Consuming Collagen - Fact or Fiction?

What is Collagen?​

Collagen is the most abundant protein in the human body, accounting for approximately 30% of its total protein content. It serves as a fundamental building block for skin, muscles, bones, tendons, ligaments, and other connective tissues, providing structure, strength, and support throughout the body*.

Types of Collagen

There are at least 28 identified types of collagen, but the most prevalent and well-studied are:​

1. Type I: Comprising about 90% of the body's collagen, Type I is densely packed and provides structure to skin, bones, tendons, and ligaments*.
2. Type II: Found predominantly in elastic cartilage, Type II supports joint health by providing cushioning and flexibility*.
3. Type III: Present in muscles, arteries, and organs, Type III collagen contributes to the integrity and function of these tissues. ​

Sources of Collagen

Collagen, a fundamental structural protein in the human body, is sourced from various animals for use in medical, cosmetic, and food industries. The primary sources include:

1. Bovine (Cattle): Collagen is extracted from the skin, bones, and tendons of cows. Bovine-derived collagen is rich in glycine, proline, and hydroxyproline, amino acids essential for collagen synthesis and structure. Its structural similarity to human collagen makes it widely used in medical applications such as tissue scaffolding, bone grafts, and joint health supplements*.
2. Porcine (Pig): Sourced from pig skin, bones, and connective tissues, porcine collagen closely resembles human collagen, enhancing its biocompatibility. It is commonly utilized in wound dressings, skin grafts, and surgical sutures due to its compatibility and healing properties.
3. Marine (Fish and Other Sea Creatures): Collagen derived from fish skin, scales, bones, and fins has gained popularity due to a reduced risk of disease transmission and fewer cultural or religious restrictions. Marine collagen is characterized by smaller peptide molecules, which may lead to better bioavailability.
4. Avian (Poultry): Chicken skin and bones serve as sources of collagen, particularly type II collagen, which is beneficial for joint health. Poultry-derived collagen is utilized in medical and cosmetic applications, including supplements aimed at supporting joint function. ​

Each collagen source offers distinct properties that influence its suitability for various applications. Factors such as amino acid composition, molecular structure, and potential immunogenicity are critical considerations when selecting a collagen source for specific uses.

Consumption Methods

Collagen supplements are available in various forms, including powders, capsules, and liquids. Hydrolyzed collagen, also known as collagen peptides, is broken down into smaller amino acid chains, enhancing its absorption and making it a popular choice. Incorporating collagen into the diet can be as simple as adding collagen powder to beverages like coffee or smoothies, a practice that has gained popularity for its convenience*.

Benefits of Consuming Collagen

As endogenous collagen production declines with age, supplementation has been explored for its potential health benefits and research has shown that consuming collagen has a multitude of benefits on the body:

1. Skin Health - Several studies have investigated the impact of oral collagen on skin aging indicators such as elasticity, hydration, and wrinkle formation. A systematic review encompassing multiple trials found that collagen supplementation led to improvements in skin elasticity and hydration levels*.
2. Join Health - Collagen's role in joint function has been a subject of research, particularly concerning osteoarthritis and joint pain. Some randomized controlled trials have found that collagen supplements can improve joint mobility and decrease joint pain associated with osteoarthritis or experienced by athletes*.
3. Bone Health - The potential of collagen supplementation to influence bone density has been explored, especially in postmenopausal women who are at increased risk of osteoporosis. Some studies suggest that specific collagen peptides may improve bone mineral density and positively affect bone markers.