4 Ways Collagen Peptides Can Totally Change Your Health: Get Collagen Into Your Diet—Like, Yesterday.
Collagen isn’t just some buzzword. It’s literally the backbone of your body’s connective tissues. They’re long chains of amino acids making up about 30% of the protein in your body. If that doesn’t sound important, we need to talk.
Here’s why you need it in your diet:
It’s responsible for everything from the strength of your joints to the health of your skin, hair, nails, and even your eyes. When your collagen intake is optimized, your body reaps the rewards.
Collagen has the capacity to optimize many parts of your body, like:
- Joints
- Cartilage
- Tendons
- Skin
- Hair
- Nails
- Teeth
- Blood Vessels and Eyes
But what happens when things start to go south?
The Types of Collagen and What Depletes It
So far, scientists have discovered 29 types of collagen, but about 90% of it comes from Types 1-5.
Lifestyle factors like pollution, junk food, and bad sleep habits can wreck your production. Even worse, your body starts slowing down production as early as your mid-20s. By the time you hit your 80s, you’ve got about a quarter of the collagen you had when you were in your prime.
That’s where supplementation steps in—bringing you back from the brink of catastrophe.
When you add collagen to your diet, you’ll notice less breakdown and more regeneration. Your skin stays firm, your hair resists breakage, your bones get stronger, your joints don’t creak, and your nails actually grow.
What are Collagen Peptides? AKA Your New Best Friend
Collagen peptides are the digestive gold of the supplement world. They’re the result of break down into tiny amino acids (called enzymatic hydrolysis). These peptides can go straight into your bloodstream within a matter of minutes.
Why is that a big deal? Because that means your body can actually use these amino acids, unlike regular collagen which has to go through digestion before it even starts being useful.
How do these collagen super-heros actually work?:
1. Improves Digestion
Collagen’s the unsung hero of your gut health. It’s a major player in the intestinal wall, loaded with Glycine (an amino acid that’s basically your gut’s best friend). Glycine helps to increase the size of your villi—the tiny things that absorb your food (1).
But wait, there’s more: it also thickens your intestinal mucus layer, which protects your gut from unwanted pathogens (2). This is critical because if your gut’s defense system is weak, it opens the door to autoimmune issues. Not good. So, building that mucus layer up is a top priority for gut health.
Whether you’ve got gut issues or not, throw some bone broth or collagen peptides into your daily routine. Aim for about 1 cup of bone broth or a scoop of peptides once or twice a day, and feel the difference.
2. Nail Growth That’ll Make You Want to Show Them Off
Let’s talk nails. Did you know that one in four women have weak, fragile nails? And that can be caused by everything from poor diet to aging to constantly being around water.
Here’s where collagen & gelatin really shine: studies show they help nails grow faster, stay stronger, and break less (3). In one study, participants who took 2.5g of peptides for 4 weeks saw significantly fewer broken nails and stronger, longer growth.
So if you’re tired of brittle, weak nails, get those collagen peptides in your system. A scoop a day might just turn your nails into something to brag about.
3. Skin That’s Actually Glowing
Let’s get real for a second: you want glowing, firm skin, right? We all do. But as you age, your body’s production slows down—fast. By the time you’re 35, you’ll notice things aren’t as tight as they used to be. The good news? Collagen can help.
Skin contains about 40% of your body’s collagen protein, and when those levels drop, your skin starts to sag, wrinkle, and lose moisture. Bummer.
But here’s a fun fact: one study showed that women aged 35-55 who took 2.5-5g of hydrolyzed collagen every day for 8 weeks had better skin elasticity and moisture (4). That’s some serious skin TLC.
Collagen peptides also create a kind of hustle inside your skin, signaling that existing collagen is breaking down. This triggers your skin to ramp up production of new, stronger collagen. Hello, firm, youthful skin.
4. Improved Bone Health
Calcium’s great for bones, but it’s not the whole picture. Bone loss happens naturally as we age—especially after 30—and it accelerates even more after menopause. The result? Your bones can become brittle and prone to fractures.
Did you know that 80% of your bones are made of collagen? And if your levels drop, your bone strength drops with it.
A 2018 study found that women with osteopenia who took 5 grams of Fortibone daily (the star ingredient in Designs for Health Whole Body Collagen) saw an impressive boost in bone mineral density after just 12 months. It’s solid proof that these peptides pack some serious bone-building power (5).
How Do I Get More Collagen In My Life?
Bone broth is a solid source, but if you don’t have the time or energy to make it, collagen peptide powder is the best choice. It’s easy to add to smoothies, coffee, tea, or even your soups.
The two powders I most often recommend are Designs for Health Whole Body Collagen and Vital Proteins Collagen Peptides. They mix easily into anything,and don’t have an aftertaste.
Also, don’t forget about connective tissue in meats like chicken wings, bone broth, and fish stock.
Putting It All Together
How do you get started? Aim for about 2.5 grams of high-quality peptides every day, plus up to 20 grams from collagen-rich animal foods. If you’re concerned about kidney stones, just take it slow and make sure you’re staying hydrated.
All collagen is good for you, but hydrolyzed collagen? It’s in a league of its own, with an absorption rate of over 90%, compared to a reduced 27% or less from food sources (6).
If you’re ready to step up your health game, collagen’s your first choice.
Since this post, I’ve shifted my focus to my digestive reset program designed specifically for women who’re ready to get serious about their gut health. The program is reserved for those ready to commit to a custom-built gut overhaul. If that’s you, book your assessment call to get started.
References:
1.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257691/
2.) https://www.ncbi.nlm.nih.gov/pubmed/12589194
3.) http://onlinelibrary.wiley.com/doi/10.1111/jocd.12393/full
4.) https://www.sciencedirect.com/science/article/pii/S1756464621003297
