EP 59. Suplementación con Colágeno: ¿Funciona?

28 Jun 2024

EP 59. Collagen Supplementation: Does It Work?

Actividad física Hábitos y estilo de vida Salud hormonal femenina

32min 22sec

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Collagen Dietary Supplements: Do They Really Work for Skin and Joints?

Hello, I am Dr. Isabel Viña Bas, physician and Scientific Director of IVB Wellness Lab. If there is one dietary supplement that generates completely opposing opinions, it is collagenThere are those who take it for years, convinced that they are rebuilding their skin from the inside out, and those who say it is a waste of money because, in the end, "the stomach breaks everything down."

The reality is much more interesting than either of those two extremes. Yes, a collagen dietary supplement may make sense, but not for the reason many people imagine, and above all, not just any form of collagen, any dose, or any source will do.

signal sent by peptides to the cells that produce our own collagen.

What is collagen and why is it in so many of your body's tissues?

Collagen is the most abundant protein of the human body. I like to imagine its structure as three pearl necklaces winding around each other to form a triple helix, built from a repeating sequence of amino acids, most notably proline, hydroxyproline, and glycine.

collagen is part of many tissues 28 different types, aunque hay algunos especialmente relevantes.

Type 1 collagen is the most abundant and is found in the skin, tendons, ligaments, bones, teeth, and scar tissue. The type 2 is the main component of cartilage and intervertebral discs, where it helps withstand compression and prevents bones from rubbing directly against each other. Type 3 is present in the skin, blood vessels, and various organs, and also plays an important role in healing. Types 4 and 5 appear, among other places, in cell membranes, hair, and the placenta.

That is why, when someone simply asks "which collagen should I buy?", my first response would be another question: what do you want it for? We are not looking for the exact same thing if the goal is skin care compared to if we are trying to support the joint cartilage.

Does a collagen food supplement really work?

It can work, but here is the nuance that changes everything: not because the collagen you ingest go straight to filling the leather or covering a joint.

Native collagen is a huge protein. If we ingest it whole, our digestive system breaks it down into individual amino acids, and once separated, these amino acids can be used to make any protein the body needs: muscle, enzymes, immune system proteins, or connective tissue. The body does not carry a label saying "this glycine was destined for the frown line".

That is why, when we are looking for a specific effect, the interesting thing is the collagen peptides: much smaller fragments, such as dipeptides and tripeptides made up of combinations of proline, hydroxyproline, and glycine. These small fragments can be absorbed in the intestine without being completely broken down and reach the bloodstream.

That is the point where the story changes. They do not act like bricks placed directly on the skin: act as messages.

The key lies in the collagen peptides: they don't "fill," they wake up your own cells

In the skin, peptides reach the fibroblasts—the cells responsible for producing a large part of the matrix that supports the dermis—where they act as a signal: stimulate those fibroblasts to produce more type 1 and type 3 collagen, elastin, and hyaluronic acid.

You can think of it like knocking on the door of a factory that was running at half capacity. You don't bring the finished product and place it inside; you ring the bell and tell the factory: "produce again".

That is why the effect of a collagen dietary supplement should not be evaluated by expecting deep wrinkles to suddenly disappear. The goal is to promote in-house production of structural components of the skin: the changes we can look for are mainly related to hydration, elasticity, and firmness, and the appearance of fine lines associated with more dehydrated skin.

Hydrolyzed collagen, gelatin, and agar-agar: they are not the same

This is another of the most common points of confusion. Gelatin comes from collagen, but it is at an intermediate point between the huge native collagen molecule and the small peptides, so it is not absorbed in the same way, nor does it offer the same benefits when we are looking for the signaling effect of peptides on skin or joints.

Agar-agar is even simpler to clarify: it is not collagen. It is a plant-based ingredient used as a thickener or gelling agent, useful in cooking, but unrelated to collagen studied in this context, which comes from the animal kingdom.

So when you read a label, don't just look for the word "collagen." If the goal is to use it as a dietary supplement, the important thing is that it is presented in the form of peptides or hydrolyzed collagen suitable.

Collagen for joints: why the goal is not the same as for the skin?

En the joints, peptides act on other cells: chondrocytes and synovial cells. Their function is stimulate the production of type 2 collagen and support the structure of cartilage, the tissue that acts as a kind of cushion between bones and withstands enormous pressure in areas such as knees, hips, and shoulders.

Here, we need to differentiate between two things that are often mixed up: protecting the cartilage structure and relieving existing pain. Collagen can provide raw materials and signals to support that tissue, but does not act as a pain reliever immediate. If there is joint pain associated with inflammation or friction, the approach cannot simply be limited to taking collagen.

Here, I propose precisely two approaches: on one hand, addressing pain and inflammation, and on the other, providing type 2 collagen peptides to support the maintenance and repair of cartilage.

Menopause, shoulders, and type 2 collagen: why hormones also matter

There is a clinical example that I find particularly useful for understanding that collagen does not exist in isolation from the hormonal system: the shoulder pain that appears in many women around menopause.

The sudden drop in estrogen can decrease the production of type 2 collagen, and the shoulder is a joint with a significant hormonal sensitivity. Eso ayuda a entender por qué, en esta etapa, pueden aparecer molestias articulares aunque la persona no haya cambiado radicalmente su actividad física.

This does not mean that all shoulder pain during menopause is hormonal, nor that a collagen food supplement is the only solution. It means you have to look at the full context: age, hormones, inflammation, cartilage condition, physical activity, and nutrients involved in musculoskeletal health.

If there is joint pain, is repairing the same as relieving the pain?

This point seems fundamental to me because it prevents a lot of frustration. You can be taking collagen peptides correctly and still experience pain if there is an active inflammatory process: it is one thing to provide the tissue with the materials and signals to maintain itself, and quite another to control discomfort that has already been generated.

For that approach to pain and inflammation, I like to use PEA (palmitoylethanolamide), the active ingredient de ZeroDol vitamin D, porque unos niveles insuficientes pueden acompañarse de síntomas óseos y musculares.

That is why, in a joint strategy, collagen does not have to compete with other supports. It can occupy a different function: deliver tissue-targeted peptides while other tools are used depending on the specific problem at hand.

Marine, bovine, or poultry collagen: which one to choose based on your goal?

The origin of the collagen matters because it determines which types of peptides predominate. No hay un único origen "mejor" for absolutely everything.

Marine collagen, typically sourced from fish bones and scales, is especially rich in type 1 collagen, and I consider it a very interesting option when the main goal is the skin good bioavailability.

Bovine and porcine collagen mainly provide types 1 and 3, which is why they also make sense in strategies aimed at skin and connective tissue.

Avian collagen is particularly interesting when we are looking for peptides characteristic of type 2 collagen, and therefore when the focus is on cartilage and joints.

The idea is simple: don't choose the product based on the animal pictured on the packaging or the most eye-catching claim. Choose the peptide type that makes sense for the fabric you want to support.

How much collagen to take and how to incorporate it into your routine?

I recommend looking for an effective dose of between 5 and 10 grams daily of collagen peptides, unless the manufacturer uses a specifically concentrated ingredient that indicates a different guideline.

And here is a very useful practical tip: by quantity, the powder format usually makes a lot more sense than capsules. If you need several grams a day, trying to get them from capsules can turn your routine into an endless collection of pills.

There is no magic time to take it. You can mix it hot or cold, with coffee, yogurt, a plant-based drink, soup, or gazpacho. The important thing is that the easy to take to maintain consistency.

In the end, peptides are protein fragments and can be combined with other common dietary supplements, such as vitamin D, magnesium, omega-3, or creatine. The important question is not so much "what exact time do I have to take it?", but rather whether you are using a proper way, a sufficient dose and for the necessary amount of time to be able to assess changes.

So, is it worth taking a collagen dietary supplement?

It can be worth it if you know what you are buying and what you expect to achieve. A collagen food supplement is not a substitute for a proper diet, does not eliminate on its own joint pain and does not erase a deep wrinkle overnight.

But it is also incorrect to say that all collagen "is destroyed in the stomach and is completely useless." When we use small peptides capable of being absorbed and acting as signaling molecules, the mechanism is different: those fragments reach tissues such as the skin and cartilage and stimulate the cells who manufacture our own structural matrix.

The key lies in three questions: what type of collagen do you need?, is it really in the form of suitable peptides?, and is the daily dose sufficient? If those three pieces fit together, we stop talking about a trendy powder

dietary supplement for what it can really bring.

I hope you like it :)

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