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A protein that everyone has heard of. A supplement that has played a part in the history of every modern family. Often the basis for discussions on the topic of preventing damage to the musculoskeletal system and accelerating the rate of recovery from injuries. Collagen, because that's what we're talking about, is the basic protein of connective tissue. Joints, tendons and ligaments are mainly made of it. It provides them with the right elasticity and stiffness. It is also responsible for the attractive appearance and proper function of the skin - with age, when the amount of collagen in its structures decreases, wrinkles appear and the skin loses its elasticity. Are the statements about collagen true? Should it really hold the crown of kings of "joint" supplements and be considered a skin rejuvenator? Today we will look at scientific studies documenting reports in this matter.
Let's start from the inside
Collagen supplementation is mainly aimed at increasing the ability to synthesize endogenous collagen in our body. This is achieved by increasing the availability/concentration of amino acids that are the substrate for its production – hydroxyproline, proline and glycine, whose mass share in the collagen peptide molecule is as much as approx. 44%. However, as we have painfully learned more than once – hypothetical effects do not always translate into revolutionary clinical results. Let's check what interventional trials say about collagen…
A very interesting randomized placebo-controlled trial was conducted by a team of German scientists, led by Zdzieblik, in 2015. They undertook to compose a study on 60 elderly people affected by sarcopenia (53 people completed the experiment, 7 dropped out during or missed too many training units - >10%). The study was intended to answer the question about the validity of using collagen in combination with resistance training in this group. After randomization, they took 15g of collagen or placebo an hour before training (on a non-training day at a similar time) for 3 months. After this time, their body composition was assessed using the DXA method, as well as muscle strength and motor control. A greater increase in lean body mass was observed, as well as a significant decrease in fat mass in the group taking collagen. Also, differences in body mass gain significantly spoke in favor of the group receiving connective tissue protein.
Fresh meta analysis
More recent reports – a systematic review with meta-analysis led by Liu in February 2018 and a meta-analysis by Garcia-Coronado et al in October concern the use of supplementation in people suffering from osteoarthritis
The first, developed by Australians, includes studies on the use of various dietary supplements to support joints. 20 products used in 69 trials were analyzed. It was observed that clinically significant improvement in pain sensation in the short term can be brought to patients by taking products based on collagen hydrolysate, turmeric/curcumin extract, or Bosswellia serrata extract. Undenatured type II collagen statistically significantly reduced pain, but its clinical use turned out to be unclear. Unfortunately, in the long term, taking supplements did not allow for effective pain minimization.
In the second work, scientists from Mexico focused only on collagen supplementation. Analysis of available data from randomized placebo-controlled trials allowed determining that oral collagen supplementation is associated with a significant reduction in pain (visual pain assessment scale VAS), as well as improvement of the patient's functional status, assessed using the WOMAC scale. At the same time, a reduction in joint stiffness was observed, and the authors conclude that the use of collagen can be an effective practice in improving the functioning and well-being of patients diagnosed with degenerative joint disease.
Let's take a look outside
Collagen is not just about joints, however – as I mentioned at the beginning – the skin and its condition also depend to a large extent on the amount of collagen incorporated into its tissues.
In 2016, scientists from Germany, Russia and Greece published a paper that assessed the effect of taking collagen peptides of marine origin (from fish skin - 570mg) and antioxidants from plants that affect the condition of the skin (grape extract 10mg + coenzyme Q10 10mg + luteolin 10mg + selenium 0.05mg). The study group consisted of 41 people. Measurements of skin moisture and elasticity, as well as sebum production, were taken. The biological age of the skin was also assessed. The thickness of the epidermis and its density were assessed using ultrasound. The studies were conducted 2 months before the supplementation protocol, immediately before it and after the end of the 2-month protocol.
It was observed that supplementation with the aforementioned compounds significantly contributed to improving skin elasticity and normalizing sebum production. Ultrasound tests also revealed an improvement in skin condition, and metabolic age tests documented a significant increase in hydroxyproline content. The researchers do not demonstrate any conflict of interest, and the journal in which the work was published is highly rated (IF approx. 5), at the same time it should be noted that the tested product was supplied by the manufacturer, who also paid for the costs of reagents and analyses during the study.
Studies on human cell lines show that higher collagen availability contributes to increased synthesis of this compound in cells and reduced its breakdown, which allows the authors to claim that taking collagen hydrolysate can support skin and its health, as well as prevent the breakdown of collagen fibers in its structure. Previous reviews of the literature on oral collagen intake document a reduction in skin damage caused by ultraviolet radiation, a reduction in the skin aging process and wrinkle formation, as well as a prevention of the formation of reactive oxygen and nitrogen species (free radicals) and a reduction in inflammation in all layers of the skin.
Collagen has been studied for a long time. It was often credited with miraculous properties, which later brought great disappointment. It is only a supplement, a component of food, which, yes, can help a little in preventing injuries or reducing pain, but in the case of significant degenerative changes or "hurting yourself" with an inappropriate training technique and drastic overloading of the body without prior warm-up - it will be of no use. Collagen seems to be one of the more promising supplements that can support joint structures and skin, but a significant part of the studies in which it is used and shows promising properties are financially supported by its manufacturers, which does not disqualify these reports, but may cast a proverbial "shadow of uncertainty" over them. It is difficult to answer unequivocally whether collagen will be a supplement that will help you, but if you are looking for "something for joints" - it will be one of the more reliable and safer solutions, which will not impoverish your wallet too much. It is also worth remembering that, apart from supplements, collagen can also come from food – even if you are not convinced about supplementation – it is worth introducing long-cooked bone broths and jelly into your diet, and bigger gourmets can feast on cartilage.
Literature:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/
https://www.ncbi.nlm.nih.gov/pubmed/29018060
https://www.ncbi.nlm.nih.gov/pubmed/30368550
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4745978/
https://www.ncbi.nlm.nih.gov/pubmed/28906033
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/
Collagen Extra 300g
