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Hello and welcome to 3 scoops from Broscience #2, the information based on 30 years of expertise, and a little (a lot) of scientific studies.
Today we're talking about collagen.
Tell me his story
You've heard a lot about collagen lately! It was even on TF1! It's THE most popular supplement of the moment. To tell you the truth, there are collagen cafes and bars popping up.
But fashion is not new!
When was collagen first used?
Apparently 10 centuries ago, a doctor abbess used animal tissues to relieve joint pain. Big shout out to Saint Hildegard of Bingen.
But let's go back to the last century. Initially, gelatin was used in the food industry. It was only in the 1950s that the hydrolysis of gelatin appeared to give rise to the famous collagen that you know.
🤓 To put it simply, hydrolysis is the chemical decomposition of a body by water. And all this was always for industrial needs, more particularly for meat.
Pompelup! In the 70s, liquid collagen was all the rage for… watch out… losing weight!!! I hope at least it tasted good… This fad ended a bit tragically, but that might be the subject of another story.
And as always, fashion always comes back. It's not so bad after all, collagen is the future (just for flex, we didn't wait for fashion to sell it, it goes back more than 10 years now)!
But what exactly is it?
Collagen is a structural protein in the body. And for your information, it is not THE most abundant protein that we find: it is albumin that holds the first place in the ranking. It is nonetheless one of the most important!
It is what makes up our joints, tendons, ligaments, hair, skin and many more. In fact, there are pleeeeeen types of collagen. Today, there are almost 30! But only the first ones are of particular interest to us.
Collagen is made up of amino acids, like all proteins. However, it is important to understand that collagen is not a protein for muscles.
Indeed, its amino acids are mainly composed of glycine, hydroxyproline, and hydroxylysine. They are low in BCAA, those that make the muscle grow. This explains that 😏.
Collagen as a food supplement
If there is one supplement that food almost no longer offers, it is collagen. I see you removing the little bit of fat that sticks out of your chicken 🍗 .
In fact, our ancestors ate a lot of it! Cro-Magnon man feasted on it: they left almost nothing of the carcass.
And no need to go back that far in time, our grandparents and great-grandparents feasted on tripe and offal. Gone are the days of grandpa and grandma's bone broths in the evening before going to bed. Although it's not so bad, bones can release toxins that are not great for the body.
So to remedy this, I advise you , after this is just advice, to supplement with collagen . Especially since we know that from the age of 15 (and yes it is early), the synthesis of collagen in our body begins to decrease, and it goes faster and faster as we age. If in addition to that you are athletic, you meet all the criteria. If you are old and athletic I won't even tell you 🧟…
In short, I'm overflowing into the bottom part.
What does it do?
Concretely, what does it do?
As you will have probably understood, as a structural protein making up joints, tendons and ligaments, collagen strengthens them. It even plays a role in cartilage regeneration.
WHAT ABOUT INJURIES?
It is false to think that collagen cures tendonitis or osteoarthritis 100%. However, it can alleviate some joint and tendon pain, including osteoarthritis.
The ideal is obviously to act preventively before the harm occurs and therefore supplement before an injury (and warm up well). (and stop the ego lifting). (and stop the rounded back). So there you have it, collagen is not going to recross your cruciate ligaments and relaunch your sports career, but it is very useful in prevention and to relieve certain pains.
WHAT about the skin?
Collagen improves the quality of your skin and reduces its imperfections. It makes it radiant and firm while maintaining its suppleness.
“Apparently”, I mean “apparently”, 👶 Benjamin Button regularly supplemented with collagen.
It also strengthens the nails and makes them more solid.
WHAT ABOUT HAIR?
It promotes hair growth and makes it stronger. It will be beautiful!
“Apparently”, I mean “apparently”, Rapunzel……no, nothing.
🤔 Which one to take?
There are different sources of collagen. The best known are bovine and marine, both with distinct purposes. Bovine is better suited for people who want to act on their joints, tendons and ligaments. While marine is better suited for people who want to act on their skin, nails and hair.
If you are hesitating between all the types and origins, we have created a comparison tool especially for you so you have no more excuses! It is right here !
Daltons are also to be taken into account!
What is a dalton? Am I really kidding or not?
No, seriously, it's not just a bad comic book character. It's also a unit of measurement. The bottom line is that the lower they are, the more efficiently your body will absorb collagen.
And what about quality? It obviously plays an important role in choosing your collagen. Rousselot is a French manufacturer of gelatin and collagen, which produces Peptan®-labeled collagen in Angoulême. It guarantees unmatched purity and makes it one of the best collagens on the market.
💧 How do you take it?
As a preventative measure, 5 to 10 grams per day will do the trick. If you have any pathologies or certain injuries, the dose will increase accordingly.
Let's not lie to each other, it can have a particular taste. It depends on each person's perception, but also on the batch you come across (and yes, some cattle or fish stink more than others, it's the same with animals)! And at the same time, it's hydrolyzed collagen, therefore predigested, therefore "pre-chewed", so you get the idea.
My little tip is to put it in your protein shaker, it usually goes down easily.
In a pinch, but really in a pinch, if it still doesn't work, you can put it in your coffee or tea. Personally, I don't recommend it too much, the heat can degrade the amino acids in collagen.
Some people complain about the smells too, for that I don't really have any solutions...
🔂 What other supplement can I take it with?
Want a bodybuilder collagen 💪 ? Add glycine , proline and lysine . These are the 3 most important amino acids in collagen. They will strengthen its actions.
You see the BCAAs? No? Oh well, but basically it's a bit the same principle.
Want an Optimized collagen 🍒 ? Take it with OptiMSM , it will reduce inflammation and counteract pain. It's a bit like the cherry on the cake.
Want some spicy collagen 🌶️ ? Add some curcumin , with its anti-inflammatory properties, it could reduce pain related to osteoarthritis.
Want a sublimated collagen ✨? Mixing it with keratin is a good idea. Your skin, nails and hair will thank you.
Other supplements like glucosamine and chondroitin also have beneficial aspects for joints.
The little secret touch is to add vitamin C. It improves collagen synthesis, all good!
⌛ When is it taken?
Preferably during a meal and spread out throughout the day.
If you take collagen in the morning, it is important to take it with a protein source because when you wake up, a good part of the protein consumed, whether collagen or whey, will feed your digestive system (it is also hungry). It is therefore preferable to use collagen wisely and not give everything to the digestive system.
🎯 Can I take some?
It’s almost essential if you’re athletic (and getting older)!
Whether you want to prevent possible injuries, improve your recovery, have beautiful skin, beautiful hair, reduce joint and tendon pain (yes, some people want all of that), well collagen is for you!
The studies that revolutionized collagen
More and more people are highlighting the ineffectiveness of collagen by showing that no studies prove its effects. Obviously, the more a supplement is exposed, the more detractors it will have.
The argument put forward is that once it passes the intestinal barrier, collagen is used like a lambda protein. But what do you think?
💬 We just have to ask Fabricio:
“Collagen Peptide is great for anyone who has pain. It's not a miracle product, but it does provide relief.”
💬 Or even to Anonymous:
“After 2 months of daily intake, I have gained joint comfort and flexibility of mobility.”
💬 And even to Cédric:
“On the advice of a colleague I have been taking it for about 3 weeks for elbow pain and it has improved a lot. Hopefully it lasts.”
So studies are good, but facts are better! I didn't have to look far in customer reviews, you can check (well except the last one eh).
But you want studies? There are very recent ones demonstrating its effectiveness.
A 2023 study shows that collagen significantly reduced knee pain in patients with osteoarthritis. (1)
Another 2023 study shows that collagen helps improve skin hydration and elasticity. (2)
What could be better than customer testimonials and studies to demonstrate the effects of collagen?
Bibliography
- Hye Jun Lee, Do un Kim, Choon Ok Kim, The efficacy and safety of low-molecular-weight collagen peptides for joint pain in patients with osteoarthritis: A randomized, double-blind, placebo-controlled study, Journal of Functional Foods, Volume 109, 2023, 105792, ISSN 1756-4646,
- Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi:10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.
Other interesting scientific studies :
Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi:10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.
Kumar S, Sugihara F, Suzuki K, Inoue N, Venkateswarathirukumara S. A double-blind, placebo-controlled, randomized, clinical study on the effectiveness of collagen peptide on osteoarthritis. J Sci Food Agriculture. 2015 Mar 15;95(4):702-7. doi:10.1002/jsfa.6752. Epub 2014 Jun 24. PMID: 24852756.
Schunck M, Oesser S. Specific collagen peptides benefit the biosynthesis of matrix molecules of tendons and ligaments. J Int Soc Sports Nutr. 2013 Dec 6;10(Suppl 1):P23. doi:10.1186/1550-2783-10-S1-P23. PMCID: PMC4045593.
Jerger S, Centner C, Lauber B, Seynnes O, Friedrich T, Lolli D, Gollhofer A, König D. Specific collagen peptides increase adaptations of patellar tendon morphology following 14-weeks of high-load resistance training: A randomized-controlled trial. Eur J Sport Sci. 2023 Dec;23(12):2329-2339. doi:10.1080/17461391.2023.2232758. Epub 2023 Aug 4. PMID: 37424319.
Bianchi FM, Angelinetta C, Rizzi G, Praticò A, Villa R. Evaluation of the Efficacy of a Hydrolyzed Collagen Supplement for Improving Skin Moisturization, Smoothness, and Wrinkles. J Clin Aesthet Dermatol. 2022 Mar;15(3):48-52. PMID: 35342502; PMCID: PMC8944283.
Wauquier F, Boutin-Wittrant L, Bouvret E, Le Faouder J, Roux V, Macian N, Pickering G, Wittrant Y. Benefits of Circulating Human Metabolites from Fish Cartilage Hydrolysate on Primary Human Dermal Fibroblasts, an Ex Vivo Clinical Investigation for Skin Health Applications. Nutrients. 2022 Nov 25;14(23):5027. doi:10.3390/nu14235027. PMID: 36501057; PMCID: PMC9737122.
