Does Collagen Help Bones?
Collagen is a protein that is found throughout our bodies, including in our bones. In fact, collagen makes up approximately 30% of the protein content of our bones, which makes it an essential component for maintaining bone health. In this article, we will explore how collagen helps bones and why it is important to include collagen in your diet.
What is collagen?
Collagen is a protein that is found in the connective tissue of our bodies. It is the most abundant protein in our bodies and is responsible for providing structure and support to our tissues. Collagen is also essential for maintaining the health of our skin, joints, and bones.
Collagen is made up of amino acids, which are the building blocks of protein. There are many different types of collagen, but the most common types found in our bones are type I and type III collagen.
How does collagen help bones?
Collagen plays a crucial role in maintaining the health and strength of our bones. Here are some of the ways in which collagen helps bones:
#1 Collagen provides structural support
Collagen is a key component of the extracellular matrix (ECM), which is the framework that provides structural support to our bones. The ECM is made up of a complex network of proteins, including collagen, that gives our bones their strength and flexibility.
#2 Collagen helps with bone mineralization
Collagen also plays a key role in bone mineralization. Calcium and other minerals are deposited onto the collagen matrix, which gives our bones their hardness and strength.
#3 Collagen helps with bone regeneration
Collagen is essential for bone regeneration. When a bone is fractured, collagen is one of the first proteins to be deposited at the site of the fracture. This provides a framework for new bone to form, which helps the bone to heal.
#4 Collagen helps with bone growth
Collagen is also essential for bone growth. During childhood and adolescence, our bones grow and develop. Collagen provides the framework for new bone to form, which allows our bones to grow and become stronger.
How can you increase collagen intake?
Collagen is naturally found in certain foods, such as bone broth, chicken skin, fish skin, and egg whites. However, it can be difficult to get enough collagen from diet alone. This is where supplements can be helpful.
There are many different collagen supplements available on the market, including collagen peptides and hydrolyzed collagen. These supplements are typically made from animal sources, such as cows or fish, and are available in powder or capsule form.
Are there any risks associated with collagen supplementation?
Collagen supplements are generally considered safe for most people. However, as with any supplement, there are some potential risks to be aware of.
Allergic reactions
Collagen supplements are typically made from animal sources, which can trigger an allergic reaction in some people. If you have a known allergy to a particular type of animal, such as cows or fish, you should avoid collagen supplements made from that animal source.
Digestive issues
Some people may experience digestive issues, such as bloating, gas, or diarrhea, when taking collagen supplements. If you experience these symptoms, you should reduce your dose or stop taking the supplement altogether.
It is worth noting that some collagen supplements may contain additional ingredients that could contribute to bloating or other digestive issues, such as lactose, artificial sweeteners, or preservatives. Therefore, it is important to carefully read the label and consult with a healthcare provider before taking any new dietary supplement.
Interactions with medications
Collagen supplements may interact with certain medications, such as blood thinners or medications used to treat diabetes. If you are taking any medications, you should speak with your healthcare provider before taking collagen supplements.
So Does Collagen Help Bone Health? – The Conclusion
Collagen is an essential component of bone health. It provides structural support, helps with bone mineralization, regeneration, and growth. While collagen can be found in certain foods, supplements can also be used to increase collagen intake. However, as with any supplement, it is important to speak with your healthcare provider before starting to take collagen supplements, especially if you have any allergies or medical conditions.
By incorporating collagen into your diet, you can help to maintain the health and strength of your bones. Whether through foods or supplements, make sure to get enough collagen to support your bone health.
Sources:
- Kiel, D. P., & Hannan, M. T. (2008). Chapter 8 Bone Health. In Integrative Medicine (pp. 83-91). Springer.
- Wauquier, F., & Daneault, A. (2021). Role of collagen in bone health and disease. Joint Bone Spine.
- Moskowitz, R. W. (2000). Role of collagen hydrolysate in bone and joint disease. Seminars in arthritis and rheumatism, 30(2), 87-99.
- Kim, J., Sohn, E., Kim, C. S., & Jo, K. (2018). Hydrolyzed collagen supplementation increases bone mass by promoting osteoblastogenesis and suppressing osteoclastogenesis in aged ovariectomized rats. Nutrients, 10(10), 1382.
- Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., … & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24(5), 1485-1496.
- Baar, K. (2017). Minimizing injury and maximizing return to play: lessons from engineered ligaments. Sports Medicine, 47(1), 5-11.
- Sibilla, S., & Borumand, M. (2015). Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of aging. Clinical interventions in aging, 10, 929.
- Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo‐controlled clinical trials. Journal of cosmetic dermatology, 14(4), 291-301.
- Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F. O., & Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of cosmetic dermatology, 16(4), 520-526.