Unlocking the Power of Collagen for Improved Health
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
If you have been keeping up with recent health trends, you might have observed the growing popularity of bone broth.
This type of broth is usually crafted from beef, chicken, or ham bones, which release collagen - the body's most abundant protein - into the broth.
Studies are uncovering that the consumption of collagen, whether through broth or supplements, can offer remarkable health advantages.
Overview
- Collagen aids in tissue repair and muscle growth, assisting in exercise recovery and reducing arthritis discomfort.
- Collagen enhances cardiovascular health by lowering artery stiffness and inhibiting harmful enzymes associated with heart disease.
- Collagen may serve as an alternative to sutures in minor surgeries due to its wound-healing properties.
Building Block For Muscles, Tendons and Connective Tissue
The body uses collagen as a fundamental building block for tissues, tendons, ligaments, and muscles. In reconstructive and cosmetic procedures, doctors frequently utilize it as a framework for new skin development in patients with burns or persistent non-healing wounds.1
When ingested orally, collagen can have effects beyond aiding in tissue reconstruction and healing.
Acts as a Powerful Antioxidant and Artery Opener
These peptides derived from collagen act as antioxidants, safeguarding cells from damage and counteracting harmful enzyme activity linked to various illnesses.
In a study from Spain, scientists discovered that peptides from ham bones inhibited enzyme activity contributing to cardiovascular disease. Moreover, boiling bones for broth not only releases bioactive peptides from collagen but also releases beneficial proteins from hemoglobin in ham bones.
Another research in Japan revealed that taking collagen supplements twice daily, with breakfast and dinner, can decrease the risk of atherosclerosis-related arterial blockages. This six-month study also demonstrated that collagen supplements assisted in reducing artery stiffness, a condition that can lead to heart disease.3
Supports More Weight Loss From Exercise
As per a study in Germany, another benefit of collagen is its role in enhancing muscle development in older individuals participating in strength training.
The study involved more than fifty men in their late 60s and early 70s engaging in a three-month weight-lifting regimen. The program was notably more effective in restoring muscle mass for those using collagen peptide supplements compared to those taking placebos.4
Besides building additional muscle, men using collagen also shed more fatty tissue than those not benefiting from collagen.
Help For Arthritis
Further studies propose that collagen may aid in managing osteoarthritis pain.
A six-month clinical trial at the University of California-Davis revealed that individuals suffering from osteoarthritic knee discomfort experienced significantly less pain and improved knee function when consuming collagen supplements.5
Other studies have echoed similar conclusions: A comprehensive review by Mexican researchers concluded that collagen helps alleviate osteoarthritis symptoms.6
It seems we have only just started to uncover the health advantages of collagen, with more positive findings likely to emerge in the future.
Replacement For Sutures During Minor Surgery
Hospitals might soon employ collagen as a substitute for sutures. Research at George Washington University demonstrates that applying collagen powder to a skin biopsy wound following a punch biopsy aids in healing and closing the wound as effectively as suturing it.7
If proven effective, this could be a groundbreaking revelation.
Researchers note that collagen triggers cellular signals that manage bleeding, attracts immune and skin cells to the wound for faster healing, encourages new blood vessel formation, and when applied to cuts and wounds, does not cause irritation or promote bacterial growth.
"Using topical collagen powder for punch biopsy wounds may be more convenient for patients, eliminating the need for suture removal and potentially providing a better wound healing outcome," says researcher Adam Friedman.
Getting More Collagen In Your Diet
If you desire to prepare collagen-rich bone broth, many bone broth enthusiasts suggest simmering the bones for roughly twenty hours or more. Online recipes are accessible for cooking bones in a pressure cooker or instant pot in as little as three hours.
Prefer a ready-made option? You can acquire collagen supplements or bone broth at supermarkets or health food stores.
Summary
Collagen, commonly present in bone broth and supplements, plays a significant role in tissue repair, muscle development, and heart health. Studies suggest that consuming collagen can boost muscle mass, reduce wrinkles, alleviate arthritis pain, and lower the risk of heart disease by reducing artery stiffness. It also aids in weight loss when combined with physical activity. Additionally, collagen's healing properties indicate it could potentially replace sutures in minor surgeries in the future.
Frequently Asked Questions
What are the primary benefits of consuming collagen?
Collagen supports tissue repair, muscle development, wrinkle reduction, arthritis pain relief, and heart health.
How does collagen enhance cardiovascular health?
Collagen-derived peptides function as antioxidants and inhibit enzymes contributing to heart disease, assisting in reducing artery stiffness and enhancing blood flow.
Can collagen aid in weight loss?
Yes, collagen, in combination with exercise, can aid in muscle building and fat reduction, supporting weight loss.
How does collagen benefit individuals with arthritis?
Studies have shown that collagen supplements can alleviate osteoarthritis pain and enhance joint function.
Is bone broth the sole source of collagen?
No, collagen can also be found in supplements, and bone broth can be made at home or purchased in stores.
- https://www.ncbi.nlm.nih.gov/pubmed/10842636
- https://pubs.acs.org/doi/abs/10.1021/acs.jafc.8b05888
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429168/#__ffn_sectitle
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/#__ffn_sectitle
- https://nutritionj.biomedcentral.com/articles/10.1186/s12937-016-0130-8
- https://www.ncbi.nlm.nih.gov/pubmed/30368550
- https://jddonline.com/articles/dermatology/S1545961619P0667X/1
