If you’ve been down the supplements aisle any time over the last 12 months, you probably would have seen an increase in a new supplement. Collagen.
Collagen supplements seem to be the current “it” product, claiming a range of health benefits for skin, tissue and joints. But do collagen supplements actually make a difference, or is it all just hype?
WHAT IS COLLAGEN AND WHAT DOES IT DO?
Collagen is a structural protein, which is composed of three amino acids (proline, glycine and hydroxyproline). These amino acids form into a triple helix structure, with the assistance of vitamin C, zinc, copper and manganese.
Collagen makes up about 30% of the body’s total protein. It acts as a building block for your skin, tendons and ligament, muscles, bone and other connective tissue. It is also found in your organs and blood vessels. The main role of collagen is to provide structure, support and strength within the body.
WHERE DO WE USUALLY GET IT
Collagen is actually made within the body itself…..it is not absorbed. When proteins, such as collagen, enter the digestive tract, they are broken down into their base amino acids and absorbed into the body. Our bodies then decide which proteins to rebuild, depending on our individual requirements.
85kmHowever, we still need to absorb the proteins which provide the appropriate amino acids. The best way to do this is by eating collagen rich foods. Collagen is found in animal products, particularly those including connective tissue and skin. Foods such as bone broth, gelatin, chicken skin and fish skin are high in collagen.
However, any foods typically high in protein, such as dairy products, meat and eggs, will also contain the essential amino acids to help the body produce collagen. We also need the other nutrients to help produce collagen, which can be found in citrus fruits and leafy greens, nuts, seeds and wholegrains.
Unfortunately, modern diets can be lacking in natural sources of collagen. Leaner cuts of meat, which do not include skin and tendons, contain less collagen. Heavy processing of food, as well as some modern agricultural processes, can also lead to a lower nutritional value in our diets, which results in lower collagen and its associated nutrients.
CAN LIFESTYLE FACTORS HELP WITH COLLAGEN?
Yes. Some lifestyle factors can affect the way your body produces collagen. In order to help protect your body’s natural levels of collagen:
- Wear sunscreen, and avoid excessive amounts of direct exposure to sunlight
- Get an adequate 7-9 hours of sleep each night
- Control stress, as increased cortisol levels can affect collagen production
- Avoid smoking
PERFORMANCE ENHANCEMENT
A large amount of research has been undertaken to determine the benefits of collagen on muscle growth and strength, for both the general population and for athletes. Does it improve performance though?
Some studies show that combined with strength training, collagen supplements can increase muscle mass and strength in the elderly. Positive changes in body composition were also seen.
Studies have shown that collagen supplementation can help to improve joint pain in athletes. This improvement in joint pain can increase athletic performance, as pain has been shown to be a hindrance in athletic output.
Basically, collagen supplementation can help to improve the structure and load bearing capabilities of connective tissue in the body. In doing so, the body is able to function more efficiently and recover from intense workouts in a timely manner.
However, it is worth noting that many of the studies performed had a small number of participants, and often didn’t analyse the pre-existing diets of the study participants.
Collagen supplements are also NOT on the banned substances list. This is usually a fair indicator that any performance gains you will see from a supplement are minimal at best.
DO WE NEED COLLAGEN SUPPLEMENTS?
Well, the answer really is……it depends. Collagen is definitely required by the body. It is important in building and maintaining connective tissue, as well as maintaining joint and muscle strength.
Remember, the body doesn’t actually absorb collagen; it is broken down into simple amino acids before it is absorbed by the digestive tract. The body then rebuilds proteins internally, depending on need. Just because you’ve taken a collagen supplement, it doesn’t mean there will be more collagen in your system. The body might use these amino acids for other things.
If your diet is lacking in collagen containing foods, and is generally low in protein, then a collagen supplement might be worth it. But if you have a generally healthy diet, then a supplement probably won’t make much of a difference.
The Sports Pharmacist 