Collagen & Supplementation

Collagen is the most abundant protein in the human body (Lis & Baar, 2019). Collagen types I, II and III contribute significantly to the structure and strength of bone, tendon, cartilage and muscle tissue (Zdzieblik et al., 2021). Mechanical loading stimulates collagen turnover, necessitating increased collagen synthesis to maintain tissue strength and integrity (Lis & Baar, 2019). However, repetitive mechanical loading can impair connective tissue structure, contributing to degenerative joint and tendon disease, ligament injuries, joint dislocations, and stress fractures. (Zdzieblik et al. 2021). Collagen-derived peptides accumulate in cartilage tissue, where they can stimulate the synthesis of cartilage molecules and counteract progressive tissue degeneration (Zdzieblik et al., 2021). Despite collagen being common in foods such as bone broths, meats, poultry, and fish, and despite most of the amino acids in collagen being nonessential, the use of collagen supplements is increasing, and evidence of their potential benefits is growing. Some of the key groups interested in collagen supplements are individuals with chronic joint, bone, and tendon disorders who are exposed to repetitive loads, such as weightlifters. Approximately 30-34% of injuries in weightlifting are overuse injuries (Junge et al., 2009; Engebretsen et al., 2013) such as tendinopathies, degenerative joint disease (Lavallee & Balam, 2010) and stress fractures (Tawfik et al., 2020). Daily collagen supplementation of 5-15g, usually with 50mg of Vitamin C has been shown to increase collagen synthesis (Shaw et al., 2017) reduce joint related pain (Zdzieblik et al., 2021), increase bone mineral density and protect articular cartilage in those with degenerative joint disease (Kwatra, 2020) and support gains in connective tissue mass (Kirmse et al., 2019). Nutraceuticals containing collagen and vitamin C have been shown to improve clinical symptoms and structural progression in tendinopathies (Arquer et al., 2014) and may enhance outcomes of tendon-loading programs (Praet et al., 2019). It is currently unknown whether collagen supplementation is beneficial in individuals who are already meeting their collagen and Vitamin C requirements. However, collagen supplementation appears to pose no significant health risks, with batch-tested, food-grade supplements available to minimise contamination risk. While unlikely to have direct performance-enhancing effects, collagen supplementation may aid in managing chronic overload, particularly when used concurrently with other load-management and recovery strategies.

References

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