Collagen - The Complete Guide
What is collagen?
Collagen is the main component of the body's connective tissues and the most abundant protein in the body. It is found in the skin, tendons, ligaments, cartilage, blood vessels, eyes, and gut lining. It makes up about 25-35% of total protein stores!
At the molecular level, collagen is made up of 3 long chains of amino acids; glycine, proline, and hydroxyproline. These amino acids are wound together in a unique triple helix, creating a fibrous network of collagen fibrils. It is this triple helix structure that allows collagen to provide support in the body, reinforcing the tissues and creating a firm, smooth texture. In many ways, collagen acts as the body’s scaffolding.
Our bodies produce collagen on their own but, as we age, collagen production declines by about 1% every year after the age of 21. In the first 5 years after menopause, we lose about 30% more collagen each year. In addition to aging, external factors like UV radiation, air pollution, and free radicals also contribute to collagen loss. The effects of this can be seen in the form of skin thinning and wrinkles, hair loss, joint pain, slower wound healing, and much more.
Collagen protein can be found naturally in food sources like meat, bone broth, and gelatin. It's great to get some of your collagen from food sources, however, collagen from these sources is a large protein that must be broken down into individual amino acids. This means it is less bioavailable and not as easily absorbed by the body.
Most collagen supplements incorporate hydrolyzed collagen peptides, which have been broken down into small amino acid chains or 'peptides'. These peptides don't need to be broken down and are easily absorbable by the body.
How does it work in the body?
The unique amino acid profile of collagen peptides means that it behaves differently from any other protein when consumed. The collagen peptides act as a bio-active signalling molecule, stimulating a cascade of beneficial events in the body. Recent research has produced some very promising findings.
A recent study in the International Journal of Dermatology looked at a meta-analysis of 19 randomized controlled trials across 1125 participants aged 20-70 (95% women). It found significant improvement in skin elasticity, hydration, and wrinkles after 90 days (1). One reason for this is that collagen peptides increase hyaluronic acid production in skin the cells (fibroblasts). It also improves the skin barrier function by increasing the water content in the outermost layer of the skin (the stratum corneum). The peptides are a humectant that absorb into the tissues quickly and hold water, causing skin to look more plump and less wrinkly. However, the benefits of collagen extend far beyond skin.
4 things you need to know about collagen:
1. Collagen triggers your body to make more collagen
Collagen peptides are incredible in that they offer a dual action benefit when consumed. Collagen peptides act as a signalling molecules in the body, inducing the synthesis of collagen at the mRNA and protein levels. Essentially it triggers the genes that tell your body to produce more collagen and create stronger collagen fibrils. At the same time, it also down regulates many of the enzymes that break down collagen, helping to mitigate collagen degradation (2). This helps you to slow collagen breakdown.
2. Collagen requires the help of other nutrients or 'co-factors'
Collagen is a powerhouse in its own right but, like many things in the body, it requires other nutrients in order to work. Collagen co-factors are nutrients that are essential for the natural production of collagen. Some of the key co-factors include Vitamin C, Vitamin A, Zinc, Copper, and Magnesium. Read our guide to Collagen Co-factors guide for more.
3. Collagen works best when taken consistently
In most clinical studies, consistency has been a key factor in realizing results. Typically, collagen needs to be consumed consistently for at least 90 days to start noticing full benefits. As far as dosage is concerned, clinical studies have found results with as little as 2.5g per day, but many experts recommend 5-10g+ daily for best results. It is often recommended that doses are split throughout the day for optimal results. Consult with your health professional to find the correct dosage for you.
4. Collagen offers multiple benefits, from gut health to sleep
Gut Health
We often hear about 'leaky gut', characterized by intestinal wall permeability, as one of the core causes of many of gut issues including bloating, IBS, and food sensitivities. Collagen peptides can support overall gut health by helping to repair the junctions between the cells of the gut lining. It is high in several gut-supporting amino acids; glutamine helps regulate the junctions of the gut, glycine supports the integrity of digestive tissues, and proline helps to seal the gut lining. It can be helpful to take collagen peptides on an empty stomach for maximum gut benefits. A recent study (3) found that 93% of participants experienced an improvement in digestive issues such as bloating after consuming collagen peptides for 8 weeks.
Joint Health
A study in the International Journal of Orthaepedics looked at a meta-analysis of randomized controlled trials and found that collagen supplementation was associated with a significant reduction of WOMAC score. This is the industry gold standard for measuring arthritis-related stiffness, pain, etc. Collagen was especially effective with markers related to join stiffness (4).
Bone Health
Collagen may help prevent against bone loss, which is especially prevalent in women as we age and can lead to serious conditions like osteoporosis. A study published in Nutrients looked at bone mineral density in 131 participants after consuming just 5g of collagen daily for 12 months. They saw an increase in bone marker P1NP, which is a bone formation marker and a decrease in CTX, a marker associated with bone degradation and osteoporosis (5). This means that collagen may help reinforce and protect the skeletal structure as we age.
Heart Health
Collagen has been found to support the vascular walls of the circulatory system. A study where subjects consumed 16g of collagen peptides per day, split between 2 servings, found a significant reduction the formation of toxic advanced glycation end-product (AGEs) and a reduction in arterial stiffness (6).
Brain Health & Sleep
The high glycine content of collagen supports brain health by stimulating the production of neurotramsitter GABA in the hippocampus. GABA is known to be a very important neurotransmitter for creating a calmer, more relaxed mood (7).
Collagen may also support improved sleep quality. Just 3g of glycine before bed can improve the overall quality of sleep by increasing blood flow to certain areas of the brain (8).
Lastly, collagen may help prevent Alzheimer's Disease by protecting brain cells from beta-amyloid protein, which forms the plaque that compromises brain tissues (9).
Sources:
1. De Miranda, R et al. 2021. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. The International Journal of Dermatology.
2. Asserin, J, et al. 2015. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology.
3. Abrahams, M, et al. 2022. Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women: 2-Phase Mixed Methods Study. JMIR Publications.
4. García-Coronado, J, et al. 2018. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Journal of Orthaepedics
5. König, D, et al. 2018. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. Nutrients.
6. Tomosugi, H et al. 2017. Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. The Journal of Atherosclerosis and Thrombosis.
7. Avila, A et al. 2013. Glycine Receptors and Brain Development. Front Cell Neuroscience.
8. Inagawa et al. 2006. Subjective effects of glycine ingestions before bedtime on sleep quality. Sleep and Biological Rhythms.
9. https://www.sciencedaily.com/releases/2008/12/081210150713.htm