Collagen is the most abundant protein in the body and is therefore a critical building block for youthful skin, a healthy gut, and for strong ligaments and tendons. With such versatile uses, it is easy to see why collagen supplementation has piqued the interest of athletes, dermatologists, and gut specialists alike.
RECOVERY IN ATHLETES
Within the sports industry, collagen supplementation has proved imperative to strengthen and repair the muscle’s support system – tendons, ligaments, and connective tissue. Therefore, athletes across the globe are supplementing with collagen regularly to reduce the inflammation induced by training, and to reduce the pain associated with wear and tear of cartilage.
Promising research is emerging on the benefits of collagen supplementation in athletes by reducing sports related injuries. According to a 2018 study from the Journal of Sports Medicine [1], supplementing 5g daily of collagen peptides in a group of athletes with chronic ankle instability significantly improved the function of the ankle in daily activities and sports exercise. The study also concluded that a decrease in ankle sprains was shown in a three-month follow-up period.
ANTI-AGEING BENEFITS
The beauty and dermatology industries advocate the benefits of taking collagen to improve the structure of the skin and for anti-ageing benefits. After the age of 20, the dermis layer of the skin produces 1% less collagen each year. This natural ageing process leads to the collagen and elastin fibres in our skin to become thicker and looser over the years. This causes our skin to be less elastic, causing wrinkles and sagging over time. By supplementing with collagen regularly, the body breaks it down to utilise the amino acids for collagen synthesis which improves the quality of the skin.
A 2015 study from the Journal of Medical Nutrition and Nutraceuticals [2] concluded that the oral supplementation of hydrolysed collagen, with essential vitamins and minerals, lead to significant improvement in wrinkle depth. In addition, the promising result of a noticeable improvement in skin elasticity and hydration was also found.
IMPROVED GUT HEALTH
With digestive issues and leaky gut syndrome being particularly prevalent within the population at large, collagen supplementation is being highly regarded in protocols for healing the gut epithelial lining among health professionals. As collagen is an essential component of the gut epithelial lining, when this lining is damaged from dietary, lifestyle and environmental causes, it can lead to numerous digestive symptoms such as inflammation, bloating, food intolerances and pain. Along with dietary and probiotic interventions, collagen supplementation may provide significant improvement in gut related digestive issues such as IBS, ulcerative colitis and food intolerances [3].
When collagen is digested, the key amino acids, glycine and proline are utilised. These amino acids have been shown to assist in healing the stomach lining and the intestinal wall. Collagen supplementation has also been shown to regulate gastric juice secretion and prevent the excess production of these secretions to improve nutrient absorption and reduce reflux.
