Collagen hydrolyzate

What is hydrolyzed collagen?

Hydrolyzedcollagen (or collagen hydrolyzate) is collagen protein that undergoes a hydrolysis process similar to hydrolyzed whey protein. Unlike whey protein, however, collagen is an incomplete protein as it lacks certain essential amino acids. Nevertheless, collagen protein has a unique amino acid profile that has its own benefits.

Where does hydrolyzed collagen come from?

The term collagen refers to a group of proteins that occur naturally in the muscle and connective tissue of humans and animals. Commercially, it is most commonly extracted from animal by-products such as connective tissue, skin and bone. Basically, collagen is the same as gelatine, whereby the collagen protein is broken down into shorter amino acid chains in a subsequent processing step. The end product of this processing step is called hydrolyzed collagen.

Benefits of hydrolyzed collagen

Hydrolyzed coll agen is well absorbed by the body and is rich in the amino acids glycine and proline. In fact, it tends to contain more glycine and proline than most other foods. If you look at a typical whey protein powder, it tends to be quite low in glycine. Therefore, collagen protein is a good way to increase the glycine content of whey protein.

Benefits of hydrolyzed collagen for the muscles

One study found that collagen was better than whey protein at maintaining lean muscle mass in older people on a low-protein diet. This implies that hydrolyzed collagen could be a valuable source of protein and could help maintain existing muscle mass, particularly during a fat loss phase.

Benefits of hydrolyzed collagen for joints and skin

Collagen is a major component of joint cartilage. When hydrolyzed collagen is consumed, it finds its way into the cartilage and accumulates there. A study showed that the intake of 10 grams of hydrolyzed collagen per day was able to reduce the degradation of joint cartilage. This shows that dietary collagen could play a significant role in the treatment of osteoarthritis and osteoporosis, which is good news for any athlete with worn knee joints.

One of the most comprehensive studies on this topic showed that supplementation with hydrolyzed collagen over a 6-month period resulted in a significant improvement in joint pain in college athletes. Another study showed that hydrolyzed collagen supplementation was most beneficial when taken by individuals suffering from more severe osteoarthritis. There are few studies that have looked at the effects of collagen consumption on the skin. However, one study showed that hydrolyzed collagen combined with vitamin C and glucosamine was able to improve skin hydration, smoothness and elasticity.

Disadvantages and side effects

It is important to note that despite its benefits, collagen is not a complete protein. It should therefore never make up the majority of your protein intake, as this would lead to a deficiency of certain amino acids. Instead, collagen should be used to supplement other sources of protein. Collagen occurs naturally in certain foods and hydrolyzed collagen is therefore considered safe and harmless. Its safety has been clinically evaluated and only minimal side effects have been reported associated with the use of collagen. Some side effects that occurred in a small group of people included mild digestive problems. In addition, the unpleasant taste of hydrolyzed collagen is considered a problem by some people.

Recommended intake

As a protein, collagen can be used to meet part of the daily protein requirement. It has been shown that 10 grams of collagen hydrolysate per day is effective in providing the described joint benefits and 0.4 grams per kilogram of body weight per day is effective in maintaining lean muscle mass. No specific timing is required when using collagen.

Collagen hydrolysate supplements

Hydrolyzed collagen is available as a mono-preparation, among other things. In the bodybuilding industry, hydrolyzed collagen is also used as an ingredient in some protein bars.

Combinations with other supplements

As a protein source, hydrolyzed collagen should be combined with other, more complete proteins such as whey protein or soy protein. When used to promote joint health, it can be combined with glucosamine, chondroitin and other joint support supplements.

References

1. Benito-Ruiz et al (2009), A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. International Journal of Food Sciences and Nutrition, 60: 99-113
2. Clark et al (2008) 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. 24: 1485-1496
3. Hays et al (2009), Effects of Whey and Fortified Collagen Hydrolysate Protein Supplements on Nitrogen Balance and Body Composition in Older Women. Journal of the American Dietetic Association, 109: 1082-1087
4. Matsumoto et al (2006), Clinical effects of fish type I collagen hydrolysate on skin properties. ITE Letters on Batteries, New Technologies & Medicine, 7: 386-390
5. Moskowitz (2000), Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum, 30: 87-99
6. Oesser et al (1999), Oral administration of (14)C labeled gelatin hydrolysate leads to an accumulation of radioactivity in cartilage of mice (C57/BL). J Nutr, 129: 1891-1895