SCIENCE  |  SUPPLEMENTS

Collagen

Collagen peptides, a versatile protein source, are crucial for bone and joint health as well as skin radiance. Comprising three polypeptide chains called α-chains, collagen forms triple-helical macromolecules with a unique structure and amino acid sequence. Glycine, occurring every third residue, facilitates this structure alongside proline and hydroxyproline. This sequence is essential for collagen’s assembly into fibrils, ultimately providing unmatched structural integrity to connective tissues’ extracellular matrix.

Collagen

Recent studies highlight the significant benefits of collagen peptide supplementation for skin health. Clinical trials have demonstrated that low-molecular-weight collagen peptides can significantly enhance skin parameters such as roughness, elasticity, hydration, and whitening over a 12-week period, without adverse events (J Cosmet Dermatol. 2024). Additionally, a systematic review and meta-analysis of clinical trials have shown that hydrolyzed collagen supplementation effectively combats skin aging by improving hydration, elasticity, and reducing wrinkles after 90 days of use (Int J Dermatol. 2021).

 

In terms of body composition, a meta-analysis has revealed that prolonged collagen peptide supplementation combined with resistance exercise training significantly increases fat-free mass and enhances overall body composition in recreationally active men (Nutrients. 2019). Collagen supplementation has also proven effective in alleviating osteoarthritis symptoms, particularly by reducing stiffness, as evidenced by a meta-analysis of randomized placebo-controlled trials (Int Orthop. 2019).

 

Lastly, a systematic review and meta-analysis have highlighted the positive effects of collagen peptides on cardiovascular markers, demonstrating reductions in fat mass, LDL cholesterol, and systolic blood pressure, along with an increase in fat-free mass (Br J Nutr. 2023). These findings collectively support collagen’s role in improving skin health, body composition, joint health, and cardiovascular markers.

Types of Collagen Supplements Available

Type I – Promotes skin elasticity and hydration, supports bone health, and aids in wound healing. Primarily found in bovine (cow) hide and fish skin.

Type II – Specifically targets joint health and may help alleviate joint pain and improve mobility. Predominantly sourced from cartilage, particularly chicken sternum or trachea.

Type III – Supports skin elasticity and firmness, along with promoting the health of blood vessels and internal organs. Like Type I collagen, it’s commonly sourced from bovine hides and fish skin.

Type V – Found in cell surfaces, hair, and the placenta. It contributes to tissue development and wound healing. Type V and Type X collagen can be found alongside Type I and Type II collagen in bovine and fish sources.

Type X – Found in the growth plates of bones and plays a crucial role in bone formation and growth. Type V and Type X collagen can be found alongside Type I and Type II collagen in bovine and fish sources.

PUBLICATIONS

  1. Low-molecular-weight collagen peptides supplement promotes a healthy skin: A randomized, double-blinded, placebo-controlled study.
          • J Cosmet Dermatol. 2024 Feb;23(2):554-562.
          • Design: A randomized, double-blinded, placebo-controlled study evaluating the impact of low-molecular-weight collagen peptides on human skin.
          • Summary: The study found that collagen peptides significantly improved skin roughness, elasticity, hydration, and whitening parameters over 12 weeks compared to a placebo, without adverse events.
  2. Effects of collagen peptide supplementation on cardiovascular markers: a systematic review and meta-analysis of randomized, placebo-controlled trials.
          • Br J Nutr. 2023 Mar 14;129(5):779-794.
          • Design: Systematic review and meta-analysis of RCTs assessing the effects of collagen peptide supplementation on cardiovascular health markers.
          • Summary: Collagen peptide supplementation significantly decreased fat mass, LDL, and systolic blood pressure, while increasing fat-free mass. No significant effects on glycemic markers were observed.
  3. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis.
          • Int J Dermatol. 2021 Dec;60(12):1449-1461.
          • Design: Systematic review and meta-analysis of clinical trials focusing on the effects of hydrolyzed collagen supplementation on skin aging.
          • Summary: Hydrolyzed collagen supplementation significantly improved skin hydration, elasticity, and reduced wrinkles compared to placebo, with effects observed after 90 days of supplementation.
  4. Prolonged collagen peptide supplementation and resistance exercise training affects body composition in recreationally active men.
          • Nutrients. 2019 May 23;11(5):1154.
          • Design: Double-blinded, placebo-controlled study on the effects of collagen peptide supplementation and resistance exercise training on body composition.
          • Summary: Collagen peptide supplementation combined with resistance exercise significantly increased fat-free mass and improved body composition without increasing fat mass, suggesting enhanced connective tissue adaptations.
  5. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials.
          • Int Orthop. 2019 Mar;43(3):531-538.
          • Design: Meta-analysis of randomized placebo-controlled trials evaluating the effects of collagen supplementation on osteoarthritis symptoms.
          • Summary: Collagen supplementation significantly reduced total WOMAC index and VAS scores, indicating its effectiveness in improving osteoarthritis symptoms, particularly stiffness.
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