Collagen for women
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Collagen Supplementation for Women: Benefits and Effects
Collagen and Tendon Properties in Female Athletes
Patellar Tendon Stiffness and Young's Modulus
Collagen hydrolysate supplementation has been shown to significantly improve patellar tendon (PT) properties in female soccer players. A study involving 17 players from a Women's Super League Under 21 squad revealed that 10 weeks of collagen supplementation increased PT stiffness by 18% and Young's modulus by 17.3%, compared to minimal changes in the placebo group1. This suggests that collagen supplementation can enhance tendon mechanical properties, potentially benefiting athletic performance and reducing injury risk.
Collagen for Skin Health
Hydration, Elasticity, and Wrinkling
Oral intake of collagen peptides has demonstrated significant improvements in skin health. A study with 100 women aged 30-60 years found that daily consumption of 1650 mg of collagen peptides for 12 weeks improved skin hydration, elasticity, desquamation, and reduced wrinkling2. These benefits were observed as early as 4 weeks for hydration and desquamation, and by 12 weeks for elasticity and wrinkling, indicating that collagen peptides can effectively enhance skin appearance and health.
Climate-Adjusted Skin Hydration
Another study focused on middle-aged women (40-60 years) showed that 12 weeks of daily collagen tripeptide supplementation significantly reduced trans-epidermal water loss (TEWL) and improved skin hydration, even after adjusting for climate factors like temperature, humidity, and UV exposure5. This highlights the robustness of collagen's benefits on skin hydration under varying environmental conditions.
Collagen and Bone Health
Bone Mineral Density in Postmenopausal Women
Collagen peptides have also been found to positively impact bone health in postmenopausal women. A 12-month study with 131 women showed that daily intake of 5 g of specific collagen peptides significantly increased bone mineral density (BMD) in the spine and femoral neck compared to a placebo3. Additionally, there was a favorable shift in bone markers, indicating increased bone formation and reduced bone degradation.
Bone Metabolism Markers
However, another study with postmenopausal women taking 10 g/day of collagen hydrolysates for 24 weeks did not find significant changes in bone metabolism markers compared to a placebo4. This suggests that while collagen can benefit bone density, its effects on bone metabolism markers may vary.
Collagen and Body Composition
Fat-Free Mass and Muscle Strength
In premenopausal women, combining collagen peptide supplementation with resistance training has shown significant improvements in body composition and muscle strength. A 12-week study involving 77 women found that those who took 15 g of collagen peptides daily experienced greater increases in fat-free mass, hand-grip strength, and leg strength compared to those who only performed resistance training7. This indicates that collagen peptides can enhance the benefits of resistance training.
Conclusion
Collagen supplementation offers a range of benefits for women, including improved tendon properties, enhanced skin health, increased bone mineral density, and better body composition and muscle strength. These effects are particularly beneficial for female athletes, postmenopausal women, and those looking to improve their skin and overall physical health. As research continues, collagen peptides may become a staple in dietary supplements for women seeking these health benefits.
Sources and full results
Most relevant research papers on this topic
Collagen supplementation augments changes in patellar tendon properties in female soccer players
Collagen supplementation after 10 weeks of soccer training increased patellar tendon stiffness and Young's modulus more than training alone in high-level female soccer players.
RCTOral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin: a randomized, double-blinded, placebo-controlled study.
Oral intake of collagen peptide NS, containing Gly-Pro and Pro-Hyp, significantly improves skin hydration, elasticity, desquamation, and wrinkling in women aged 30 to 60 years without causing side effects.
RCTSpecific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study
Daily oral intake of 5g specific collagen peptides significantly increased bone mineral density and bone markers in postmenopausal women with age-related bone loss.
RCT
Very Rigorous Journal
Highly CitedEffect of dietary supplementation with collagen hydrolysates on bone metabolism of postmenopausal women with low mineral density.
Dietary supplementation with collagen hydrolysates did not significantly affect bone metabolism in postmenopausal women with low bone mineral density.
RCTEffect of Collagen Tripeptide and Adjusting for Climate Change on Skin Hydration in Middle-Aged Women: A Randomized, Double-Blind, Placebo-Controlled Trial
Oral ingestion of collagen tripeptides from Nile Tilapia skin is well-tolerated and helps reduce water loss in middle-aged women, with no notable adverse effects reported.
RCTThe effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review
Collagen peptide supplementation, combined with exercise, improves joint functionality, reduces joint pain, and enhances body composition, strength, and muscle recovery.
Systematic ReviewSpecific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial
Resistance training combined with specific collagen peptides significantly improves body composition and muscle strength in premenopausal women.
RCTVery Rigorous JournalTopically applied vitamin C enhances the mRNA level of collagens I and III, their processing enzymes and tissue inhibitor of matrix metalloproteinase 1 in the human dermis.
Topical vitamin C stimulates collagen production and enhances dermal cell function in postmenopausal women, with the most notable effect in those with the lowest dietary intake of vitamin C.
RCTHighly CitedHormone replacement therapy in postmenopausal women: urinary N-telopeptide of type I collagen monitors therapeutic effect and predicts response of bone mineral density.
Urinary N-telopeptide of type I collagen (NTx) effectively monitors and predicts bone mineral density changes in postmenopausal women, with high NTx levels indicating a higher risk of bone loss.
RCTHighly CitedCollagen synthesis in postmenopausal women during therapy with anabolic steroid or female sex hormones.
Anabolic steroids stimulate type III collagen synthesis in postmenopausal women, while estrogen-progestogen therapy may have a lesser effect.
RCT