Collagen – Is the price justified for our Joints and skin?

Collagen – Joint diseases are widespread among the elderly population. Although there are a number of medications that can be helpful, most of them bring with them certain side effects. That’s why science is “looking” for optional, more natural options that are safe and can also be helpful. Collagen, in the form of a dietary supplement, is one of the most common recommendations aimed at people with joint problems. In this article we will pay more attention to it. We will discuss what exactly it is, what products are offered, how to use them and last but not least, whether it is worth using them at all.

What is collagen?

Collagen is the basic structural unit in various connective tissues in our body. In fact, collagen is not just one type. At this stage, there are 15 types of collagen, which are denoted by Roman numerals – I, II, III, IV, V, VI, VII, VIII, IX, X, XI, XII, XIII, XIV and XV. Different types of collagen are involved in different tissues.

In this article, we will look at the role of collagen mostly in our joints and to a much lesser extent in our skin. That is why type I and II collagens are of the greatest importance for us. Type II collagen makes up 95% of that in articular cartilage, and type I is found mostly in our skin and makes up about 80% of the collagen there.

Nowadays, collagen is popular because it is recommended for certain joint problems – from serious diseases such as osteoarthritis, to very “ordinary” pain due to overload. Our joints, quite simply explained, aim to connect the individual bones in our body and give them mobility.

In order for this mobility to be as smooth and painless as possible, so-called articular cartilage is needed.

Our articular cartilage is located mostly around the edges of individual bones and is a specialized tissue that is both hard and elastic, and absorbing the mechanical load during movement. Something like a special “rubber band” that wraps the ends of the bones in the joints and protects them from each other during movement and loading. 90% (and more) of the articular cartilage is made up of the so-called extracellular matrix. Most of this matrix consists of liquid (60-80% water), and the rest is a complex of structural macromolecules that give shape and stability to the tissue. Which leads us to collagen.

Collagen makes up most of these structural macromolecules and it is the main thing that gives the necessary characteristics to the articular cartilage.

What products are available?

  • Due to the tissue specificity of the different types of collagen, two types of products are available on the market for food supplements: collagen type I – aimed at skin health. It is often combined with type III.
  • collagen type II – aimed at joint health;

You will find type II collagen in two varieties:

  • Hydrolyzed collagen;
  • Undenatured collagen.

Hydrolyzed collagen (collagen hydrolyzate) is produced from animal bones and skins. The source is homogenized and purified, and the bones are demineralized. The resulting product is practically pure collagen. Undenatured collagen type II is a patented product (UC-II®) that is produced from chicken sternum. The difference between the two products is the integrity of the proteins in the collagen. The protein in undenatured collagen is in its natural form, while in the hydrolyzate, through a process of hydrolysis, the protein is broken down into smaller peptides.

Although it is claimed and in many cases true that orally ingested proteins go through a process of hydrolysis (denaturation) in the stomach anyway, collagen is an exception, as part of it is absorbed in the form of intact protein fragments with high molecular weight. weight. That is, taking undenatured collagen type II makes sense.

Proven and potential benefits of Collagen

In the context of this article, the scientific literature focuses almost entirely on type II collagen and its effectiveness in improving the symptoms of various joint diseases.

Improving the symptoms of osteoarthritis

The main focus of the scientific literature is mainly on the disease osteoarthritis, in which there is degeneration of articular cartilage, leading to symptoms such as pain, stiffness and lack of mobility. There is not much data at the moment and it is difficult to draw definite conclusions and recommendations. Some data show significant improvements in symptoms, but most of them are not blinded, but are open-label, which means that both organizers and participants knew who was taking what, did not have a placebo / control group, and / or do not offer statistical analysis.

A recent meta-analysis (combined analysis of the available literature) of García-Coronado and team (2) ⁠, which covered only random experiments and a control group, showed that oral collagen intake (hydrolyzed and UC-II) was beneficial. for the reduction of general symptoms (lower WOMAC Index and VAS Score) and especially the feeling of stiffness in osteoarthritis, but not for the reduction of pain and functionality in the joints.

However, it is important to note that the meta-analysis has some significant shortcomings – it includes only 5 well-controlled studies, which is a significantly small number for this type of analysis, the studies use different types of collagen (hydrolyzed and UC-II) and two of the studies were lasting less than 13 weeks, which according to the authors may not be long enough to establish efficacy.

Improving the health of the skin and nails

There is currently only one clinical study on humans that shows a reduction in the symptoms of brittle nails and an improvement in their growth. However, the study is not blinded, but open-label. Separately, the product used is not typical collagen, but a patented formula of specific collagen peptides (VERISOL®). Another experiment examining the effects of oral collagen on skin health showed that supplementation reduced dryness and wrinkles in women. There is also an increase in hemoglobin and collagen levels in the skin. The study is again open-label, uses a patented product (BioCell Collagen®) and the manufacturer is a sponsor.

A number of other studies have also shown significant improvements in skin health, most notably reducing wrinkles and improving skin hydration, but the methodology and products used are more specific. One uses low molecular weight collagen peptides , the other again uses the patented formula of specific collagen peptides (VERISOL®) , and the third uses collagen hydrolyzate with a higher concentration of two specific dipeptides – prolyl-hydroxyproline and hydroxyprolyl -glycine.

Improving the condition of rheumatoid arthritis

There have been some attempts to study collagen in people diagnosed with rheumatoid arthritis, but the data are extremely limited and the results are rather negative.

Improving the condition of sarcopenia

Sarcopenia is a disease in which there is a natural loss of muscle tissue with age. Sarcopenia can significantly impair the quality of life in the elderly, especially in combination with other diseases inherent in people over the age of 50, such as osteoporosis. Zdzieblik and team  ⁠ investigated whether the intake of 15 g of collagen peptides per day, in combination with resistance training, had a positive effect on older men diagnosed with sarcopenia.

The results showed that compared with the placebo group, the group taking 15 g of collagen peptides per day (immediately after training) had a significantly greater increase in muscle mass, a greater reduction in body fat and a greater increase in body fat. muscle strength. However, the study also has some significant shortcomings.

The diet of the participants was not completely controlled and since the group taking collagen actually consumed 15 grams more protein, it is not clear whether the collagen in particular had a positive effect or the additional protein coming from it.

The placebo group started with significantly lower levels of muscle and fat, which may be the reason for the poorer results in changing their body composition. It is also worth mentioning that the study is partly sponsored by the product manufacturer Gelita AG.

Benefits for healthy people and athletes

A study by James Lugo and team showed that taking undenatured collagen type II (UC-II) was able to reduce pain and improve knee joint function in otherwise healthy people without diagnosed joint disease whose discomfort is the result of exercise. The study is sponsored by the manufacturer.

The other scientific research available at this stage is that of Clark and team (. The participants are athletes without diagnosed joint diseases, but with available discomfort and pain as a result of regular intense sports activities. Taking a patented collagen hydrolyzate (CH-Alpha) reduces pain during and outside of sports activities. The sponsor is InterHealth Nutraceuticals – the manufacturer of the product.

Some people take or doubt whether they can take collagen as a cheap source of protein in their diet. Although the digestibility and digestibility of collagen are at a very good level, the amino acid profile is poor – no l-tryptophan is available and l-cysteine ​​is minimal, making it a poor choice for this purpose.

Recommended method of use

The recommended dosage depends on the type of collagen you are taking. Hydrolyzed collagen is taken in a standard dosage of 10 grams per day, daily, without taking a break, whether during a meal or on an empty stomach. Undenatured collagen (UC-II) is available and taken in a much lower dose of 40 mg per day, daily.

Collagen can be successfully combined with other substances that are related to joint health and can be beneficial – glucosamine, chondroitin, organic sulfur (MSM), vitamin C and the amino acid glycine.

Side Effects

Collagen is extremely safe and there is virtually no danger of overdose. It is well tolerated by most people, and in some of them only gastrointestinal disorders are possible

Conclusion

Collagen is one of those substances and nutritional supplements that apparently hides a secret in itself, which, however, still remains poorly revealed by science. The scientific data at the moment are contradictory and unclear.

Most of the experiments have a poor methodology, and many of those with a good methodology and positive results have dubious sponsorship or use specific collagen products. Sponsoring a research on one’s own product is in many cases completely understandable and should not automatically invalidate the results of the research, but it is something to keep in mind.

At this stage, it is difficult to make a firm recommendation to take collagen as a dietary supplement, but given its safety and potential improvement in symptoms in certain joint diseases and skin problems, it does not prevent you from trying. Just keep in mind that you may not get what you expect.

 

Sources used  for Collagen :

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  2. García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, Acosta-Olivo CA, Vilchez-Cavazos F, Simental-Mendía LE, et al. Effect of collazxzxgen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. Int Orthop. 2019 Mar 27;43(3):531–8.
  3. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collazxzxgen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017 Dec 1;16(4):520–6.
  4. Park J, Schwartz J. Ingestion of BioCell Collaxzxgen;, a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs. Clin Interv Aging. 2012 Jul;7:267.
  5. Kim D-U, Chung H-C, Choi J, Sakai Y, Lee B-Y. Oral Intake of Low-Molecular-Weight Collaxzxgen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients. 2018 Jun 26;10(7):826.
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  7. Inoue N, Sugihara F, Wang X. Ingestion of bioactive collxzxxagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. J Sci Food Agric. 2016 Sep;96(12):4077–81.
  8. 3.0.CO;2-C”>Kalden JR, Sieper J. Oral collagxzxen in the treatment of rheumatoid arthritis. Arthritis Rheum. 1998 Feb 1;41(2):191–4.
  9. Sieper J, Kary S, Sörensen H, Alten R, Eggens U, Hüge W, et al. Oral type II cxzxollagen treatment in early rheumatoid arthritis. A double-blind, placebo-controlled, randomized trial. Arthritis Rheum. 1996 Jan;39(1):41–51.xzx
  10. Ausar SF, Beltramo DM, Castagna LF, Quintana S, Silvera E, Kalayan G, et al. Treatment of rheumatoid arthritis by oral administration of bovine tracheal type II collagxzxen. Rheumatol Int. 2001 May;20(4):138–44.
  11. Cazzola M, Antivalle M, Sarzi-Puttini P, Dell’Acqua D, Panni B, Caruso I. Oral type II cogen in the treatment of rheumatoid arthritis. A six-month double blind placebo-controlled study. Clin Exp Rheumatol. 18(5):571–7.
  12. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Colln peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015 Oct 10;114(08):1237–45.
  13. Lugo JP, Saiyed ZM, Lau FC, Molina JPL, Pakdaman MN, Shamie A, et al. Undenatured type II collxxzagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. J Int Soc Sports Nutr. 2013 Oct 24;10(1):48.
  14. Clark KL, Sebastianelli W, Flechsenhar KR, Aukermann DF, Meza F, Millard RL, et al. 24-Week study on the use of collaxzxgen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May 15;24(5):1485–96.
  15. Moskowitz RW. Role of collagxxen hydrolysate in bone and joint disease. Semin Arthritis Rheum. 2000 Oct;30(2):87–99.
  16. Eyre D. Collaxzxgen of articular cartilage. Arthritis Res. 2002;4(1):30–5.
  17. Eyre DR. The collagens of articular cartilage. Semin Arthritis Rheum. 1991 Dec;21(3 Suppl 2):2–11.

 

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