Collagen

Abstract

The purpose of this article is to discuss supplementation of collagen into the daily routine and the benefits that it offers. Collagen offers many benefits to the body and this article will focus on a few of the main benefits including skin and hair, cartilage and joint health, muscle function, wound healing, and gut health.

What is Collagen?

Collagen is the most abundant protein in the body and acts as a building block for nearly every structure by creating strength and elasticity through small insoluble fibrils in a matrix arrangement (Goel, 2020). In its natural form collagen is not bioactive or easily absorbable. However, it can be supplemented from various sources such as fish, egg whites, and bone broth that is hydrolyzed and degraded into small bioactive peptides that are easily absorbed and used (Baojing et.al). Although the body creates its own collagen through non-essential amino acids, as we age, the amount of new collagen we produce slows down (Goel, 2020). Starting in early adulthood our collagen can decrease by 1% a year and by age 40 we begin losing about 1% each year (Sims, 2022). This decline in production can lead to effects such as skin wrinkles, hair thinning, joint pain, muscle loss, declined gut health, and even serious health conditions. However, collagen supplements can help prevent these effects and offer wide spreading benefits.

Skin and Hair

One of the most commonly advertised benefits of collagen is for skin and hair care. Since 85-90% of our skin is composed of Type 1 collagen, supplementing collagen has been found to aid in reducing skin dryness, preventing wrinkles, maintaining elasticity, and preventing hair thinning (Wang, 2021). However, collagen offers a wide variety of benefits outside of cosmetics.

Cartilage and Joints

Alongside skin, collagen, primarily type 2, composes much of our cartilage, up to 60%, and plays a crucial role in the health and structure of our connective tissues (Uclahealth, 2022). Age related reduction of collagen can compromise our joints as without cartilage to absorb force from high-impact movements joint pain and conditions such as osteoarthritis and Rheumatoid Arthritis may be experienced (Uclahealth, 2022). Type 2 collagen supplementation can be very beneficial in this area as it aids in rebuilding and sustaining our joints and cartilage (Wang, 2021).

Bone Strength

Collagen offers the same rebuilding properties of cartilage to bone as well. Studies have found that Type 3 collagen supplements directly correlates to bone remodeling and healing. Decreased amounts of type 3 collagen were found to be connected to decreased bone formation and alterations when healing from a fracture (Wang, 2021). This is especially relevant as conditions such as osteopenia, osteoporosis and sarcopenia are all major health conditions associated with aging especially in menopausal women (Wang, 2021). As our collagen levels become depleted we lose the certain amino acids that give strength to our bones and muscles (Goel, 2020).

Muscle

Muscle loss is a natural effect of aging. Similarly to bones, our strength and ability to rebuild reduces over time. However, studies have found that long-term collagen peptide supplementation, when combined with regular physical training, results in improvements in fat- free mass, muscle mass, maximal strength, and recovery in reactive strength after exercise- induced muscle damage (Bischof et.al, 2024). This was also found in the extreme condition of sarcopenia in which exercise and nutritional supplements, including collagen, were found to be effective treatments (Wang, 2021).

Wound Healing

Collagen supplementation can also be used for treating other injuries and aiding in wound healing. It has been found that wound healing can actually be accelerated by certain types of collagen such as collagen-derived peptides which act as a growth-initiating factor for specific fibroblasts involved in the process of would healing (Wang, 2021).

Gut Health

As we enter into sick season it is important that we keep our immune system strengthened. Collagen is an effective way to achieve this. Our gut houses intestinal flora that, if become unbalanced, can lead to a variety of diseases (Baojing et.al). To maintain this balance probiotics and prebiotics are used. Collagen Peptides have been found to exhibit these prebiotic activities by serving as a nitrogen or carbon source for microorganisms in the intestinal tract that help mediate gut microbiota and can act as an antioxidant, antihypertensive, antibacterial, anti- inflammatory, and immunomodulators. By supplementing with collagen peptides we can balance our microbiota and help support our immune health.

Summary

As one of the most abundant proteins in our body Collagen plays a crucial role in the health and function of many different structures and systems including hair and skin, joints and cartilage, muscle, and gut health. Supplementing collagen is a simple and easy way to support our body’s maintenance and slow down the onset of many age-related health issues. Regardless of age, collagen supplementation can be beneficial and often even crucial in balancing and maintaining health.

Works Cited

Baojing Ren, Kaiyan Yue, Yuhao Zhang, Yu Fu, Collagen-derived peptides as prebiotics to improve gut health, Current Opinion in Food Science, Volume 55, 2024, 101123, ISSN 2214-7993, https://doi.org/10.1016/j.cofs.2024.101123. (https://www.sciencedirect.com/ science/article/pii/S2214799324000018)

Bischof, K., Moitzi, A. M., Stafilidis, S., & König, D. (2024). Impact of collagen peptide supplementation in combination with long-term physical training on strength, musculotendinous remodeling, functional recovery, and body composition in healthy adults: A systematic review with meta-analysis. Sports Medicine. https://doi.org/10.1007/ s40279-024-02079-0

Goel, A. (2020, March 14). Benefits of collagen: Uses, foods, supplements, anti-ageing properties. myUpchar. https://www.myupchar.com/en/tips/collagen-ke-fayde-srot-in- hindi#google_vignette

Sims, S. (2022). Women & Collagen Supplements: Dr. Stacy Sims. Women & Collagen Supplements | Dr. Stacy Sims. https://www.drstacysims.com/blog/should-women-take- collagen-supplements

Uclahealth. (2022, September 30). Should you take collagen supplements?. UCLA Health. https://www.uclahealth.org/news/article/should-you-take-collagen-supplements

Wang H. A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers. 2021; 13(22):3868. https://doi.org/10.3390/polym13223868