Collagen Peptides Are Popular But Full of BS
WHY ARE COLLAGEN peptides everywhere?
These proteins now come in shake, powder, and even coffee-creamer (!) forms. They have popularity going for them—but what about the science?
Here's what collagen peptide supplements claim: As you age, your body loses its ability to produce collagen, which provides structure to your bones and connective tissue—skin, cartilage, and tendons.
So the reasoning goes that collagen peptides, the most popular collagen supplement, will improve the health of your joints, skin, hair, and nails.
Except here's what's actually true: “There is some evidence that collagen peptides might improve skin and hair health, and joint health,” says Brian St. Pierre, R.D., a Men’s Health nutrition advisor.
However: “This evidence is currently far from definitive. It’s only suggestive at this point,” St. Pierre says.
What's bogus is that taking collagen peptides doesn’t restore lost natural collagen. You might supplement to boost your joint health, but your body may distribute those peptides elsewhere, if it absorbs them at all, says Steven Gundry, M.D., medical director of the Center for Restorative Medicine.
Here's what's also bogus: Collagen peptides will likely not help you sleep better or weigh less, as supplement makers claim.
Glycine, a component of collagen, may have sleep benefits, but there’s limited data that a supplement helps. And as far as dropping pounds goes, collagen is not a weight-loss stimulant.
So what's the takeaway from all this?
Natural collagen is good for joint, skin, hair, and nail health, but science hasn’t shown the benefits extend to collagen supplements in the form of peptides, says St. Pierre.
Bone broth, chicken skin, fish, and egg whites are all collagen-rich—so you’re probably eating plenty.
The bottom line: You do not need to take collagen supplements.
Collagen peptides can cost as much as $70. And although the research behind their benefits may seem promising, you’re better off investing in a healthy diet that’s naturally rich in collagen.
Plus, there’s this: Research has found that for some people, taking collagen peptides can result in nausea and excessive gas.
Fun!
A version of this article originally appeared in the March 2021 issue of Men's Health.
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