The word “collagen” comes from the Greek word “glue”—and that’s a good word to describe the body’s most abundant protein. This fiber-like structure provides stability and strength to your skin, muscles, bones and other connective tissue. But protecting and increasing your body’s supply of collagen may do more than just keep your skin looking smooth and the thighbone connected to the hip bone, so to speak. New research shows that collagen may help decrease pain, relieve depression, balance blood sugar, deepen sleep and facilitate digestion.
To find out more about the leading benefits of collagen in health and healing, Bottom Line Personal spoke with Shiloah Kviatkovsky, PhD, a researcher at University of Arkansas for Medical Sciences, who studies the supplemental use of collagen to relieve pain and speed healing from injury.
Most of the collagen in the body—90%—is Type 1, the structural collagen that keeps your skin flexible and firm. As we age, however, the body has a harder time getting rid of old collagen and replacing it with new. The remaining collagen can become thinner and less flexible. Aging skin—wrinkled rather than smooth…sagging rather than firm…thin rather than plump—is the result.
Recent research: In a 16-week study of 87 women ages 40 to 65 conducted in Slovenia and published in Nutrients, those taking a daily dose of 5 grams of collagen and 80 milligrams of vitamin C (necessary for collagen synthesis) had improvements in skin density and texture and a reduction in the severity of wrinkles.
Collagen supplementation can improve joint health, easing chronic pain…and, as a result, improving your outlook on life.
Recent research: Scientists at Florida State University studied 75 active men and women with an average age of 55. The participants were divided into three groups. People in one group took 20 grams of collagen daily for six months…those in the second group took 10 grams…and those in the third took a placebo. After six months, those who took 10 grams of collagen and exercised about 30 minutes a day (exercise helps the body produce collagen) had significantly less chronic pain…and they also had improvements in mood.
Of the 33 million yearly musculoskeletal injuries in the US, 50% are to tendons and ligaments. Because of poor blood supply and low delivery of nutrients, injuries to these tissues can take a long time to heal—with most people recovering only 40% to 70% of post-injury strength. It is even more difficult if you’re older—fibrotic collagen is more likely to break or tear under force or strain, so older people are more prone to injuries. The aging body also heals more slowly, because it’s less able to lay down new collagen. Collagen supplementation is thought to strengthen your tendons and ligaments, which may make them less prone to injury and improve repair.
Recent research: In a review of 12 studies on collagen supplementation and musculoskeletal injury, UK researchers found taking collagen supplements reduced joint discomfort and knee pain…improved functioning of the knee and ankle…and speeded recovery from Achilles tendinopathy (pain, swelling, and impaired function of the Achilles tendon). In two studies conducted by European researchers, people involved in resistance training took either a placebo or supplemented daily with 5 grams of collagen. Those taking the collagen had the greatest improvement in the size and strength of the patella tendon (which attaches the knee bone to the shin bone) and the size of the Achilles tendon.
There are several ways to improve your body’s production of collagen…
