Insufficient and too slow collagen biosynthesis in the human body gives rise to the aging process of soft tissues and bones. On the other hand, sufficient and sufficient supplementation of collagen to the system from the outside has a huge impact on the delay of these processes, inhibiting the development and effects of, among others, the following diseases:
- Skin problems - help in firming and regenerating the skin, supporting it in natural processes, allows you to fight wrinkles, loss of firmness, dryness, furrows, cellulite and stretch marks.
- Menopausal women - help during menopause. The period of menopause in a woman causes the enzyme that breaks down collagen fibers to work much more intensively - during the first 5 years of menopause, the amount of collagen fibers in the skin decreases to 30-35% (on average, the amount of collagen fibers decreases by 1.5-2% per year).
- Eye diseases - collagen in the human eye constitutes as much as 90% of all proteins. It fills the cornea of the eye and, together with vitamin C, has a protective function against diseases such as cataracts or glaucoma.
- Osteoporosis - collagen is 90% in the bones. A sufficient amount of collagen allows the binding of elements such as phosphorus, magnesium and calcium in the bones.
- Problems with joints - collagen is the main building block of joint cartilage, which determines their resistance and strength, providing joints with cushioning and flexibility. Providing the right amount of collagen allows you to protect the joints and avoid not only invasive, but also painful, expensive methods of injecting collagen into the joints.
- Diabetes - collagen degradation in the diabetic body occurs as a result of the glycation process, i.e. the attachment of sugar molecules to collagen fibers. This is the cause of disorders in increased ailments in the musculoskeletal system and the functioning of connective tissue.
- Sleep problems - marine collagen contains amino acids such as tyrosine, lysine and glycine, which ensure the proper functioning of neurotransmitters. They not only prevent fatigue, but also reduce stress levels and fight chronic insomnia.
- Immunity of the body - there is a strong relationship between the condition of the immune system and the condition of the connective tissue.
- Circulatory problems - collagen fibers are part of the endothelium of the venous vessels, which is why the abundance of collagen in their walls is a guarantee of maintaining the proper functions of the circulatory system and, among others. avoiding unnecessary varicose veins.
These arguments support the need for collagen supplementation in order to maintain vitality, youth and health. It is also worth noting that collagen is exchanged relatively slowly in our organs, so regularity is very important.
Collagen is a protein and one of the main building blocks of our skin. It is found in bones, tendons, ligaments, internal organs, blood vessels, and the lining of the intestines. The main amino acids that build collagen are proline, glycine and hydroxyproline. In our body, collagen enables the cohesion of tissues and organs, affects hydration, resistance and elasticity of the skin, reduces the risk of developing degenerative joint diseases. Its production decreases with age, but some factors may additionally intensify this process, e.g. excessive exposure to the sun, smoking, excess alcohol, and lack of sleep and physical activity. It has been proven that supplementation with preparations containing collagen can reduce inflammation and stimulate the synthesis of this protein in the body.
Collagen in the daily diet and its supplements Supplementation is becoming an increasingly popular practice among many age groups. It aims to supplement a normal diet with concentrated sources of vitamins or minerals in the form of drugs or - much more often - dietary supplements with a nutritional or physiological effect.
According to the recommendations of the Food and Nutrition Institute, supplementation should be used by the following groups:
- adults on a low-energy diet,
- people using dietary restrictions or eliminations. - elderly people,
- women after menopause,
- pregnant women
Collagen supplementation is becoming more and more important. This is primarily due to the fact that it is lost with age. It begins at the age of 18-29, after the age of 40 the decline is - on average 1% per year, and after the age of 80 collagen production decreases by 75% for younger adults. Additional factors accelerating its loss include alcohol, cigarettes, free radicals, a low-protein diet with a small amount of vegetables and fruits. Collagen supplementation is aimed at: maintaining proper elasticity, firmness and hydration of the skin, as well as an anti-aging effect that reduces wrinkles. In addition, it affects the health of hair and nails, increases bone density and muscle mass, reduces pain associated with osteoarthritis and promotes wound healing. Among the available food products in the diet, the most collagen is found in: pork, fish and fruit jellies, brawn, offal (heart, liver), boiled chicken feet and animal cartilages. The advantage of collagen supplementation is also easier digestion in the digestive tract and no side effects for people with high cholesterol or atherosclerosis.
Marine collagen, apart from reducing wrinkles, improving skin elasticity and its appearance, accelerates wound healing and regeneration of bone and cartilage tissue by intensifying the proliferation and migration of fibroblasts and keratinocytes. The lower molecular weight of marine collagens increases their solubility in water, which gives them more hygroscopic properties.
Effect of collagen on articular cartilage
Influence of collagen on articular cartilage Hyaline cartilage occurs on human articular surfaces. Cartilage cells called chondrocytes produce the basic structural unit of collagen II - tropocollagen type II. With age, there is progressive destruction of joint cartilage and the development of osteoarthritis (OA), which is the most common joint disease and the main cause of pain and physical disability in older people. Currently, the main method of treating OA is the use of non-steroidal anti-inflammatory drugs. The use of hydrolyzed collagen supplements seems to be an alternative to this pharmacotherapy, which is increasingly often shown in the media. Long-term supplementation of collagen peptides for joint cartilage was presented by O. Bruyère et al. Their study shows that long-term (6 months) intake of collagen peptide preparations causes clinically significant improvement in OA patients. People taking collagen hydrolyzate reported a 51.6% reduction in pain on the VAS compared to the placebo group, a 36.5% reduction in pain (p<0.05). In this study, there was no significant difference between the groups after 3 months of study (44.1% vs. 39.6%, p=0.53). Similar results were obtained by Benito-Ruiz P et al. and García-Coronado JM et al., who also showed that long-term supplementation with collagen peptides causes significant reductions in pain severity in the VAS scale and in the WOMAC scale compared to the placebo groups. Collagen dietary supplements may also have a protective effect on joint cartilage.
A study by D. Zdzieblik et al. conducted on young athletes with knee pain problems during physical activity showed that the daily intake of 5 g of collagen peptides for 12 weeks led to a statistically significant reduction in knee joint pain compared to the placebo group.
Effect of collagen on the circulatory system
Unfortunately, there are currently not many comprehensive reviews evaluating the effect of collagen supplementation on the circulatory system, but the latest research shows that supplementation with collagen peptides can positively affect the cardiovascular system. The most important factors increasing the risk of cardiovascular diseases include: dyslipidemia, diabetes and hypertension. We assess the risk of serious cardiovascular disease using numerous cardiovascular markers. Below are the results of scientific studies analyzing the effect of collagen supplementation on cardiovascular markers (translating into the risk of cardiovascular diseases)
Effect of collagen on nails
The effect of collagen on nails has so far been described in one study that shows beneficial results from taking the substance in question. Hexsel D. et al. conducted a study in which 25 participants consumed specific bioactive collagen peptides for 24 weeks. Participants had a clinical assessment, assessment of nail growth rate and nail breakage frequency, and photos taken four times during the trial: at the beginning of the study, after 12 and 24 weeks of daily consumption of the product, and 4 weeks after the last consumption. At the end of the study, at least a sufficient improvement was observed in 88% of the subjects during the clinical evaluation. In addition, a 42% reduction in nail breakage was shown, while the rate of nail growth increased by 15%. In the subjective satisfaction questionnaire, 80% of patients indicated that they were at least satisfied with the treatment results, over 75% of patients said that their nails were stronger, and 71% thought that their nails were growing faster and longer.
Impact of collagen on the brain
It is worth considering the influence of collagen on brain functions. Seiko and colleagues studied the effect of daily oral supplementation of collagen hydrolysates on the human brain. They showed that the supplementation of collagen hydrolysates can have a positive effect on the structure of the brain and can increase linguistic cognitive abilities. The study lasted 4 weeks and included 30 healthy participants. Brain health measures based on significant gray volume and fractional anisotropy, and changes in word list recall and standard verbal pairwise tests over a 4-week period, and changes in total scores for physical, mental, and social component of quality of life were assessed. At the end of the study, the researchers showed a significant increase in fractional anisotropy, but without a significant change in gray matter volume over the same period. Significant improvement from baseline was shown in the number of words remembered from the list and in the results of standard verbal pairwise tests.
Collagen is a protein that provides tissue strength while maintaining high flexibility. Therapeutic potential of oral use in many fields of medicine. Most often, its supplements are used for antiaging purposes and to improve the appearance of the skin, nails and hair. In addition, collagen can have a positive effect on joint cartilage, bones, as well as on the circulatory system and the brain, which is why it is an increasingly used substance.
These arguments support the need for collagen supplementation in order to maintain vitality, youth and health. It is also worth noting that collagen is exchanged relatively slowly in our organs, so regularity is very important.
Bibliography:
García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, Acosta-Olivo CA, Vilchez-Cavazos F, Simental-Mendía LE, Simental-Mendía M. 2019. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Orthopedics. 43(3):531-53
Geahchan, S., Baharlouei, P., & Rahman, A. (2022). Marine Collagen: A Promising Biomaterial for Wound Healing, Skin Anti-Aging, and Bone Regeneration. marine drugs, 20
Instytut Żywności i Żywienia, 2019, Dietary supplements - do you need them? (access April 2, 2023), https://ncez.pzh.gov.pl/wp-content/uploads/2021/03/broszura_suplementy.pdf
Choi SY, Ko EJ, Lee YH, Kim BG, Shin HJ, Seo DB, Lee SJ, Kim BJ, Kim MN., 2014. Effects of collagen tripeptide supplement on skin properties: a prospective, randomized, controlled study. Journal of Cosmetic and Laser Therapy. 16(3):132-7.
Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S, 2017. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of cosmetic dermatology;16(4):520-526
