Collagen has become a very popular supplement over the past few years. Mixing it in with coffee, shakes, using capsule form, etc. There are many options out on the market. It further gained traction in the health world when a certain someone mentioned using it as part of their rehab:
Though there are a great number of benefits to its use, it’s important to understand what is before you go out spending money just to join in what your friends or family are doing.
The Basics
Collagen is a principal protein of connective tissue. Collagen is also the most abundant protein in mammals, a major component of connective tissue, accounting for around 25% of total protein content (4). Because of its great tensile strength, this material is often used to construct ligaments and tendons. Collagen is an extracellular matrix component in all dental tissues save the enamel. Collagen is found in bones, cartilage, and teeth (4).
What are the benefits to Supplementation?
The reason and benefit to supplementation may depend on what your goal or desired outcome is.
First, let’s address the Aaron Rodgers thing.
Rehab/Injury:
Articles from both Bleacher Report and SNY noted Rodgers is taking in a high amount of collagen daily (1, 2). And, well, he is on to something. Collagen supplementation has been widely regarded as helping with rehabilitation, but one study even looked specifically at Achilles’ injury patients. A 2019 randomized control trial found that oral supplementation of specific collagen peptides may accelerate the clinical benefits of a well-structured calf-strengthening and return-to-running program in Achilles tendinopathy patients (5). A 2021 study showed that daily supplementation with collagen helped improve joint injury and increase functionality, though more study needs to be completed to determine exact mechanisms (3). Going further back, a 2016 randomized control trial showed that Undenatured type II collagen as supplement improved knee joint symptoms in knee osteoarthritis subjects and was well-tolerated (7).
Body Composition:
Collagen supplementation combined with resistance training has been shown to greatly improve adult body composition. In a study posted in 2019, the group supplementing with collagen showed a significant increase in fat-free mass compared with the placebo group. Also, body fat mass was unchanged in the collagen group, whereas a significant increase in body fat mass was observed in the placebo (6).
Skin Health
Marketed for hair, nail, and skin health- there has been limited research thus far. For skin health, a systematic review was posted in 2019. Though they note the results are just preliminary, research has promising results for the short and long-term use of oral collagen supplements for wound healing and skin aging. Oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density (8).
How much should I consume?
Literature has shown effectiveness with consumption between 2.5-15g daily. They also noted that this is below that maximum amount that can be incorporated in American diet. And a popular brand, Vital Proteins, has a serving size of 20g.
References
1. Murray, J. (2023, December 3). Jets’ Aaron Rodgers reveals diet that is helping recovery from Achilles Injury. Bleacher Report. https://bleacherreport.com/articles/10099627-jets-aaron-rodgers-reveals-diet-that-is-helping-recovery-from-achilles-injury
2. Hughes, C. (2023, December 1). The inside story of Aaron Rodgers’ remarkable journey toward return from Achilles Injury. SNY. https://sny.tv/articles/inside-story-aaron-rodgers-achilles
3. Khatri, M., Naughton, R. J., Clifford, T., Harper, L. D., & Corr, L. (2021). The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: A systematic review. Amino Acids, 53(10), 1493–1506. https://doi.org/10.1007/s00726-021-03072-x
4. Shenoy, M., Abdul, N. S., Qamar, Z., Bahri, B. M., Al Ghalayini, K. Z., & Kakti, A. (2022). Collagen structure, synthesis, and its applications: A systematic review. Cureus. https://doi.org/10.7759/cureus.24856
5. Praet, S. F. E., Purdam, C. R., Welvaert, M., Vlahovich, N., Lovell, G., Burke, L. M., Gaida, J. E., Manzanero, S., Hughes, D., & Waddington, G. (2019). Oral supplementation of specific collagen peptides combined with calf-strengthening exercises enhances function and reduces pain in achilles tendinopathy patients. Nutrients, 11(1), 76. https://doi.org/10.3390/nu11010076
6. Kirmse, M., Oertzen-Hagemann, V., de Marées, M., Bloch, W., & Platen, P. (2019). Prolonged collagen peptide supplementation and resistance exercise training affects body composition in recreationally active men. Nutrients, 11(5), 1154. https://doi.org/10.3390/nu11051154
7. Lugo, J. P., Saiyed, Z. M., & Lane, N. E. (2015). Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: A multicenter randomized, double-blind, placebo-controlled study. Nutrition Journal, 15(1). https://doi.org/10.1186/s12937-016-0130-8
8. Choi, F. D., Sung, C. T., Juhasz, M. L., & Mesinkovsk, N. A. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of Drugs in Dermatology, 18(1), 9–16.