Are Collagen Supplements Beneficial for Athletes?
by Melinda Burris
Like a plethora of nutritional supplements, collagen in a variety of forms has exploded on the market for years mostly as a beauty aid to help fight wrinkles and restore youthful skin and appearance and as a means of easing joint pain.
Specifically, collagen peptides have become so popular that estimates tracking sales of this product in its various forms predict it will “grow [into] a nearly $800 million industry by 2025.”1 That growth is expected to be mostly attributable to sports nutrition and dietary supplement use.
However, research has also shown some promising results that suggest taking specific types of collagen supplements can help high endurance athletes like hurdlers and runners avoid and recover faster from common injuries such as ACL tears and Achilles ruptures. As is common with such research, there is a debate over the efficacy of collagen supplements.
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This article will explain what collagen does, the different types available, and discuss the evidence regarding the usefulness of taking oral collagen supplements.
What Does Collagen Do?
A fibrous protein, collagen is found throughout the human body. While there are more than 12 types of collagens, the human body primarily relies on Type 1, which supports strong bones, Type II which reinforces cartilage and is instrumental in protecting joints, and Type III which supports the health of our internal organs and the skin.1
Yasi Ansari, a Registered Dietitian Nutritionist and Certified Specialist in Sports Dietetics, points to research that shows “consuming collagen combined with vitamin C within an hour of exercise can support tendons and ligaments.”1 Ansari is a proponent of the belief that this type of supplementation can help minimize the risk of musculoskeletal injuries common in runners and hurdlers.1 Questions remain about which source of collagen peptides—bovine (from cows), marine (from fish) or porcine (from pigs) is most effective, as well as how collagen peptides should be properly dosed for optimal benefits.1
The Link Between Collagen Loss and Inactivity
The human body naturally produces collagen, although how much it produces varies based on several factors. Maintaining good nutrition and being active are two things that have a definite impact on the amount of collagen the body produces. Age is also factor as those in their teens and early 20s have more collagen than older people.
Keith Baar, a professor and researcher at UC Davis who specializes in physiology and neurobiology points out that having an active lifestyle is key because remaining sedentary causes collagen levels to decrease and this causes body tissue to lose its elasticity. Baar notes this is the reason that athletes who have not been active for a significant amount of time are at a higher risk of injury. Baar also observes it is important to consume foods rich in collagen or a supplement prior to working out because physical exercise can cause collagen synthesis to triple.1
Research Findings
A study released in 2008 where one set of participants were given supplementation with collagen hydrolysate while the control group was given placebo, demonstrated six distinct areas where those who were taking the collagen experienced a lower level of pain. The group that was given collagen hydrolysate experienced less pain when the joint was at rest, while walking, standing, when running in a straight line, when carrying objects, and when lifting.3 As is the case in most scientific study findings, the researchers conducting this study stated more research into the effectiveness of collagen supplementation for joint recovery were necessary to confirm the results.
The Argument Against Collagen Supplements
There are, however, medical experts who have serious doubts as to whether collagen supplements have any value, particularly for athletes looking to lessen recovery times. Dr. Jeffrey A. Weiss, Director of the Musculoskeletal Research Laboratories at the University of Utah argues the bodily process for creating the collagen needed to heal ligaments and joints that have become weakened or injured can’t be replicated in supplement form for two reasons: 1. The collagen your body naturally produces to help you heal from these types of injuries is far more complex than what you will receive in any manufactured collagen supplement; and 2. Much of the collagen in supplements is lost in the digestive process. Even the amount of collagen from supplements that successfully enters the body’s bloodstream can’t be automatically directed to the area that has been injured. To heal properly Weiss asserts, the body needs the complex form of collagen that is only produced naturally.4
Some experts, including Weiss, believe oral collagen supplementation will likely never prove to be an efficient method of increasing the human body’s collagen levels. Weiss’s current research is focused on finding a method to target cells that naturally produce collagen and triggering them to stimulate a higher level of natural collagen production.4
Takeaways
As is the case with most nutritional supplements, the evidence thus far concerning the use of collagen for training and recovery is mixed. Experts agree that more research is required with a focus on double blind studies using participants with approximately the same fitness level and general recovery time from injuries so it can be determined whether collagen supplementation demonstrates a positive impact versus traditional recovery methods which include maintaining an active lifestyle, getting proper rest, and simply giving your body the time it needs to heal.
Additionally, because there are so many different types of collagens derived from a variety of sources, more scientific investigations are needed to determine which type and form of collagen supplementation if any, is most beneficial for athletes looking to decrease recovery times.
References:
- Rodenburg, M. (26 November 2021). How Collagen and Vitamin C Work Together to Make Our Bodies Stronger.
- Kirmse, M. et al. (21 May 2019). Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men.
- Clark, K. L. et al. (15 April 2008). 24-Week Study on the Use of Collagen Hydrolysate as a Dietary Supplement in Athletes with Activity-related Joint Pain.
- Korn, M. (8 May 2017). Collagen Supplements Aren’t Doing You Any Good.
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