Whether it is to support joints or the skin, oral intake of collagen peptides is good for the body. You, too, can benefit from the numerous properties of collagen !
What are the different types of collagen?
Collagen is the most dominant protein in the human body and in mammals. It forms fibers in the extracellular matrix giving shape and mechanical properties to the tissues. Collagen is produced by cells of the fibroblast family in all connective tissues. There are 28 types of collagen in our body, of which the first 3 are the most dominant.
Type I is mainly present in the tendons, skin, blood vessel wall, cornea, organic part of bones and teeth, around muscle fibers and plays an important role in tissue repair.
Type II represents 50% of the proteins of our cartilage and is present in the eye (the vitreous humor).
Type III is also present in the lining of blood vessels, skin, intestines and uterus. It is less robust than type I, but both are often combined in the tissues.
The different types of collagen are essential elements for the proper functioning of our body. But our daily diet contains just a small amount. Oral intake of different collagen peptides has demonstrated its effectiveness without adverse effects in many areas.
Collagen can help support joints
The effectiveness of collagen peptides has been highlighted in osteoarthritis.1,2,3 WOMAC and VAS4 scores have declined, demonstrating in practice a reduction in pain, stiffness in the joint and improved motor skills. This has improved the daily life of patients.
The power of type II collagen peptides on joints has been known for over 25 years. They reduce rheumatoid arthritis, an inflammatory disease in which the immune system attacks the joints, especially because of the presence of collagen. When taking the native type II collagen, the immune cells get used to it and the presence of collagen in the body becomes normal again (oral tolerance). A clinical study of 60 patients points out that those taking this type of collagen peptides saw their joints loosen up in 3 months. The total remission of the disease was even noted in four patients.5,6
For people experiencing pain due to sporting activities or everyday movements, collagen peptides improve the ability of their joints to expand (eg knee), reduce pain and increase exercise time before discomfort.7
The consumption of collagen peptides also improves the stability of the joints and reduces the risk of recurrent injuries.8 For athletes, their performance is also improved.
Collagen can help your bones
The benefits of collagen hydrolysates are also found in cases of osteoporosis, decreasing the presence of markers of bone decomposition and increasing the mineral density as well as markers of regeneration of the bone.9,10,11
In case of Sarcopenia : collagen and exercise can help
Sarcopenia is a disease that often goes with aging, characterized by a decrease in muscle integrity, which degrades the strength and physical performance. Taking collagen peptides associated with resistance muscle training increases dry muscle mass, bone mass, strength, and sensorimotor control, as well as decreasing body fat.12 It has also been shown that protein intake, combined with a large amount of leucine (an essential amino acid), increased muscular mass of the body.13,14
Collagen supports the Skin
Collagen also improves the health of the skin and has anti-photoaging properties, reducing wrinkles, thickening of the epidermis, redness, and evaporation of water. It increases the hydration and elasticity of the skin and reduces the impact of UVB.15,16 Some patented collagen of type I and III have been clinically tested for 8 weeks. The result of the test has demonstrated a 65% increase in pro-collagen type I and 18% elastin in the skin, resulting in an average decrease in wrinkles of 20%.17
Taking collagen peptides decreases the severity of eruptions during atopic dermatitis, as well as the loss of trans-epidermal water and the presence of inflammatory biomarkers in keratinocytes.18
Virtues Against Cellulite
People with cellulite also benefit from the virtues of collagen hydrolysates. Taking them for a period of 6 months showed a reduction in cellulite, ripples in the skin, as well as an increase in the density of the dermis and an improvement in its appearance.
More Effective Healing
Collagen efficacy has also been demonstrated in the wound healing, including post-surgical wounds,19 as well as in the healing of pressure ulcers (pressure ulcers on the skin due to soft tissue compression between a hard surface and the bones, mainly in those who are bedridden).20
In conclusion: long live collagen!
The preceding paragraphs clearly demonstrate some of the outstanding benefits of collagen peptides, contributing significantly to improving health quality. However, not all forms of collagen have the same benefits. Click here to know more about how the collagen can act in our body.
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The information published on www.swiss-alp-nutrition.ch does not claim to be complete and is not a substitute for individual medical advice or treatment. It cannot be used as an independent diagnosis or to select, apply, modify or discontinue treatment of a disease. In case of health problems, it is recommended to consult a doctor. Any access to www.swiss-alp-nutrition.ch and its contents is at the user’s own risk.
Food supplements should not be used as a substitute for a varied diet. The recommended daily allowance should not be exceeded. In general, food supplements are not suitable for pregnant and nursing women, children and adolescents. Keep out of reach of children.
1.Crowley, D. C. et al. Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: A clinical trial. International Journal of Medical Sciences 6, 312–321 (2009).
2. Benito-Ruiz, P. et al. A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. International journal of food sciences and nutrition 60 Suppl 2, 99–113 (2009).
3. Bello, A. E. & Oesser, S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Current medical research and opinion 22, 2221–32 (2006).
4. Visual Analogue Scale – Physiopedia. Available at: https://www.physio-pedia.com/Visual_Analogue_Scale. (Accessed: 18th October 2019).
5. Trentham, D. E. et al. Effects of ormedicine:ration of type II collagen on rheumatoid arthritis. Science 261, 1727–1730 (1993).
6. Bagchi, D. et al. Effects of orally administered undenatured type II collagen against arthritic inflammatory diseases: a mechanistic exploration. International journal of clinical pharmacology research 22, 101–10 (2002).
7. Lugo, J. P. et al. Undenatured type II collagen (UC-II®) for joint support: A randomized, double-blind, placebo-controlled study in healthy volunteers. Journal of the International Society of Sports Nutrition 10, (2013).
8. Dressler, P. et al. Improvement of functional ankle properties following supplementation with specific collagen peptides in athletes with chronic ankle instability. Journal of Sports Science and Medicine 17, 298–304 (2018).
9. Zhang, H. et al. Preventive effects of collagen Peptide from deer sinew on bone loss in ovariectomized rats. Evidence-based complementary and alternative medicine: eCAM 2014, 627285 (2014).
10. Adam, M., Spacek, P., Hulejová, H., Galiánová, A. & Blahos, J. [Postmenopausal osteoporosis. Treatment with calcitonin and a diet rich in collagen proteins]. Casopis lekaru ceskych 135, 74–8 (1996).
11. König, D., Oesser, S., Scharla, S., Zdzieblik, D. & Gollhofer, A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients 10, (2018).
12. Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A. & König, D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. The British journal of nutrition 114, 1237–45 (2015).
13. Churchward-Venne, T. A. et al. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. The American Journal of Clinical Nutrition 99, 276–286 (2014).
14. Churchward-Venne, T. A., Murphy, C. H., Longland, T. M. & Phillips, S. M. Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans. Amino Acids 45, 231–240 (2013).
15. Pyun, H. B. et al. Effects of collagen tripeptide supplement on photoaging and epidermal skin barrier in UVB-exposed hairless mice. Preventive Nutrition and Food Science 17, 245–253 (2012).
16. Kang, M. C., Yumnam, S. & Kim, S. Y. Oral Intake of Collagen Peptide Attenuates Ultraviolet B Irradiation-Induced Skin Dehydration In Vivo by Regulating Hyaluronic Acid Synthesis. International journal of molecular sciences 19, (2018).
17. Proksch, E. et al. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology 27, 113–119 (2014).
18. Hakuta, A. et al. Anti-inflammatory effect of collagen tripeptide in atopic dermatitis. Journal of dermatological science 88, 357–364 (2017).
19. Knefeli, H.-C. & Durani, B. Improved wound healing after oral application of specific bioactive collagen peptides. doi:10.17470/NF-017-1031-1
20. Lee, S. K., Posthauer, M. E., Dorner, B., Redovian, V. & Maloney, M. J. Pressure ulcer healing with a concentrated, fortified, collagen protein hydrolysate supplement: a randomized controlled trial. Advances in skin & wound care 19, 92–6 (2006).