One of the supplements that I've been using for a while, is collagen peptides. I've been adding it to my hot drink in the morning or mixed it with some yogurt. Here's why I like it…
We can eat a really good diet, but still lack some nutrients. I am taking quite a few supplements, but what I've probably taken the longest is collagen peptides.
Collagen can really help with preventing brittle hair and improving bone health. In this post, I will share what collagen is, why it's important and the brand of collagen that I'm currently using. This post is not sponsored.
Collagen and Protein
Getting enough protein with our diet is incredibly important. Even though many people think that they eat enough, they actually don't.
Many people want to lose body fat and lose weight. Starting to eat enough protein is the #1 thing that we have to pay attention to, because protein keeps us fuller longer and it also helps with muscle building — which in turn increases our metabolism and helps us burn more body fat.
Your goal should be to eat 0.6-1 grams of protein per one pound of your bodyweight. Check out more recommendations, and how eating this way can help you get lean, here.
I've also done a few podcast episodes on this topic, which you can check out here and here.
One thing you should know about collagen though is that it's not full protein source. That means that it doesn't contain all 9 essential amino acids. So, if your goal is to eat 130 grams of protein a day and you take a collagen supplement that gives you 20 grams of protein, you should count only half of it, and still get 10 more grams from complete protein sources.
What Is Collagen?
Collagen is the most abundant protein in our bodies. It's a fibrous protein that is found mainly in connective tissues. It's a building block of our skin, nails, hair, bones and joints, so if you want to have them strong and healthy, you need to have enough collagen in your diet.
Our ancestors who used to get more of collagen as they ate animal's skin, bones, tendons and ligaments, that are all rich in collagen. But with all the processed and packaged foods many of us are eating now, we don't get nearly as much of it nowadays as we used to. Not surprisingly…
Why We Need Collagen
Here are the main reasons why collagen is important for your health:
To maintain bone health. Around the time when we hit our thirties, our bodies start to lose bone substance faster than create it, so naturally the amount of collagen in our bodies decreases too. The older we get, the weaker our bones potentially get, which is why bone fractures and injuries take significantly longer to recover. Collagen helps to keep the bones strong.
Collagen is not a complete protein though. If you want to learn how to get enough protein for your body's needs, please get my Fit Physique Formula Protein guide.
To keep joints healthy. Collagen is present in cartilage that is found in our nose, ears, throat and joints and prevents bones from rubbing against each other.
While also joint problems are more common among older people, I know plenty of people around 30 years old with various joint issues. One of them is my husband… supplementing with collagen has made a difference: His knee pain has significantly lessened.
To maintain healthy skin. Collagen is responsible for our skin's integrity–strength, elasticity and overall vitality. Collagen is found in many skincare products, and it's known to help to fight against dryness and wrinkles.
To build stronger, healthier hair. Just like skin, collagen also helps to strengthen your hair.
To keep you more satiated. Out of three macronutrients (carbs, protein and fat), protein has been shown to be most satiating. It fills you up, so you don't have to eat again two hours after finishing your breakfast. I'm all about it, because that way I can focus on other things and don't have to think about food too often.
To heal and support stomach lining. Collagen is so important for gut health, which all starts with the health of stomach lining. Stomach lining basically looks like a wrinkly bag covering the walls of our stomachs. It secretes substances that help our bodies to digest food, but it also protects the rest of the body from the highly acidic environment of the stomach.
So if there's something wrong with stomach lining and doesn't function properly, it can cause a lot of digestive issues, like irritable bowel syndrome or leaky gut.
Collagen can help to heal and support stomach lining.
To promote healthy digestion. Collagen makes digestion faster by improving hydrochloric acid production in our stomach. This acid is needed to break down foods, and as a result, your digestion improves. Because collagen absorbs water very efficiently, it may also help to draw water into the intestinal tract and that way help the food move faster.
To sleep better. According to some sources, taking collagen can help you sleep better.
How I'm Using Collagen Peptides
Collagen peptides are short chain amino acids that are derived from collagen protein. The brand that I'm using makes their collagen peptides from pasture-raised, grass-fed collagen protein.
You can add collagen peptides to pretty much any food or drink, hot or cold. I've been having my daily collagen with my morning coffee. Most people who have tried it say that it doesn't, but I can in fact tell that there's something added to the coffee. It has very, very mild flavor that I like. I really look forward to my morning coffee every day.
Occasionally I've put collagen also into my smoothie, but the flavors of veggies and fruits are so much stronger that I can't taste any of it in a shake.
You can play with it and seriously put it in pretty much every food: oatmeal, soups, sauces and even desserts.
How Much Collagen Should I Take?
One serving of the collagen peptides I use has 70 calories, 18 grams of protein and 20 grams of collagen in it. I usually add one scoop, which is 1/2 servings, to my hot drink in the morning. You can take 1-2 servings daily.
For me, 1/2 servings, so one scoop a day, has worked well. I've seen some health benefits, which I talk more about next.
Taking Collagen Peptides: Before and After
It's interesting that when you look at the most articles about collagen and its health benefits, improving digestion isn't really mentioned as the first thing. Improving bone and joint health seems to be number one reason for using it, followed by all the anti-ageing benefits that collagen has.
However, for me the most noticeable change from the very beginning was much better digestion. I've always had some issues with constipation, but I'm feeling a lot better now as I've added a scoop of collagen peptides into my coffee every day. (Edited: I no longer drink coffee, but it works equally well in tea!)
My husband's knees used to always get really sore after some time of sitting. He had a knee injury from playing soccer years ago, and the knee is acting up every now when he's sedentary for some time. About a month after he started using collagen, his knees started to feel much better. The pain isn't completely gone, but there's much less of it.
Many women report that their hair growth and thickness has improved after they started taking collagen, so if you're struggling with that, giving collagen peptides a try might help as well.
I haven't tried taking collagen peptides in the evening, but according to some people it can help you to sleep better.
Can Collagen Cause Bloating?
Some forms of collagen can cause bloating, however collagen peptides are unlikely to do so.
You may have heard about collagen, collagen peptides and also gelatine. While they all collagen products, they are different things and also work differently in our bodies.
Collagen peptides are the most digestion-friendly form.
The difference is caused by different structure. Collagen itself has a long, twisted structure which makes it harder to break it down and absorb.
Collagen peptides and gelatine are hyrdolyzed forms of collagen. Hydrolyze is what makes the collagen chains shorter and better digestible.
Gelatine is a partly hydrolyzed form of collagen, which means that it contains some water which may cause bloating and other digestive discomfort. It's not fully broken down into peptides. In addition, it only dissolves in hot liquids.
Collagen peptides are the easiest type of collagen to digest. Therefore, they're the least likely to cause any bloating or other digestive discomfort. I've never had any problems digesting it. Like I said before, it has made my digestion better.
Conclusion
I've been really happy with the results that we've seen from taking collagen peptides. I'm planning to keep using it and try it also at night to see if it helps with sleep.
Do you take supplements? Have you tried collagen?
I always hear that peptides are good for the skin but never that it’s good for the joints. It sounds like it could be beneficial for my friend to take. She’s always complaining about her joints. Maybe it would help if she tried to add it to her morning coffee like you.
Hey! Yes, I think it’s definitely worth to give it a try. Gelatin and bone broth should be helpful as well!
I am currently taking vital protein collagen peptides too! But i wonder will i get fat if i don’t workout/exercise after taking this collagen?
Chuck, definitely not! Collagen is useful also for those who aren’t physically active. It won’t make you gain fat!
I am taking the the vital proteins product but recently after increasing dosage slightly to a heaped scoop two times a day… My stomach became bloated together with a tummy ache! It may have started effecting my sleep too!
Otherwise I love the effects of taking it. But I’m not taking any at the moment as my stomach is still settling down.
Anyone else had negative symptoms? Do you link this product could effect hormones?
Mahalo and aloha!… Sally
Aloha Sally! Yes, that was probably too much for you. I have never taken more than one scoop a day mixed in my coffee. On the label they say 1-2 scoops once or twice a day, but you’ll need to figure out how much is right for you.
Have you noticed any change in your hair and skin appearance? I would be particularly interested in knowing if your cellulite has improved and your hair has gotten stronger or fuller?
I didn’t really have skin problems. Hair, yes – a little thicker and shinier and it seems like they’re growing faster as well.
I noticed after I place a scoop in my coffee about an hour later I feel nauseated 🤢 and stomach aches . That normal ?
Could it be something else or are you sure it’s the collagen?
I have also been feeling naseous, weak, and bloated. I have never taken it before in my life just recently I have been putting one scoop into my smoothie for 2 days now, but I think I will try quarter or half a scoop and see if it improves.. 🙂
I just started taking GNC Enhanced Collagen type II each morning, a couple days ago. I feel sore all over. Is it supposed to get worse before it gets better?
Interesting! I’m not sure, I haven’t tried that brand. I’ve only tried Vital Proteins and have never had that problem. Getting sore doesn’t sound right though :/
I started using collagen peptides about 3 weeks ago. My hair and skin seem healthier but I have a stomach ache in the evening. I add a scoop in my morning coffee. I eat a clean diet and have never had stomach aches. I will cut it in half or skip a day to see if it makes a difference.
Yes, maybe try to reduce the amount. It’s interesting though that you get the pain in the evening even though you take the peptides in the morning?
I am having terrible bloating and it is the vital proteins C&P – I will go to half a package to see if it helps because I like how I feel otherwise with it, but if it continues I will need to stop this is horrible – bloating, nausea, stomach pain.
First day today to try Collagen Peptides-plain, I’ve been studying about Bone Broth-but I’m all for getting the benefit(s) in a shorter easy method!
1 did ONE scoop in the am, with a cold glass of chocolate skim milk – or I throw it in my ‘ Choc. Carnation Light Instant breakfast drink, that has some vitamins/etc. in it. This afternoon I noticed a bit of nausea and tad bloat-or burp. Will experiment.I Bought it for Skin issue, insufficiency bone Fracture, and a bum knee-‘all’ from a fall.
Q: (I wonder if you have NO gallbladder) -if this product might be harder to digest–but *I’m sticking with it..and giving it a shot. LIke to find it on sale. :0 Margee
Yes, it is plain which I think a lot of people appreciate as it’s easy to mix with any foods and drinks without changing the flavor. Bone broth is definitely good option too and has a lot of minerals in it. To answer to your question, I don’t think it would be a problem because it’s not fatty or spicy or anything like that… But I would definitely talk to a doctor or ask from Vital Proteins.
I feel as if I’m putting on the Lb since I’ve started using this! Nothing else has changed. Has anyone else noticed this?
Have you changed anything in your diet? Also where you are in your cycle can make you feel puffier as well… I personally haven’t noticed it but different bodies may react differently…
I have been taking Vital proteins for about a month. 1 scoop daily. I haven’t had a period in 2 years, I’m turning 50 this year. I started my period today. Can taking this supplement bring on menstration?
Hi Linda, I don’t think it was the supplement that brought on menstruation. There must have been other changes in your body that caused it.
I have been taking one scoop of Type 1 & 3 Grass Fed Collagen for about a month and a half. I am having stomach bloating and discomfort and a little nausea. I wonder if it is caused by the way I take it or what I eat afterward. I drink water when i first get out of bed, then later take my Collagen in water. I proceed to fix my breakfast which is old fashioned oats. I add a TBSP of Greek yogurt and a Tbsp of raw almond butter (I have thought about cutting out one of these or both), I also add fruit and amonds, a few yummy spices, chi seed, flax seed, vanilla, raisins and a little honey on top. I try to drink lots if water but sometimes fail at that, I have wondered if I need to drink more water. Any thoughts?
I just thought of another possibility. What if I drink the Collagen mix after I eat rather than on an empty stomach? Is there something magical about taking it on an empty stomach? I have a sensitive stomach, so maybe my body has an issue with Collagen before food.
You can definitely try that and see how it goes!!
For all of those having bloating and pain, start out small! A teaspoon a day or even less if it still hurts. Slowly build up and drink lots of water! Once your stomach acclimates, you will have much less bloating and pain.
Thanks Ana!
Ughhh … i hate to think that the collagen peptides are giving me the nausea and bloating that I’ve been having lately because they have worked great on my skin !!!!
I’ve been on it for about 3 or 4 weeks – I only do it during the week, one medium scoop in warm water … ughhhh
Are you sure it’s the collagen, nothing has changed in your diet? If you’re sure, maybe try a 3/4 scoop instead?
So glad I looked this issue up! I, too, have had bloating and stomach pains since taking the collagen peptides. I put 1-2 scoops in my coffee each morning. I love the benefits but I began having stomach issues as soon as I began taking this. I will cut back on the scoops and build up as I can tolerate.
I’m glad I found this thread with so many comments mentioning nausea/bloating/belching…I tried collagen peptides for the first time today (1/4 serving) and man, i’ve felt awful all morning, nauseous and burpy and bloaty…I’ll keep at it to see if that abates, but not sure if the results are worth the side effects!
I had the same experience as Lisa Biernot with collagen supplements reactivating my period. Am 54 and period had stopped last year. Started taking marine-based collagen powder this week and my period restarted 2 days later. Not necessarily a bad thing as I feel it makes my body younger :). It is now day 3 and I have also noticed a decrease in aches in fingers, back and knees when I get up from lying down or sitting for a while.
This is great Monica! I’m glad it has helped you!
I recently began taking vital proteins collagen peptides and noticed SERIOUS bloating and gas (embarrassing). I used a heaping scoop in my fruit smoothie, it took a few hours before it really started to bother me and I couldn’t tell at first if I was going to throw-up or needed to run to the bathroom. A day later I am still bloated, super annoying. I also bought another brand of the collagen peptides; Living Traditionally and have not had any side affects with that brand. I will continue using the same amount of that brand but will cut the vital proteins brand in half and see if that helps. Wish me luck!!
Hi Kim! Ugh that’s not fun! I hope the other brand works better for you!
I’m so thankful I found this thread. I thought it was just me. I used the same experience that Kim noted. I put a scoop in my morning smoothie and a few hours later… well… I’m SO thankful I had no co-workers in the office today because I would have been mortified by the uncontrollable gas and runs to the bathroom I’ve had. I wasn’t nauseated like some but the gas and trips to the bathroom have been incredible. I have no doubt it’s related since nothing else has changed.
I’ll cut it down to 1/4 scoop and maybe try taking this in the evening to let my digestion settle before work. I think for anyone wanting to try these products I’d recommend starting out slowly since it can initially cause gastric distress while your body is acclimating. I also feel that it’s having a “cleansing” like effect on my system, which isn’t all bad. It’s just very very inconvenient!!
I too have been experiencing gas, going to the bathroom frequently, stomach upset. I am taking a Thrive market grass ged brand but I did listen to a talk on Ultimate Health Podcast that mentions that many supplements have flow agents added to them so that the manufacturing process doesn’t muck up the machinery. I’m wondering if it’s the flow agents that I’m sensitive to? I will try taking less and building bak up and see if that helps.
I have a history of digestive problems so maybe it just takes more time to transition to the full dosage of one scoop per day?
Hello, I too am glad I found this thread. I just started with the Dr. Axe (Types 1, 11, 111, V and X), this morning is day 3 and I’ll be 55 in Dec. I too have had some bloating, cramping and added restroom trips. I have heard it has a cleansing effect, so I’m hoping this all calms down. I am already starting to feel the joints in my fingers loosen, as I was feeling some arthritic symptoms. My skin is already changing around my eyes. Now, to get the hair to thicken as hairline is receding quickly, would be wonderful. If the bloating and cramping continue, I too may cut down to a half a scoop and go back up. I have a feeling I need to eat something too. I have the power in my coffee but tend not to eat for an hour or two and usually that is a spinach, yogurt smoothie (with extras). Thank you all….
I have been taking the collagen powder for 6 months and I still feel bloated but I have had no heartburn or any other stomach issues.My hair grows fast but still falls out a lot. My peroids are on again and off again.I feel better but my skin has not changed I have eczema and psoriasis was hoping it would clear up a little.
I think it’s a good idea to reduce the amount you’re taking right now and see if that helps!
I started taking a marine collagen powder and within an hour or so I’m so bloated and have uncontrollable gas. I’ve also had way more bowel movements than normal. I’ve also experienced some stomach pain/cramping along with pain in the area where I had an endometrioma removed several years ago. That pain usually only acts up when my diet has changed causing swelling in that area or my hormones are wacky. I thought a plant based product would be better due to my food intolerances caused by endometriosis but the product I’m using is definitely the culprit. I think it has done wonders for my skin in just the week I’ve been taking it so I would love to find a product that doesn’t cause GI distress or maybe I should try starting with a smaller portion and working my way up to the full serving. Glad to know that I’m not the only person experiencing issues.
I am another experiencing the same symptoms as all these comments. I stopped taking it. Went on holidays and still have excessive bloating. Worse then ever before. I experienced nausea and thought but was due to food poisoning. I also got my period . I left it alone for a good three weeks and the swelling in my belly does not ho away. I gave not been too active on this holiday a d though that was the culprit until reading these comments. I am waiting to resume my workout regiment and see if it persists without taking the collagen supplement. However skin looks great, good energy and strength hair strong but my belly will not go down …only the mornings before eating anything. So now I am very curious and interested to find out from a expert what is causing this issue for many. Would love to hear mor opinions..thanks B
I too have been having very bad stomach issues in the evening after taking the collagen with my morning coffee. Plus heartburn . Never had stomach issues until I started the collagen. Will definitely reduce the dosage.
I too have started a collagen product and have had horrible bloating and stomach aches. I also have gained some weight. Diet has been the same and exercise has increased a little. Hasn’t helped with hair or skin and actually thinking it is making my skin break out. Was hoping for clearer skin and healthier hair. I use one scoop in the morning. Been using it for a little over a month. Thinking I may stop.
I have been taking Land of Lakes Collagen for some time but in Aug I went to visit my son and daughter in law and didn’t take it with me, so for 3 weeks I was without. I’ve only had a bit of bloating but had horrible gas(smelly!!) and it was gone within a few days of being at my son’s. So I experimented since then and think that maybe I was taking too much. 2tbls daily in my coffee. I haven’t take it in over 2 weeks and of course bloating and gas is gone. So I am thinking I need to start either another product or just do a smaller amount. I did by Dr Axe brand multicollagen today. Any thoughts or advice?
Hi Becky,
Yes, I’ve heard that this happens quite frequently. Try to reduce the amount by having just one tablespoon a day, and maybe in two parts – 1/2 tbsp in your morning coffee and 1/2 tbs later, maybe in your evening tea or other beverage. See if that helps!
Hi
Whilst searching whether collagen powder can cause stomach pain I found this thread.
I have been using initially collagen tablets and for the last three months I have been taking collagen powder in my morning coffee and night time chamomile tea. I have been sleeping so much better and my hair and skin have benefitted but I have had stomach problems for three months. It’s been so bad that I had an endoscopy this week which showed that my stomach lining was inflamed. I have had persistent pain under my ribs that had got quite worrying.
H
I’m sorry to hear that! I hope your health care provider can figure out if this inflammation is really caused by collagen. If it is, this product is probably not for you.
Wow, I thought it was just me. I do have a fussy stomach so started with 1/3 scoop on Day One. Within a half hour was doubled over with pain. Stopped taking it and finally feeling normal 4 days later. Scared to try again so just drinking bone broth for now.
Yes, looks like it doesn’t work for everyone. I’m sorry you had this experience!