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The worldwide nutritional dietary supplements marketplace, valued at $178.8 billion in 2023, is unexpectedly rising. UC Davis Well being molecular workout physiologist Keith Baar makes a speciality of sports activities medication and research the consequences of collagen, whey and omega-3 dietary supplements on bone and tendon well being.
On this Q&A, Baar, who’s a professor within the Departments of Neurobiology, Body structure and Conduct and Body structure and Membrane Biology, stocks the findings from his research of those dietary supplements.
Why is collagen essential for the frame?
Collagen is probably the most plentiful protein in our frame. All our musculoskeletal tissues are constructed on a basis of collagen. Collagen makes up our tendons, ligaments and bones. For this musculoskeletal gadget to paintings neatly, we wish to have a excellent collagen turnover that replaces older collagen with new ones.
What meals are wealthy in collagen?
Collagen is a meat-based protein. Animal tissues are the one herbal supply of collagen. There are a couple of greens which are excessive within the amino acid glycine (key component in collagen), however they aren’t as readily absorbed.
Individuals who already consume numerous meat or have bone broth do not see as large of an impact of collagen supplementation. That is true for many who consume entire cuts of meat with some marbling within the connective tissues—no longer best the soft filet mignons. The ones persons are going to have excellent quantities of collagen of their nutrition. Vegetarians and vegans will want a excellent supply of the suitable amino acids for his or her our bodies to construct collagen.
You could have been finding out collagen for a few years. What does your analysis on collagen let us know?
What we consume each definitely and negatively impacts how a lot collagen we make. Making extra collagen no longer best impacts the outside, hair and nails, but additionally has musculoskeletal results. So mainly, the selections that we make on the dinner desk immediately have an effect on how our pores and skin appears to be like and frame works.
Does caffeine obstruct the frame’s skill to make collagen?
If it is numerous caffeine, like 5-6 cups of espresso, it does. We’ve finished a mouse find out about that confirmed that each muscle measurement and tendon diversifications to workout appear to be moderately impaired by means of excessive caffeine consumption. After we did lab experiments, shall we see a right away impact of caffeine on reducing each muscle and connective tissue protein synthesis, nevertheless it takes numerous caffeine to do this in other people.
There’s a large marketplace for collagen dietary supplements. Are they excellent for the bones?
Our research have proven that after taking a collagen complement, there is a rise in a circulating marker (referred to as procollagen N-Terminal peptide) of collagen synthesis. So, we all know that hydrolyzed collagen dietary supplements will also be excellent. That is very true in older folks. One of the vital puts the place we now have excellent proof is in osteoarthritis. People who complement with collagen display a lower in osteoarthritis signs, reminiscent of knee ache or limited motion.
Are there unwanted effects to taking collagen dietary supplements?
There is not any drawback to taking top quality collagen dietary supplements, i.e. the ones from animal skins. Collagen comprised of bones could have excessive quantities of heavy metals. Then again, extra collagen in large part manner extra protein with explicit amino acids had to make collagen in our our bodies. In lots of circumstances, there appears to be a pleasing upside. How a lot of an upside will depend on the person: What their commonplace nutrition is, whether or not they’re consuming a high-fat nutrition or ingesting an excessive amount of caffeine.
Do collagen dietary supplements assist the frame make extra collagen, or are they ready-made collagen that will get absorbed?
So, any complement you are taking is digested and absorbed all the way down to very small peptides or amino acids, and you then rebuild one thing with the ones elementary fabrics (amino acids). To construct collagen, we’d like numerous glycine and proline amino acids. If there is not sufficient glycine or proline, then we will’t make as a lot collagen as we wish.
What’s whey, and why is it essential?
Whey is the acid-soluble part of milk. Cheesemakers used to throw the whey onto their fields as a result of they idea it was once a waste product.
However, since whey has the entire amino acids and is an entire protein, in contrast to collagen, this can be a top quality protein. Whey has numerous leucine, a key amino acid for protein synthesis, and proline. Then again, it isn’t as wealthy in glycine, a development block of collagen.
Why is it advisable to take collagen dietary supplements or meals wealthy with collagen along with whey?
Along side our analysis collaborators at Maastricht College, we discovered that after individuals are fed milk protein like whey, their glycine ranges in blood would pass down. They puzzled if that came about for the reason that frame was once the use of the glycine to make extra collagen. So, we examined that.
Our find out about confirmed that we will make extra connective tissue in our muscular tissues by means of taking a whey protein and collagen mix. The whey protein has the entire amino acids and numerous leucine, and the hydrolyzed collagen has numerous glycine. Now, we now have a protein that may improve development each the connective tissue and muscle.
This find out about was once the primary time we now have demonstrated, the use of a right away measure of collagen synthesis, that we will nutritionally exchange how a lot collagen we make in our muscular tissues.
You additionally studied the consequences of fish oil and omega-3 fatty acids on bone and joint well being. What did your research display?
Musculoskeletal well being and irritation are hooked up. When you have extra irritation, you’ll get extra tendon and musculoskeletal accidents. Fish oils may have an impact by means of reducing irritation and that might doubtlessly reinforce collagen turnover. Our research have proven that, with out irritation, fish oil or omega-3 don’t appear to immediately have an effect on our tendons and ligaments.
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Q&A: Do collagen, omega-3 and whey dietary supplements spice up bone well being? (2025, January 3)
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