Collagen drinks – properties, effects

Collagen is the primary structural protein found in humans and other animals, acting as a binding agent for all tissues. It is responsible for maintaining their strength, elasticity and mechanical integrity. It forms the scaffolding for skin, bones, tendons, cartilage and blood vessels, and its fibres provide stability and resistance to stress. Due to its unique building properties, collagen is widely studied and used in both nutrition and regenerative medicine.

1. Structure and properties of collagen in the body
2. Collagen compared to other building blocks
3. Collagen in the diet
4. The effects of using collagen

Structure and properties of collagen in the body

Collagen is primarily composed of amino acids such as glycine, proline and hydroxyproline, which form long protein chains twisted into a triple helix. This structure makes collagen strong and flexible, allowing it to provide good support for tissues in the body. There are at least 28 types of collagen in humans, but the most important are types I, II, III, IV and V.

• Type I collagen accounts for about 90% of all collagen in the body. It is found mainly in the skin, bones, tendons and ligaments. It is responsible for tensile strength and mechanical resistance.
• Type II is found primarily in the hyaline cartilage and vitreous body of the eye. It supports joint flexibility and cushioning.
• Type III collagen builds reticular tissue in the walls of blood vessels and parenchymal organs, such as the liver and spleen. It is also found in the skin.
• Type IV forms basement membranes, which provide a scaffold for epithelia and endothelium. It is important in filtration in the glomeruli.
• Type V collagen is found in small amounts in bones, skin and the cornea.
• There are also specialised collagens, such as type VI in muscles.

Collagen compared to other building blocks

Collagen is the primary structural protein in animal organisms. It stands out from other biological building blocks due to its unique combination of strength, elasticity and ability to form complex support systems. The biological activity of connective tissue cells allows collagen to support regeneration and adaptation to injuries. This allows animals to maintain high biomechanical functionality.

Unlike chitin, which is a compact and rigid building material in the shells of arthropods and the cell walls of fungi, collagen provides a compromise between strength and elasticity. This allows for dynamic load transfer and adaptation to the changing mechanical conditions of the organism. Lignin plays a role in plants similar to that of collagen and chitin. It stiffens cell walls by stabilising cellulose and hemicellulose. It gives wood compressive strength but limits its elasticity.

Collagen in the diet

Collagen is produced in the body, but it can also be obtained through diet. It is naturally found in products such as bone broths, poultry skins, jellies, and fish with skin and bones. However, in this form, its bioavailability may be limited, and not everyone accepts its culinary form.

Why hydrolysed collagen?

Supplementation provides collagen in hydrolysed form. This means that the collagen is broken down into smaller peptides beforehand. These short chains of amino acids pass more easily through the intestinal epithelium, allowing them to enter the bloodstream more quickly and stimulate fibroblasts (cells that stimulate the production of many tissues).

Hydrolysed collagen in powder or capsule form is best absorbed. It can be dissolved in water or added to juice and other liquids. Collagen supplement doses ranging from 2.5 to 12.5 grams per day are considered safe and well tolerated by healthy individuals. Hydrolysed preparations taken regularly help maintain stable levels of collagen peptides in the blood without any significant risk of side effects.

What should you keep in mind?

In addition, some preparations contain vitamin C, which is necessary for the synthesis of collagen in the body through metabolic processes. It is also worth noting that collagen may be less effective if the body lacks vitamin D, which is responsible for the health of both the skin and the skeletal and joint systems.

Types of collagen in different tissues

The effects of using collagen

Studies conducted on humans have shown that supplementation with hydrolysed collagen can significantly improve skin hydration and elasticity. However, possible methodological errors were noted in some trials, and no significant differences in effectiveness were found depending on the duration of use.

Osteoarthritis

In osteoarthritis, collagen supplementation was associated with reduced joint stiffness and a lower overall disease assessment score, but no significant improvement in pain or functional limitations was demonstrated, suggesting that the potential benefits in this patient group are somewhat controversial.

‘Osteoporosis is a disease that causes bone fragility due to a decrease in the amount of mineral salts in the bones and a significant loss of bone density. Studies have shown that taking collagen-based supplements can effectively help combat osteopenia and reduce the risk of osteoporosis.’ Tomasz Maciołek – Physiotherapist and Personal Trainer

Active individuals

Studies on physically active individuals using collagen peptides have observed beneficial effects on lean body mass, tendon morphology, muscle architecture and maximum strength, as well as improved reactive strength recovery after muscle microdamage, although evidence for some parameters remains limited and inconclusive.

Other benefits

Analyses covering the impact of collagen drinks on indicators related to cardiovascular diseases -related indicators suggest a possible reduction in fat mass, an increase in lean body mass, a reduction in low-density lipoprotein (LDL cholesterol) levels, and a decrease in systolic blood pressure, although not all studies were free of errors and were characterised by high variability in methodology and results.

The mechanism of action of collagen supplements is likely related to the delivery of specific peptides and amino acids that may influence anti-inflammatory pathways and improve the condition of the extracellular matrix. The effectiveness of collagen supplementation still requires further, better-designed studies to conclusively confirm its long-term effects.

Sources:

• Pu, S. Y., Huang, Y. L., Pu, C. M., Kang, Y. N., Hoang, K. D., Chen, K. H., & Chen, C. (2023). Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients, 15(9), 2080. https://doi.org/10.3390/nu15092080
• García-Coronado, J. M., Martínez-Olvera, L., Elizondo-Omaña, R. E., Acosta-Olivo, C. A., Vilchez-Cavazos, F., Simental-Mendía, L. E., & Simental-Mendía, M. (2019). Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International orthopaedics, 43(3), 531–538. https://doi.org/10.1007/s00264-018-4211-5
• Bischof, K., Moitzi, A. M., Stafilidis, S., & König, D. (2024). Impact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis. Sports medicine (Auckland, N.Z.), 54(11), 2865–2888. https://doi.org/10.1007/s40279-024-02079-0
• Jalili, Z., Jalili, F., Moradi, S., Bagheri, R., Moosavian, S. P., Naeini, F., Mohammadi, H., Mojtaba Ghoreishy, S., Wong, A., Travica, N., Hojjati Kermani, M. A., & Jalili, C. (2023). Effects of collagen peptide supplementation on cardiovascular markers: a systematic review and meta-analysis of randomised, placebo-controlled trials. The British journal of nutrition, 129(5), 779–794. https://doi.org/10.1017/S0007114522001301