Collagen peptides are unique as their amino acid composition is made up largely of glycine, proline, arginine, hydroxylysine, and hydroxyproline.
Collagen has low biological value, mainly due to the low amounts of BCAA, lysine, and tryptophan. No, it does not improve muscle mass.
However, there may be benefits to augmenting an optimal protein diet with oral collagen. At this time mechanisms are unknown, yet the initial studies show a positive impact on multiple health domains.
Essential in the make-up of hair, skin, nails, and other connective tissue, and it is important to note that collagen production declines as we age. The problem is, the collagen in food cannot be used to make collagen in our bodies because the unique amino acids hydroxylysine and hydroxyproline cannot be used to make new proteins.
On the other hand, the dipeptide (hydroxyproline-glycine) has been detected at a relatively high concentration in human blood following collagen ingestion. Research suggests that this unique dipeptide or the amino acid glycine may be important for the stimulation of HGH (growth hormone) release from the pituitary.
In addition oral collagen has been shown to impact osteoblast activity which helps with bone and joint health.
Exercise is a potent regulator of normal collagen turnover resulting in an upregulation of collagen synthesis for a period of up to 72 hours. Exercise results in an increase in hormones that have been shown to stimulate the synthesis of collagen in connective tissue.
The turn-over rate of collagen is estimated at 1.4% per day and the optimal supplement amount- replacement is unknown, however much of the data supports a minimum use of 15 grams. In clinical practice, I use between 20-40 grams daily depending on need.
Bottom line; Yes I recommend collagen.