Side effects of collagen peptides
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Side Effects of Collagen Peptides
Introduction to Collagen Peptides
Collagen peptides are short chains of amino acids derived from collagen, a protein that is abundant in the human body. They are commonly used as dietary supplements to improve skin health, joint function, and overall well-being. Despite their popularity, it is crucial to understand the potential side effects associated with their consumption.
Safety and Tolerability of Collagen Peptides
Clinical Studies on Skin Health
Several studies have investigated the effects of collagen peptides on skin health, focusing on parameters such as hydration, elasticity, and wrinkling. In a randomized, double-blind, placebo-controlled study, participants who consumed collagen peptides showed significant improvements in skin hydration, elasticity, and wrinkling without any reported side effects 134. Another study confirmed these findings, noting that no adverse events were observed during the trial period 9.
Effects on Muscle Damage and Inflammation
Research has also explored the impact of collagen peptides on muscle damage and inflammation. A study involving recreationally active males found that collagen peptide supplementation had moderate benefits for muscle soreness and recovery but did not significantly affect inflammation markers. Importantly, no side effects were reported during the study 2.
Joint Health and Osteoarthritis
Collagen peptides have been studied for their potential benefits in managing osteoarthritis and improving joint health. A double-blind, placebo-controlled trial demonstrated that collagen peptides significantly reduced pain and improved quality of life in patients with knee osteoarthritis, with no adverse effects reported 5. A systematic review further supported these findings, indicating that collagen peptides are beneficial for joint functionality and pain reduction without significant side effects 7.
Blood and Body Composition
In a study examining the effects of collagen peptides on advanced glycation end products (AGEs) and insulin resistance, no adverse events were observed, and there were no significant changes in blood and body compositions 6. This suggests that collagen peptides are safe for consumption in terms of metabolic health.
Conclusion
The current body of research indicates that collagen peptides are generally safe and well-tolerated when consumed as dietary supplements. Multiple clinical studies have shown significant benefits for skin health, muscle recovery, and joint function without reporting any adverse side effects. Therefore, collagen peptides can be considered a safe option for individuals looking to improve their skin and joint health. However, as with any supplement, it is advisable to consult with a healthcare provider before starting any new regimen.
Sources and full results
Most relevant research papers on this topic
Oral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin: a randomized, double-blinded, placebo-controlled study.
Oral intake of collagen peptide NS, containing Gly-Pro and Pro-Hyp, significantly improves skin hydration, elasticity, desquamation, and wrinkling in women aged 30 to 60 years without causing side effects.
RCTThe effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial
Collagen peptides moderately improve recovery of countermovement jumps and muscle soreness after exercise, but have no significant impact on inflammation or bone collagen synthesis.
RCTOral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study
Collagen hydrolysate significantly improves skin elasticity in women aged 35-55, with no significant side effects observed.
RCT
Highly CitedIngestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study.
Collagen hydrolysates with higher content of bioactive collagen peptides significantly improve facial skin moisture, elasticity, wrinkles, and roughness compared to placebo.
RCT
Rigorous JournalHighly CitedA double-blind, placebo-controlled, randomised, clinical study on the effectiveness of collagen peptide on osteoarthritis.
Collagen peptides from pork skin and bovine bone show potential as nutritional supplements for managing osteoarthritis and maintaining joint health.
RCTRigorous JournalHighly CitedIngestion of a collagen peptide containing high concentrations of prolyl-hydroxyproline and hydroxyprolyl-glycine reduces advanced glycation end products levels in the skin and subcutaneous blood vessel walls: a randomized, double-blind, placebo-controlled study.
Fish-derived collagen peptides may effectively reduce advanced glycation end products levels and improve insulin resistance in skin and subcutaneous blood vessel walls.
RCTThe effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review
Collagen peptide supplementation, combined with exercise, improves joint functionality, reduces joint pain, and enhances body composition, strength, and muscle recovery.
Systematic ReviewOral Supplementation of Collagen Peptides Improves Skin Hydration by Increasing the Natural Moisturizing Factor Content in the Stratum Corneum: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial
Oral ingestion of collagen peptides improves skin hydration by increasing the level of natural moisturizing factor in the stratum corneum, without affecting skin elasticity or thickness.
RCTThe effect of oral supplements containing collagen peptides rich in X-Hyp or X-Hyp-Gly compared with normal collagen hydrolysates on skin elasticity and collagen holes: a randomised double-blind clinical study.
Oral supplements containing collagen peptides rich in X-Hyp or X-Hyp-Gly significantly improve skin elasticity and collagen synthesis compared to normal collagen hydrolysates.
RCTOral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study
LMWCP supplementation significantly improves human skin hydration, elasticity, and wrinkling, making it a potential health functional food ingredient.
RCT
Very Rigorous JournalHighly Cited