Collagen Supplements: Who Can Benefit?

What is collagen?

Collagen is one of the most abundant proteins in the human body, playing a crucial role in the structure of bones, cartilage, skin, and connective tissue (including muscles, ligaments, and tendons). There are 29 known types of collagen, with Type I being the most common found in the skin, bones, teeth, tendons, ligaments, and blood vessels. Type II primarily makes up cartilage, while Type III is present in muscles and blood vessels. As we age, our body naturally produces less collagen, and existing collagen breaks down at a faster rate.

What are the potential benefits of collagen supplements?

1. Skin Health

Collagen isn’t just about appearance—it plays a vital role in skin structure, offering strength, elasticity, and hydration. Studies have shown that collagen supplements can improve skin elasticity, hydration, and may even help reduce the appearance of fine lines and wrinkles.

2. Osteoarthritis Relief

Osteoarthritis, which affects one in five Australians over the age of 45, involves the deterioration of joint cartilage and nearby bone. Research indicates that collagen supplements can help reduce pain, stiffness, and improve joint function in people with osteoarthritis.

3. Bone Density

As we age, bone density naturally declines, leading to conditions like osteoporosis and osteopenia. Early studies in postmenopausal women have shown that collagen peptide supplements can help improve bone mineral density by promoting bone formation and reducing bone breakdown. However, more research is needed to determine whether this benefit extends beyond postmenopausal women.

4. Injury Recovery

Athletes and individuals recovering from tendon or ligament injuries may benefit from collagen supplements, as they have been shown to accelerate recovery time. There’s also some evidence suggesting that collagen may help prevent injuries and improve muscle recovery in individuals new to exercise.

What we still don’t know about collagen supplements

While collagen supplements show promise, there’s still much to learn. Although consuming protein after exercise is known to support muscle growth, it does not directly increase collagen production. Collagen is rich in the amino acids glycine and proline, which are believed to help form connective tissue, but it’s not yet clear whether collagen supplements boost the body’s collagen production.

Other nutrients for collagen production

Collagen production relies on more than just collagen supplements. Nutrients such as calcium, Vitamin D, and zinc are crucial to its synthesis. For optimal health, it’s best to obtain these nutrients from a balanced, whole-food diet, which includes whole grains, lean meats, dairy, and a variety of fruits and vegetables.

Are collagen supplements safe?

Prolonged use of collagen is considered safe, with no significant adverse effects even at higher doses.

Conclusion

Collagen supplements are showing promising results for skin health, reducing osteoarthritis pain, increasing bone density, and supporting muscle recovery after exercise. However, to maximise the benefits of collagen, it’s important to incorporate other lifestyle factors such as a balanced diet, regular physical activity, not smoking, and limiting alcohol consumption.

How to Choose a Suitable Collagen Supplement

With so many collagen products available, it can be difficult to know where to start. Here are three key factors to consider:

1. Bovine Hydrolysed Collagen
   Collagen must be hydrolysed to be effectively absorbed by the body, and most of the research demonstrating positive outcomes uses bovine collagen. It’s important to note that collagen doesn’t naturally occur in plants, so there’s no such thing as plant-based collagen.
2. Recommended Daily Dose
   Research suggests that a daily dose between 2.5 to 10 grams of collagen is optimal for reaping the benefits.
3. Avoid Excessive Additives
   Some collagen supplements contain additional ingredients like vitamins and minerals but have minimal amounts of collagen. To get the most out of your supplement, choose one with pure collagen, and focus on getting your nutrients from whole foods.

Wondering if collagen supplements are right for you? Book a consultation with an Ethos Health dietitian to get personalised advice on how collagen can benefit your health and support your goals.

References

• Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study
• Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis
• The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review
• Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials
• Healthy Bones Australia – Osteoporosis