Collagen, the most abundant protein in our bodies, plays a crucial role in maintaining youthful skin, healthy joints, and strong bones. However, as we age, our natural collagen production declines, leading to the visible signs of ageing such as wrinkles, joint stiffness, and decreased bone density. Scientific research has explored whether increasing dietary collagen intake, particularly through hydrolyzed collagen (collagen broken down into smaller molecules for easier absorption), could be a safe and effective way to boost collagen levels and support various aspects of health.

Skin Rejuvenation

Collagen is a key structural component of the skin, providing it with strength and elasticity. Collagen peptide supplements (CPS) have been shown to improve skin elasticity, hydration, and reduce the appearance of wrinkles, helping skin retain its youthful firmness and smoothness. Studies have demonstrated that regular CPS intake can lead to significant improvements in skin hydration, elasticity, and wrinkle depth. [1,2,5,8]

Cardiovascular Health

Emerging research suggests that CPS may play a role in supporting cardiovascular health. Studies have shown that CPS can reduce fat mass, LDL cholesterol (the “bad” cholesterol), and systolic blood pressure, while increasing fat-free mass. These changes are associated with a reduced risk of cardiovascular disease, highlighting the potential of CPS as a heart-healthy supplement. [7]

Joint Health

Collagen is a major component of cartilage, the cushioning tissue that protects our joints. Supplementing with hydrolyzed collagen has been found to reduce joint pain, accelerate recovery from joint injuries, and improve mobility in people with osteoarthritis. Research has demonstrated that CPS can stimulate cartilage synthesis and reduce inflammation in the joints, leading to improved joint function and reduced pain. [3,4] Additionally, studies in moderately active men have shown that combining CPS with resistance training can lead to greater increases in patellar tendon cross-sectional area compared to resistance training alone, suggesting that CPS may help decrease tendon stress and support tendon healing. [11]

Bone Strength

Collagen provides the structural framework for our bones, and research suggests that CPS may help maintain bone health. Some studies have indicated that CPS may increase bone mineral density, particularly when combined with resistance training or calcium and vitamin D supplementation, potentially reducing the risk of osteoporosis and fractures. This is especially important for ageing individuals and postmenopausal women who are at higher risk of bone loss. [10, 12]

Muscle Health

Collagen is an essential component of muscle tissue, and CPS may offer benefits for muscle health. Studies have shown modest but significant improvements in muscle recovery with CPS supplementation. When combined with resistance training, CPS can lead to increased muscle mass and strength, particularly in elderly sarcopenic men who experience age-related muscle loss. These findings suggest that CPS may be a valuable tool for maintaining muscle mass and strength as we age. [3,4]

Functional Capacity

Research has demonstrated that CPS can improve physical function, pain, and mental/physical health scores, especially when taken for at least six months. Interestingly, females and those who exercise more may experience even greater improvements, suggesting that CPS may be particularly beneficial for these populations. However, higher doses of CPS may be needed to prevent a decline in quality of life over time in less active individuals. [6]

Sleep Quality

Recent research has explored the potential of CPS to improve sleep quality. Studies have shown that CPS can reduce nighttime awakenings and improve cognitive function in physically active men with sleep complaints. These findings suggest that CPS may offer a natural and effective way to enhance sleep quality and cognitive function. [13]

Gut Health

Emerging research suggests that CPS, in combination with marine omega-3 oils, may play a role in promoting a healthy gut lining. The gut lining acts as a barrier to protect the body from harmful substances, and maintaining its integrity is crucial for overall health and well-being. [9]

References

1. de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021 Dec;60(12):1449-1461. doi: 10.1111/ijd.15518. Epub 2021 Mar 20. PMID: 33742704.
2. Barati M, Jabbari M, Navekar R, Farahmand F, Zeinalian R, Salehi-Sahlabadi A, Abbaszadeh N, Mokari-Yamchi A, Davoodi SH. Collagen supplementation for skin health: A mechanistic systematic review. J Cosmet Dermatol. 2020 Nov;19(11):2820-2829. doi: 10.1111/jocd.13435. Epub 2020 May 21. PMID: 32436266.
3. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.
4. Kviatkovsky SA, Hickner RC, Ormsbee MJ. Collagen peptide supplementation for pain and function: is it effective? Curr Opin Clin Nutr Metab Care. 2022 Nov 1;25(6):401-406. doi: 10.1097/MCO.0000000000000870. Epub 2022 Aug 31. PMID: 36044324.
5. Dewi DAR, Arimuko A, Norawati L, Yenny SW, Setiasih NL, Perdiyana A, Arkania N, Nadhira F, Wiliantari N. Exploring the Impact of Hydrolyzed Collagen Oral Supplementation on Skin Rejuvenation: A Systematic Review and Meta-Analysis. Cureus. 2023 Dec 9;15(12):e50231. doi: 10.7759/cureus.50231. PMID: 38192916; PMCID: PMC10773595.
6. Kviatkovsky SA, Hickner RC, Cabre HE, Small SD, Ormsbee MJ. Collagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults. J Int Soc Sports Nutr. 2023 Dec;20(1):2243252. doi: 10.1080/15502783.2023.2243252. PMID: 37551682; PMCID: PMC10411303.
7. Jalili Z, Jalili F, Moradi S, Bagheri R, Moosavian SP, Naeini F, Mohammadi H, Mojtaba Ghoreishy S, Wong A, Travica N, Hojjati Kermani MA, Jalili C. Effects of collagen peptide supplementation on cardiovascular markers: a systematic review and meta-analysis of randomised, placebo-controlled trials. Br J Nutr. 2023 Mar 14;129(5):779-794. doi: 10.1017/S0007114522001301. Epub 2022 Jun 6. PMID: 35658958.
8. Miyanaga M, Uchiyama T, Motoyama A, Ochiai N, Ueda O, Ogo M. Oral Supplementation of Collagen Peptides Improves Skin Hydration by Increasing the Natural Moisturizing Factor Content in the Stratum Corneum: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial. Skin Pharmacol Physiol. 2021;34(3):115-127. doi: 10.1159/000513988. Epub 2021 Mar 26. PMID: 33774639.
9. Salehi S, Hosseinzadeh-Attar MJ, Alipoor E, Dahmardehei M, Yaseri M, Emami MR, Siadat SD. Effects of hydrolyzed collagen alone or in combination with fish oil on the gut microbiome in patients with major burns. Burns. 2024 Mar;50(2):444-453. doi: 10.1016/j.burns.2023.08.017. Epub 2023 Aug 28. PMID: 38114377.
10. Hilkens L, van Schijndel N, Weijer VCR, Decroix L, Bons J, van Loon LJC, van Dijk JW. Jumping Exercise Combined With Collagen Supplementation Preserves Bone Mineral Density in Elite Cyclists. Int J Sport Nutr Exerc Metab. 2023 Oct 26;34(1):38-47. doi: 10.1123/ijsnem.2023-0080. PMID: 37883634.
11. Jerger S, Centner C, Lauber B, Seynnes O, Friedrich T, Lolli D, Gollhofer A, König D. Specific collagen peptides increase adaptions of patellar tendon morphology following 14-weeks of high-load resistance training: A randomized-controlled trial. Eur J Sport Sci. 2023 Dec;23(12):2329-2339. doi: 10.1080/17461391.2023.2232758. Epub 2023 Aug 4. PMID: 37424319.
12. Lampropoulou-Adamidou K, Karlafti E, Argyrou C, Makris K, Trovas G, Dontas IA, Tournis S, Triantafyllopoulos IK. Effect of Calcium and Vitamin D Supplementation With and Without Collagen Peptides on Volumetric and Areal Bone Mineral Density, Bone Geometry and Bone Turnover in Postmenopausal Women With Osteopenia. J Clin Densitom. 2022 Jul-Sep;25(3):357-372. doi: 10.1016/j.jocd.2021.11.011. Epub 2021 Nov 25. PMID: 34980546.
13. Thomas C, Kingshott RN, Allott KM, Tang JCY, Dunn R, Fraser WD, Thorley J, Virgilio N, Prawitt J, Hogervorst E, Škarabot J, Clifford T. Collagen peptide supplementation before bedtime reduces sleep fragmentation and improves cognitive function in physically active males with sleep complaints. Eur J Nutr. 2024 Feb;63(1):323-335. doi: 10.1007/s00394-023-03267-w. Epub 2023 Oct 24. PMID: 37874350; PMCID: PMC10799148.