ultrasound Facials Can Tighten Your Skin

This noninvasive procedure can help aging skin by boosting collagen production

person holding 2 containers of collagen
May 30, 2023
Collagen Won’t Hurt Hair Growth, But It Probably Won’t Help Either

Try limiting heat styling and eating a healthy diet instead

Bone broth.
January 19, 2023
The Best Collagen-Rich Foods

Healthy servings of foods packed with protein, vitamins and minerals can amp up your collagen

A pot of bone broth with ingredients displayed on a white tabletop in the background.
November 13, 2022
Bone Broth vs. Stock: Which Is Better?

Bone broth has the added benefit of collagen, but it’s also more expensive

Woman washing her hair biiotin benefits hair loss
July 25, 2022
How To Make Your Hair Grow Faster

8 tips for healthy locks

Assorted fruits and vegetables in variety of colors
March 27, 2024
What Is Zeaxanthin? Benefits and Side Effects

Found in colorful foods like spinach, corn and oranges, this carotenoid helps with eye, skin and liver health

Giant letter K with foods with vitamin K and supplements surrounding it
March 25, 2024
The Power of Potassium: Why You Need This Essential Mineral

Found in an abundance of foods, potassium is an electrolyte that helps your muscles contract and acts as a counterbalance to sodium

Person prepping different foods in kitchen
March 20, 2024
What Vitamins You Should Take Is a Personalized Decision

There are several vitamins and mineral supplements that many people can benefit from — but it’s important to consult with a healthcare provider before you start one

Trending Topics

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

person getting a sinus massage between brows
5 Sinus Massage Techniques To Relieve Pressure and Promote Drainage

A gentle touch in all the right places may help drain your sinuses

woman snacking on raisins and nuts
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Ad