Collagen peptides are making big waves in the health and beauty world right now, and once you see the benefits of collagen, you’ll know exactly why. It seems like everyone these days is taking some type of collagen, whether it be in pill form, drinking bone broth or in their daily latte. With so many health benefits, it’s no wonder why everyone’s jumping on the collagen train. Take a look at collagen benefits, side effects and recipes we love!
What are Collagen Peptides?
Collagen peptides are a form of collagen. They’re a cold-soluble, highly bioactive protein made of amino acids. Before we dive into what collagen peptides are, let’s first take a look at collagen.
Collagen is the main protein found in the body and is a key building block for healthy nails, hair, skin, bones, ligaments and more. It makes up about 30% of the proteins in our bodies and ensures cohesion, elasticity and regeneration of these parts of your system.
Collagen peptides are smaller, easily digestible forms of collagen that can be found in skin serums, supplements and even lattes. The word “peptides” refers to short chains of amino acids, and healthy muscle growth and joint health is attributed to the high amount of amino acids found in collagen.
5 Collagen Benefits
1. Skin Elasticity
Collagen has amazing benefits for your skin. It promotes glowing, radiant skin and helps increase skin elasticity, which makes your skin look younger and healthier. Our bodies naturally produce collagen, but as we get older, production decreases. This is why taking collagen peptides becomes so beneficial.
2. Builds Muscle Mass
Seeing as collagen is a main component of muscle tissue, it’s no surprise that it helps build muscle mass. It also contains a concentrated amount of glycine, an amino acid used in the formation of creatine. This provides your muscles with fuel, helping you get an even more effective workout.
3. Improve Digestive Health
You’ve likely heard the term “leaky gut” before. It’s essentially when toxins and bacteria leak through the intestinal wall and the digestive tract, and your stomach lining becomes inflamed and irritated. Leaky gut syndrome can lead to multiple physical and mental health issues from nutritional deficiencies to headaches to anxiety. Collagen can help seal the gut lining, improving your digestive health.
4. Reduce Cellulite
Along with improving your skin’s elasticity and keeping it youthful, collagen has also been found to help reduce cellulite. Cellulite is a type of fat that causes dimpling of the skin, which often affects the buttocks and thighs. Since structural changes in skin tissues, including the decrease in collagen, makes cellulite more apparent, a boost in collagen can help tighten loose skin and promote tissue healing.
5. Ease Joint Pain
If you’re dealing with joint pain, collagen could be your key to relief. Achy joints surface due to weakened and deteriorated cartilage as you age, so collagen intake can help alleviate joint pain.
2 Collagen Peptides Side Effects
There aren’t many negative side effects that come along with collagen peptides, but there are 2 things you should be aware of.
1. It Could Increase Kidney Stones
If you have a history of kidney stones, it may be best to stay away from collagen as it could increase your likelihood of kidney stones. You can start out with a small amount and see how it goes, but be sure to consult your healthcare professional first.
2. Stomach Issues
Although collagen can help with gut health, it can cause stomach discomfort for some people, especially when taken in large amounts. You may experience side effects like diarrhea, heartburn and constipation.
3 Ways to Add Collagen to Your Diet
Wondering how to boost your collagen? Here are the foods you can eat to add more collagen to your diet!
1. Bone Broth
Bone broth is the best food to eat to boost your collagen. Bone broth contains a bioavailable form of collagen that your body can begin using immediately. Beef bone broth is best for skin health, while chicken and turkey bone broth work best for joint support.
Eggs contain collagen in the yolk and eggshell membranes. Eggs are also rich in sulfur, which is required for collagen production. They also support phase 2 liver detox, the detoxification phase where your body is getting ready to get rid of environmental toxins, which interfere with collagen production.
3. Collagen Supplements
Another option is adding a collagen supplement to your diet. Collagen supplements come in pill and powder form, and many people choose to add collagen power to their coffee, smoothie, omelettes, and pastries.
20 Collagen Recipes to Try
1. Paleo Sour Gummies | Bare Root Girl
2. Slow Cooker Bone Broth | Platings and Pairings
3. Bulletproof Coffee Egg Latte | Bulletproof Blog
4. Chocolate Coconut Collagen Protein Bites | Unbound Wellness
5. Turmeric Collagen Detox Tea | Further Food
6. Berry Collagen Protein Bar | Grass Fed Salsa
7. Chocolate Mint Avocado Smoothie | Bulletproof Blog
8. Frothy Butter Coffee | Vital Proteins
9. Collagen Boosted Paleo Muffins | Empowered Sustenance
10. Pumpkin Spice Collagen Protein Smoothie | Further Food
11. Cookie Dough Collagen Energy Bites | From Pasta to Paleo
12. Vanilla Shortbread Berry Crumble | Bulletproof Blog
13. Chocolate Collagen Smoothie | Downshiftology
14. Cinnamon Coconut Latte | The Real Food Dietitians
15. Strawberry Chia Pudding Parfait | Vital Proteins
16. Collagen Matcha Latte | Joy, Food, Sunshine
17. Collagen Protein Cookies | Unbound Wellness
18. Avocado Collagen Brownies | Lichen Paleo, Loving AIP
19. Lemon Blueberry Collagen Protein Bites | Hettman Homestead
20. Pumpkin Collagen Bites | Eating Bird Food
Collagen peptides have so many health and beauty benefits, and we hope the information in this post as well as the delicious recipes provided inspire you to find ways to add it to your diet!