Episode 15: A Deep Dive on Collagen - Is It Worth The Hype?
In today’s episode, Bridget does a little deep dive on collagen.
Collagen is one of those supplements that has gotten really popular in the past couple of years.
More likely than not, you probably know someone who puts collagen in their coffee or smoothies every morning and they swear by its effects on their skin, their nails, their gut health, their joints, whatever it may be.
But is collagen that effective? And should you be taking a collagen supplement if you aren’t already?
First just a little reminder - if you haven't listened to it already, definitely check out the Performance Rx Podcast Episode 11 with Christina Hackett.
In that conversation, Christina and Bridget talk about all different types of supplements for health, performance, and longevity - including collagen.
That episode will give you a little insight into what collagen is along with a whole other bunch of supplements that you may want to consider taking for your health, performance, and longevity,
For this episode, we go a little deeper on collagen and talk about what it is the different types of it are as well as break down some of the science and reviews around its benefits like joint pain, skin health, hair growth, gut health, and its effectiveness as a protein supplement in general.
Here’s a brief overview of the episode:
[2:14] Types of collagen and the difference between hydrolyzed collage, collagen peptides, and gelatin
[6:03] Does collagen help with joint pain?
[9:48] Is collagen good to take as a protein supplement?
[12:09] Can collagen heal my leaky gut?
[14:14] Should you start taking a collagen supplement if you aren’t already?
[16:25] How to get your money’s worth from your collagen powder
Links And Studies Mentioned In This Episode:
Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136–43.
Lis DM, Baar K. Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. Int J Sport Nutr Exerc Metab. 2019 Sep 1;29(5):526–31.
Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med. 2018 Feb;52(3):167–75.
Fusini F, Bisicchia S, Bottegoni C, Gigante A, Zanchini F, Busilacchi A. Nutraceutical supplement in the management of tendinopathies: a systematic review. Muscles Ligaments Tendons J. 2016 Jan;6(1):48–57.
Phillips SM. Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults. Front Nutr. 2017 May 8;4:13.
Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9–16.
Telang PS. Vitamin C in dermatology. Indian Dermatol Online J. 2013 Apr;4(2):143–6.
Kligman LH, Duo CH, Kligman AM. Topical retinoic acid enhances the repair of ultraviolet damaged dermal connective tissue. Connect Tissue Res. 1984;12(2):139–50.
Bukhari SNA, Roswandi NL, Waqas M, Habib H, Hussain F, Khan S, et al. Hyaluronic acid, a promising skin rejuvenating biomedicine: A review of recent updates and pre-clinical and clinical investigations on cosmetic and nutricosmetic effects. Int J Biol Macromol. 2018 Dec;120(Pt B):1682–95.
Eastoe JE. The amino acid composition of mammalian collagen and gelatin. Biochem J. 1955 Dec;61(4):589–600.
Oikawa SY, Kamal MJ, Webb EK, McGlory C, Baker SK, Phillips SM. Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial. Am J Clin Nutr. 2020 Mar 1;111(3):708–18.
McCarty MF, Lerner A. Perspective: Prospects for Nutraceutical Support of Intestinal Barrier Function. Adv Nutr. 2021 Mar 31;12(2):316–24.
Rasmussen BF, Ennis MA, Dyer RA, Lim K, Elango R. Glycine, a Dispensable Amino Acid, Is Conditionally Indispensable in Late Stages of Human Pregnancy. J Nutr. 2021 Feb 1;151(2):361–9.
Elango R, Ball RO. Protein and Amino Acid Requirements during Pregnancy. Adv Nutr. 2016 Jul;7(4):839S – 44S.
DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct;6(10):2325967118804544.
