Kolagen 

je jedan od najkorisnijih proteina u ljudskom organizmu koji

čini 30% od ukupnog broja proteina i glavna komponenta kože, kostiju i
vezivnog tkiva. Vezivno tkivo je jedno od osnovnih tkiva i zajedno sa
hrskavičnim i koštanim čini potporno tkivo rasprostranjeno po celom
organizmu.
Kolagen u svom sastavu sadrži 19 različitih aminokiselina, zbog čega se
često naziva kompleksnim proteinom. Aminokiseline kolagena
podrazumevaju mešavinu neesencijalnih i esencijalnih tipova
aminokiselina.
Od 19 vrsta kolagena, četiri najvažnija kolagena označavaju se rimskim
brojevima. Tako postoje: tip I koji je najzastupljeniji u kostima, tip II koji čini
većinski deo hrskavice, a tipom III prožeta su embrionalna tkiva (krvni
sudovi i sistem za varenje). Tip IV nalazi se u bazalnim membranama i
formira svojevrsnu mrežu, dok tipovi I, II i III čine 90% ukupnog udela
kolagena u telu.
Kada govorimo o ulozi kolagena, govorimo zapravo o ulozi samog vezivnog
tkiva – ono povezuje kosti u zglobove i gradi ovojnice oko organa, obavija
mišiće i mišićne grupe, štiti krvne sudove i nerve. Osim toga, kolagen je
najpoznatiji po tome što pomaže održanju elasticiteta kože i spajanju tetiva
i zglobova. Ljudski organizam ima sposobnost sinteze kolagena, ali
starenjem postepeno gubi tu mogućnost što se ogleda u smanjenju
elastičnosti i gipkosti kože, odnosno, rezultira nastankom bora i bolova u
zglobovima. Nedostatak kolagena, između ostalog, može uzrokovati i
brojne poremećaje koštano-mišićnog sistema, poput artritisa.

Konkretno, osim raspada i stvaranja kolagena, ostali faktori ključni za

starenje kože su: UV zaštita kože, hidracija kože, oksidativni stres, efekt
Q10, potreba za selenom, upalne reakcije i biološka starost i genetički
polimorfizmi.

Stil života i ishrana mogu delom usporiti gubitak kolagena, a danas su sve
popularniji dodaci ishrani koji dolaze u obliku tableta, praha ili kapsula, kao
i kozmetički proizvodi sa dodatkom kolagena koji se koriste u svrhu
pomlađivanja kože, inekcije sa kolagenom koje uklanjaju bore, a najčešći
konzumenti su žene. Osim kolagena kao dodatka, proizvodi za negu kože
u poslednje vreme izdvajaju vitamin C kao ključan faktor u generaciji
zastarele i nedovoljno elastične kože. Antioksidansi koji se nalaze u
vitaminu C mogu pojačati proizvodnju kolagena.
Osim vitamina C, postoje faktori koji potstiču proizvodnju kolagena, a u
organizam ih je najjednostavnije uneti hranom. Hrana bogata kolagenom
svakako je hrana bogata proteinima – jaja, živina, riba, pečurke, orašasti
plodovi, zeleno povrće i citrusi.

Pored hrane, biljke poput aloa vere od davnina se koriste za lečenje rana
na koži, a danas su široko konzumirani u raznim oblicima. Gel aloa vere pri
nanosu na kožu hladi i ublažava kojekakve opekotine i ubode ali i zateže
kožu. Razlog tome je što biljka aloe vera podstiče razgradnju kolagena
kada se nalazi na koži ili primenjuje oralno.

Ako se pobornik dodataka ishrani i želite brzo i jednostavno obnoviti

kolagen, savet je Kolagen Peptan Plus + Vitamin C

Nutritional Background
All collagen contains 19 different amino acids, with a particularly high content of
hydroxyproline, glycine, and proline. The abundance of hydroxyproline is
noteworthy because this amino acid isn’t found in other proteins.6 However,
collagen has long been considered an inferior protein because it lacks tryptophan,
one of the nine essential amino acids.

The body can’t absorb collagen in whole form; rather, the protein must be broken
down during the digestive process before absorption into the bloodstream. To
increase collagen’s bioavailability, collagen supplements typically are hydrolyzed,
meaning that collagen’s long amino acid chains are broken down via a chemical or
enzymatic process into peptides consisting of just two or three amino acids
together. These peptides are then easily absorbed through the gastrointestinal
tract.

Collagen peptides (also called collagen hydrolysates) have several functions,

according to Patricia Farris, MD, a clinical associate professor of dermatology at
Tulane University School of Medicine in New Orleans. At the most basic level,
they serve as the building blocks for production of collagen or other proteins in
the body. Beyond this, the peptides bind to the receptors on the fibroblasts that
produce collagen and stimulate those fibroblasts to boost their collagen
production. Finally, the peptides also function as antioxidants, helping to protect
existing collagen in the body from oxidative stresses that would degrade it.

Importantly, it’s impossible to determine in advance where collagen peptides will

be used in the body—or even if they will be used to produce collagen at all
(collagen peptides can just as well be used for the synthesis of other proteins).
Consumers often take collagen to achieve a specific benefit, such as improving
skin elasticity or joint function. But according to Mills, “Our bodies have a way of
prioritizing. So if we need protein for wound healing, that’s going to be the body’s
number one priority in terms of where it’s going to allocate amino acids and build
a protein. … We might be taking a collagen supplement for our skin, [but] once we
digest and absorb it, they become part of the amino acid pool and get used where
they’re needed.”

Food Sources
In addition to supplements, there are several food sources naturally rich in
collagen. According to Ashley Barrient, MEd, LPC, RD, LDN, a bariatric dietitian at
Northwestern Medicine’s Digestive Health Center in Chicago, the most common
food source currently is bone broth, made popular through the influence of the
Paleo diet. Unlike stock, which is typically simmered for only a few hours, bone
broth is often simmered for 24 hours or more to break down the bones and
release from them as many nutrients and minerals as possible.

In both humans and animals, collagen is concentrated in connective tissues such

as muscle; thus, any meat that contains muscle or other connective tissue (as
opposed to organ meats) will be a rich source of collagen, according to Mills. Fish,
egg whites, and spirulina are other good animal and algal sources of collagen,
Mills adds.

While it’s possible to consume collagen directly, either in the form of a

supplement or in the form of foods containing collagen, doing so isn’t necessary
to support production of collagen in the body, Farris says. Again, the body doesn’t
absorb collagen molecules in whole form, but rather breaks them down into their
component amino acids, which it then uses to synthesize its own collagen and
other proteins. In theory, the amino acids necessary for collagen production can
come from any protein source—whether it be bone broth, cheese, beans, or
quinoa.

Getting the proper array of amino acids is easier for meat eaters, Mills says. But
vegetarians and vegans also can consume all the necessary amino acids for
collagen production, as long as they’re eating a well-balanced diet. “For most
vegetarians, having protein from a variety of plant foods throughout the day, is
enough to make sure that their bodies have all of the amino acids they need for
building proteins, building collagen,” Mills says.

Besides amino acids, several other nutrients are important for the production of
collagen in the body. The most significant of these is vitamin C, which is a
necessary cofactor in collagen synthesis and that also functions as an antioxidant
to combat oxidative stresses that would degrade existing collagen. Good food
sources of vitamin C include citrus fruit, peppers, strawberries, and tomatoes,
among others. According to Mills, other relevant vitamins and minerals include
zinc and sulfur, which are additional cofactors in collagen production. Sulfur is
commonly found in broccoli, onions, and garlic, and zinc is found in foods such as
red meat, poultry, beans, nuts, certain types of seafood, whole grains, and dairy
products.

Science Behind the Benefits

Almost all of the existing research on the benefits of collagen has focused on
collagen supplements, not food sources or food products containing collagen as a
functional additive.

Supplements vary in their source and type: Bovine collagen supplements are the
most common and consist of collagen types I and III; these are popularly
promoted for hair, skin, and nail health. Collagen sourced from fish, which is
growing in popularity, contains primarily type I collagen. Supplements sourced
from chicken, by contrast, consist of collagen type II, which is mainly promoted
for cartilage and joint health. Little research exists showing that a given source or
type of collagen supplement produces superior results over another. “Some are
thought to be better for one thing or another,” says John Ivy, PhD, Teresa Lozano
Long Endowed Chair Emeritus at the University of Texas at Austin. However, “the
research on that isn’t as clear—whether one collagen is better than another as far
as supplementation goes.”

Joint Health and Arthritis Symptoms

Much of the research on the benefits of collagen has focused on its potential for
improving joint health. In small trials, oral collagen has been shown to reduce
exercise-related joint pain among healthy volunteers.7,8 A few other studies
likewise have found a reduction in activity-related joint pain among athletes.9,10
However, currently there’s no evidence on whether collagen supplements can
decrease joint injuries or speed up athletes’ return to play after injury.11,12

As for arthritis, a 2018 systematic review in the British Journal of Sports

Medicine found that hydrolyzed collagen supplements provided significant relief
from osteoarthritis-associated pain, at least in the short term.13 Yet, the review
also noted that the quality of evidence was low, with only a few small trials
available, and that there was no evidence of benefit in the long term.

Most collagen supplements consist of hydrolyzed collagen (ie, collagen broken

down into peptide fragments); however, some studies on joint health also have
evaluated another type of supplement, namely undenatured type II collagen (UC-
II). UC-II is collagen that hasn’t been broken down into peptides and isn’t
intended to promote collagen synthesis; rather, its purpose is to stimulate oral
tolerance and temper immune reactions that cause inflammation and joint pain.
Multiple studies have tested the efficacy of UC-II for treatment of both
osteoarthritis and rheumatoid arthritis, with promising results.14-18 However,
most of these have been small studies. A 2017 review concluded that while
collagen supplements (both hydrolyzed collagen and UC-II) show promise for
treating osteoarthritis, the evidence is inconclusive without further large-scale,
long-term trials. The same review also concluded that the efficacy of oral collagen
to help improve rheumatoid arthritis is still questionable.19

Skin Health
Much of the research on collagen focuses on joint health, but the other major
focus in the literature has been skin health. One double-blinded, randomized,
placebo-controlled trial found that daily oral supplementation with fish collagen
resulted in a significant improvement in skin elasticity (based on subjective
participant reports as well as objective analysis of skin biopsies).20 Another small
placebo-controlled trial found that supplementation with collagen peptides for
eight weeks significantly improved skin hydration and increased collagen density
in the skin, while also reducing collagen fragmentation in the skin.21 Moreover, in
a randomized controlled trial of 105 women with moderate cellulite, collagen
supplements derived from pig skin resulted in a “clear” improvement in skin
appearance.22 Several other studies also have suggested that collagen
supplements can reduce visible signs of skin aging, including wrinkles and skin
dryness.23-25

Weight Regulation and Muscle Growth

Claims that collagen can aid in weight regulation are largely based on the premise
that protein in general and collagen in particular promote fullness. The research
relating to collagen specifically, however, is slim, and all of the existing studies
involve small populations.

For instance, one study found that intake of gelatin prompted an increase in gut
hormones associated with satiety, but it involved just 22 participants.26 In
another study of 24 subjects, researchers gave participants breakfasts containing
various kinds of protein, such as casein, soy, whey, alpha-lactalbumin, or gelatin.
Those who ate a breakfast containing alpha-lactalbumin or gelatin had 40%
greater satiety than those who ate breakfasts containing other proteins, and they
also ate 20% fewer calories at lunch.27 Finally, a study of single-protein diets
found that a gelatin diet produced greater appetite suppression than a casein
diet, but this study likewise involved only 23 participants.28

Collagen often is touted as beneficial for maintaining muscle mass, but the
supporting evidence comes from studies of older adults, who often have low
intake of dietary protein in general.29 The study most commonly referenced to
support collagen’s benefits for muscle growth is a small randomized trial of 53
older men with sarcopenia. It found that collagen peptide supplements in
combination with resistance training resulted in improved muscle strength and
muscle mass over resistance training combined with placebo, but such findings
may not be generalizable to younger populations or athletes.30

Other Potential Benefits

Some studies have suggested that collagen intake may speed wound healing.
Several randomized controlled trials of individuals with pressure ulcers have
found that giving standard care in combination with a collagen hydrolysate
supplement resulted in significantly faster recovery than giving only standard
care.31-33

Collagen peptides also are thought to hold potential for maintaining bone health
and guarding against osteoporosis. In lab studies, collagen peptides have been
shown to stimulate the proliferation and differentiation of osteoblasts, the cells
that synthesize bone.34,35 A handful of small human trials suggest that collagen
supplementation may help improve bone mass and prevent bone loss.36,37
However, the evidence to date is minimal.

Among the least-supported claims relating to collagen are that it supports hair,
nail, and gut health. One study did find that consumption of collagen peptides
increased nail growth and decreased nail brittleness and breakage; however, this
study had only 25 participants and lacked a control group.38 And while one study
found that individuals with inflammatory bowel disease had lower levels of serum
collagen compared with healthy controls,39 there’s no evidence to show that
supplementing with collagen improves gut health.

Takeaways for RDs

• Be skeptical about health claims surrounding collagen. Even if studies show
benefits to consuming collagen, it’s unclear whether consumption of collagen in
particular is necessary to see those results, Mills says. “Maybe if people just
consumed adequate protein [in general], they would get that same benefit,” she
says.

One particular reason for skepticism is that many existing studies on collagen’s
benefits have been funded by industry. “This is another factor we should
consider,” says Xiaoquin Liu, a PhD student at the Institute of Bone and Joint
Research at Sydney Medical School and the first author of a review article last
year on the benefits of supplements for osteoarthritis. “[Industry funding] is a risk
of bias in the scientific world.”

• Consider other aspects of lifestyle that affect collagen. Although consumers are
increasingly focused on increasing collagen production in the body, it’s equally
important to consider dietary and lifestyle factors that damage existing collagen.
High sugar intake is of particular concern, Farris says. Sugar molecules bind to
collagen fibers and result in the formation of advanced glycation end products.
These bindings cause irreversible loss of strength and flexibility in collagen fibers,
making skin more prone to sagging.40

According to Barrient, other significant lifestyle factors that affect collagen

integrity are smoking and sun and pollution exposure. “Even if more data and
research comes out that oral collagen ingestion is helpful, all of those lifestyle
behaviors and habits need to be also healthful and in line to make a supplemental
form actually effective,” Barrient says.

• Supplements might not hurt, but opt for natural sources of protein when
possible. “Spending money on supplements doesn’t seem to be necessary,
because there are many food sources and if you’re eating a well-balanced diet,
you should have the nutrients you need,” Mills says.