How to Use Collagen Peptides: The Ultimate Beginner’s Guide
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The fountain of youth: one that you could just run through on a summer day and look ten years younger. Want to take 20 years off? No problem, just run through the fountain twice!
Unfortunately, the fountain of youth only exists in fairy tales and our wildest dreams. What’s the next best thing? Could it be collagen peptides?
It's has been incorporated into anti-aging products, mostly topical collagen face creams, for decades now.
The last few years have seen a rise in the popularity of collagen intake through dietary supplements.
As such, we will take a closer look at how they are supposed to work, as well as how to use collagen peptides to ensure that you are safe and you're taking them correctly.
What Are Collagen Supplements?
The collagen used in supplements is harvested from four main sources which are cow (bovine collagen), chicken, pig, and fish (marine).
As with anything you choose to put in your body, the quality of the source of the collagen should be checked.
Most people and experts prefer sources that have lived in natural environments and been fed with natural food their whole lives.
The collagen is then put through a process that breaks down the molecules (through a reaction with water) into smaller peptides,
This process to break down the collagen protein molecule is known as hydrolyzation.
The resulting collagen hydrolysate is made up of amino acids that are essentially the building blocks of the larger, more complex, collagen matrix.
Because the larger collagen protein is broken down into smaller peptides, it's more easily digested and better absorbed by the body (bioavailable).
Collagen peptides are soluble in water, making them extremely easy to digest and easier to use than gelatin (concentrated collagen).
By ingesting collagen peptides, you are feeding your body all of the essential amino acids needed to form collagen naturally.
Supplements are taken on the premise that by ingesting these "building blocks" daily, your body’s production of collagen is stimulated.
Regular users of collagen peptides have reported that signs of aging have slowed down, temporarily halted or even been reversed in some cases.
Collagen Peptide Supplement Benefits
The list of reported benefits of taking collagen peptide supplements is long.
This makes sense considering that collagen is found throughout your body including your connective tissue (including the pelvic floor), bones, muscles, skin, and joint health.
Some of the claimed health benefits include:
- Better skin elasticity, healthy hair, and nails
- Helps manage joint pain
- Promotes better sleep
- Keeps bones strong
- Improves digestion and leaky gut
- Helps you lose weight
The thing is, most people don't know about the connection between aging and collagen deficiency.
In fact, once you start to approach your late 20s, your body slows down new collagen levels drop to the tune of approximately 1 percent per year.
Once a woman starts to reach and go through menopause, her natural collagen will drop even faster. That means more wrinkles, less skin hydration, smaller muscle mass, more joint discomfort and thinner hair--just to name a few.
Although someone can eat collagen-rich foods, keep stress low, don't get too much sun and get enough sleep, collagen supplementation is usually still required to keep the natural collagen level up.
Did you know you can also use hydrolyzed collagen for weight loss?
Are There Any Side Effects?
The great thing is that most people don't have any serious side effects from taking a collagen dietary supplement.
However, there is a group of people who will have side effects such as:
To help manage the side effects of collagen supplements, you could start adding the supplement slowly, adjust the dosage or change the time of the day on when you take it.
Maybe one of those will help. If not, you could try a vegan collagen-boosting supplement instead.
Check out our review of the best vegan collagen-boosting supplements for our top picks.
How to Use Collagen Peptides?
Collagen peptides are incredibly versatile as they can be consumed in so many different ways.
They can be added to both hot and cold liquids including a cold fruit smoothie to a hearty warm stew to a sweet treat.
Hydrolyzed collagen peptides can come in various forms, so let’s take a look at them and how to use each one of them properly.
1. Collagen Peptide Powder
Among the more popular way of supplementing collagen into a diet is through powder that dissolves easily.
The collagen protein powder comes in a tub and can be flavored or unflavored collagen peptides.
We like the powder format because it's easy to adjust the servings. You can spread out the hydrolysate collagen powder throughout the day or reduce the serving size as needed.
Not only that, but you can also be creative with how you use the powdered version--it can be added to your morning tea or coffee, water, fruit juice, shake, or even your breakfast cereal!
The unflavored type can also be added in your baked good's ingredient list.
2. Collagen Capsules
If all the shaking and stirring needed for the powder is too much of a hassle for you, then get your extra collagen peptides in handy capsule format.
All you need is a large glass of water to swallow them down with, and you’re all set for the day.
If you are sensitive to taste, this may be the best option for you. Although processed to remove any kind of smell or taste, you may find you do still taste the collagen peptides in whatever you're mixing them with.
3. Liquid Collagen
Some companies sell collagen in ready-to-drink liquids.
For example, you can get easy-to-consume collagen shots from Vital Protein. Or bottles of already-mixed collagen water or delicious marine collagen drinks filled with anti-aging, skin-loving ingredients.
These are really easy to add to your daily routine, as all you just need to do is grab one out of the refrigerator in the morning and drink it on the way to work.
Make sure you also check our guide to the best liquid collagen supplements available on the market today.
4. Other Ways of Taking Collagen Peptides
Companies producing and selling collagen products have come up with many ways to get your collagen fix including:
- Collagen creamers that you can add to your coffee or hot chocolate.
- Bone broth that you can use to make soups or stews instead of a normal chicken, fish, or beef broth
- Single-serve collagen packets that you can travel with and add to your drink on the move.
- Protein bars to take on the road, replace a meal or as a snack, or use after a workout.
Collagen Peptide Perks
If you are truly excited about the potential of adding more collagen back into your body or stimulating more collagen production, then there are many ways that you can do it. Getting these powerful peptides into your body is as easy as taking a tablet each morning or stirring a scoop of powder into your morning coffee.
The potential anti-aging benefits of taking in collagen peptides daily are tempting for many.
That being said, if you are in the market for the right collagen peptide product, look at the ingredients and the source of the ingredients carefully before buying.