The Power of Collagen: Latest Insights into Joint, Skin, and Bone Health

Let's dive into the realm of collagen, a fundamental structural protein widely present in diverse connective tissues. This unassuming yet remarkable protein has ignited a blaze of scientific curiosity due to its potential influence on the health of our joints, skin, and bones.

Building upon my prior articles on the benefits of collagen, we find ourselves amidst an evolving scientific landscape where fresh discoveries have come to light. This blog delves into the most recent scientific findings that shed light on collagen's role in fostering these essential elements of human well-being.

Today we'll thoroughly examine the scientific literature to understand collagen's impact on joint health, skin aging, and bone strength. We'll uncover valuable insights that position collagen as a therapeutic tool or a functional ingredient in nourishing foods, addressing a spectrum of health considerations tied to these critical facets of the human physique.

 

JOINTS

As an essential component of joint cartilage and tendons, collagen plays a crucial role in maintaining their structural integrity and function. Research suggests that collagen supplementation may support joint health by contributing to cartilage regeneration and reducing joint discomfort, making it a potential intervention for individuals with joint-related issues.

Scientific studies and reviews on orthopaedic diseases, osteoarthritis, joint pain, musculoskeletal injury and joint rehabilitation observed positive effects of collagen supplementation on

• improving joint pain and functionality
• increasing cartilage thickness in patients with osteoarthritis and athletes
• enhancing muscle recovery
• reducing inflammation
• improving strength and body composition when paired with resistance training
• potentially preventing sarcopenia.

Collagen also plays a significant role in maintaining tendon strength and function. Collagen fibres within tendons provide structural support and tensile strength, allowing tendons to withstand the forces generated during physical activities. Research suggests collagen supplementation may enhance tendon strength and flexibility, potentially reducing the risk of tendon injuries and improving overall athletic performance. Understanding the relationship between collagen and tendon health is crucial for athletes, individuals engaged in physically demanding activities, and those seeking to maintain optimal musculoskeletal function throughout life.

 

Tendon strength protocol

Reviews on tendon strength and thickness established the best results when 5-15g of hydrolysed collagen was taken 30-60 minutes before exercise for at least three months. This protocol also reduced functional joint pain and improved muscle recovery.

 

SKIN

As we age, we produce less collagen (about 1-2% each year after age 20), and we break down more of it, especially from 40 onwards, so we start to wrinkle. In the context of skin health, collagen's ability to retain moisture and promote elasticity has garnered attention in the beauty and skincare industry. Evidence suggests that collagen consumption may help improve skin moisture levels, reduce the appearance of wrinkles and cellulite, and enhance overall skin texture and elasticity in just 90 days!

 

Skin anti-aging protocol:

The best results were achieved at 2.5-10g of hydrolysed collagen over 12 weeks.

To see reductions in cellulite, you need to stick with it for at least six months.

Avoid the top five collagen slayers: excessive UV rays, alcohol, tobacco smoking, stress, and overconsumption of ultra-processed foods and added sugar.

 

BONES

Collagen is vital in maintaining bone density and strength because 50% of the bone is formed by collagen, and the other 50% by calcium. And that’s why we need both to have strong bones.  As collagen production declines with age, bones become more susceptible to deterioration, leading to conditions like osteopenia and osteoporosis. Dietary collagen supplementation may support bone health by promoting bone tissue regeneration and maintenance and improvement of bone density. Find out more in our blog post How I Reversed Osteopenia With Collagen.

 

Bone density protocol:

The best results were achieved with 5g of collagen daily for twelve months. Add weight-bearing exercise and cut out alcohol to supercharge your bone health.

 

Remember, supplements are designed to amplify the benefits of a nourishing diet and healthy lifestyle. While they offer valuable support, it's important to recognise that if you lead a predominantly sedentary existence, indulge in excessive ultra-processed fare, battle constant stress, skimp on restorative sleep, and maintain a habitual intake of booze, relying solely on supplements might not be an answer for shielding you against the unwelcome companions of achy joints and fine lines. Your holistic well-being thrives on a symphony of balanced choices.

 

Veronika Larisova
Co-founder, Nutritionist, Exercise Physiologist
Follow Veronika on Instagram
 

 

 

LITERATURE

1. Adam, M., Spacek, P., Hulejová, H., Galiánová, A., & Blahos, J. (1996). Postmenopauzální osteoporóza. Lécba kalcitoninem pri dietĕ bohaté na kolagenní bílkoviny [Postmenopausal osteoporosis. Treatment with calcitonin and a diet rich in collagen proteins]. Casopis lekaru ceskych, 135(3), 74–78.
2. Argyrou, C., Karlafti, E., Lampropoulou-Adamidou, K., Tournis, S., Makris, K., Trovas, G., Dontas, I., & Triantafyllopoulos, I. K. (2020). Effect of calcium and vitamin D supplementation with and without collagen peptides on bone turnover in postmenopausal women with osteopenia. Journal of musculoskeletal & neuronal interactions, 20(1), 12–17.
3. Barati M, Jabbari M, Navekar R, Farahmand F, Zeinalian R, Salehi-Sahlabadi A, Abbaszadeh N, Mokari-Yamchi A, Davoodi SH. Collagen supplementation for skin health: A mechanistic systematic review. J Cosmet Dermatol. 2020 Nov;19(11):2820-2829. doi: 10.1111/jocd.13435. Epub 2020 May 21. PMID: 32436266.
4. Bello, A. E., & Oesser, S. (2006). Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Current medical research and opinion, 22(11), 2221–2232. https://doi.org/10.1185/030079906X148373
5. Campos, L. D., Santos Junior, V. A., Pimentel, J. D., Carregã, G. L. F., & Cazarin, C. B. B. (2023). Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon, 9(4), e14961. https://doi.org/10.1016/j.heliyon.2023.e14961
6. Choi, F. D., Sung, C. T., Juhasz, M. L., & Mesinkovsk, N. A. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of drugs in dermatology : JDD, 18(1), 9–16.
7. Daneault, A., Prawitt, J., Fabien Soulé, V., Coxam, V., & Wittrant, Y. (2017). Biological effect of hydrolyzed collagen on bone metabolism. Critical reviews in food science and nutrition, 57(9), 1922–1937. https://doi.org/10.1080/10408398.2015.1038377
8. de Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International journal of dermatology, 60(12), 1449–1461. https://doi.org/10.1111/ijd.15518
9. Figueres Juher, T., & Basés Pérez, E. (2015). REVISIÓN DE LOS EFECTOS BENEFICIOSOS DE LA INGESTA DE COLÁGENO HIDROLIZADO SOBRE LA SALUD OSTEOARTICULAR Y EL ENVEJECIMIENTO DÉRMICO [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. Nutricion hospitalaria, 32 Suppl 1, 62–66. https://doi.org/10.3305/nh.2015.32.sup1.9482
10. Giraldo-Vallejo, J. E., Cardona-Guzmán, M. Á., Rodríguez-Alcivar, E. J., Kočí, J., Petro, J. L., Kreider, R. B., Cannataro, R., & Bonilla, D. A. (2023). Nutritional Strategies in the Rehabilitation of Musculoskeletal Injuries in Athletes: A Systematic Integrative Review. Nutrients, 15(4), 819. https://doi.org/10.3390/nu15040819
11. Khatri, M., Naughton, R. J., Clifford, T., Harper, L. D., & Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino acids, 53(10), 1493–1506. https://doi.org/10.1007/s00726-021-03072-x
12. König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients, 10(1), 97. https://doi.org/10.3390/nu10010097
13. Kviatkovsky, S. A., Hickner, R. C., & Ormsbee, M. J. (2022). Collagen peptide supplementation for pain and function: is it effective?. Current opinion in clinical nutrition and metabolic care, 25(6), 401–406. https://doi.org/10.1097/MCO.0000000000000870
14. Papadopoulou, S. K., Mantzorou, M., Kondyli-Sarika, F., Alexandropoulou, I., Papathanasiou, J., Voulgaridou, G., & Nikolaidis, P. T. (2022). The Key Role of Nutritional Elements on Sport Rehabilitation and the Effects of Nutrients Intake. Sports (Basel, Switzerland), 10(6), 84. https://doi.org/10.3390/sports10060084
15. Porfírio E, Bernardes Fanaro G. (2016). Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Rev. bras. geriatr. gerontol.Vol. 19(1):153-164. DOI: 10.1590/1809-9823.2016.14145
16. Pu, S. Y., Huang, Y. L., Pu, C. M., Kang, Y. N., Hoang, K. D., Chen, K. H., & Chen, C. (2023). Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients, 15(9), 2080. https://doi.org/10.3390/nu15092080
17. Wang H. (2021). A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers, 13(22), 3868. https://doi.org/10.3390/polym13223868