Collagen Peptides

Collagen Peptides

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Summary

Collagen peptides provide hydrolyzed collagen (types I and III primarily) that supply glycine, proline, and hydroxyproline. In adults, they can support joint health and skin elasticity; brain–gut benefits are indirect via sleep and GI comfort in some users.

Our Picks

 
Collagen Plus | Thorne
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Collagen Plus
Promotes glowing skin, healthy hair, and reduces fine lines and wrinkles to help combat the visible signs of aging. NSF Certified for Sport®.
thorne.com
 

Mental Clarity, Focus, and Energy

  • Indirect effects: Better sleep quality or reduced joint discomfort may secondarily improve daytime focus and energy.

Brain Health

  • Mechanisms: High glycine content may support inhibitory neurotransmission and sleep quality; direct cognitive effects are not well established.
  • Human trials largely focus on joints and skin rather than cognition.

Gut Health

  • Generally well tolerated; some users report improved GI comfort. Direct evidence for barrier repair is limited and evolving.

Brain-Gut Axis

  • By improving sleep and reducing systemic discomfort, collagen may indirectly reduce stress‑related gut–brain signaling; direct axis trials are limited.

Evidence Summary

Benefit Area
Evidence Quality
Effect Noted
Notes
Mental Clarity
Limited
Indirect via sleep/comfort
Glycine content
Focus Enhancement
Limited
Secondary to sleep/joint relief
Individual variation
Energy Support
Limited
Better recovery and sleep
Not a stimulant
Brain Health
Limited
Glycine/sleep pathways
Few cognition trials
Gut Health
Emerging
Generally well tolerated
Limited direct evidence
Brain–Gut Optimization
Emerging
Indirect via sleep/stress
Early signals

Typical Dosing Instructions

  • Standard dose: 10–20 g/day collagen peptides (powder) in beverages or foods
  • Timing: Any time; evening may help with sleep for some due to glycine content
  • Form: Hydrolyzed collagen peptides from reputable brands
  • Notes: Consider pairing with vitamin C and adequate protein for collagen synthesis

Safety Considerations

  • General safety: Generally well tolerated
  • Common effects: Mild GI fullness in some users
  • Contraindications and cautions: Allergen awareness based on source (fish, bovine)
  • Populations: Widely used; consult clinician in pregnancy
  • Monitoring: Track joint discomfort, skin changes, sleep quality, and GI tolerance
 

References

  1. The Efficacy and Safety of CollaSel Pro® Hydrolyzed Collagen Peptide Supplementation without Addons in Improving Skin Health in Adult Females: A Double‑Blind, Randomized, Placebo‑Controlled Clinical Study Using Biophysical and Skin Imaging Techniques, Nutrients, 2024-09-11
  1. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review, Amino Acids, 2021-09-07
  1. Evaluation of the Efficacy of a Hydrolyzed Collagen Supplement for Improving Skin Moisturization, Smoothness, and Wrinkles, Journal of Clinical and Aesthetic Dermatology, 2022-03-01