Collagen Health Benefits Overview

The Building Block of Your Body

Collagen is one of the most abundant proteins in the human body, constituting about 30% of total protein mass. It serves as a crucial building block for skin, bones, muscles, tendons, and ligaments, playing an essential role in maintaining structural integrity, elasticity, and strength across various tissues. In recent years, collagen has become a popular supplement, lauded for its potential health benefits in promoting skin health, joint function, and muscle recovery. But what exactly is collagen, and what does science say about its health benefits?

What is Collagen?

Collagen is a complex protein that consists of amino acids, mainly glycine, proline, and hydroxyproline. These amino acids form long chains that are wound together into a triple helix structure, providing strength and flexibility to the tissues in which it resides. There are somewhere around 28 distinct sorts of collagen, yet the most well-known types are:

1. Type I - Tracked down in skin, bones, ligaments, and tendons.
2. Type II – Found in cartilage and is essential for joint health.
3. Type III – Found in the skin, blood vessels, and internal organs.
4. Type IV – Found in the basement membranes of cells, which serve as a barrier between tissues and organs.

Natural Sources of Collagen

Collagen is naturally produced by the body, but its production tends to decline as we age, contributing to signs of aging like wrinkles, sagging skin, and joint stiffness. Dietary sources of collagen include:

• Bone broth – Made from simmering animal bones, which releases collagen.
• Meat with connective tissue – Like chicken, beef, and pork.
• Fish – Particularly the skin and scales.
• Egg whites – Contain glycine and proline, precursors for collagen synthesis.

Collagen Supplements: Types and Forms

Collagen supplements have filled in ubiquity, fundamentally in hydrolyzed structure, known as collagen peptides, which are broken down for simpler retention.

 These supplements can be derived from bovine, marine, porcine, or poultry sources.

The most widely recognized sorts of collagen supplements include:

• Collagen peptides – These are hydrolyzed, making them easier to absorb and mix into liquids.
• Gelatin – A cooked form of collagen, commonly used in foods like jellies and puddings.
• Undenatured collagen – Found in some supplements aimed at joint health, often containing Type II collagen.

Health Benefits of Collagen

1. Improves Skin Health

One of the most widely marketed benefits of collagen is its ability to enhance skin health by improving hydration, elasticity, and reducing wrinkles. Collagen makes up around 75% of the skin’s dry weight, so it's no surprise that boosting collagen levels can promote youthful skin.

Scientific Evidence: A study published in the Journal of Cosmetic Dermatology (2015) found that women aged 35-55 who took 2.5–5 grams of collagen peptides daily for eight weeks experienced a significant improvement in skin elasticity compared to a placebo group . Another study in Skin Pharmacology and Physiology (2014) found that collagen supplementation increased skin hydration and reduced wrinkles after four weeks .

2. Supports Joint Health

As we age, the cartilage that cushions our joints wears down, potentially leading to joint pain and stiffness, especially in conditions like osteoarthritis. Collagen supplementation has shown promise in supporting joint health by replenishing cartilage and reducing inflammation.

Scientific Evidence: A 2017 review published in Current Medical Research and Opinion showed that collagen supplementation reduced joint pain in athletes and could help those with osteoarthritis . Another study in the International Journal of Medical Sciences (2018) revealed that daily supplementation with undenatured collagen improved joint mobility and decreased discomfort in people with knee osteoarthritis .

3. Promotes Muscle Mass

Collagen makes up between 1-10% of muscle tissue and is essential for muscle structure and function. Some studies suggest that collagen supplementation could enhance muscle mass and strength, especially in individuals with age-related muscle loss.

Scientific Evidence: A study published in the British Journal of Nutrition (2015) investigated older men with sarcopenia (age-related muscle loss) who took 15 grams of collagen daily in combination with resistance training. After 12 weeks, the collagen group showed more significant muscle mass and strength gains than those who only trained .

4. Boosts Bone Health

Collagen provides structure to bones, and its degradation with age is one of the contributing factors to bone disorders like osteoporosis. Enhancing with collagen might assist with keeping up with bone thickness and decrease the gamble of cracks.

Scientific Evidence: A study in the Journal of Nutritional Biochemistry (2018) revealed that women who took collagen supplements over 12 months showed a significant increase in bone mineral density, particularly in the spine and femoral neck . Collagen has been suggested to enhance the body's calcium absorption, vital for maintaining strong bones.

5. Supports Heart Health

Collagen is also crucial for the integrity of blood vessels. A decrease in collagen production could contribute to atherosclerosis (the buildup of plaque in arteries), a leading cause of heart disease.

Scientific Evidence: A study published in The Journal of Atherosclerosis and Thrombosis (2017) suggested that daily collagen tripeptide supplementation could help improve blood vessel elasticity and reduce arterial stiffness, which is a gamble factor for cardiovascular infection .

6. Improves Gut Health

Collagen contains amino acids like glycine and glutamine, which are vital for repairing the intestinal lining and reducing inflammation. Some researchers believe collagen could help with conditions like leaky gut syndrome, where the intestinal barrier becomes compromised.

Scientific Evidence: Although the direct link between collagen and gut health is still being explored, research published in the Journal of Clinical Gastroenterology (2015) showed that glutamine (an amino acid found in collagen) could improve gut barrier function in patients with Crohn’s disease .

Potential Drawbacks and Considerations

While collagen supplementation offers promising benefits, there are some considerations to keep in mind:

• Allergies: People with allergies to certain animal products (e.g., fish, beef) should avoid collagen derived from those sources.
• Limited regulation: Like many supplements, collagen products are not strictly regulated, so it's important to choose high-quality, third-party tested products.
• Not a complete protein: Collagen lacks some essential amino acids, so it shouldn't replace other protein sources in the diet.

Conclusion

Collagen plays a fundamental role in maintaining the structural integrity of our skin, bones, joints, and muscles. Scientific evidence supports its benefits in improving skin elasticity, supporting joint health, enhancing muscle mass, and promoting bone strength. As a supplement, collagen has shown promise for people looking to address age-related concerns or improve recovery from physical activities. However, it is essential to consult with a healthcare provider before starting any supplementation, especially if you have allergies or medical conditions.

By incorporating collagen-rich foods or supplements into your routine, you could potentially boost not just your appearance but your overall health.

References:

1. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. (2015). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Journal of Cosmetic Dermatology, 14(4), 291-301.
2. Proksch E, Schunck M, Zague V, Oesser S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. Skin Pharmacology and Physiology, 27(1), 47-55.
3. Zdzieblik D, Oesser S, Gollhofer A, König D. (2017). Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. Current Medical Research and Opinion, 33(1), 63-69.
4. Liu X, Zheng P, Zhao Y, Chen S, Liu H, Tao J. (2018). Effectiveness of oral undenatured type II collagen for knee osteoarthritis: A systematic review and meta-analysis of randomized controlled trials. International Journal of Medical Sciences, 15(11), 1187-1195.
5. Zdzieblik D, Oesser S, Gollhofer A, König D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial. British Journal of Nutrition, 114(8), 1237-1245.
6. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. (2018). Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—a randomized controlled study. Journal of Nutritional Biochemistry, 57, 41-48.
7. Yamamoto T, Hatano R, Tonomura H, Otsuka T. (2017). Effects of collagen tripeptide on arteriosclerosis and vascular stiffness: A clinical study. Journal of Atherosclerosis and Thrombosis, 24(6), 530-541.
8. Chen G, Li N, Tian Z, Zhang J, Zeng X, Han X. (2015). Glutamine supplementation improves gut barrier function in Crohn