I was recently asked if I would create a Collagen Powder Guide similar to the protein guide so as part of that I thought I would have a look at the research on collagen to start with. 

What is Collagen? 

Collagen is a structural protein and is specifically found where there is connective tissue such as the blood vessels, skin, gastrointestinal tract, cartilage, ligaments and tendons. It makes up about 30% of our total protein mass (which is huge and shows just how abundant it is in our body).  It looks like a rope which is why it is needed for structure and strength (think saggy skin when the collagen starts to degrade as we age). 

Protein is usually made up of amino acids (think pearls on a pearl necklace) and each protein has different types of amino acids and in different orders.  Collagen is made up of 3 different types of amino acids glycine, proline and hydroxyproline (hydroxyproline is unique to collagen). 

To make collagen in the body you need vitamin C, as it turns proline into hydroxyproline. So if you don’t eat fruit and veggies or much protein you’re not going to get much collagen. The other thing to note is that the body will prioritise where that collagen goes so it might decide that your blood vessels are more important than sagging skin. 

Types of Collagen 

There are 28 different types of collagen with 1, 2 and 3 being the most abundant in the body (1)

• Type 1 – found in ligaments, tendons, joints, bones and skin
• Type 2 – found in cartilage
• Type 3 – found in skin and blood vessels
• Type 4 – found in kidneys, inner ear and eyes

Collagen and Food

If you heat collagen, you change the structure of protein (known as denaturing) and as a result of this change collagen becomes gelatin. Gelatin is used for use in food and beverages and jelly type products, but it is a large molecule and fairly insoluble but has its own health benefits including repairing the gut lining from damage. (2)

Bone broth is an excellent source of gelatin. Animal foods that contain connective tissue such as chicken skin, pork skin or crackling, beef and fish, organ meats can be good sources of collagen.  Vitamin C rich foods are also important for collagen production so lots of fruit and veggies are needed (as explained above) especially kiwi fruit, capsicums, raw broccoli, citrus and berries. 

Collagen Supplementation

If you look at collagen supplementation labels you will see that collagen is sometimes hydrolysed. This means that it has had water added to it to break it down and make it smaller. This means it is more easily absorbed and also more soluble making it better in drinks and smoothies etc so is used a lot in supplements. Sometimes it is labelled as ‘collagen peptides’ which means the same thing – that it has been hydrolysed, 

Why should you take a collagen supplement? 

The short answer is because making it in the body is actually rather hard. When we eat protein it doesn’t automatically get converted into collagen.  Some studies have shown that when we take supplemental forms of collagen they get absorbed and can go straight to where they are needed or can in the case of skin actually encourage the skin itself to produce collagen, elastin (to make it elastic) and also hyaluronic acid (which plumps and moisturizes the skin). Collagen is considered to be an antioxidant. (3) The vast majority of studies that show benefit use supplementation not food. 

 

Skin Health

A recent meta-analysis study that analysed 19 other studies of 1,125 participants (95% of which were women) showed that taking hydrolysed collagen for 90 days was effective in reducing skin aging by reducing wrinkles and improving skin elasticity and hydration. Marine/fish collagen was the most common source of collagen used in the trials analysed. Doses used ranged from 0.6 g to 12 g per day for 1 to 3 months. (4)

Joint Health

Another meta- analysis showed that collagen supplementation decreased stiffness, pain and movement in those with osteoarthritis with other studies showing similar results (5, 6) 

Bone Health

There have been numerous studies showing the importance of collagen for menopausal women. Due to the decline in ostrogen, women are at a greater risk of osteroporosis after menopause. Taking 5g collagen has been shown to increase bone mineral density by 7% in comparison to those who didn’t take it. Other studies show that taking collagen alongside calcium and vitamin D prevents more bone density loss. (8, 9). 

Heart Health

A recent study suggested that 16g of collagen may reduce stiffness in the arteries possible reducing the risk of atherosclerosis thereby preventing future stroke or heart attacks. This was a small study on healthy adults so more research is needed before this could be recommended as a treatment for those who are unhealthy or at a much greater risk of cardiovascular conditions. (10) 

Studies need to be done on post-menopausal women who are again at increased risk due to the decline in the protective effects of oestrogen. 

Gut Health

Collagen is commonly prescribed to those experiencing IBS type symptoms but the research is scant. A very recent 2022 study did show that 20g/day may reduce bloating and improve mild digestive symptoms in otherwise healthy female adults with effects showing up after 6 weeks of supplementation. (11) 

Vegan Collagen 

All the studies so far have used supplemental forms of collagen derived from marine animals, chicken, pork or beef. 

There is currently no research on ‘vegan collagen’. It appears that hydroxyproline (one of the amino acids in collagen) can only be found in animals.  ‘Vegan collagen’ is genetically engineered using a yeast called Pichia pastoris or a bacteria called Streptococcus pyogenes, to make collagen from human genes. (12). Most vegan products are ‘collagen boosters’ rather than actual collagen and contain vitamins and minerals such as silica or vitamin C to boost the body’s natural ability to make collagen.

To summarise, the research for collagen’s benefits on skin and joint health is pretty solid, and the research on heart and gut is in the beginning stages but so far looks promising. Beneficial doses seem to be between 5 and 20g/day.   There is also some current research being undertaken on collagen and diabetes type 2 and hypertension so watch this space…

My main tip is this:

Only buy hydrolysed collagen peptides – you don’t need all the other stuff…and look out for my free collagen guide (coming soon). 

References

1. https://www.ncbi.nlm.nih.gov/books/NBK542226/
2. https://pubmed.ncbi.nlm.nih.gov/25884286/
3. https://www.mdpi.com/2076-3921/9/2/181
4. https://pubmed.ncbi.nlm.nih.gov/33742704/
5. https://link.springer.com/article/10.1007/s00264-018-4211-5
6. https://www.scielo.br/j/rbgg/a/fk95TfhxB7mPsmqYRDdHH8K/?format=pdf&lang=en
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
8. https://pubmed.ncbi.nlm.nih.gov/25314004/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429168/
10. https://pubmed.ncbi.nlm.nih.gov/35639457/
11. https://microbialcellfactories.biomedcentral.com/articles/10.1186/1475-2859-11-146

 

Email me at sarah@sarah-brenchley.com or book a free discovery call to discuss how I can help you and go to https://sarah-brenchley.com/links for free resources including the Collagen Guide and join the best Facebook Group ever  – Women’s WellBeing Circle. 

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