Collagen: Necessity or Hype
Dr. Palermo and a Biotics Research Optimal Collagen Product available at Thrive
Recently, collagen has gained popularity with claims of anti-aging, skin, nail, and hair rejuvenation, as well as structural support for bones, joints, and tendons.
However, collagen is nothing new. In fact, some of its benefits were recorded as far back as 1175, when it was used for its pain-relieving effects. Let’s examine collagen and discuss how it may contribute to health and longevity.
First, what is collagen, and how is it used in the body?
Most people are not aware that 30 percent of our bodies are made up of collagen, and after about age 20, that amount begins to decline gradually, which makes supplementation an interesting prospect. Collagen provides the scaffolding or support for most tissues in the body. It connects muscle to bone and bone to bone. It allows bones to articulate smoothly over each other. Collagen is not as dense or hard as bone but stronger than muscle.
Collagen makes up 70% of the skin dermis and accounts for 30% of the protein mass in the entire body. Lastly, collagen is an important component of the intestinal mucosa and acts as structural support between the mucosal cells and the walls of the intestine, as well as strength and elasticity of the intestinal function.
We can lose 1% of our collagen a year as we age.
Aging is responsible for much collagen breakdown in a lifetime, but exercise and overuse can also lead to its degradation. Overuse can cause connective tissue injuries like a torn tendon or loss of joint cartilage. Loss of collagen in the skin can lead to sagging skin and wrinkles. As collagen and elastin are lost in the body, this disrupts the framework of the subcutaneous layer and pushes fat globules to the surface, making cellulite more prominent.
As we age, our body becomes less efficient at replacing lost collagen. Our main source of collagen in the diet is animal sources.
Unfortunately, there are no plants that contain collagen.
Historically (caveman times), we consumed all animal parts, including collagen-containing waste products like hides, bones, and tendons. Now, we would not consider putting these things on our plates!! When collagen is broken down and processed, it creates peptides, which are combinations of amino acids. These peptides can be absorbed and brought to areas of the body that need collagen. These peptides can act as protein sources for areas of the body like our joints, tendons and ligaments, skin, hair, nails, and even our gut mucosa.
Very few people consume the portions of the animal that contain the most collagen, so supplementation is an option to get what our bodies need. Most supplemental and food sources of collagen come from animal and fish bones and hides. There are over twenty-eight types of collagen in the body, yet 80-90% of collagen is made of types I, II, or III. Most collagen supplements contain a combination of these unless otherwise specified.
If you have ever made bone broth you have noticed the gel that collects at the top of the broth as it cools. This gelatin is partially the fat content and the proteins, which, when broken down, become collagen. One collagen is isolated from the minerals and other animal parts, it is then degraded into hydrolysate which is a soluble form of the material. Only about 10% of the gelatin peptides are absorbed through the intestinal wall to be used in areas of the body in need. Supplement companies can combine gelatin peptides with a pepsin-inactivating reagent like ethylenediamine tetra-acetic acid to increase this amount. (EDTA is a compound used to bind metals) to effectively extract them. Doing this allows 50% of the consumed peptides to remain intact and be absorbed. When you purchase collagen, this type will be listed as collagen hydrolysates, hydrolyzed collagen, or collagen peptides.
The greatest observed benefits of collagen come from consuming collagen peptides, though your bone broth is still a great option. Studies examining the effects of regular consumption of collagen peptides have been impressive and support making this supplementation a part of your regular diet and supplement program. We will briefly review some of these studies and their benefits.
Skin Benefits of Collagen
The greatest interest comes from the impact of collagen peptides on the skin. As we age, our skin starts to lose its turgor and structure, resulting in the appearance of drier, thinner skin and wrinkles. It appears collagen can help to prevent and improve these changes. A study examining a group of middle-aged women who supplemented 1 gm of collagen peptides for 12 weeks showed improved skin hydration and elasticity and a noticeable reduction in wrinkles. Another study examined individuals who supplemented collagen and other skin-supporting nutrients and vitamins for 90 days. They found a 40% improvement in skin elasticity, a reduction in joint pain by 43 percent, and a 39% improvement in joint mobility.
A 2022 study in Dermatology Practical Concepts reviewed studies on oral collagen performed between 2010 and 2020, comparing topical versus oral collagen supplementation. To date, collagen is used topically on the skin, yet studies have shown oral collagen has improved benefits. Both delayed the aging process in the skin; however, oral collagen appeared to improve skin moisture, elasticity, and hydration. This supplementation reduced wrinkling and roughness of the skin and had no notable side effects.
Joint Health Benefits
We all assume as we age, we will experience joint pain and a reduction in mobility and flexibility of the joints. The potential benefits of collagen in preventing and reversing these symptoms certainly get our attention. One study examined the consumption of 10 grams of collagen hydrolysate for six months in individuals diagnosed with Osteoarthritis. After the six-month study period, participants had less subjective hip and knee pain. In athletes supplementing with the same 10 grams of collagen hydrolysate for six months compared to placebos, those consuming the collagen had less joint pain than those receiving the placebo.
Another study looking at physically active individuals with knee pain who consumed 5 grams of collagen peptides daily for 12 weeks showed a significant reduction in pain and improved flexibility and ability to perform, suggesting the collagen may help repair the damaged areas in joint and tendon tissue. A 2023 randomized, placebo-controlled study (the optimally designed type of study) in Nutrients showed that hydrolyzed collagen ingestion was associated with reduced pain and improved mobility and function of injured joints.
It appears that the hydrolyzed and native forms of collagen have specific immune-mediated mechanisms that lead to the recognition of areas of inflammation and tissue breakdown. Collagen can reach these joint tissues and exert a protective effect on the joints, specifically by affecting the cartilage, tendons, and ligaments. Early studies of isotope-labeled collagen have demonstrated that collagen gets to the areas of injury, which is exciting.
Gut Health Benefits
Collagen supplementation, often in the form of bone broth,, has been used in Functional Medicine practices to address gut issues, specifically inflammation and intestinal permeability, or “leaky gut.” Fewer studies look at gastrointestinal health and collagen supplementation, and most are animal studies.
There is still reason to consider this safe supplementation, which may also help the gut. Collagen is made up of amino acids and specifically contains the amino acids glutamine and glycine, which are both important for gut mucosa health through repair and metabolism. Research has shown collagen peptides can help with gut barrier dysfunction and leaky gut. A 2022 study of women consuming 20 gm of hydrolyzed collagen daily showed a subjective reduction in mild digestive symptoms and bloating without any other dietary or supplement interventions. Another interesting study took inflammatory cells from the GI tracts of individuals with colitis, like Crohn’s Disease and Ulcerative Colitis (IBD), and treated the cells with collagen in the lab, noting anti-inflammatory and antioxidant effects. Animal studies of mice with IBD have shown similar findings, suggesting this may be a powerful tool for those struggling with gut issues.
Cardiovascular Health Benefits
An often-overlooked benefit of collagen supplementation is cardiovascular health. An interesting study of healthy older adults with cardiovascular disease showed supplementing with 2.5 grams of collagen peptides improved markers of atherosclerosis. It appeared the improvements had no impact on actual lipid levels but improved the blood vessels’ health. Researchers hypothesized that collagen more than likely directly affected the inflammatory changes within the vessel walls. A 2023 systemic review and meta-analysis printed in the British Journal of Nutrition showed collagen peptide supplementation reduced the measure of LDL and improved HDL (good cholesterol), reduced systemic blood pressure, reduced fat mass, and increased fat-free mass. While this is a review article, it certainly supports the addition of this safe supplementation to our diets.
Collagen peptides or hydrolyzed collagen added to a healthy, whole-food diet may provide multiple benefits to health and longevity while adding additional anti-aging benefits. It is important to look for high-quality collagen supplements. Because of the processing of these forms of collagen, the animal’s health and the collection process is paramount. Only peptides/collagen from organic, grass-fed animals or wild-caught fish should be considered. Powdered collagen can easily be added to foods like yogurt, oatmeal, soups, coffee, or shakes. While these peptides cannot be considered a protein per se as they lack the essential amino acids, they do provide a great source of amino acids that can be used for post-workout benefits. Regardless, there appears to be sufficient evidence that hydrolyzed collagen is one supplement we all should add to our daily regimen.
