Boost Your Well-Being: 10 Surprising Health Benefits of Collagen
Collagen is the most abundant protein in our body. But is it really the “Key to Eternal Youth”?
We usually hear collagen being talked about in terms of its role in enhancing skin, hair and nails. Yet collagen plays many vital roles in the body. Let us learn more and see how the cards fall with the evidence for collagen supplementation and other health benefits.
The Basics: The Foundation of Healthy Skin, Joints and Muscle and More
Collagen is the primary building block of skin, muscles, bones, tendons and ligaments and other connective tissue. It supplies structure, integrity and strength but also allows for stretching and flexibility. It is found in our organs, blood vessels and intestinal lining.
The role of collagen in the body is super important. Collagen is needed for organ development, wound and tissue healing, as well as bone and blood vessel repair. In the eye it is essential for the mechanical and optical properties of the cornea. It is needed for our cells to divide, differentiate and simply survive.
Collagen’s Triple Helix and the Big Unstoppable Trio
Collagen is made from 3 interwoven strings of amino acids, the main ones being proline, glycine and the modified amino acid, hydroxyproline. When these 3 amino acids combine, they become a unique, highly bioactive team. They bring the power to rejuvenate, build and repair our cells and connective tissue.
As quickly as this triple helix is made, the body sends it signals to “go fix stuff”.
Types of Collagen
Among the 28 types of collagen in the human body, there are 5 main types:
Type I: This type makes up 90% of your body’s collagen. It is found in skin, bone, teeth, tendons, ligaments, the gut and other organs.
Type II: This type is most prominent in cartilage of joints
Type III: This type is found in skin, arteries, muscles and organs
Type IV: This type is found in skin and supporting structures between cells throughout the body
Type V: This type is found in skin but also bone and the cornea of the eye.
Sadly, studies have shown that collagen levels start to decline between 18-29 years of age. After age 40, the human body loses collagen at a rate of around 1% a year. This is why our skin wrinkles and sags, our joints hurt, we lose muscle and develop gut issues.
Life style factors also degrade collagen such as UV light, high sugar and alcohol consumption, inadequate vitamin C, lack of sleep and stress.
Since collagen is so important to help us look, feel and function our best, it makes sense that we would do well to slow its loss and boost our levels.
What does the Research Say About the Effectiveness of Collagen Supplementation?
1. Reduces Visible Signs of Aging in the Skin
Supplementation with hydrolyzed collagen peptides, or collagen fragments broken down for better absorption and utilization has been used to support skin health and the rejuvenation of aging and damaged skin.
A review of 19 studies, found that taking hydrolyzed collagen improved skin hydration and elasticity and reduced the appearance of wrinkles.
LifeVantage, a pioneering wellness company specializing in scientifically-backed health products that leverages Nutrigenomics has a new liquid collagen product. The fascinating ingredient, Red Quinoa, activates genes in human cells to increase the production of Type 1 collagen 42%. The white paper outlines other very significant improvements in the subject’s skin as well as a 202% increase in their blood catalase, an essential antioxidant important in cellular repair.
2. Decreases Joint Pain and Stiffness
Collagen peptides have been found to support joint health and reduce pain in athletes. A 24-week study in athletes with exercise-related joint pain, showed that collagen supplementation improved joint function and decreased joint pain.
3. Boosts Bone Density
A number of studies are confirming the ability of collagen peptides to increase bone density. One study, spanning 4 years, observed a notable increase in bone mass in both the spine and hip, suggesting that collagen supplementation may play a key role in strengthening bone and lowering the risk of osteoporosis in post-menopausal women.
4. Supports Muscle Health and Recovery
The amino acids in collagen peptide supplementation have been shown to increase muscle strength and recovery when combined with resistance training. In addition, adding collagen appears to reduce post exercise muscle soreness and fatigue.
5. Enhances Gut Health
Collagen is an essential part of the gastrointestinal tract, playing a vital role in maintaining a healthy gut. Amino acids found in collagen are crucial to maintaining the integrity of the lining of the gut to prevent unwanted substances from passing through.
Protecting the epithelial cells in turn improves digestion, reduces inflammation, and optimizes our immune function which may improve the symptoms of those with inflammatory bowel conditions. Collagen appears to serve a crucial role in water absorption and balancing the gut microbiome.
6. Gives Sleep an Upgrade
Glycine rich collagen may be a key to optimizing sleep. Research on physically active men with sleep issues found that taking collagen supplements at bed time reduced nighttime awakenings and improved cognition in the morning.
7. Accelerates the Healing of Wounds
Collagen plays an important role in all phases of wound healing. Initially, exposed collagen from damaged blood vessels attract fibroblasts to the wound site which initiates cell signaling to further repair the wound.
It has been applied topically to speed healing in chronic wounds when the repair process has gone awry.
A study found that oral collagen peptides accelerated the healing of severe burns. Patients recovered faster and had better nutritional markers, reducing hospital stays.
8. Improves Cardiovascular Health
Heart disease still carries the dubious distinction as the leading cause of mortality.
There is a growing body of scientific evidence that nutritional factors can effectively treat and prevent heart disease with increasing attention to the role of collagen peptides.
Research shows collagen peptide supplementation can lower fat mass, LDL cholesterol, and systolic blood pressure while boosting fat-free mass, indicating potential heart and circulatory health benefits.
9. Weight Management
By improving mobility and supporting muscle mass, collagen peptides may indirectly aid in weight management.
Reducing body fat with collagen peptide supplementation may more directly impact body composition and therefore weight control.
Overweight adults in a 12-week study saw significant body fat reduction with skate skin collagen peptides (SCP) versus a placebo, with no notable side effects, indicating potential weight loss benefits of SCP. More investigation is needed.
10. Amplifies the Immune System
A few heavy hitter amino acids in collagen are particularly important in boosting our immune function. Glutamine stimulates lymphocyte production and cytokines which protect our bodies from foreign invaders. It is also important in cellular repair.
Arginine and glycine are important in wound healing and in regulating inflammation essential to the immune response.
By helping to heal the gut lining and optimizing our gut ecosystem we are in turn better able to break down collagen into these amino acids to help strengthen our immune system.
Thoughts on Choosing the Right Collagen Supplements
Collagen supplements are available in pills, powders and liquids. Liquid collagen ranks the highest for bioavailability (absorption).
Choose products containing hydrolyzed collagen peptides as only when collagen is broken down into small fragments can it be absorbed.
It is only derived from animals or fish as collagen is not found in plants. Quality and sources vary. Look for Third Party certifications and testing to ensure the best quality. Collagen from pasture-raised, grass-fed animals is considered higher quality as is wild caught fish to avoid antibiotics or disease contamination.
Marine collagen from the skins and scales of fish has the best rate of absorption since the peptide fragments are the smallest. There is a lower rate of contamination and they are less likely to cause an immunologic reaction.
Collagen in Real Food
Beyond supplements, dietary intake of collagen also enhances collagen levels. This list is adapted from nutrition expert, Sheramy Tsai BSN, RN.
Foods containing collagen or aiding in its production in the body:
Bone Broth
Chicken Skin
Gelatin
Fish and Shellfish
Egg Whites
Citrus Fruits
Berries
Garlic
Leafy Greens
Cashews
Beyond enhancing joint and skin health, research is mounting on the benefits of collagen in exciting new areas such as cardiovascular, immunologic and gut health. Collagen supplementation may be another simple solution to optimizing our overall health and well-being.