Have you ever wondered what could help support your skin’s appearance and joint comfort as you age? We’re diving deep into the research and practical uses of collagen peptides – from their science-driven popularity to the simple ways they can fit into your daily routine. Ready to discover the potential benefits of collagen peptides? Let’s explore how these tiny molecules could support a healthier, more vibrant lifestyle.

Collagen peptides are more than just another supplement; they are derived from collagen, the most abundant protein in your body. These small but potent peptides may help support skin health and joint comfort. Unlike regular collagen, collagen peptides are broken down into smaller pieces, making them easier for your body to absorb and use. We’re delving into the science behind collagen peptides and providing innovative ways to seamlessly incorporate them into your diet. We’ll also share evidence-based insights, practical tips, and personal experiences that set this article apart.

What Are Collagen Peptides?

What are collagen peptides? You may already know how collagen benefits your skin. But what’s the difference between collagen vs. collagen peptides?

Collagen peptides are a type of collagen supplement also known as hydrolyzed collagen. Both collagen and collagen peptides offer potential health benefits. Still, collagen peptides are more accessible for your body to absorb because they’re smaller. The pro about collagen peptides is adding them to food and drinks without affecting taste or texture.

Collagen peptides are short chains of amino acids from collagen. Collagen is a protein in connective tissues like skin, bones, tendons and cartilage. Glycine, proline, hydroxyproline and other amino acids make up collagen peptides and collagen. Glycine supports sleep quality and promotes gut health. It also contributes to cognitive function and detoxification processes in the body.^[1]

Your body gets collagen peptides from breaking down collagen from animals like cows or fish. This breakdown is called hydrolysis. It helps create smaller pieces of collagen called peptides, which can be easier for your body to absorb and use.

Collagen Peptides Benefits

Collagen peptides are crucial in maintaining the health and integrity of various tissues. Here are some of the many ways they support your well-being:

Skin Health

Collagen peptides can help increase your skin elasticity and hydration, which can reduce the appearance of wrinkles and fine lines.^[2] Plus, collagen peptides may stimulate collagen production and other skin-supporting proteins. That means putting your best face forward with improved skin texture and appearance.

Better Digestion

Collagen peptides may support better digestion by helping strengthen the gut lining, potentially reducing gut permeability and preventing harmful substances from entering the bloodstream.^[3] Collagen peptides may also promote the production of stomach acid and digestive enzymes. This, in turn, helps in the breakdown and absorption of nutrients.

Bone Health

Collagen peptides provide necessary building blocks like collagen and calcium for bone formation. They also promote the use of collagen and support bone density. As a result, collagen peptides can help reduce the risk of osteoporosis and maintain bone strength.^[4]

Joint Health

Collagen peptides help maintain cartilage strength and reduce joint discomfort. They support flexible and mobile joints, promoting better movement and comfort.^[5]

The Science-Backed Benefits of Collagen Peptides

Collagen peptides have gained popularity in scientific studies in recent years. In particular, there has been a rise in interest since the mid-2000s. Two things fuel it—first, advancements in technology. Second, greater consumer demand exists for natural products and supplements that support well-being. Here are some exciting new studies that highlight the benefits of collagen peptides:

Signs of Aging Skin

A recent scientific study examined how a drinkable collagen peptide supplement affected skin aging and health.^[6] It involved 72 healthy women aged 35 or older who drank either the supplement or a placebo for 12 weeks. The results showed that the supplement improved skin hydration, elasticity, roughness and density. These effects lasted even after the participants stopped taking it.

Joint Discomfort

Another study found that collagen peptides may help ease joint pain during physical activity in young adults.^[7] The research involved 180 active men and women aged 18 to 30 with knee pain from exercise but no diagnosed joint disease. The results showed that those taking collagen peptides for 12 weeks experienced a more significant reduction in exercise-induced knee pain compared to the placebo group.

Sleep Quality

And finally, collagen peptides could have a positive effect on sleep quality and cognition.^[8] Thirteen athletic males, aged 24 on average, had sleep complaints. They took either a collagen peptides supplement or a placebo before bedtime for seven nights. The results showed that those taking the collagen peptides woke less during sleep. They also performed better on cognitive tests the following day than the placebo group.

Scientists are still studying collagen peptides. However, evidence already suggests they are beneficial for your health.

he Bulletproof Approach to Collagen Peptides

We believe collagen peptides are an easy way to supplement your daily meals, snacks and drinks with a nutritional boost. They’re a source of protein that dissolves easily in hot and cold liquids, making them versatile for smoothies, soups or even coffee. They are some of the best supplements for muscle growth, healthy skin and gut support.

We source our collagen ethically from pasture-raised cows without added hormones or antibiotics. Our sourcing processes include using parts of the cow that are typically wasted, giving you a top-quality final product supporting sustainability.

Why Do We Recommend Collagen Peptides?

We recommend collagen peptides as keto supplements because they are low in carbohydrates and sugar. They also provide essential amino acids and can be especially beneficial during the keto diet’s transition phase. Another benefit of collagen peptides is that they help you feel fuller for longer, which helps support your weight management goals.^[9]

If you’re wondering how much collagen per day to take, an official recommended intake is yet to be established. A general guideline for adults is between 5 and 15 grams per day.^[10] Start with a small amount and see how you feel. You can always work up to an entire portion once you know your body tolerates it well.

Our Supplement Testing Standards

We dedicate ourselves to the uncompromising quality of our products and ingredients. We work with accredited third-party labs to make good decisions based on unbiased opinions. We also review the latest peer-reviewed scientific journals. We do this to stay current on best practices for sourcing ingredients, testing and creating quality products.

Our supplements go through four layers of extensive testing. The first step involves checking that the ingredients are present in the product and not diluted. Then, we look at the purity of the ingredients to identify any harmful contaminants. After that, we ensure the product has the correct amount of active ingredients, as reflected on the label. Finally, the last step is composition testing to ensure that the supplement matches the label. This testing process is time-consuming. But ensuring our products are safe, effective and accurately labeled is necessary.

When you choose collagen peptides from Bulletproof, you can trust that you’re getting a quality product that does what it says it does. So, how do you plan to supplement collagen peptides with your daily wellness routine? Next, check out some delicious and nutrient-dense collagen peptide recipes to fuel your day.

Recipes for Collagen Peptides

Incorporating collagen peptides into your meals and drinks can help you get a quick protein boost. Here are some of our favorite recipes to try today.

Collagen Drinks

Gut-Friendly Collagen Smoothie
Collage Sleep Tea
Blue Spirulina Latte
Chocolate Shake with Collagen Peptides
Strawberry Milkshake with Collagen
Spicy Collagen Margarita

Collagen Snacks

Paleo Pumpkin Muffins
Easy Blender Pumpkin Collagen Bread
Collagen Keto Bread
Carrot Cake Collagen Muffins

Collagen Meals

Keto Buffalo Chicken Casserole
Savory Sweet Potato Waffles
Paleo Pumpkin Oatmeal

Collagen Soups

Creamy Cauliflower Soup
Bone Broth

Collagen Desserts

No-Bake Keto Berry Cheesecake
Dark Chocolate Collagen Pudding
Easy Collagen Freezer Fudge
Keto Thumbprint Cookies

Collagen Sides and Condiments

Dairy Free Pesto with Collagen Peptides
Easy Kimchi Recipe
Keto Granola

FAQs

What are collagen supplements?

Collagen supplements come in various forms, including collagen peptides (hydrolyzed collagen), collagen pills, liquid collagen and collagen bars. The type of collagen supplement that’s best for you depends on your preferences, lifestyle and health goals. For example, you may prefer taking your collagen peptides supplement in your morning coffee to help you feel full until lunch. Or you might instead pack a collagen bar as a protein-dense snack to bring to the gym. To choose the right supplement, consider the health benefits you want. Then, consider adding a collagen supplement to your daily routine.

Do collagen peptides provide immune support?

Some evidence suggests that collagen peptides may indirectly help the immune system due to their beneficial effect on gut health^[11] and inflammation.^[12] Collagen peptides contain amino acids like glycine and glutamine. Both are important for maintaining the gut lining. A healthy gut lining can help prevent the leakage of harmful substances into the bloodstream and reduce the burden on the immune system. Some research suggests that collagen peptides may help reduce inflammation, which is common in many health issues. By reducing inflammation, collagen peptides may indirectly support immune function.

Are there any potential side effects associated with collagen peptide supplementation?

Collagen peptides are generally safe for most people, but their side effects are mild. You’re more likely to feel mild digestive discomfort if you have a sensitive digestive system. Discomfort is more likely when you first start taking collagen peptides. Start with a small dose to help prevent issues and increase as needed. Also, note that collagen supplements derived from marine sources may have high amounts of calcium. If you already take calcium or have a history of kidney issues, speak to your healthcare provider about collagen peptides.

Are collagen peptides suitable for vegetarians and vegans?

No, because collagen peptides are typically derived from animal sources, such as cows or fish. Still, you can support collagen production in your body with alternative supplements. For example, you can take plant-based supplements that support collagen synthesis, like vitamin C. You can also eat collagen-boosting foods rich in amino acids like glycine, proline and lysine. These include seaweed, broccoli, raspberries, spinach, almonds, lentils and tofu.

Should I take collagen peptides before or after my workout?

Adding collagen peptides to your pre-workout routine may support energy levels and muscle function. Consuming collagen peptides as part of your post-workout recovery regimen may aid muscle repair and recovery.^[13] Experiment with timing and observe how your body responds to determine the best approach for you.

Get eight hours of sleep every night. Start your day extra early. Exercise every day. You’ve likely heard and tried one (or all) of these life-enhancing tips. While each nugget of wellness wisdom boasts a myriad of benefits, the truth of the matter is: Not everyone has the time or energy to cook a nutrient-rich meal or squeeze in daily HIIT sessions. And that’s okay.

There are simple ways to ensure you’re living a balanced, fulfilling life while still checking every box on your to-do list. Life can be chaotic, but these wellness tips are here to work with your busy days, easily and effectively.

Drink More Water

Considering many Americans are not hydrating enough, you can probably use more water in your daily diet. Increasing your water intake has a positive impact on cognitive health, mood, weight management and regularity (hello daily dates with the squatty potty), among other things.^[1][2]

Prioritize Prebiotics & Probiotics

Prebiotics and probiotics are powerhouses in the case of digestive health. Together they maintain and improve the “good bacteria” that’s found in the gut microflora. When the gut is healthy and balanced, your overall health follows suit.^[3] Prebiotics are found in fiber-rich foods such as fruits, vegetables and whole grains. Probiotics, on the other hand, are found in fermented foods such as sauerkraut, yogurt and tempeh.

While a daily diet consisting of whole foods is always preferred, gut health supplements—like our InnerFuel Prebiotic and Express 3-in-1 Probiotic—can be a convenient way to increase your body’s intake.^†

Recruit a Workout Buddy

We’re not just talking about someone to join you on serious sweat sessions. It can be as simple as finding a walking partner. It’s been proven that finding community—both in fitness and everyday life—is linked to improved stress levels and mood.^[4] And don’t worry about reaching 10,000 steps. Whatever you can squeeze in, the better. Bonus points if you get your steps in on a sunny day. Soaking in some much-needed vitamin D after cold winter months is always preferred.

Pack Prep-Free Fuel

When you’re always on the go, it can be tricky to stay on track with healthy eating. For a quick, anytime snack that helps keep you satisfied while you tackle your tasks, reach for our Protein Crisp Bars. 11g of protein, 1g of sugar* and low-net-carbs, Protein Crisp Bars have creamy nut butter and crispy protein pieces for the perfect crunch. Plus, every bar is gluten- and dairy-free. Just toss it in your bag and go.

Set a Game Plan

If improving your memory is a priority, consider setting reminders for simple tasks like drinking a glass of water, calling a friend to catch up or going for an afternoon walk. Numerous studies have found that as many as 80-90% of participants “have a positive attitude to receiving a reminder that jogs the memory.”^[5]

Put Pen to Paper

There are reported health benefits to writing your thoughts and goals down, including lower blood pressure and improved mood.^[6] There’s no wrong way to journal. Start off by writing down your current thoughts or what you hope for the day ahead (if writing in the morning). If you’re looking for prompts to help guide your writing, consider one or all of the following: What’s your biggest fear and why? What do you want to achieve this year? What does your perfect day look like?

Meditate

Sitting still and zeroing in your focus may sound intimidating, but meditating doesn’t need to be. Listening to a 10-minute meditation on one of many readily available apps has been found to improve well-being, distress and job-related stress—which is key for those of us who spend most of the day at work.^[7]

Bonus Tip: Habit Stack

Combining some of these rituals is a great way to ensure you fit the wellness rituals that matter to you into your everyday routine. Some examples of easy habits to stack are listening to a guided meditation practice while on a walk outside or drinking 8oz of water while you journal in the morning.

No matter how busy you are, a healthy lifestyle is possible. Try these tips on for size—one at a time to ease into it—and start feeling your best on the go.