Should We Be Taking Collagen Tripeptides? Here’s What Experts Say

A new generation of collagen supplements is here: collagen tripeptides are said to be more easily absorbed by the body and more effective at stimulating the body’s own collagen production – but is that the case?

I may have had unrealistic expectations when I first began my journey with collagen supplements. After taking them for months, I expected to look 10 years younger when I looked in the mirror. To say I was disappointed was an understatement. I experimented with different formulas – marine collagen, bovine collagen, hydrolysed collagen peptides, collagen powder, capsules, gels, and even gummies – but I still wasn’t convinced. The results were yet to live up to the promises.

Controversial in supplement form, what’s undeniable about collagen is its importance in the structure of the skin and function in our bodies. Often referred to as the skin’s “scaffolding,” collagen accounts for around 30 per cent of the body’s total protein, supporting the skin as well as bones, tendons, ligaments, cartilage and other connective tissues. Yet as we get older, our natural collagen production declines from around our mid-20s. This contributes to reduced skin firmness and elasticity, the appearance of fine lines and impacts joint and connective tissue health.

With this in mind, it’s no wonder that collagen supplements have become popular. But despite their quick adoption, there is still much uncertainty about their effectiveness, absorption and whether they deliver meaningful benefits.

Enter collagen tripeptides, a newer generation of collagen supplements that have come to market and have been pegged as a more highly absorbable form. But what are they? Consultant dermatologist Dr Derrick Phillips explains, “Collagen tripeptides are very small fragments of collagen made up of just three amino acids. Conventional collagen peptides are also broken down forms of collagen, but contain a wider mixture of fragments of different sizes.”

But are they superior to other forms of collagen, and can they deliver more visible results? He reveals that due to their smaller size, “some can be absorbed intact through the gut, while others are broken down further into smaller dipeptides and individual amino acids.” The expert spotlights studies that have “detected both collagen-derived tripeptides and dipeptides in the bloodstream after they are consumed. There is also laboratory evidence suggesting that some of these collagen-derived peptides may influence fibroblasts, the cells in our skin that produce collagen and other structural components.”

The key distinction lies in their molecular structure and the way the body processes them. “Unlike conventional collagen, or collagen hydrolysate, tripeptides are so small that the body can absorb them directly through the intestines, allowing them to reach the bloodstream – and their site of action – without prior enzymatic breakdown in the gastrointestinal tract,” says holistic nutritionist and health coach Michelle Lang. “The benefits are high bioavailability, targeted action, and a significantly lower daily dosage, thanks to more efficient absorption.”

Pharmacist and co-founder of Victoria Health and DoSe Shabir Daya believes this form has changed the collagen game. “Although hydrolysed marine collagen (or collagen peptides) has been considered the best form of collagen until now, collagen tripeptides are far superior,” confirms Shabir Daya. He references a study conducted by the College of Pharmacy at Gyeongsang National University which reported: “collagen tripeptides are six times more bioavailable than collagen peptides.” He explains, “Hydrolysed collagen consists of chains of 30-100 amino acids with a molecular weight between 2,000 and 5,000 Daltons, which is too high to be absorbed. Collagen tripeptides, on the other hand, are composed of chains of only three amino acids and have a molecular weight of just 500 Daltons, making them much easier to absorb.”

It is important to note that while the research on collagen supplements is still relatively limited, there have been interesting results in their impact on skin hydration, elasticity, fine lines and tissue health. According to studies conducted at the Centre for Skin Biotechnology at Kyung Hee University, taking collagen tripeptides inhibits skin inflammation that causes skin ageing, delaying cellular ageing and the formation of wrinkles caused by UV-B rays. Dr Phillips references another that suggests “collagen tripeptide supplements may lead to modest improvements in skin hydration and elasticity, and may also reduce the appearance of fine lines and wrinkles,” he tells me, but wants to make clear that when it comes to the benefits for the skin, “the degree of improvement seen tends to be subtle rather than dramatic.” He references retinoids and vitamin C, which have better evidence for supporting collagen production in the skin.

When it comes to joints, cartilage, bone and muscle health, collagen supplements can support too – rather than tripeptides specifically. Dr Phillips says, “There is some evidence that collagen supplements may help reduce joint pain and improve function in people with osteoarthritis, although there is less evidence that they can actually preserve or rebuild cartilage.”

Additionally, he says when it comes to bone and muscle health: “Some studies have shown improvements in bone density, particularly in postmenopausal women, while benefits for muscle have mainly been seen when collagen supplements are combined with resistance exercise. However, the evidence in both areas is still limited.”

Where collagen tripeptides differ from other forms of collagen supplements is that the experts say you need smaller amounts. “With hydrolysed collagen, you need to consume at least 5 to 10 grams per day to see benefits – and it’s not possible to determine precisely how much is actually absorbed, since it depends on each person’s digestive system,” says Daya, but when it comes to collagen tripeptides, “just 1 to 2 grams of collagen tripeptides are equivalent to 6.5 to 13 grams of hydrolysed collagen.” Although quantity is highly dependent on the formulation itself, consider the brand‘s recommendations.

There is not a whole lot of evidence to suggest when to take collagen tripeptides supplements, but Lang believes it is best to take before you eat. “Generally, collagen tripeptides can be taken with food,” she says. “However, for optimal results, it is recommended to take them on an empty stomach in the morning with water, tea, or coffee, and to wait about 30 minutes before eating breakfast.”

Be consistent too: “Most studies have looked at collagen taken daily for around eight to 12 weeks, so I would give it at least this long before deciding whether you are seeing any benefit,” advises Dr Phillips.

Unlike my previous approach where I expected an instant transformation, I have learnt that no formula is yet available that can stop the ageing process, and patience is essential when it comes to seeing results from taking collagen supplements. Crucially, too, consistency is key. “The time it takes to notice and measure noticeable effects depends largely on consistent intake, as well as on the quality and molecular size of the collagen tripeptides,” Lang reveals. The nutritionist adds, “Generally, the first effects in terms of skin hydration and freshness become visible after about four weeks. After about 12 weeks, you can measure an increase in skin elasticity, firmer connective tissue, and a reduction in wrinkle depth, thanks to the stimulation of endogenous fibroblasts.”

The effects of collagen supplements are very individual, and Dr Phillips cautions, “Any benefits from collagen supplements are likely to be gradual rather than immediate. For the skin, you might notice subtle improvements in hydration, firmness or elasticity over time, while people taking collagen for joint symptoms may notice less discomfort or stiffness. The effects vary considerably between individuals, and because the changes can be quite subtle, it can be difficult to know with certainty whether they are due to the supplement.” The best results come from combining the supplements with sun protection, good sleep and a solid skincare routine.

When it comes to selecting a collagen supplement, Dr Phillips recommends looking out for the following:

• Quantity: “Check how much collagen you are actually getting in each daily serving. Some supplements contain lots of additional ingredients but relatively little collagen.”
• Source: “The source of collagen matters mainly in terms of dietary preference, allergies and how the product has been made. Marine collagen is usually derived from fish, while bovine collagen comes from cattle and porcine collagen from pigs. Once they are hydrolysed into smaller peptides, there is not strong evidence that one animal source is consistently better absorbed or more effective for the skin than another. “Vegan collagen” is slightly different. Most vegan collagen supplements do not actually contain collagen, but provide amino acids and nutrients involved in collagen production. It is now also possible to produce collagen using genetically engineered yeast or bacteria, although this is a different process from conventional animal-derived collagen.”
• Transparency: “Choose a product from a reputable manufacturer that is transparent about its ingredients and quality testing.”
• Other ingredients: “Vitamin C is important for normal collagen production in the body, but it does not necessarily need to be included in the supplement if you are already getting enough through your diet. Similarly, ingredients such as biotin and hyaluronic acid may be added to collagen products, but they should be viewed as separate ingredients rather than something that makes the collagen itself work better.”
• Form: “Whether you choose a powder, capsule, gummy or liquid is largely down to personal preference. The most important thing is that it provides an appropriate dose in a form you are likely to take consistently.”

• Dr Derrick Phillips is a consultant dermatologist
• Shabir Daya is a pharmacist and co-founder of Victoria Health and DoSe
• Michelle Lang is a holistic nutritionist and health coach and head of nutrients and superfoods at German supplement brand Sunday Natural