Building Blocks for a Stronger You

Collagen, a family of proteins found in our skin, bones, tendons, and other connective tissues, has been receiving increasing attention as a wonder supplement. Why the hype? Because it’s no less than the glue that holds our body together. And when it comes to health and wellness, collagen-derived proteins and peptides might just be the unsung heroes you never knew you needed. Let’s dive into the research and find out why!

Collagen for Connective Tissue Synthesis
Connective tissues are filled with collagen, and they make up our ligaments, tendons, and skeletal muscles. What’s unique about these proteins is their high levels of proline and glycine, 12% and 25% respectively, relative to other proteins in skeletal muscle.

When glycine and proline are in short supply, collagen protein synthesis can remain low or suboptimal. Supplementing your diet with collagen-rich protein sources like gelatin may be more suitable for supporting de novo connective tissue protein synthesis, compared to other sources like casein or whey protein.

Recovery and Injury Prevention
Ever wondered how athletes bounce back so quickly from injuries? Collagen might be their secret weapon! In an Achilles tendonitis model in rats, a diet rich in glycine was shown to improve hydroxyproline content and maximal tolerable load, suggesting enhanced tendon recovery .

Skin Health and Anti-Aging
Who doesn’t want youthful, glowing skin? Collagen is the key structural component in the skin, and its supplementation has been shown to increase collagen types I and IV concentrations and decrease MMP-2 activity in rat skin. And we’re not just talking about rats; human studies back this up too! Exposure to collagen peptides has been shown to increase collagen I synthesis and inhibit MMP-1 and MMP-2 activity in human skin.

Stimulating Growth and Remodeling
Collagen-derived peptides, such as Pro-Hyp and Hyp-Gly, might have a direct impact on connective tissue remodeling. Some studies suggest these peptides are absorbed intact into circulation, and they may have a stimulating effect on human dermal fibroblasts.

However, it’s essential to note that research in this area is still ongoing, and the impact of collagen peptide ingestion on connective tissue remodeling in humans is yet to be fully understood.

Musculoskeletal Health
If you’re into fitness or simply want to keep your bones and muscles in tip-top shape, collagen might be your new best friend. Exercise is known to increase intramuscular connective tissue protein synthesis rates, and collagen-derived protein sources may be suitable for stimulating connective tissue protein synthesis, an aspect that could be vital for athletes and older individuals.

Conclusions
Collagen isn’t just a buzzword in the beauty and wellness industry; it’s a powerful protein that plays a vital role in our health. From supporting connective tissue synthesis to skin health and potentially even remodeling various tissues, the magic of collagen is only beginning to be unraveled.

As research continues, we may discover even more reasons to include collagen in our diet. So, whether you’re an athlete looking for better recovery or just someone wanting to shine a little brighter, collagen could be a delicious and nutritious addition to your health regimen.

And remember, while the promises are many, consult with a healthcare provider to understand what’s best for you and your body. Because when it comes to health, there’s no one-size-fits-all, but there might just be a collagen-size-fits-all! Happy collagen-boosting!

Studies:
Holwerda, Andrew M., and Luc J.C. van Loon. “The Impact of Collagen Protein Ingestion on Musculoskeletal Connective Tissue Remodeling: A Narrative Review.” Nutrition Reviews, vol. 80, no. 6, June 2022, pp. 1497-1514, Published 04 May 2022.

Patel, Payal, MD, and Maryanne Makredes Senna, MD. “Considering Collagen Drinks and Supplements? Are Collagen Products Worthwhile for Skin, Nails, and Hair?” Harvard Health Publishing: STAYING HEALTHY, 12 April 2023.

Pu, Szu-Yu, et al. “Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis.” National Library of Medicine, May 2023