Collagen, what is it and should you take a collagen supplement?

What is Collagen?

Collagen is the the main structural protein in connective tissues. These include skin, tendons, cartilage, hair, nails and bones. Collagen makes up one third of the total protein in animals. All proteins are made of amino acids. The amino acids that make up 57% collagen are glycine, proline and hydroxyproline which can also be seen as (Hyp).Collagen alongside hyaluronic acid, reticulin and elastin are fibers that support keratinocytes, melanocytes, and specialized cells of the skin immune system.

There is evidence to support that collagen supplementation helps with osteoarthritis symptoms, can improve skin hydration, elasticity and decreases wrinkles. In athletes, evidence shows that collagen can increase muscle gain, decrease time it takes to recover after working out, reconstruct damaged joint structure and improve cardiovascular performance. This occurs by collagens promotion of creatine. Creatine is a essential amino acid that promotes muscle growth after workouts.

Other than aging, the most common way to have a decrease of collagen is having a diet that consists of too much sugar intake or poor nutrient intake of vitamins and minerals essential to the creation of collagen.

Digestion + Collagen

The body naturally makes collagen by having key vitamins and minerals, including glycine, proline and hydroxyproline amino acids. If you consume meat, you are likely con

suming enough proteins to support your body's production of collagen.

When bioactive collagen peptides are ingested, they are metabolized in the GI tract, then transported through the bloodstream and accumulate in the skin to form new collagen fibers. Different names of collagen, once absorbed, include hydroxyproline. A Dipeptide form that increases bioactivity of collagen synthesis after digestion.

What happens to collagen as we age?

Collagen fibers in our body degrade as we age. As we age there is an increase of metalloproteinases. Metalloproteinases are enzymes that break down collagen fibers, leading to decreased collagen. Some studies show that the breakdown of collagen can be reversed by oral intake of bioactive collagen peptides. Bioactive collagen peptides are obtained from natural collagen sources.

Nutrition

Nutrients of focus that promote or are synergistic with collagen include Vitamin C, Iron, silicon, proline and a variety of vitamins, minerals, and proteins in your day to day dietary intake.

Vitamin C intake can increase bone healing and increase collagen synthesis, and fight against oxidative stress. There have been no adverse effects of consuming vitamin C.

Food sources of vitamin C- fruits and vegetables are the best source of this vitamin, specifically citrus, bell peppers, strawberries, tomatoes, cruciferous vegetables including (broccoli, brussels sprouts, cabbage, califlower ) and potatoes.

Iron promotes collagen synthesis.

Food sources of iron - beans, lentils, animal meat, nuts, seeds.

Silicon is essential for the synthesis of collagen and glycosaminoglycan which are required for formation of bone matrix. Low silicon in diet can lead to poor tissue growth of tissues that contain collagen.

Food sources of silicon - green beans, bananas, leafy greens, brown rice and lentils

Proline is a protein that is essential for collagen synthesis, structure and strength of the collagen helical shape.

Food sources of proline - Bone broth, fish, meat, eggs, gelatin, soy, dairy, cabbage, mushrooms, sunflower seeds, seaweed

Disclaimers

• Further studies are needed to evaluate the effect of long term collagen supplementation as studies only know the effect of 90-120 days.

• Further studies are needed to evaluate the synergistic effect of collagen co administered alongside other supplements.

Should you take collagen supplements?

Everyone's body is unique so it's important that if you are making any dietary changes to work with a Registered Dietitian to make a plan unique to you. Most of the time if you are eating whole foods and a plant based diet you are likely meeting all your nutritional needs.

Find what works for you! If you are interested in learning more about what foods work best for you, contact me. I would love to hear from you.

Note that supplements are often not regulated and if you do decide to use supplements to do your own research on clean products and how that product is manufactured and regulated. It is important to find brands you trust and that align with your nutritional needs and values.

Sources

de Miranda, R.B., Weimer, P. and Rossi, R.C. (2021), Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol, 60: 1449-1461. https://doi.org/10.1111/ijd.15518

García-Coronado, J.M., Martínez-Olvera, L., Elizondo-Omaña, R.E. et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Orthopaedics (SICOT) 43, 531–538 (2019). https://doi.org/10.1007/s00264-018-4211-5

Li, P., Wu, G. Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth. Amino Acids 50, 29–38 (2018). https://doi.org/10.1007/s00726-017-2490-6

DePhillipo, Nicholas N., et al. "Efficacy of vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: a systematic review." Orthopaedic journal of sports medicine 6.10 (2018): 2325967118804544.

Sachdev, Prageet K., et al. "Zinc, copper, and iron in oral submucous fibrosis: A meta-analysis." International journal of dentistry 2018 (2018).

Hashim, P., et al. "Collagen in food and beverage industries." International Food Research Journal 22.1 (2015): 1.

Farooq, Muhammad Ansar, and Karl-Josef Dietz. "Silicon as versatile player in plant and human biology: overlooked and poorly understood." Frontiers in plant science 6 (2015): 994.

Vance L Albaugh, Kaushik Mukherjee, Adrian Barbul, Proline Precursors and Collagen Synthesis: Biochemical Challenges of Nutrient Supplementation and Wound Healing, The Journal of Nutrition, Volume 147, Issue 11, November 2017, Pages 2011–2017, https://doi.org/10.3945/jn.117.256404

Vance L Albaugh, Kaushik Mukherjee, Adrian Barbul, Proline Precursors and Collagen Synthesis: Biochemical Challenges of Nutrient Supplementation and Wound Healing, The Journal of Nutrition, Volume 147, Issue 11, November 2017, Pages 2011–2017,https://doi.org/10.3945/jn.117.256404