The role of collagen

We take a look at the health and beauty benefits of collagen supplementation

Collagen is a structural protein that is found in the body’s connective tissues such as skin, tendons, ligaments, cartilage and bones. It is needed for several bodily processes including skin health, joint health, bone strength and digestion. As we age, natural collagen production declines, which leads to signs of ageing like wrinkles, joint pain and reduced muscle mass. Here, we take a closer look at the ways that collagen is needed by the body, and why you might want to consider taking a collagen supplement.

For skin health
“Did you know that collagen is the most abundant protein in your body?” says Claire Thomas, a nutritionist commenting on behalf of Eve Biology (evebiology.com). “It plays a vital role in maintaining the health and strength of your skin, bones, muscles, blood vessels and tendons. By supporting your skin’s structure, hydration and flexibility, collagen contributes to a healthy balance of oil and water, which is key for glowing, healthy skin. To naturally boost collagen production, include plenty of vitamin C-rich foods in your diet, such as bell peppers, leafy greens, oranges, and kiwi. As collagen levels naturally decline with age, a balanced diet and nutrient-rich collagen supplements can help to support your body’s collagen production and keep your skin looking and feeling its best.”

For gut health
“Collagen is abundant in gut-friendly amino acids such as glycine, proline, and glutamine, which play a crucial role in preserving and repairing the gut lining,” says Lucia Stansbie, a registered nutritional therapist (foodpowernutrition.com). “A functional gut lining protects the bloodstream and facilitates nutrient absorption. Glycine, specifically, helps stimulate the production of stomach acid and aids digestion, and glutamine, which helps decrease inflammation and repair gut cells, is a necessity for those with leaky gut or irritable bowel syndrome (IBS). Whether orally ingesting supplements or consuming bone broth, collagen intake could promote gut integrity, lower inflammation, and help aid overall digestive health as part of a balanced diet.”

For bone health
“Our bones are composed of a collagen matrix that is then reinforced by minerals which slot into the gaps between,” says registered nutritional therapist Phoebe Liebling. “The combination of the strength of the collagen matrix plus the concentration of the minerals held within it is what makes up our bone mineral density. As we age, our ability to produce collagen naturally decreases, which can lead to bone density loss and an increased risk of fractures if we don’t guard against this happening. Supplementing with collagen stimulates our osteoblasts (bone-building cells) to remain active, slowing this natural process down. In those who have pre-existing bone loss (osteopenia and osteoporosis) high-dose collagen supplementation can also be a therapeutically effective intervention to improve their bone scores if combined with resistance exercise and a nutrient-dense diet.”

For joint health
Collagen is a key component of the body’s connective tissues, including cartilage, tendons, and ligaments, which are essential for maintaining joint function and mobility. As we age, the body’s natural production of collagen decreases, which leads to the wear and tear of joint tissues and an increased risk of degenerative conditions like osteoarthritis. Supplementing with collagen can help to replenish these levels, providing the building blocks that are needed for cartilage repair and maintenance. Several studies have shown that collagen supplements can help the symptoms of osteoarthritis. For example, a study published in the Journal of Orthopaedic Research found that collagen peptides significantly reduced pain in patients with osteoarthritis of the knee compared to those who took a placebo. Collagen supplements may also help to improve joint flexibility and overall joint function by supporting the integrity of connective tissues and ligaments.

Tips for choosing collagen supplements
“Hydrolysed collagen, also known as collagen peptides, is particularly effective because it’s easily absorbed and utilised by the body to rebuild joint tissues,” says Phoebe Liebling. “Collagen supplements come in various forms. Collagen peptides (AKA hydrolysed collagen) are the most widely studied and bioavailable option for improving bone density. These are easily absorbed and can stimulate the production of collagen and other proteins such as osteocalcin which are essential for bone health. Studies suggest that daily doses of 5–10g of collagen peptides are effective for improving bone density. Supplementation for at least 3–12 months is recommended for measurable improvements in bone health. Collagen works best when combined with adequate intake of dietary calcium, magnesium and zinc, optimal vitamin D levels and resistance activity. Some supplements will also include vitamin C which aids in collagen synthesis.”

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