Keto dieters everywhere are talking about "collagen peptides" – the latest keto-friendly supplement. These products are touted as both nutritious and health-promoting. But what exactly are collagen peptides and are they really worth the hype?
Collagen peptides are dietary supplements containing water-soluble and easily digestible types of collagen. But then, what is collagen? Well, collagen is one of the most abundant proteins in your body, making up much of your skin, bones, and muscles.
You will find these supplements sold as powders, but they're also available in capsule and liquid forms. They are a great way for keto dieters to boost their protein intake without the risk of being kicked out of ketosis. However, they provide benefits that go beyond nutrition.
What Are Collagen Peptides?
Collagen peptides, also called hydrolyzed collagen, are the supplement form of collagen. They are soluble in cold water, highly bioactive, and easy to digest. Most keto dieters use them as a protein supplement but also because they provide many health benefits (more on that later).
Manufacturers make collagen peptides from the bones, skin, and connective tissue of cows, pigs, and fish. They do so through a process called hydrolysis, which involves breaking down collagen into smaller molecules for your body to easily digest and use.
The main purpose of collagen peptides is to give your body an easily digestible form of protein. They also provide quick energy and the best and most convenient form of post-workout recovery. Let's face it, a ketogenic diet can be difficult; products that make meeting keto macros easy and foolproof are a great way to make keto more accessible to everyone.
At Bone and Oak, we provide the perfectly formulated collagen peptides for you which is clean and extracted from quality sources. Our Unflavored Collagen Peptides contains five different types of clean peptides to ensure you get the most out of this product. You can take a look at our list of collagen-peptide-containing products several lines below.
Collagens are a group of proteins that account for 30% of your body's protein content. They are considered the most abundant protein in your body. They are also the main proteins of your skin, bone, cartilage, tendons, and connective tissue. The word "collagen" comes from French "collagène" and literally translates to "glue forming."
Your body has at least 16 types of collagen, but the most prominent ones are the following:
- Type I – Over 90% of your body's collagen is this type. Your skin, bones, cartilage, tendons, and connective tissue contain type I collagen.
- Type II – This type is found largely in cartilage tissue.
- Type III – Found alongside type I in the skin, muscles, vasculature, and organs. It also helps form connective tissue of the liver, bone marrow, spleen, and fat tissue.
The main function of collagen is to provide structure, strength, and elasticity to body tissue. This is why people refer to collagen as “the glue that holds the body together.” Collagen is also strong and flexible, and scientists even say that it is stronger than steel.
Your body uses protein from the food you eat to make collagen. It also relies on vitamin C to regulate collagen production. Getting both of these nutrients gives your body the tools it needs to keep your body strong and healthy.
Unfortunately, our bodies produce less collagen as we age. This decline starts in our 30s and cascades in our 40s, increasing our risk of osteoporosis, bone fractures. This decline also leads to loss of skin elasticity and skin wrinkling. Taking collagen peptides can slow-down this process and keep your skin firm and your bones strong.
Collagen Peptide Benefits
Collagen peptides are a great tool for increasing collagen production. They also provide a range of nutritional and other health benefits, especially for keto dieters. Here are just 5 of the countless science-backed benefits you can experience:
1. A source of quality protein
Collagen peptides are a high-quality protein, containing 8 out of 9 essential amino acids. All these amino acids are easy for your body to digest and use. The most abundant amino acids in these peptides are proline (25%), glycine (20%), and arginine (8%).
Proline is most important for your connective tissue, helping repair the muscles, joints, and skin. Studies also show proline, along with arginine, builds and strengthens muscles. Glycine, however, has mostly anti-inflammatory properties and seems to be especially important for gut health as studies show glycine plays a huge role in the maintenance and repair of the intestinal wall and mucosa.
2. Anti-aging benefits
Collagen was a popular skincare ingredient long before it became a hit in the supplements isles, and there’s a good reason for this – it firms the skin. This makes perfect sense given that 70% of your skin is collagen. Applying it topically and taking it orally both work well in improving skin firmness.
Research on collagen peptides shows that these supplements are effective in slowing down and reversing the signs of skin aging. One study even found that collagen peptides reduce the appearance of cellulite after test subjects took the supplement for 6 months.
3. Improved digestion and satiety
Protein powders are difficult to digest and often contain non-keto fillers. Collagen peptides, on the other hand, are easy to digest and most don't require any filler ingredients. This makes them an ideal protein supplement for keto dieters.
Collagen peptides protect the lining of your digestive tract, which helps improve digestion. The amino acid glycine benefits digestion by stimulating stomach acid production.
Studies also show that collagen peptides taken at breakfast are 40% more satiating than whey or soy proteins and that they reduce food intake by at least 20%.
4. Stronger bones and joints
There is a reason why doctors recommend collagen supplements to patients with joint or bone problems: joints and bones are largely made up of collagen. Well, bone is actually mostly calcified minerals but its organic components are collagen while joint tissue is almost exclusively collagen.
Taking collagen supplements can protect your bones and joints from the effects of aging. This is made evident in one systematic review showing that collagen peptides improve bone mineral density, protect joint cartilage, and even help reduce bone and joint pain. These supplements can also be useful if you're highly active and need something to help repair your joints post workout.
5. Increased energy
Collagen peptides give your body an energy boost thanks to its high glycine content. As an essential amino acid, glycine serves several roles in the human body, one of which is the biosynthesis of creatine – the energy fuel for your muscles.
Studies on creatine show that it increases energy levels and athletic performance. Creatine also helps repair and build muscle tissue. Taking collagen peptides could be said to have the same benefits given their high glycine content.
Why Are They Popular in Keto?
You know that collagen peptides are great for your health, but why exactly are they so popular among keto dieters? Is there something about these amino acids that make them more keto than, say, whey?
Well, the main reason why collagen peptides are so popular in keto is their convenience and ease of use. On a keto diet, you are allowed to eat a moderate amount of protein (15-30% of your daily calories). For your body to effectively use this limited amount of protein, it needs to be easily digestible, non-inflammatory, and bioavailable. Collagen peptides are all of this and more.
Studies show that these proteins have a bioavailability of up to 95%. This means that all the peptides you eat will be put to good use and none will go to waste. Collagen peptides are also safer than many other proteins. For example, casein, whey, and egg proteins are all great but they're unfortunately common allergens. Collagen allergies, on the other hand, are rare.
Collagen peptides are also great for keto dieters because they help with the following:
- Rebuilding tissue
- Reducing inflammation
- Energy production
- Improving digestion
Keto dieters who exercise regularly can make great use of any product that helps their bodies recover after a workout. Also, because you eat more fat on a keto diet, it's good to give your digestive a helping hand to make the digestion of fat easier.
Keto Collagen Peptides
If you do a quick Google search for keto collagen peptides, you will notice that many of these supplements containing both collagen and MCTs. These supplements are specifically designed for the keto diet. They help you get all the benefits of collagen peptides while supporting ketosis.
MCTs (short for medium-chain triglycerides) are types of fatty acids that are easy to digest and convert to ketones. In fact, your body prefers using these fatty acids for energy instead of storing them. When blended with collagen peptides, MCTs can help upgrade your keto diet.
Quality keto collagen peptides for the keto diet also don't contain fillers or emulsifiers that could sabotage your diet goals. Instead, they are clean and contain quality protein that supports ketosis while helping repair tissue and improve overall health.
Ingredients – When buying collagen peptides, take a good look at the ingredients. You want to go for products that are clean and contain all necessary types of collagen. Make sure the products you are choosing are keto-friendly and from trusted sources.
Collagen peptide supplements are neutral-tasting when they don't contain flavorings. This means you can add them to a wide range of sweet and savory dishes without affecting their taste. Take a look at our keto recipes section if you need recipe ideas to incorporate collagens into your diet.
Although there are no safety concerns with taking collagen even in large doses, it's best to stick to the recommended limits. Read the manufacturers label to see how much collagen you should take daily.
If you don't want to take collagen peptides, you can always go for gelatin. Gelatin is the less processed form of collagen. But keep in mind that your body is better able to use the amino acids from collagen peptides than from gelatin.