THEY WORK!! Collagen Peptides. Does it matter which one you select? All of the science!!

Individuals have completely different opinions on whether or not or not collagen works to assist pores and skin well being. I am undecided there’s some other matter on the market in skincare that elicits extra opinions about whether or not it really works, the way it works and which of them are finest!!

I’ve reviewed the analysis and talked to a number of consultants to grasp the very newest science on collagen peptides, what proof exists to assist claims and talk about a number of the mechanisms of motion. BOY, HAVE I LEARNED A LOT, and I’m sharing a consolidated model of my studying right here! 

This weblog is quite lengthy, so be happy to skip via:

And if you need an actual quick lower, these are my favourite two collagen peptides.

Whereas this weblog is primarily about collagen for the pores and skin (my old flame!!) and bones, I wish to share one thing I discovered very attention-grabbing: In an evaluation of collagen scientific trials from 2010 till 2022 carried out by the analysis firm Phesi for The Guardian, it was discovered that solely 5% of scientific trials on collagen had been associated to beauty functions. 

Fascinatingly, researchers world wide are extra fascinated with collagen’s potential for a number of the most severe penalties of ageing, from treating bone illnesses to enhancing wound-healing and regenerating arthritic joints. And functions associated to rising muscle mass and athletic endurance are amongst these research too, as are functions for managing diabetes. I do not learn about you, however boy does that additional validate supplemental collagen as a factor to take a look at for pores and skin!! 

However again to collagen + pores and skin + bones. That is what this weblog (and accompanying video) is all about!  I’ve mentioned lately that I have been evaluating collagen peptides for over a yr…. Which may appear loopy – why wouldn’t it take me so lengthy to guage one thing?

Collagen peptides aren’t a ‘one and completed’ transaction. To see and keep the advantages of taking meals dietary supplements we usually must commit. For good.  So I wished to have time to essentially perceive the science and check out a wide range of sorts. 

Let’s begin with the $100,000 query: Do collagen peptides assist pores and skin? What does the science say? Up to now few years I’ve learn dozens of the 6,667 printed papers on collagen peptides and pores and skin. The quantity of analysis is beautiful.  So, whereas it is all very encouraging, after taking the time to learn SO MANY of those research, I nonetheless wasn’t 100% certain about how I felt about collagen peptides and, importantly which of them I wished to take (and advocate!).

LUCKILY, previously few years there have been a handful of ‘meta-studies’. I checked out three meta research and one systematic evaluation. A meta-study successfully combines knowledge from a number of research to generate extra strong conclusions than any single examine can present, enhancing the reliability and generalizability of analysis findings. I additionally discovered a ‘evaluation’ which differs from a meta examine because it is not as analytical.

Meta research mix the information from a number of research in a really managed manner in order that we are able to have a ‘chicken’s eye’ view of the information – in a manner that is been combed via in a scientific and rigorous manner.  These meta research are invaluable, as they permit us a snapshot not solely into viewing whether or not there’s general settlement into the constructive impacts of collagen peptides on pores and skin well being, but additionally the place the consensus is on the advantages – and had been the information simply would not stack up.

Here is the abstract knowledge for every of the meta research (plus an extra systematic evaluation completed in 2019):

If you wish to study extra I encourage you to have a deep dive into the meta research, linked above.

So we all know that from the “research of the research”, collagen can and DOES assist delay and enhance indicators of pores and skin ageing! Sure, there is a chance to conduct extra research to get a extra fine-tuned understanding (there at all times is with science!) however I believe it’s greater than protected to say that taking collagen is sweet for our pores and skin.

Analysis signifies that by the point ladies are 80 we are able to lose upwards of fifty% of bone mass. We usually suppose nearly pores and skin after we take into consideration collagen, however in truth collagen is a structural protein that gives bones with their power and suppleness, permitting them to resist stretching and bending forces. It types a matrix wherein minerals like calcium and phosphate are deposited, giving bones their rigidity and hardness.  With out collagen, our our bodies succumb to osteoperosis.

Curtis, E., Litwic, A., Cooper, C., & Dennison, E. (2015). Determinants of muscle and bone ageing. Journal of Mobile Physiology, 230(11), 2618. https://doi.org/10.1002/jcp.25001

In fact having enough collagen is just one aspect of preserving our bones strong as we age. I can’t underscore sufficient the significance of weight bearing workouts (power coaching with heavy weights) and the affect of estrogen on our bones as we age. I’ve coated each of those subjects in my interviews with Dr. Mary Claire Haver and particularly with Dr. Vonda Wright, and I strongly encourage you to view these movies!!

Usually after we take into consideration osteoporosis we take into consideration hip fractures and frail spines. However, in truth, no bone is spared when osteoporosis hits.

‘Osteoperosis of the cranium is considerably associated to wrinkles, sagging and the form of the face. Facial traces across the eyes progressively unfold broadly with ageing and this causes wrinkles across the eyes, puffy eyes and slackness of the eyes which tends to make the particular person look older.

Analysis signifies that collagen peptides might assist with osteoporosis by enhancing bone mineral density, selling bone formation, and enhancing calcium absorption. Research counsel that collagen supplementation can assist osteoblast exercise (cells that construct bone) and inhibit osteoclast exercise (cells that break down bone), doubtlessly slowing bone loss and strengthening bones. Moreover, collagen peptides can enhance joint well being, which is essential for sustaining mobility and decreasing fracture danger in people with osteoporosis.

Whereas the analysis on collagen’s affect on bone well being is not any the place close to as huge as that for pores and skin well being, there are a handful of research that bought my consideration:

As I discussed in my video, the physique of data on collagen peptides for pores and skin and bone well being is powerful sufficient for me to decide to every day supplementation!!

First off, let’s set up that PEPTIDES play varied roles in organic processes, performing as hormones, enzymes, or signalling molecules.  Peptides are quick chains of amino acids linked by peptide bonds. They’re smaller than proteins and sometimes consist of two to 50 amino acids. Peptides play essential roles in varied organic processes, and their features rely upon their amino acid sequence and construction.

Little question you’ve got heard of the peptides we placed on our pores and skin like Argireline – typically referred to ‘Botox in a bottle’ . Argireline works by inhibiting the discharge of neurotransmitters within the neuromuscular junction, producing a brief (and FAR much less pronounced!!) “Botox-like” impact. After which we have now collagen peptides. All peptides are doubtlessly highly effective in impacting organic processes, clearly these are every VERY completely different. However they’re all peptides constructed from amino acid chains! I believe it is fascinating to think about peptides this fashion!!

DO COLLAGEN PEPTIDES REALLY MAKE IT THROUGH OUR GUTS INTACT?

So we all know that collagen peptides are usually not inert white powder!! Or a ‘easy’ meals complement. They’ve the potential to affect necessary organic processes. However how do they really assist hydrate our pores and skin, enhance elasticity and strengthen our bones (amongst so many different issues)? Listed here are the (grossly simplified!!) steps:

1. We devour collagen peptides

2. Within the digestive system, collagen peptides are initially damaged down by gastric juices into free amino acids – however some peptides stay intact.

3. The free amino acids are simply absorbed by the small gut by way of the microvilli

4. The peptides which have remained intact are absorbed intact via the intestinal wall too (it appears by way of paracellular transport, however analysis is ongoing.)

5. Amino acids and peptides are distributed via the bloodstream to the extracellular matrix surrounding the fibroblasts, osteoclasts and any variety of different cell sorts.

6. Amino acids within the extracellular matrix act as ‘uncooked supplies’ to for the fibroblasts to create new collagen fibrils

7. Intact peptides act as ‘signalling brokers’ to little receptors on the cells referred to as integrins

8. These peptides talk with Integrins which in flip move the message on to the cell to activate sure processes favorable to collagen manufacturing and flip off different processes which can be unfavorable to collagen survival!
   
   This video from one of many Rousselot is nice at bringing steps 1-5 above to life!!

So do collagen peptides actually make it via our guts intact? This is without doubt one of the greatest questions individuals appear to have.  There is a widespread notion that each one collagen peptides would get damaged all the way down to amino acids by the intestine, so what is the level? 

Initially, it is these particular amino acids (primarily glycine, proline and hydroxy-proline) which can be wanted within the extracellular matrix as ‘uncooked materials’ for our fibroblasts to make that new collagen of their collagen manufacturing facility. So even when they have been damaged down into amino acids, they’re very a lot key to the method of latest collagen manufacturing!  Secondly, research present that upwards of 10% of dipeptides and tripeptides (and maybe even bigger chains of amino acids) really move via the intestine lining in-tact. That is as a result of hydroxyproline is a brilliant sturdy amino acid – and it resists the intestine setting. The opposite motive is that the way in which these little fragments of collagen peptides current could be very ‘slim’. In order that they’re extra like a bit head of a drill than your ‘common’ peptide – which is extra a spring form.

So there you’ve got it! Relying on the collagen peptides consumed and the digestive setting, as much as 10% of collagen peptides get via the intestine wall to go on to their goal cell and assist to stimulate the creation that each one necessary new collagen!!

Picture courtesy Gelita: Spring vs drill. A peptide chain is commonly a linear chain of amino acids. Nonetheless, every amino acid has a barely completely different form that influences the ultimate construction of the peptide. The distinctive Proline- Hydroxyproline-Glycine repeats in collagen give Bioactive Collagen Peptides (BCPS) a useful type and resistance to hydrolysis in order that BCPs don’t encounter the identical permeability resistance as normal collagen peptides.

BIOACTIVE COLLAGEN PEPTIDES

Every firm that makes collagen peptides could have its personal strategy of heating the intact collagen and utilizing enzymes to interrupt it down additional. 

There are corporations (Gelita and Rousselot, amongst just a few others)  who’ve been making and learning collagen for many years (even centuries). And, in fact, there are governmental teams, universities and unbiased analysis organizations which can be investing in understanding collagen peptides and the way they may be utilized in all types of well being and wellness functions. There may be vital work round creating ‘useful collagen peptides’ or what Gelita and Rousselot name ‘Bioactive Collagen Peptides’ that are focused at particular cells and features. 

Successfully scientists have found that small variations within the amino acid sequence and protein construction in collagen peptides can considerably affect the absorption of the peptides and how nicely they’re in a position to stimulate particular cells.

So how can one model of collagen peptide do a greater job than others at, say, constructing sturdy bones? Nicely it seems that tiny variations within the molecular weight and construction of the collagen peptide can in the end considerably have an effect on how nicely it stimulates goal cells.

BIOACTIVE COLLAGEN PEPTIDES VS ‘NORMAL’ COLLAGEN PEPTIDES

So what’s actually the distinction between a ‘Bioactive Collagen Peptide’ and a ‘regular’ collagen peptide?

That is an analogy that I heard utilized by Susan Leser who’s within the dietary complement trade: So, we have now 20 amino acids – a restricted amount – type of like we have now 26 letters within the alphabet. However by the way in which we mix these letters, we type completely different phrases which, in flip, we are able to use to type completely different sentences – with utterly completely different meanings. It is a foolish instance, however take into account that the identical precise letters are utilized in making these two sentences:

Identical precise letters, utilized in completely different sequences have utterly completely different meanings!!  And so it’s with amino acids turning into peptides!  And as we noticed above, peptides can have VASTLY completely different features and functions, relying on these mixtures.

By utilizing this mixtures of 26 alphabet letters or 20 amino acids, we have now an unlimited variety of prospects for speaking with phrases, within the first instance, and signalling to our cells, within the second instance!

THE MAGIC IS IN THE ‘RECIPE’ – AND THE EXECUTION

So the distinction between Bioactive Collagen Peptides and common collagen peptides is that corporations like Gelita and Rousselot have created the system for hydrolysis of the collagen (the precise warmth, the precise enzymes and the precise pH) and so they apply these controls in order that they constantly obtain the peptide sequence that’s good for say, pores and skin well being (Verisol), bone well being (Fortibone), cartilage well being (Fortigel).

This hydrolysis additionally impacts the peptide’s polarity and molecular weight – crucial components that affect the Bioactive Peptide’s capability to stimulate collagen manufacturing in within the goal cells. Peptides which can be reasonably polar and have low to medium molecular weight usually tend to be bioavailable, penetrate tissues successfully, and work together with fibroblast receptors to boost collagen synthesis.

When the bioactive collagen peptides attain the goal cells  (fibroblasts for pores and skin, osteoblasts for bones, chrondrocytes cartilage, and many others) they’re able to sign or ‘communicate’ to receptors (referred to as integrins) on these goal cells to encourage up-regulation of excellent processes and down-regulation of dangerous processes.  And there’s a prepared ‘pool’ of these free amino acids ready within the extracellular matrix – as uncooked materials for brand new collagen fibrils!!

A key factor about Bioactive Collagen Peptides is that the ‘system’ for getting one of the best collagen response from a fibroblast (pores and skin), osteoblast (bone) and chondrocyte (cartilage) is completely different for each. The osteoblast speaks a barely completely different language from the fibroblast. Bioactive Collagen Peptides are optimized to speak optimally to the cell sorts they’re supposed to focus on.

Whereas the science remains to be evolving, Gelita’s present understanding is that when Bioactive Collagen Peptides (BCPs) bind to a cell’s Integrin receptor, they shift it into their ‘energetic’ mode, producing a sign transmitted throughout the cell, activating its metabolism to provide new extracellular matrix proteins. This creates a constructive suggestions loop for more healthy pores and skin, joints, tendons and ligaments, bones, and many others relying on the BCP used.

Gelita, the maker of Verisol, Fortibone and several other different ‘useful’ collagen peptides has very lately completed a set of experiments, testing their BCPs towards ‘common’ collagen peptides and, intriguingly, one another!!  The Gelita workforce wished to see, for instance, how Verisol, their pores and skin collagen peptides did in supporting Chondrocyte (the cells that produce cartilage) – curiously, not so nicely!!

Fascinatingly (to me – no shock to them!!), Gelita discovered that the BCPs that had been optimized for pores and skin well being actually did a lackluster job supporting the cells that make new cartilage!!  And the BCPs made for bone well being did an underwhelming job supporting pores and skin well being! 

You’ll be able to see from the above graphic that Fortibone does a lot better than ‘common’ collagen peptides within the bone experiment. You will observe that Verisol did not do very nicely at stimulating osteoblasts (bone) – as a result of it has been optimized for exciting fibroblasts (pores and skin.)

Whereas these photos characterize a single experiment and are not (but) a part of a extra strong examine, I believe it is improbable {that a} model is prepared to share data on the deserves AND limitations of its personal merchandise.

In my latest collagen video I used the analogy of normal collagen peptides being the ‘jack of all trades’ of collagen assist and Bioactive Collagen Peptides (resembling Verisol for pores and skin well being) performing like an professional electrician. The previous can do a number of jobs however is not an professional on any of them whereas the latter is right to provide the highest quality output on a selected job.

Pause Life Pores and skin & Bone by Dr. Mary Claire Haver has each Verisol (the pores and skin ‘professional’) and Fortibone (the bone ‘professional’). Till June twenty eighth you will get 10% off through the use of the code ‘Penn’

All collagen peptides good for you!! (assuming from a good firm, freed from heavy metals, and many others.).

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