• The study found that 10 grams of collagen peptides for eight weeks significantly reduce feelings of fatigue and increase energy levels.
• Regular intake of collagen peptides improves sleep quality, leading to more restful sleep and enhanced vigor.
• Studies suggest collagen peptides may play a role in improved energy by enhancing sleep and improving the body’s recovery from physical and mental stress.

Fatigue is widespread, affecting five to twenty percent of people in a persistent or troublesome way. 1 For those impacted, fatigue isn’t just feeling a little tired now and then; it’s a feeling of physical or mental exhaustion that can limit a person’s daily activities, work, family life, and social engagements. People experiencing persistent fatigue often feel a strong desire for rest and a lack of motivation, affecting both physical and mental tasks. 2-4 It can lead to a noticeable drop in physical or mental performance and even a decline in daily enjoyment.

Managing fatigue can be difficult, but there are several ways to help, such as eating well, resting, exercising moderately, and getting good-quality sleep. Recently, researchers have started focusing on "mood foods"—nutritional options like collagen peptides that might naturally relieve fatigue and lift mood.5

Although many people turn to coffee when tired, new research suggests collagen peptides may reduce fatigue by supporting the body’s natural recovery processes.1,6-8 A recent study published in the Journal of Dietary Supplements, specifically investigates how collagen peptides reduce fatigue and improve vitality, in those who suffer from fatigue.1 Before we get into the study, let's do a mini overview of what collagen peptides are. ​

Collagen is the primary protein in our skin, bones, and connective tissues, providing structure and strength.9 Collagen peptides are smaller, easier-to-digest amino acids. Collagen peptides are rich in specific amino acids such as proline, glycine, and hydroxyproline, contributing to tissue repair and reducing inflammation.10  When consumed, they are quickly absorbed into the bloodstream and can reach areas like muscles and joints, aiding in recovery and potentially reducing feelings of fatigue.

The new study investigated the potential of dietary collagen peptides to alleviate fatigue and improve mood in healthy but fatigue-prone individuals over eight weeks. Participants who experienced frequent fatigue were randomly assigned to an active group receiving 10g of collagen peptides daily or a placebo group, with both supplements in indistinguishable powdered form.

Collagen Peptides Reduce Fatigue, Improve Mood and Sleep 

Participants who regularly took 10 grams of collagen peptides reported lower levels of fatigue and a notable increase in feelings of energy compared to those who took a placebo​. Notably, participants in the collagen peptides group reported better sleep, which correlated with decreased feelings of fatigue.

Individuals who took 10 grams of collagen peptides experienced fewer nighttime awakenings and reported more restful sleep​. Better sleep quality not only reduces fatigue but also improves mood and mental clarity during the day, making collagen peptides a holistic solution for those seeking natural support for sleep and energy. This recent study found similar findings to another study published earlier this year, which found that collagen peptides can improve sleep and make subjects feel more rested.11 

Better Sleep for Improved Mood

High-quality sleep is vital for those who lead active lifestyles. Collagen peptides are rich in amino acids like glycine, aiding sleep, relaxation, tissue repair, and muscle recovery. Glycine, which constitutes about one-third of collagen, has been shown to have calming effects on the central nervous system, potentially reducing feelings of fatigue and enhancing sleep quality.12 

This enhanced sleep can reduce fatigue for active individuals, resulting in better physical performance and energy the next day​. Better sleep may be a critical factor in reducing overall fatigue, as well-rested muscles recover faster, reducing soreness and tiredness that detract from energy levels.13

Adding 10 grams of collagen peptides into a daily routine can be simple for those interested in experiencing the benefits of collagen peptides. Many people add collagen powder to their morning smoothie or coffee, making it an effortless addition to daily life. By supporting sleep, mood, and physical recovery, collagen peptides serve as a versatile supplement for individuals dealing with various forms of fatigue.

References

1Kuwaba, K., Kusubata, M., Saito, M. & Mizuno, K. Dietary Collagen Peptides Ameliorate the Mood Status of Fatigue and Vigor: A Randomized, Double-Blinded, Placebo-Controlled, Parallel-Group Comparative Trial. J Diet Suppl 21, 791-807 (2024). https://doi.org/10.1080/19390211.2024.2399343

2 Lal, S. K. L. & Craig, A. A critical review of the psychophysiology of driver fatigue. Biological Psychology 55, 173-194 (2001). https://doi.org/https://doi.org/10.1016/S0301-0511(00)00085-5

3 Boksem, M. A. S., Meijman, T. F. & Lorist, M. M. Effects of mental fatigue on attention: An ERP study. Cognitive Brain Research 25, 107-116 (2005). https://doi.org/https://doi.org/10.1016/j.cogbrainres.2005.04.011

4 Meeusen, R., Van Cutsem, J. & Roelands, B. Endurance exercise-induced and mental fatigue and the brain. Experimental Physiology 106, 2294-2298 (2021). https://doi.org/https://doi.org/10.1113/EP088186

5 Staroszczyk, H. & Sikorski, Z. Chemical and Functional Properties of Food Components.  (2023).

6 Zdzieblik, D., Jendricke, P., Oesser, S., Gollhofer, A. & König, D. The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial. International Journal of Environmental Research and Public Health 18, 4837 (2021). https://doi.org/10.3390/ijerph18094837

7 Kviatkovsky, S. A., Hickner, R. C. & Ormsbee, M. J. Collagen Peptide Supplementation for Pain and Function: Is It Effective? Current Opinion in Clinical Nutrition & Metabolic Care 25, 401-406 (2022). https://doi.org/10.1097/mco.0000000000000870

8 Inacio, P. A. Q. et al. The Effects of Collagen Peptides as a Dietary Supplement on Muscle Damage Recovery and Fatigue Responses: An Integrative Review. Nutrients 16, 3403 (2024). https://doi.org/10.3390/nu16193403

9 Rustad, A. M., Nickles, M. A., McKenney, J. E., Bilimoria, S. & Lio, P. A. Myths and Media in Oral Collagen Supplementation for the Skin, Nails, and Hair: A Review. Journal of Cosmetic Dermatology 21, 438-443 (2021). https://doi.org/10.1111/jocd.14567

10 Mostafijur Rahaman, N., Sonjit Das, N., Suman Sahu, N., Anirban Karmakar, N. & Biplab Debnath, N. Extraction, Isolation and Characterization of Collagen Peptide From Fish and Recent Biological Activities of the Collagen Peptides. Survey in Fisheries Sciences, 1450-1465 (2023). https://doi.org/10.53555/sfs.v10i2.2719

11 Thomas, C. et al. Collagen peptide supplementation before bedtime reduces sleep fragmentation and improves cognitive function in physically active males with sleep complaints. European Journal of Nutrition 63, 323-335 (2024). https://doi.org/10.1007/s00394-023-03267-w

12 Paul, C., Leser, S. & Oesser, S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients 11, 1079 (2019). https://doi.org/10.3390/nu11051079

13 Park, J. B. Effects of 12 Weeks of Low Molecular Collagen Peptide Supplementation on Body Composition in Overweight Korean Adults Aged 50 Years and Older. (2023). https://doi.org/10.21203/rs.3.rs-3016558/v2