It seems as though collagen has recently become one of those hot topics (or at least warm), but why? Well, there was a recent study published in the Journal of the International Society of Sports Nutrition, titled "Collagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults”. If you’re an active adult reading this right now, did the title grab your attention? Let’s dive in.
First of all, what is collagen? And what are collagen peptides?
Collagen is a type of protein. Actually, it’s the most abundant structural protein in animals and humans. By "structural protein”, I mean that it is a type of protein that makes up the structure or framework of your cells and tissues.
There are 28 known types of collagen. Type I collagen has been shown to account for 90% of the collagen in the human body.
Collagen is composed mainly of three amino acids, which form three strands, which make up the structure characteristic of collagen.
Collagen is found in connective tissue, skin, tendons, bones, and cartilage. It’s primary purpose is to provide structural support to tissues, and it plays an important role in many cellular processes such as; cell communication, immune response, and tissue repair.
As an individual’s age increases, their collagen does the opposite; it becomes fragmented, the function becomes impaired, and the production slows down. This is one of the culprits as to why we show signs of aging.
Collagen peptides are the supplement version of collagen. They are small pieces of protein from animal collagen, broken down from larger pieces, often found in pill or powder form.
So why am I taking the time to type all of this out, and why should you care?
Back to the study published in the Journal of the International Society of Sports Nutrition, titled "Collagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults”.
Depending on what you read, it can be noted that chronic pain affects approximately 20% of adults in the United States, with increasing reports in active and aging individuals. This pain can limit physical activity and daily activities (referred to as activities of daily living = ADLs). Often times, this results in a decline in mental and social health.
Many nutritional treatments for pain tend to focus on inflammation OR joint health, but not often BOTH.
This study looked at daily collagen peptide consumption over 3, 6, and 9 months on subjective measures of pain, function, physical health, and mental health using The Knee Injury & Osteoarthritis Outcomes Score (KOOS) and Veterans Rand 12 (VR-12). The study focused on middle-aged active adults.
It should be noted that this study was a double-blind randomized control trial (RCT), which is a very strong study in the realm of types of research studies. There were three treatment groups = Placebo, 10 grams per day of collagen peptides, and 20 grams per day of collagen peptides.
Instead of typing on and on regarding how the study was performed, I’ll skip to the good stuff.
The study noted improvements in ADLs and pain with 10 grams per day collagen peptides over 6 months, although pain only improved in high frequency exercisers (high frequency was consider >180 min/week). VR-12 mental component scores improved with 10 grams per day of collagen peptides over 3–9 months. Physical component scores improved specifically with 20 grams per day of collagen peptides over 3-9 months, but only in females.
Per the above findings, it is suggested that 10-20 grams per day of collagen peptides, taken in supplement form, over 6-9 months, may improve function, pain, physical outcomes, and mental outcomes in middle-aged active adults.
So you decide, does this sound like it could be beneficial for you?
Read the Article Yourself: Collagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults
REFERENCE:
(2023)Collagen peptides supplementation improves function, pain, and physical and mental outcomes in active adults,Journal of the International Society of Sports Nutrition, 20:1, DOI: 10.1080/15502783.2023.2243252