Your COLLAGEN Crash Course
What it is, what the research says, and why you should care.
//A Thread//
What it is, what the research says, and why you should care.
//A Thread//
One of the most common human proteins is Collagen.
And it helps to maintain the structure, stability, and strength of the dermal layers also known as your skin.
And it helps to maintain the structure, stability, and strength of the dermal layers also known as your skin.
Collagen is actually the most abundant component of the extracellular matrix constituting 75% and is the decisive protein that determines your skin physiology.
The structure of collagen is reminiscent of a rope.
3 chains wind around each other forming a triple helix. These blocks combine to form fibrils of enormous strength and tensile force.
Collagen has a higher concentration of 3 amino acids - glycine, proline, & hydroxyproline
3 chains wind around each other forming a triple helix. These blocks combine to form fibrils of enormous strength and tensile force.
Collagen has a higher concentration of 3 amino acids - glycine, proline, & hydroxyproline
As we age collagen decreases.
Many factors exacerbate skin aging, including intrinsic aging, highly processed diets, smoking, or deficiencies in micronutrients.
As elasticity is diminished, lines and wrinkles emerge and the skin becomes increasingly thinner and drier.
Many factors exacerbate skin aging, including intrinsic aging, highly processed diets, smoking, or deficiencies in micronutrients.
As elasticity is diminished, lines and wrinkles emerge and the skin becomes increasingly thinner and drier.
However, some studies have shown that age-dependent reduction in collagen synthesis can be adjusted with oral administration of specific bioactive collagen peptides.
And based on the existing literature from both animal and human studies, it seems that oral collagen supplements may improve:
- skin elasticity
- turgor
- hydration
- reduce skin wrinkling and roughness.
Let’s dive into some research:
- skin elasticity
- turgor
- hydration
- reduce skin wrinkling and roughness.
Let’s dive into some research:
In a study conducted in Japan, collagen peptides were given to patients with aging, wrinkled skin.
66 women from Japan were given either 10 g of collagen for 56 continuous days or no treatment at all.
66 women from Japan were given either 10 g of collagen for 56 continuous days or no treatment at all.
The authors observed a statistically noteworthy dissimilarity in the moisture of the skin throughout the experiment, accompanied by a substantial increase in the moisture for the group under treatment when compared with the placebo group.
pubmed.ncbi.nlm.nih.gov
pubmed.ncbi.nlm.nih.gov
In another study, Collagen peptides demonstrated substantial improvement in skin moisture, especially around the cheek and canthus, as opposed to the placebo group, which displayed no improvements.
pubmed.ncbi.nlm.nih.gov
pubmed.ncbi.nlm.nih.gov
Current research reveals that collagen use could result in a reduction of wrinkles, rejuvenation of skin, and reversal of skin aging, which may improve skin hydration and elasticity.
onlinelibrary.wiley.com
onlinelibrary.wiley.com
A study evaluated the consequences of topical and oral collagen additions in the skin enhancement of 60 healthy female subjects.
"Noticeable results in dermal echogenicity and decreasing pore size at the end of 3 months without any adverse effects."
pubmed.ncbi.nlm.nih.gov
"Noticeable results in dermal echogenicity and decreasing pore size at the end of 3 months without any adverse effects."
pubmed.ncbi.nlm.nih.gov
"But comparatively, there is far more speculation surrounding topically applied skin care products such as creams, lotions, and sera as they often fail to reach the deeper layers of the skin in order to causally and lastingly influence the skin aging processes. "
Athletic Rehab and Recovery
Collagen also contributes ~ 65–80% dry weight of tendons, with collagen crosslinks aiding the tendon structure to endure resistance from high-impact stresses and shear forces.
Collagen also contributes ~ 65–80% dry weight of tendons, with collagen crosslinks aiding the tendon structure to endure resistance from high-impact stresses and shear forces.
Collagen's role in tendon health and mitigating potential injury risk in sports.
In a systematic review, collagen had beneficial effects reported in reducing joint pain, improving joint function, and increasing the length of pain-free strenuous exertion.
#CR53" target="_blank" rel="noopener" onclick="event.stopPropagation()">ncbi.nlm.nih.gov
In a systematic review, collagen had beneficial effects reported in reducing joint pain, improving joint function, and increasing the length of pain-free strenuous exertion.
#CR53" target="_blank" rel="noopener" onclick="event.stopPropagation()">ncbi.nlm.nih.gov
It is likely that exercise would aid the benefits of collagen due to the ‘mechano-transduction’ hypothesis, which proposes that mechanical loading of tendon tissue during exercise creates a cascade in the cells that increase production of matrix proteins
journals.physiology.org
journals.physiology.org
In order to achieve some of the results above, collagen consumption took close to 3 months or longer.
But prolonged use of collagen is deemed to be safe, with no studies reporting any adverse effects, even at higher doses (60 g/day) or different supplement forms.
But prolonged use of collagen is deemed to be safe, with no studies reporting any adverse effects, even at higher doses (60 g/day) or different supplement forms.
It’s important to note that the use of supplementation remains controversial due to the lack of regulation on the quality and quantity of ingredients in collagen supplements.
There are a lot of companies just looking to make money with false marketing initiatives.
There are a lot of companies just looking to make money with false marketing initiatives.
Furthermore, collagen will not magically fix your skin.
Remove + avoid processed foods - artificial colorings, soy, seed oils.
Focusing on your gut health will take you a lot further.
See @coookwithchris amazing thread below:
Remove + avoid processed foods - artificial colorings, soy, seed oils.
Focusing on your gut health will take you a lot further.
See @coookwithchris amazing thread below:
However, as a low-risk option, collagen supplements have the potential to be incredibly beneficial.
Examine the quality, source, and your own subjective experience with consuming collagen.
Examine the quality, source, and your own subjective experience with consuming collagen.
f you would like to dive a bit deeper, here is a great article from @foundmyfitness
"Collagen can be derived from numerous sources, including bovine animals (primarily cows), pigs, chicken, and marine animals."
foundmyfitness.com
"Collagen can be derived from numerous sources, including bovine animals (primarily cows), pigs, chicken, and marine animals."
foundmyfitness.com
Additional Sources:
#b20-dp1201a18" target="_blank" rel="noopener" onclick="event.stopPropagation()">ncbi.nlm.nih.gov
sciencedirect.com
ncbi.nlm.nih.gov
ncbi.nlm.nih.gov
#b20-dp1201a18" target="_blank" rel="noopener" onclick="event.stopPropagation()">ncbi.nlm.nih.gov
sciencedirect.com
ncbi.nlm.nih.gov
ncbi.nlm.nih.gov
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