Collagen - key component in bones, skin and muscles

 

Nowadays, there is a growing trend among individuals to use collagen powder as a supplement to increase the collagen levels in their bodies and improve their health. The question arises – what collagen is and what are the health benefits of using it as a supplement? Here is a complete guide about collagen, explaining what collagen is and, and whether collagen supplements are worth the attention they are getting.

What is Collagen?

Collagen is the most abundant structural protein in animals that makes up the structure or framework of your cells and tissues. It is mainly composed of the amino acids glycine, proline, and hydroxyproline and is found in skin, connective tissue, tendons, cartilage, and bones (1). Collagen provides structural support to tissues and plays key roles in cellular processes, including tissue repair, immune response, cellular communication, and cellular migration - a process necessary for tissue maintenance. Most collagen supplements comprise types I, II, and III, which make up most of the collagen found in the body and include a digestible form called collagen peptides or hydrolyzed collagen.

Benefits of Using Collagen Powder as a Supplement

The different benefits collagen supplements may provide are as follows:

Improve Skin Health

Collagen is a major component of the skin, providing strength, elasticity, and hydration. It is produced and maintained by connective tissue cells called fibroblasts and as people age, collagen becomes fragmented, fibroblast function is compromised, and collagen production slows down. This leads to aging i.e., wrinkling and sagging of skin. Thus, using collagen supplements may help slow the aging of your skin by improving skin hydration and elasticity, and by promoting collagen production by the body itself (2).

Relieve Joint Pain

As mentioned earlier, collagen is present in cartilage – the elastic tissue present between bones at joints. As collagen production decreases with age, the risk of degenerative joint diseases, for instance, osteoarthritis increases (3). Collagen supplements may help to maintain the integrity of the cartilage, thereby, improving symptoms of osteoarthritis and reducing overall joint pain and stiffness (4).

Prevent Bone Loss

Collagen provides strength and structure to the bones. As the collagen levels decrease with age, the bones lose their mass and the risk of osteoporosis increases leading to low-density bones and an increased risk of bone fractures. Collagen supplements help lower the loss of bone mineral density and decrease the level of blood proteins which promote bone breakdown (5).

Boost Muscle Mass

Collagen is an important component of muscle and taking collagen supplements helps increase muscle mass and strength (6). They stimulate the synthesis of muscle proteins such as creatine, as well as promote muscle growth after exercise.

Promote Heart Health

Collagen provides flexibility and elasticity to the arteries. Lower collagen levels lead to loss of this elasticity and narrowing of arteries i.e., atherosclerosis thereby, increasing the risk of heart attack and stroke. Collagen supplements help prevent this arterial stiffness and boost the levels of high-density lipoproteins (HDL) (7).

Hair and Nails

Collagen supplements help hair and nails to grow longer (8). They provide strength to nails and prevent brittleness. Also, they significantly increase hair’s quantity, scalp coverage, and thickness.

Bottom Line

Collagen supplements are associated with various health benefits and very few known side effects. They may improve skin health i.e., reduce wrinkles and dryness, relieve joint pain, prevent bone loss, increase muscle mass, and boost heart health. However, if you have food allergies, make sure to purchase supplements that don’t contain your allergens. Also, the supplements may cause mild side effects such as bloating, heartburn, and feelings of fullness.

 

 

 

 

 

 

 

 

 

 

References

  1. Nezwek TA, Varacallo M. Physiology, Connective Tissue. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 [cited 2023 Feb 25]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK542226/
  2. Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan;18(1):9–16.
  3. Li YS, Xiao W feng, Luo W. Cellular aging towards osteoarthritis. Mech Ageing Dev. 2017 Mar 1;162:80–4.
  4. García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, Acosta-Olivo CA, Vilchez-Cavazos F, Simental-Mendía LE, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019 Mar 1;43(3):531–8.
  5. Elam ML, Johnson SA, Hooshmand S, Feresin RG, Payton ME, Gu J, et al. A Calcium-Collagen Chelate Dietary Supplement Attenuates Bone Loss in Postmenopausal Women with Osteopenia: A Randomized Controlled Trial. J Med Food. 2015 Mar 1;18(3):324–31.
  6. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015/09/10 ed. 2015;114(8):1237–45.
  7. Tomosugi N, Yamamoto S, Takeuchi M, Yonekura H, Ishigaki Y, Numata N, et al. Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. J Atheroscler Thromb. 2017;24(5):530–8.
  8. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017 Dec 1;16(4):520–6.
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