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The Science Behind Collagen Supplements: A Deep Dive
Collagen, the most abundant protein in the human body, is a crucial component of skin, bones, cartilage, tendons, and ligaments. As we age, our body's natural collagen production declines, leading to visible signs of aging, joint discomfort, and other issues. This has sparked a surge in popularity for collagen supplements. But what does the science actually say? Let's delve into the world of collagen and explore the evidence behind its potential benefits.
Understanding Collagen
Collagen is a complex protein composed of amino acids, primarily glycine, proline, and hydroxyproline. It forms a triple helix structure, providing strength and flexibility to various tissues. There are several types of collagen, each with specific functions:
- Type I collagen: Found in skin, bones, tendons, and ligaments.
- Type II collagen: Primarily found in cartilage (joint health).
- Type III collagen: Supports the structure of organs and blood vessels.
The Role of Collagen in the Body
- Skin health: Collagen is essential for skin elasticity, hydration, and firmness. As collagen levels decrease, wrinkles, fine lines, and sagging skin may appear.
- Hydrolyzed Collagen Peptides: These are easily absorbed by the body and can improve skin hydration, elasticity, and reduce the appearance of wrinkles.
- Marine Collagen: Derived from fish, it's often touted for its absorption rate and potential benefits for skin firmness and radiance.
- Collagen with Vitamin C: Vitamin C is essential for collagen synthesis, so combining the two can enhance skin health.
- Collagen with Hyaluronic Acid: Hyaluronic acid helps retain moisture in the skin, complementing collagen's benefits.
- Joint health: Collagen provides cushioning and support to joints. It helps maintain cartilage health and reduce joint pain and stiffness.
- Bone health: Collagen is a key component of bone structure, contributing to bone strength and density.
- Hair and nails: Collagen supports hair growth and nail strength.
The Science Behind Collagen Supplements
While our bodies naturally produce collagen, factors like aging, sun exposure, smoking, and poor diet can accelerate its breakdown. This is where collagen supplements come into play. There is promising evidence to support efficacy, and these studies are still evolving.
Collagen Absorption and Bioavailability
A common concern is whether collagen supplements can be effectively absorbed and utilized by the body. While the gut can absorb collagen peptides, studies have shown that the body may break down these peptides into individual amino acids before they reach the target tissues. This raises questions about the direct impact of collagen supplementation on specific tissues.
However, specifically with GELITA’s Bioactive Collagen Peptides (BCP®s) which consist of specific polypeptides can partially survive digestion, which means they pass through the gut barrier and remain intact. Thus, they can ultimately get to work in the body’s target tissues. Approximately ten percent of the Bioactive Collagen Peptides (BCP®s) remain intact during digestion. The other peptides break down into amino acids, which the body then uses as essential building blocks for new connective tissue and other purposes.
Collagen and Skin Health
Numerous studies have investigated the effects of collagen supplementation on skin health. Some research suggests that oral collagen supplements may improve skin hydration, elasticity, and reduce the appearance of wrinkles.
Verisol: skin anti-aging
The specific peptides of VERISOL® are recognized by the fibroblast cells in the
dermal layer of the skin.
The cells are stimulated to increase their collagen metabolism to counter-balance
the pretended collagen degradation in the dermis.
The result is a considerably higher production of dermal collagen and overall extracellular matrix, replacing what is lost through aging and environmental influences.
Higher skin elasticity
The first study with 69 women aged between 35 and 55 years revealed that VERISOL® leads to significantly higher skin elasticity – up to 15 % – compared to placebo treatment.
This effect could be measured after just 4 weeks of treatment and persisted after 8
weeks of oral VERISOL® administration.
Another 4 weeks after the last intake of the product, VERISOL® application still showed higher skin elasticity levels than in the placebo treated group.
Proksch E., Segger D., Degwert J., Schunck M., Zague V., Oesser S. Skin
Pharmacol Physiology, August 2013 Oral Supplementation of Specific
Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A
Double-Blind, Placebo-Controlled Study
Reduction of wrinkles
The second study with more than 100 women aged between 45 and 65 years shows that the oral administration of VERISOL® (2.5 g/day) significantly reduces wrinkles after 4 weeks and leads to a significantly higher skin procollagen
concentration (60%).
Proksch E., Schunck M., Zague V., Segger D., Degwert J., Oesser S. Skin
Pharmacol Physiology, December 2013 Oral Intake of Specific Bioactive
Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix
Synthesis
Collagen and Joint Health
Several studies have explored the potential benefits of collagen supplements for joint health. Some research indicates that collagen may reduce joint pain and improve joint mobility in individuals with osteoarthritis, specifically the type of collagen called UC-II (Undenatured Type II Collagen).
Optimized specific collagen peptides of FORTIGEL® have been proven to activate the growth of new cartilage by stimulating cells helping to ease joint discomfort and make the joints smooth and mobile.
The image below shows cartilage regeneration from a 30 person study at Tufts Medical Center with Harvard University. The subjects were randomized into one group receiving 10 g FORTIGEL® collagen orally a day for 48 weeks and a control group receiving a placebo.
McAlindon TE, Nuite M, Krishnan N, et al. Change in knee osteoarthritis cartilage detected by delayed gadolinium enhanced magnetic resonance imaging following treatment with collagen hydrolysate: a pilot randomized controlled trial. Osteoarthritis Cartilage. 2011;19(4):399-405.
Collagen and Bone Health
While collagen is a crucial component of bone tissue, the evidence for the effectiveness of collagen supplements in improving bone health is limited due to ongoing research. Several studies have shown promising results including the following regarding collagen supplements on bone health:
- Stimulates osteoblast activity: Collagen peptides can encourage the activity of osteoblasts, the cells responsible for building new bone tissue.
- Reduces bone breakdown: Some studies suggest that collagen supplements may help inhibit the breakdown of bone tissue.
- Improved bone mineral density: Consistent use of collagen supplements has been linked to increased bone mineral density, a crucial factor in bone health.
FortiBone: Clinically proven to promote bone health
A single-center, prospective, randomized, placebo-controlled, double-blinded study showed the potential of FORTIBONE®.
12 months, 180 women with reduced bone mass, daily intake of 5 g FORTIBONE® or placebo.
Changes in bone mass density were measured in the spine and femoral neck of the participants detected by DXA scans.
The results showed a pronounced increase in BMD (Bone Mineral Density) after
FORTIBONE® supplementation in women suffering from osteopenia or osteoporosis.
ALVES RD, DEMMERS JA, BEZSTAROSTI K, VAN DER EERDEN BC, VERHAAR JA, EIJKEN M, VAN LEEUWEN JP (2011) . J PROTEOME RES 10:4725-4733
UNRAVELING THE HUMAN BONE MICROENVIRONMENT BEYOND THE CLASSICAL EXTRACELLULAR MATRIX PROTEINS: A HUMAN BONE PROTEIN LIBRARY
https://www.uclahealth.org/news/article/collagen-peptides-may-be-beneficial-menopausal-bone-loss
https://www.medicalnewstoday.com/articles/collagen-for-osteoporosis
https://www.gelita.com/en/blog/amazingcollagen/collagen-peptides-missing-link-bone-health
Types of Collagen Supplements
Collagen supplements are available in various forms, including:
- Hydrolyzed collagen: This form is easily digestible and absorbed by the body.
- Collagen peptides: Similar to hydrolyzed collagen, collagen peptides are broken down into smaller fragments for better absorption.
- Collagen powder: This versatile form can be added to smoothies, coffee, or other beverages.
- Collagen capsules: A convenient option for those who prefer pills.
Factors to Consider When Choosing a Collagen Supplement
When selecting a collagen supplement, consider the following factors:
- Source of collagen: Collagen can be derived from different sources, such as bovine, marine, or chicken.
- Form of collagen: Choose a form that suits your preferences and lifestyle.
- Dosage: Follow the recommended dosage on the product label.
- Additional ingredients: Some collagen supplements contain additional vitamins, minerals, or antioxidants.
- Price: Compare prices and values to find the best option for your budget.
While collagen plays a vital role in maintaining skin, joint, and bone health, the evidence supporting the effectiveness of collagen supplements is still developing. While some studies suggest potential benefits, more research is needed to establish definitive conclusions. It's essential to approach collagen supplements with realistic expectations and consider them as part of a comprehensive approach to overall health and wellness.
Note: This blog post is intended for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new supplement regimen.
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