Collagen, some of the abundant proteins within the physique, can also be extensively available as a supplement. But, questions stay about its effectiveness, significantly in supporting connective tissue and muscle growth.
Connective tissues play important roles within the physique, together with defending, supporting, and offering construction to varied tissues and organs. Does collagen supplementation actually ship advantages for connective tissue well being?
On Nov. twentieth, 2024, Dr. Layne Norton mentioned a examine performed by a good analysis lab inspecting the hyperlink between collagen supplementation and connective tissue progress.
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Does Collagen Dietary supplements Enhance Connective Tissue Synthesis?
A recent examine inspecting the results of collagen peptide supplementation on connective tissue synthesis in resistance-trained younger males employed an progressive methodology for measuring protein synthesis utilizing heavy water, providing a perspective on long-term protein synthesis charges. (1)
Researchers have historically utilized labeled amino acids to measure protein synthesis, permitting for shorter monitoring durations. Nonetheless, deuterated heavy water permits scientists to trace protein synthesis over days or even weeks, offering a extra complete understanding of longer-term synthesis charges.
The resistance-trained members got both a placebo or 15 grams of collagen peptides for one week. Regardless of collagen complement corporations sponsoring these research, the outcomes confirmed no important variations in connective tissue synthesis between the placebo and collagen teams.
Whereas Dr. Norton expressed skepticism relating to the general advantages of collagen supplementation, he acknowledged randomized research that recommend enhancements in particular areas, reminiscent of pores and skin elasticity and ache administration. Nonetheless, these research don’t display notable will increase in connective tissue synthesis. Norton supported this stance by referencing a second examine revealed in Medication & Science in Sports activities & Train, reinforcing his issues about collagen’s touted advantages. (2)
“I give loads of weight to those research as a result of they’re from very, very credible labs which have persistently proven over many years that they produce a number of the highest high quality analysis and protein metabolism,” Norton said.
Collagen includes about 33% glycine, that means one in each three amino acids in its construction is glycine. One other 20% consists of proline and hydroxyproline. Supplementing with collagen, wealthy in these amino acids, can promote collagen synthesis. Nonetheless, research point out that whereas supplementation will increase glycine and proline ranges within the blood, it doesn’t result in measurable enhancements in connective tissue synthesis.
How Collagen Supplementation Works
Many assume that taking collagen straight will increase the collagen of their our bodies, however this isn’t correct. Dr. Norton clarifies that in digestion and metabolism, collagen is damaged down and doesn’t enter the system in its pure kind. “If it did, your cell wouldn’t even be capable of take it up,” Norton defined.
Dr. Norton defined that the physique breaks down collagen dietary supplements via hydrolysis, decreasing them into amino acids, very like some other protein. “When it enters the abdomen, you’ve gotten excessive concentrations of hydrochloric acid, which goes to trigger that protein’s three-dimensional construction to start to unfold; it’s known as denaturation.”
When amino acids from collagen are damaged down, the physique absorbs them into the bloodstream, making them accessible to pores and skin cells. Nonetheless, in keeping with Dr. Norton, this course of doesn’t contribute to elevated synthesis of connective tissue.
Dr. Norton concluded that whereas those that declare collagen dietary supplements make them really feel youthful or expertise fewer injuries are free to proceed utilizing them, he can’t suggest them. The present analysis fails to supply convincing proof to help their effectiveness.
“When there’s disagreement within the literature, I are likely to default to essentially the most tightly managed well-done research, and so far, essentially the most tightly managed well-done research present no impact,” Norton mentioned. “I’m airing extra to the aspect of the very goal analysis outcomes displaying no impact, and I may be swayed primarily based on new proof.”
In line with Dr. Norton, collagen is the least efficient protein complement. In comparison with different protein sources like whey, pea, egg, soy, plant, and wheat protein, collagen comprises the bottom ranges of amino acids. Moreover, it affords little to no profit for muscle protein synthesis, making it a poor selection for these looking for to help muscle progress or recovery.
References
- Kirmse, M., Lottmann, T. M., Volk, N. R., de Marées, M., Holwerda, A. M., van Loon, L. J. C., & Platen, P. (2024). Collagen Peptide Supplementation throughout Coaching Does Not Additional Enhance Connective Tissue Protein Synthesis Charges. Medication and science in sports activities and train, 10.1249/MSS.0000000000003519. Advance on-line publication. https://doi.org/10.1249/MSS.0000000000003519
- Aussieker, T., Hilkens, L., Holwerda, A. M., Fuchs, C. J., Houben, L. H. P., Senden, J. M., VAN Dijk, J. W., Snijders, T., & VAN Loon, L. J. C. (2023). Collagen Protein Ingestion throughout Restoration from Train Does Not Enhance Muscle Connective Protein Synthesis Charges. Medication and science in sports activities and train, 55(10), 1792–1802. https://doi.org/10.1249/MSS.0000000000003214
Featured picture through Shutterstock/Miljan Zivkovic