Collagen Supplementation For Osteoporosis

Collagen is the most abundant protein in our bones, compromising 1/3rd of the total bone protein. The majority of the collagen in our bones is type 1 collagen (95%). 

When we lose bone density, we lose both the minerals and collagen inside our bones. Furthermore, collagen keeps our bones strong and elastic, allows them to move freely and acts as a ‘shock absorber’ against compression.

Osteoporosis is a disease characterised by low bone mass density (BMD) and usually affects postmenopausal women as the drop in estrogen production reduces bone formation activity (osteoblastic) and increases bone resorption activity (osteoclastic). Low bone density increases the risk of bone fractures, morbidity and mortality.

Osteoporosis is a degenerative state and currently, there are no treatments or cures for the condition although lifestyle and dietary habits may reduce the symptoms (e.g. back pain) and progression of bone loss. Whilst vitamin D & calcium supplementation are useful to manage osteoporosis, they are unable to significantly reduce the risk of bone fractures. Thus, investigating other nutraceuticals to manage osteoporosis and reduce the risk of fractures is important.

How to Improve Collagen Levels 

1. Collagen peptide supplementation

Supplementing with collagen peptides can enhance the absorption of calcium which are the building block for bone.

Studies have shown specific collagen peptides or hydrolysed collagen increases the gene expression of collagen type 1 and stimulates osteoblastic activity (‘bone building’ activity). Collagen may also prevent bone loss as supplementation may inhibit bone breakdown to reduce the risk of osteoporosis. Thus collagen supplementation may potentially improve BMD and have a positive therapeutic or preventative role in osteoporosis. Although the exact therapeutic dosage remains unknown, studies have shown 5-15g to improve BMD & 12g to improve osteoporotic symptoms.

2. Protein

Collagen is produced by the body when amino acids and other nutrients are combined. Thus, ensuring adequate protein intake is important to allow for collagen production. Animal-based protein sources include red meat, poultry, fish, eggs and dairy. Vegetarian sources include grains, legumes, nuts and seeds. 

3. Antioxidants

As collagen is a tissue, it is damaged by oxidation and thus consuming sufficient antioxidants is important to offset oxidative damage. Foods rich in antioxidants include berries, red cabbage, dark leafy greens & grapes. 

4. Vitamin C

Vitamin C is required to convert proline into hydroxyproline which stabilises collagen. Thus, inadequate vitamin C will result in sub-optimal collagen production. Foods rich in vitamin C include citrus, kiwis, cruciferous vegetables, guava & bell peppers.

5. Omega 3 Fatty Acids

Omega 3 fatty acids are anti-inflammatory and antioxidant-rich which helps scavenge free radicals & prevent collagen loss. Omega-3 fatty acids are found in oily fish, nuts and seeds. 

6. Cut down on sugar

Refined carbohydrates & processed sugar increase glycation which increases the production of advanced glycation end products (AGEs). AGEs weaken collagen, making them more susceptible to damage.

REFERENCES 

Brown, S. (2020). Should I take collagen for osteoporosis?. Retrieved 24 September 2020, from https://www.betterbones.com/bone-health-basics/collagen-for-osteoporosis/

König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. Nutrients, 10(1), 97. doi: 10.3390/nu10010097

Porfírio, E., & Fanaro, G. (2016). Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Revista Brasileira De Geriatria E Gerontologia, 19(1), 153-164. doi: 10.1590/1809-9823.2016.14145

Wu, J., Fujioka, M., Sugimoto, K., Mu, G., & Ishimi, Y. (2004). Assessment of effectiveness of oral administration of collagen peptide on bone metabolism in growing and mature rats. Journal Of Bone And Mineral Metabolism, 22(6), 547-553. doi: 10.1007/s00774-004-0522-2