Collagen (Protein) peptide

(a compound consisting of two or more amino acids linked in a chain, the carboxyl group of each acid being joined
to the amino group of the next by a bond of the type -OC-NH-.)

-It is the major component of connective tissues that make up several body parts, including tendons, ligaments,
skin and muscles

In recent years, collagen supplements have become popular. Most are hydrolyzed, which
-
means the collagen has been broken down, making it easier for you to absorb.

- substitute for collagen is eating pork skin and bone broth.

- It is the substance that holds the body together. Collagen forms a scaffold to provide strength and structure.

- Endogenous collagen is natural collagen, synthesized by the body. Exogenous collagen is synthetic. It comes from
an outside source, such as supplements.

Collagen- Amino Acid?

-Collagen consists of amino acids bound together to form triple-helices of elongated fibrils. It is mostly found in
fibrous tissues such as tendons, ligaments, and skin.

-Collagen builders, or amino acids, are purported to support collagen production and help maintain moisture. They
contain amino acids that supply nutrients to the skin, hair, and nails while strengthening connective tissue. Amino
acids are organic compounds that combine to form proteins.

Hydrolyzed Collagen VS. Amino Acid Supplements.

-Taking amino acid supplements to build collagen is cheaper than taking collagen supplements, but hydrolyzed
collagen supplements are more effective at restoring collagen because they contain the complete concentrations
and ratios of amino acids needed to build a complete collagen molecule chain.
Benefits of Collagen in our body.

( https://www.healthline.com/nutrition/collagen-benefits#section1 )

Skin Health

-it plays a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less
collagen, leading to dry skin and the formation of wrinkles.

In one study, women who took a supplement containing 2.5–5 grams of collagen for eight weeks experienced less
skin dryness and a significant increase in skin elasticity compared to those who did not take the supplement
(7Trusted Source).

Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks
experienced increased skin hydration and a significant reduction in wrinkle depth compared to a control group.

(Elastin helps skin to return to its original position when it is poked or pinched. Fibrillin is a glycoprotein, which is
essential for the formation of elastic fibers found in connective tissue.)

Joints

Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and
reduce joint pain overall.

In one study, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease
in joint pain while walking and at rest compared to a group that did not take it

In another study, adults took two grams of collagen daily for 70 days. Those who took collagen had a significant
reduction in joint pain and were better able to engage in physical activity than those who did not take it

Another study found similar results in 66 women who took 5 grams of collagen daily for 12 months. The women
who took the collagen had an increase of up to 7% in their bone mineral density (BMD), compared to women who
did not consume collagen.

BMD is a measure of the amount of minerals, such as calcium, in your bones. Low BMD is associated with weak
bones and the development of osteoporosis. These results are promising, but more human studies are needed
before the role of collagen supplements in bone health can be confirmed.
Decrease chance of Bone Loss

Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit the
bone breakdown that leads to osteoporosis

In one study, women took either a calcium supplement combined with 5 grams of collagen or a calcium
supplement and no collagen daily for 12 months.

By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood
levels of proteins that promote bone breakdown than those taking only the calcium.

Muscle Mass Booster

Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong
and functioning properly.

Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle
mass that happens with age (20Trusted Source).

In one study, 27 frail men took 15 grams of collagen while participating in an exercise program daily for 12 weeks.
Compared to men who exercised but did not take collagen, they gained significantly more muscle mass and
strength (20Trusted Source).

Researchers have suggested that taking collagen may promote the synthesis of muscle proteins such as creatine
(Natural supplement used to boost athletic performance), and may also stimulate muscle growth after exercise
(20Trusted Source).

Promotes heart health

Researchers have theorized that taking collagen supplements may help reduce the risk of heart-related conditions.

Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your
body. Without enough collagen, arteries may become weak and fragile (1Trusted Source).

This may lead to atherosclerosis, a disease characterized by the narrowing of the arteries. Atherosclerosis has the
potential to lead to heart attack and stroke (21Trusted Source).

In one study, 31 healthy adults took 16 grams of collagen daily for six months. By the end, they had experienced a
significant reduction in measures of artery stiffness compared to before they started taking the supplement
(22Trusted Source).

Additionally, they increased their levels of “good” HDL cholesterol by an average of 6%. HDL is an important factor
in the risk of heart conditions, including atherosclerosis (22Trusted Source).

Nevertheless, more studies are needed on the role of collagen supplements in heart health.
 1. Can improve skin health - taking supplements that contain collagen may be helpful for slowing the aging of
your skin. However, stronger evidence is needed from studies examining the effects of collagen on its own.
(in Take 2.5-5 grams daily)
2. Helps relieve joint pain - Taking collagen supplements has been shown to reduce inflammation and
stimulate collagen synthesis in the body. This may help promote pain relief for people with joint disorders
such as osteoarthritis. (in take 8-12 grams daily)
3. Could prevent Bone loss - Consuming collagen supplements may help reduce the risk of bone disorders
such as osteoporosis. They have the potential to help increase BMD and lower levels of proteins in the
blood that stimulate bone breakdown.
4. Could boost Muscle Mass - Research has shown that consuming collagen supplements increased muscle
growth and strength in people with age-related muscle mass loss
5. Promotes heart health - Taking collagen supplements may help reduce the risk factors associated with
heart conditions such as atherosclerosis.

Collagen Depletion in Food items

-Heat stable. It only breaks the protein bond but doesn’t deplete.

Food Products with collagen

- Beverages

Coffee
RTD
Tea
Smoothies

- Bakery
Oatmeal
Keto Bread

- Soups
- Sauces
 - Dairy products

Collagen disorders

- (rheumatoid arthritis, systemic lupus erythematosus, and systemic sclerosis)

Decreasing of Collagen.

-Though we cannot measure the amount of collagen in our body, whether it is lessening or not. The only
thing we can determine is thru age. The older you get the amount of collagen in your body decreases.
Effects such as the following can be recognize.

- Wrinkles and crepey skin

Aside from aging, the top reason people don’t have enough collagen is poor diet,” Dr. Bradley says. “Your
body can’t make collagen if it doesn’t have the necessary elements.”

Producing Collagen naturally in the body.

When your body makes collagen, it combines amino acids — nutrients you get from eating protein-rich
foods, like beef, chicken, fish, beans, eggs and dairy products.

The process also requires vitamin C, zinc and copper. You can get vitamin C by eating citrus fruits, red and
green peppers, tomatoes, broccoli and greens. You can get the minerals by eating meats, shellfish, nuts,
whole grains and beans.

“As you age, however, your body may no longer absorb nutrients as well or synthesize them as
efficiently,” Dr. Bradley says. “To make sure your body has enough ingredients to make collagen, you may
need to change what you eat or take dietary supplements.”

Foods that contains collagen

Collagen is found in the connective tissues of animals. Thus, foods such as chicken skin, pork skin, beef
and fish are sources of collagen (8Trusted Source, 24Trusted Source, 25Trusted Source).
Foods that contain gelatin, such as bone broth, also provide collagen. Gelatin is a protein substance
derived from collagen after it has been cooked (24Trusted Source). More research is needed to
determine if eating collagen-rich foods actually helps increase collagen in your body. There have not
been any human studies on whether collagen-rich foods have the same benefits as supplements.

Collagen in food is broken down into individual amino acids and peptides by digestive enzymes. The
collagen in supplements has already been broken down, or hydrolyzed, which is why it is thought to be
absorbed more efficiently than the collagen in foods.

Collagen Side Effects

Currently, there are not many known risks to taking collagen supplements. However, some supplements
are made from common food allergens, such as fish, shellfish and eggs. People with allergies to these
foods should avoid collagen supplements made with these ingredients to prevent allergic reactions.

Some people have also reported that collagen supplements leave a lingering bad taste in the mouth.

Additionally, collagen supplements have the potential to cause digestive side effects such as feelings of
fullness and heartburn.

Regardless, these supplements appear to be safe for most people.

Bottom Line

Taking collagen is associated with a number of health benefits and very few known risks.

For starters, supplements may improve skin health by reducing wrinkles and dryness. They may also help
increase muscle mass, prevent bone loss and relieve joint pain.

People have reported many other benefits of collagen supplements, but these haven’t been studied
much.

Although several foods contain collagen, it is unknown whether the collagen in food has the same
benefits as supplements.

Collagen supplements are generally safe, quite easy to use and definitely worth trying for their potential
benefits.