Foods that promote collagen
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Foods That Promote Collagen Synthesis
Collagen is a vital protein that provides structure and elasticity to the skin, joints, and other connective tissues. As we age, collagen production decreases, leading to signs of aging and joint discomfort. Certain foods and supplements can help boost collagen synthesis, promoting healthier skin and joints. This article explores the research on foods that promote collagen production.
Cinnamon Extract and Collagen Biosynthesis
Cinnamon Extract Activates IGF-I Signaling
Cinnamon extract has been found to significantly enhance type I collagen biosynthesis in human dermal fibroblasts. The active component, cinnamaldehyde, up-regulates both mRNA and protein expression levels of type I collagen without causing cytotoxicity. This effect is achieved through the activation of insulin-like growth factor-I (IGF-I) signaling pathways, which are crucial for collagen synthesis. The phosphorylation levels of the IGF-I receptor and its downstream molecules, such as insulin receptor substrate-1 and Erk1/2, are increased by cinnamaldehyde, suggesting its potential in anti-aging skin treatments1.
Vitamin C-Enriched Gelatin and Collagen Synthesis
Gelatin Supplementation Enhances Collagen Production
Vitamin C-enriched gelatin supplementation has been shown to significantly increase collagen synthesis, particularly when combined with intermittent exercise. In a study involving healthy male subjects, those who consumed 15 grams of vitamin C-enriched gelatin one hour before exercise exhibited a doubling of amino-terminal propeptide of collagen I in their blood, indicating enhanced collagen production. This combination of nutritional and exercise interventions could be beneficial in preventing injuries and aiding tissue repair2.
Collagen Hydrolysate for Joint Health
Collagen Hydrolysate Improves Joint Comfort
Collagen hydrolysate (CH), a hydrolyzed form of collagen found in meat, has been demonstrated to improve joint comfort in individuals with osteoarthritis. In a randomized, double-blind, controlled trial, subjects who consumed 10 grams of CH daily for six months reported significant improvements in knee joint comfort. The benefits were most pronounced in those with severe joint deterioration and low meat protein intake. This suggests that CH can stimulate joint matrix cells to synthesize collagen, helping to maintain joint structure and alleviate discomfort3.
Collagen Supplements for Skin Health
Nutraceuticals Enhance Skin Properties
A study on the drinkable nutraceutical ELASTEN®, which contains collagen peptides, acerola fruit extract, vitamin C, zinc, biotin, and vitamin E, showed significant improvements in skin hydration, elasticity, roughness, and density. Over twelve weeks, participants who consumed the supplement experienced statistically significant enhancements in these skin parameters compared to a placebo group. These positive effects were largely retained even after the supplementation period, indicating the potential of collagen supplements in promoting skin health and combating aging4.
Conclusion
Incorporating certain foods and supplements into your diet can significantly boost collagen synthesis, promoting healthier skin and joints. Cinnamon extract, vitamin C-enriched gelatin, collagen hydrolysate, and specialized collagen supplements have all been shown to enhance collagen production and improve various health parameters. These findings highlight the potential of dietary interventions in maintaining youthful skin and joint comfort.
Sources and full results
Most relevant research papers on this topic
Cinnamon extract promotes type I collagen biosynthesis via activation of IGF-I signaling in human dermal fibroblasts.
Cinnamon extract promotes collagen biosynthesis in human skin cells, potentially aiding in anti-aging treatments.
In Vitro StudyVitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.
Adding gelatin to an intermittent exercise program improves collagen synthesis, potentially aiding in injury prevention and tissue repair.
RCT
Very Rigorous Journal
Highly CitedA randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort
Collagen hydrolysate (CH) is a safe and effective food ingredient for improving joint comfort in individuals with knee osteoarthritis.
RCTHighly CitedA Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study
Drinkable collagen supplement ELASTEN® significantly improves skin hydration, elasticity, roughness, and density, with sustained positive effects and well-tolerated results.
RCTVery Rigorous JournalHighly CitedIsolation, characterization and valorizable applications of fish scale collagen in food and agriculture industries
Fish scale collagen can be extracted and used in food products like paneer and as an economical source of nitrogen fertilizers for plants.
Highly CitedOral Intake of Chicken Bone Collagen Peptides Anti-Skin Aging in Mice by Regulating Collagen Degradation and Synthesis, Inhibiting Inflammation and Activating Lysosomes
Oral intake of chicken bone collagen peptides can significantly reduce skin aging in mice by regulating collagen degradation and synthesis, inhibiting inflammation, and activating lysosomes.
Non-RCT
Animal StudyVery Rigorous JournalEffects of co-fermented collagen peptide-jackfruit juice on the immune response and gut microbiota in immunosuppressed mice.
Co-fermented collagen peptide-jackfruit juice improves immune response and gut microbiota composition in immunosuppressed mice, suggesting potential as a functional food for immunomodulation.
Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study
LMWCP supplementation significantly improves human skin hydration, elasticity, and wrinkling, making it a potential health functional food ingredient.
RCTVery Rigorous JournalHighly CitedResearch of Juice-Containing Products with Collagen Additive
Our research has developed recipes for juice products enriched with collagen, a key protein in human connective tissue, ensuring optimal absorption and preserving active properties.
Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance
As high as 36% of collagen peptides can be incorporated in the Western diet while maintaining essential amino acid balance, potentially improving health and addressing physiological needs posed by aging and exercise.
Very Rigorous Journal