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Best collagen peptide powder 2024 [benefits & side effects]

Everything you need to know about collagen peptides.

TekstMateusz Podlecki

Tekst

Mateusz Podlecki

Writer

At Natu.Care, she educates about healthy lifestyles and debunks dangerous myths, contrasting them with the results of the latest scientific research. Additionally, she is interested in new technologies and their impact on health and everyday life.

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RecenzjaIlona Bush

Verified by an expert

Recenzja

Ilona Bush

Master of Pharmacy

Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki

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RedakcjaBart Turczynski

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Bart Turczynski

Editor-in-Chief

Bart Turczynski is the editor-in-chief of Natu.Care. He is responsible for the quality of the content created on Natu.Care, among others, and ensures that all articles are based on sound scientific research and consulted with industry specialists.

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Fact-checkingNina Wawryszuk

Fact-checking

Nina Wawryszuk

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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Best collagen peptide powder 2024 [benefits & side effects]

21 August, 2024

16 min

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They help with joint pain, wrinkles, strengthen hair and nails. In recent years they have become a hit in cosmetics and dietary supplements. And that's a good thing, because their use has a scientific basis.

With master pharmacist and educator, Ilona Krzak, we talk about the structure of collagen peptides, the differences with other forms of collagen, and how you can use peptides in your daily rituals.

From this article you will learn:

What collagen peptides and hydrolysis are all about.
Why collagen peptides are a good choice for health and beauty support.
Why collagen peptides are a good choice for health and beauty support.
What collagen supplements experts recommend.

See also:

What are collagen peptides?

Collagen peptides are short chains of collagen protein formed by enzymatic hydrolysis, which breaks down collagen into smaller moleculesand. Collagen peptides are lighter and smaller, so they are absorbed more easily and quickly than other forms of collagen.

Collagen peptides with a mass of 3.5-4.5 kDa and a helical structure are the best absorbed.

Ilona Krzak Master of Pharmacy

The whole process can be likened to 'pre-digestion'. Producers prepare the raw material, clean it, pre-treat it and then give it a bath of water and enzymes. This ensures that you get the health itself - digestible collagen, which you introduce into your body more efficiently.

Collagen peptides vs collagen

Collagen is an animal protein and the basic building block of living organisms. Collagen peptides are a processed form of collagen that is easier to digest and absorb. It is also potentially less allergenic than the crude form of collagen.

Collagen peptides are obtained from a number of sources. Beef, poultry and fish peptides are popular on the market. Fish collagen, also known as marine collagen, is considered to be the best absorbed because it most closely resembles the collagen your body produces in terms of structure.

Even 3% of the population worldwide is allergic to bovine collagen.

Ilona Krzak Master of Pharmacy

Other raw materials of marine origin are increasingly being used to produce collagen supplements. One of the more popular ones is the sea cucumber (also known as 'sea cucumber'), a species of invertebrate that lives at the bottom of the seas and oceans.

Cucumbers contain type 1 collagen and other health-promoting compounds such as saponins, chondroitin sulphates, mucopolysaccharides, bioactive peptides, amino acids and vitamins and minerals. In addition to this, they offset the problem of religious prohibitions where collagen derived from mammals is not allowed.

Ilona Krzak Master of Pharmacy

What is the difference between collagen peptides and hydrolysed collagen?

Collagen peptides and hydrolysed collagen are two terms that are often used interchangeably. However, this is not entirely correct. Although both molecules are derived from collagen, they differ in molecular weight and amino acid composition.

The molecular weight of collagen peptides can range from 0.3 to 8 kDa (kilodaltons). Peptides with a low molecular weight tend to have better bioactivity compared to peptides with a higher molecular weight. For comparison, the molecular weight of natural (native) collagen is approximately 300 kDa.

Ilona Krzak Master of Pharmacy

In practice, collagen peptides are smaller fragments of hydrolysed collagen. This makes them even better absorbed than collagen hydrolysate.

In practice, the difference is minimal and both forms are more commonly used in supplements than natural collagen.

Research has shown that supplementation of hydrolysed type 1 collagen and type 2 supports the biosynthesis of hyaluronic acid in the body.

See also:

Lyophilised collagen

Best collagen peptide supplements - ranking

Collagen is, after all, the protein of youth, so check out supplements with collagen peptides to help take care of your healthy hair, skin, nails and joints.

These are some preparations you may want to consider if you need to supplement collagen deficiencies.

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When choosing a collagen supplement, pay attention to the form, origin, form and dose of the collagen.

What do collagen peptides help with?

Bioactive collagen peptides can help you in various aspects of health and beauty. On the one hand, they can replenish collagen in the body on an ad hoc basis, while on the other they can help stimulate the body to produce its own collagen. The most important benefits include skin and joint health, but they don't stop there.

Collagen peptides for the face (and beyond)

Collagen peptides positively impact the condition and health of your skinand. The most important effects you will get from them are:

improving skin texture, firmness, hydration and elasticity,
reduction in the appearance of wrinkles,
potential reduction in cellulite,
reduction of sun damage (photo-aging),

Collagen peptides are safe for the skin. However, the problem with topical application is their ability to penetrate the skin. The larger the peptide (6-7 amino acids or more), the more difficult it is for them to penetrate the deeper layers.

Ilona Krzak Master of Pharmacy

See also:

Collagen peptides for joints

Supplementation with peptides - especially type 2 collagen - also supports joint health. It keeps them strong, robust and limber, and helps joint cartilage to regenerate better (and faster). Together with hyaluronic acid it improves their lubrication.

Supplements with collagen peptides help treat osteoarthritisand.

Collagen peptides may reduce joint pain as supplementation inhibits glycine-mediated cytokine release

Ilona Krzak Master of Pharmacy

See also:

Other uses

In addition to skin and joint benefits, collagen peptidesand:

have an anti-inflammatory effect,
encourage growth and improve the condition of hair and nails,
reduce oxidative stress,
increase muscle mass and strength,
promote wound healing,
increase bone density,
prevent diet-induced obesity and related disorders,

Chronic liver disease leads to fibrosis, the deposition of type 1 collagen. It has been found that vitamin D3 inhibits collagen formation in stellate cells, which slows fibrosis. People with vitamin D3 deficiency and liver disease are at higher risk of fibrosis and cirrhosis.

Ilona Krzak Master of Pharmacy

See also:

Hair collagen

In what form is it best to take collagen peptides?

Collagen peptides are a popular dietary supplement that you can take as you like. They are available on the market:

You don't have to be limited to the traditional dissolving the contents of a sachet in water or taking a sip of tablets. You can add it to oatmeal, a pre-workout shake or to your favourite muffins.

Out of the box.

In addition to supplementation, you can also opt for injectable collagen peptides. Collagen injections can produce results faster than oral supplementation. Collagen injections are typically used to fill wrinkles, improve the appearance of skin and regenerate joints. Collagen therapy can be effective in treating back pain or improving knee mobilityand.

See also:

Do collagen peptides really work?

The effects of collagen supplements and their health-promoting properties are well documented scientifically. If you want to squeeze the most out of your supplements, take them with vitamin C, and start a lifestyle that will support natural collagen production - diet, regular exercise and adequate hydration.

See also:

How to look after your health? Advice from a doctor, nutritionist and psychologist

How long will it take before I see results?

It is impossible to say unequivocally when the specific effects of collagen supplementation will appear. However, scientists have observed the following patterns:

after 1-2 weeks: less pain after intense physical activity;
after one month: improved skin elasticity;
after 2 months: thicker hair and more hydrated skin;
after 3 months: improved joint mobility, more flexible ligaments and tendons;
after 6 months: reduced appearance of wrinkles, harder and stronger nails;
after 12 months: increased bone density;

The effects of collagen supplements will vary depending on the dose, regularity of use, gender, age, diet and lifestyle. Check with your clinical nutritionist or doctor for all the details before you start supplementation.

See also:

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Summary

Collagen peptides are small molecules of collagen that are formed by hydrolysis.
Collagen peptides are not collagen peptides.
They are not the same as hydrolysed collagen, although the terms are often used interchangeably - they differ in composition and molecular weight.
Collagen peptides are not the same as hydrolysed collagen.
Collagen peptides are the best absorbed form of collagen.
Collagen peptides have a positive effect on skin and joint health, promote wound healing, have an anti-inflammatory effect, and strengthen hair and nails.
Collagen peptides can be supplemented orally or taken by injection.

FAQ

Is it worth taking collagen?

Of course! Collagen production declines steadily after the age of 25 and there is not enough collagen to meet your needs.

Collagen supplementation is recommended for anyone who is noticing problems with their joints, hair, nails and skin. Supplements will allow you to replenish collagen deficiencies, and research confirms that, among other things, it improves skin elasticity and hydration, reduces joint pain, and aids tissue regeneration.

Naturally support the body's collagen synthesis, but pharmacist Ilona Krzak advises that supplementation should be discontinued during infectious infections (e.g. flu) - you will avoid the risk of excessive collagen deposition in the body.

Are collagen peptides healthy?

Powdered collagen peptides are highly researched and their properties are confirmed by scientific studies. They are used in cosmetology, aesthetic medicine and are an important ingredient in dietary supplements. Among other things, peptides improve the health of skin, nails, hair and joints, and promote wound healing.

Which collagen is absorbed best?

The best absorbed forms of collagen are peptides and collagen hydrolysate. In both cases, collagen is broken down into smaller fragments, making it easier for the body to absorb them.

In simple terms, collagen peptides are smaller fragments of hydrolysed collagen, which makes them even easier to absorb. This is why collagen supplements based on peptides, often considered more effective.

Consider the source of collagen, i.e. whether it comes from fish, cattle or other animals. Fish collagen (marine) most closely resembles human collagen in terms of structure, and is therefore considered easier for the body to absorb than collagen from other sources.

Resources

See all

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