In a world where thousands of dollars are spent on age-defying eye creams, botox injections, and peculiar masks emitting magical lights, could a simple protein powder truly make a significant difference? Similarly, in an era where cortisone injections and joint replacements are commonplace, the idea that an over-the-counter protein could substantially impact our health seems far-fetched. Yet, before dismissing the potential of such a solution, it's crucial to delve into what collagen is and understand its critical role in our bodies.
Collagen is the most abundant protein in the human body, vital for maintaining the structural integrity and functionality of our skin, joints, bones, and more. It ensures these elements remain resilient and efficient. However, our body's collagen production wanes with age, leading to visible aging signs like wrinkles and joint pain, alongside a general decline in bodily function. This decrease has spurred significant interest in collagen supplements, touted as a rejuvenating panacea capable of not only countering visible aging signs but also offering benefits like improved joint health, skin hydration, and elasticity. Amid a market brimming with collagen powders, capsules, creams, and liquids, each claiming to be a youth-restoring elixir, discerning fact from marketing hype becomes crucial.
As we navigate through a maze of anecdotal testimonies and influencer endorsements, this article aims to dissect the scientific evidence, unraveling the true benefits of collagen supplementation from the fluff. By understanding collagen's role, evaluating the documented advantages and limitations of supplements, and considering practical usage aspects, we aspire to empower you with the knowledge to make informed decisions about integrating collagen supplements into your health regimen.
Understanding Collagen and Its Role in the Body
Collagen is a fundamental building block, essential for the structural integrity and health of our bodies. This fibrous protein is found in abundance throughout our body, making up a significant portion of our skin, bones, muscles, tendons, and ligaments. Its unique structure grants it remarkable strength and elasticity, allowing our tissues to withstand stretching and stress.
In the realm of skin health, collagen is the hero, maintaining skin's firmness, suppleness, and youthful appearance. Think of it as a support structure, providing a foundation that helps our skin resist sagging and formation of wrinkles. However, as we age, our bodies' collagen production naturally declines, hence the wrinkles and sagging that we all love so much.
Joint health is another area where collagen's role is indispensable. It's a vital component of cartilage. With age or due to injury, the degradation of collagen in cartilage can lead to stiffness, pain, and discomfort, a common ailment in older adults or athletes.
Furthermore, collagen's influence extends to our bones, where it works in tandem with calcium to provide strength and structure. It's also pivotal in the health and resilience of our tendons and ligaments, contributing to overall mobility and stability.
The decrease in collagen production with age is a natural phenomenon, but it doesn't come without its challenges. This reduction is a significant contributor to various age-related issues, including joint disorders, weakened bone density, and the loss of skin elasticity and hydration. It's this very decline that has fueled the burgeoning interest in collagen supplements. Marketed as a solution to combat the signs of aging and enhance bodily function, these supplements aim to replenish the body's collagen levels, potentially restoring or maintaining the health and vitality of our skin, joints, and overall structure. Personally, I went into this sojourn on the deep end of skeptical. I assumed this was just another supplement blown out of proportion and was excited to debunk the bullshit. What I found when I started diving into the studies on collagen, was in fact, more of the opposite. As you will read below, there are numerous studies documenting its potential benefits.
Documented Benefits of Collagen Supplementation
Skin Health: Numerous studies underscore collagen's ability to improve skin elasticity, hydration, and reduce the appearance of aging. For instance, research by Kaziród et al. (2023) confirmed that collagen supplementation enhances skin quality, delays aging signs, and boosts hydration and elasticity.
Joint Health: Collagen's impact extends to joint health, where it's shown to alleviate pain and enhance joint function, especially in individuals with degenerative joint conditions. Khatri et al. (2021) highlighted collagen's role in improving joint functionality and mitigating pain, making it a valuable supplement for those with joint-related issues.
Muscle Mass and Strength: Particularly in aging populations, collagen supplementation has been linked to increased muscle mass and strength, providing a complementary approach to resistance training for enhancing muscular health. I tend to believe that this was due more to the fact that the other groups were taking no additional protein. If you’ve read any of my articles before, you already know, protein plus resistance training equals muscle.
Practical Considerations for Collagen Supplementation
When considering collagen supplements, I would advise you to stick with a quality collagen powder as every study I’ve read that demonstrated a positive outcome was using the powder form. I would also feel very comfortable recommending a dose between 5-15g per day. This suggestion comes from this systemic review that concluded the following: “Based on the studies collated in this review, collagen has the potential to reduce joint pain and improve joint functionality, especially when complemented with a rehabilitative exercise protocol. Collagen supplementation also increased pain-free time to exertion and collagen synthesis; hence, 5 g–15 g/day doses of COL when taken at least 1 h prior to exercise, for over 3 months, may aid in reducing functional joint pain and improving muscle recovery. As the beneficial effects of COL appear to take effect after three months or longer, athlete and participant compliance with the supplementation period is crucial. Prolonged use of collagen is deemed to be safe, with none of the studies within this review reporting any adverse effects of COL, even at higher doses (60 g/day) or different supplement forms. However, other higher quality protein sources, such as whey protein may be more beneficial for Muscle Protein Synthesis, and therefore, muscle hypertrophy.”
As I mentioned earlier, I was confident that this supplement was going to be a dud. I am pleasantly surprised at the amount of positive data that’s out there. Collagen supplementation presents a promising avenue for addressing various age-related concerns, particularly related to skin and joint health. However, the scientific community acknowledges the need for a nuanced understanding of its benefits and potential risks. By considering individual health profiles and staying informed about ongoing research, individuals can make informed decisions about collagen supplementation.
Remember, the path to wellness isn't just about what we add to our routine, but also the knowledge we equip ourselves with. Stay curious, stay skeptical, stay motivated, and most importantly, stay tuned to Louro Training, where we decode the science to help you sculpt the healthiest version of yourself. Until next time, keep pushing, keep learning, and keep thriving!
Jake Louro
Louro Training
References
Kaziród, K., Hunek, A., Zapała, M., Wiśniewska-Skomra, J., Chmielarz, K., Tylutka, K., & Hapon, A. (2023). Collagen supplementation - does it bring real benefits? Quality in Sport. Link to the study
Khatri, M., Naughton, R., Clifford, T., Harper, L., & 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. Link to the study
Zdzieblik, D., Oesser, S., Baumstark, M., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. The British Journal of Nutrition. Link to the study
Cúneo, F., Costa-Paiva, L., Pinto-Neto, A. M., Morais, S., & Amaya-Farfan, J. (2010). Effect of dietary supplementation with collagen hydrolysates on bone metabolism of postmenopausal women with low mineral density. Maturitas. Link to the study