What is Collagen?
Collagen is the most abundant component of the extracellular matrix that retains water and supports a smooth, firm and strong skin (3) . Collagen is also found in the different connective tissues, such as bone, cartilage and tendons, and comprises about one-third of total proteins in humans. (9) . An interesting fact is that collagen extracted from collagen-rich materials with hot water is known as gelatin. The common collagen rich materials used for extracting gelatin include pig skin (46%), bovine hide (29.4%), bones (23.1%) and other sources (1.5%)(9). The most effective type of collagen to consume is Hydrolyzed collagen.
Hydrolyzed collagen is collagen that is broken down. This form is found in most products containing collagen. In food products, it increases the water holding capacity to ensure good texture. Hydrolyzed collagen supplements are easier absorbed in the body and reaches deeper skin layers than normal collagen. (7)
Hydrolyzed Collagen and skincare
A few studies indicated a significant improvement in skin moisture, elasticity, wrinkles, and roughness (2,3,4). The intake of collagen supplements has no adverse effects and the recommended dosage for collagen to be beneficial, can be between 2.5g- 15g per day(9). For optimal function of collagen supplements it has to be consumed with a healthy diet, high in vitamins, minerals and water.
Hydrolyzed Collagen and exercise
Collagen consists of 3 types of amino acids (AA) namely hydroxyproline, glycine and proline. These AA’s, especially glycin, has been shown to accelerate reduction of muscle soreness and accelerate the recovery of muscles if it is consumed 30-60 min post-workout. Collagen also helps to improve the strength of joints and reduce joint pain during and after exercise. If there is reduced pain in the joints, the chances are good that there will be an increase in strength or cardio endurance as well as an overall better performance during training sessions(1,5). Adding collagen to an active lifestyle is extremely beneficial to your body.
Hydrolyzed Collagen and bones
Collagen is one of the main proteins in bones and contributes to healthy and good quality bones. An inadequate intake of collagen can lead to bone diseases like Osteoarthritis. Studies have shown that collagen supplements with a healthy balanced diet has an effect on improving Osteoarthritis in older woman (6).
Guidelines for using Collagen
- Buy products claiming one of these statements :
- 100% Hydrolyzed Collagen Peptides
- Bovine Source
- Grass fed
- Type 1 and Type 3 collagen.
- You can add the powder to any meal or shake you prefer.
- Collagen can also be gained from a high protein diet as well as bone broth.
- Keep in mind the optimal function for collagen supplements includes a healthy balance diet, especially one high in vitamin C.
- Alock, R. D., Shaw, G. C., Tee, N. & Burke, L. M., 2019. Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins, in Healthy Active Males. Frontiers in Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6803522/
- Asserin, J., Lati, E., Shioya, T. & Prawitt, J., 2015. J Cosmet Dermatol. Journal of Cosmetic Dermatology, 14(4), pp. 291-301. – https://pubmed.ncbi.nlm.nih.gov/26362110/
- Bolke, L., Schlippe, G., Gerb, J. & Voss, 2019. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), p. 2494. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/
- Choi, F. D., Sung, C. T., Juhasz, M. L. W. & Mesinkovsk, N. A., 2019. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of drugs in dermatology, 18(1), pp. 9-16. https://jddonline.com/articles/dermatology/S1545961619P0009X
- Cliford, T. et al., 2019. The efects of collagen peptides on muscle damage, infammation and bone turnover following exercise: a randomized, controlled trial. Amino Acids, Volume 51, p. 691–704 . https://link.springer.com/content/pdf/10.1007/s00726-019-02706-5.pdf
- Coronado, J. M. G. et al., 2019. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Orthopaedics, Volume 34, pp. 531-538. https://link.springer.com/article/10.1007/s00264-018-4211-5
Lopez, A. L. et al.,2019. Hydrolyzed collagen. Molecules, 24(22), p. 4031.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891674/
Paul, C., Leser, S. & Oesser, S., 2019. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients, 11(5), p. 1079. https://pubmed.ncbi.nlm.nih.gov/31096622/
- Song, H. & Li, B., 2017. Beneficial Effects of Collagen Hydrolysate: A Review on Recent Developments. Biomedical journal of scientefic and technical research. https://www.researchgate.net/publication/321183813_Beneficial_Effects_of_Collagen_Hydrolysate_A_Review_on_Recent_Development