Collagen Protein For Muscle Mass and Bone Health
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Collagen Protein For Muscle Mass and Bone Health

Collagen protein makes up 30% of the body’s protein, and provides structure and support for hair, skin, nails, muscles, bones, connective tissue, and even the digestive tract. Made up of amino acids such as glycine, proline and hydroxyproline, it provides the building blocks of our tissues. As we age, the body’s production of collagen slows down, leading to signs of ageing such as sagging skin, wrinkles, muscle loss and loss of bone density. Collagen is particularly important for muscle mass and bone health, and in this blog, you’ll learn the key benefits of collagen for muscle mass and bone health.

Collagen Protein For Muscle Mass

As the most abundant protein in the body, collagen is important for skeletal muscle. [1] Several studies show that muscle mass is naturally maintained or improved until around age 40 [2], and that after this muscle mass often begins to decline. The production of collagen starts to reduce around age 30, so with the loss of both muscle mass and collagen, this can lead to frequent injuries, weakness, pain, and an inability to lead an active life. Muscle mass is not only important for physical strength, but also helps maintain a healthy metabolism too, which is essential for preventing high blood sugar and the onset of type 2 diabetes.

Supplementing with collagen protein for muscle mass and muscle growth – especially after age 40 – is an important way to maintain strength and physical ability as the body ages. Research shows that supplementing with collagen can promote the synthesis of muscle proteins such as creatine, as well as stimulate new muscle growth after exercise, [3] and is also effective for post-workout recovery. A further 12 week study found that in combination with resistance training, the participants had significantly higher muscle mass and free fat mass, as well as increased strength. [4]

As well as helping boost muscle mass in combination with exercise, the benefits of collagen protein for muscle mass also include those with sarcopenia  - the loss of muscle mass associated with ageing. One particular study showed that elderly men with sarcopenia who exercised three times per week and ingested 15g collagen peptides per day for 12 weeks experienced significant changes in body composition compared to the control group. [5] This means with as little as 1 scoop of collagen peptides per day, muscle mass can be effectively preserved even into old age, which is extremely important for preventing falls and hip fractures.

Collagen peptides for muscle

Which type of collagen is best for muscle mass?

When it comes to supplementing with collagen for muscle mass, it’s best to choose a bovine type of collagen protein, such as the Love Life Supplements Collagen Peptides with BODYBALANCE. This type of collagen contains types 1 and 3 collagen, which directly benefit muscle mass, joints, skin, hair and connective tissue. 

Several randomised, placebo-controlled, double blinded studies have demonstrated the efficacy and potential of the daily intake of 15g BODYBALANCE in combination with resistance training. 114 healthy, physically inactive men, aged 35-60 participated in a study which revealed a statistically significant (p<0.05) increase in lean body mass after BODYBALANCE supplementation. It also resulted in improved muscle strength, a reduction of waist circumference and a statistically significant fat mass reduction.

How much collagen protein do I need to build muscle?

To maintain and build muscle mass in combination with regular resistance training, simply take 1 scoop (15g) collagen peptides per day. You can mix this into water, smoothies, porridge, tea, coffee, and even use in baking.

Collagen For Bone Health

When it comes to using collagen protein for bone health, the benefits of supplementing daily are significant. From birth to around age 30, bones become stronger and more dense, but after this age, bone density slowly declines. Bone density then generally continues to decrease by less than 1% per year. Less than 1% may not sound like a lot, but some people lose bone much faster than usual due to medical conditions, medications, lifestyle factors and natural hormonal changes such as menopause. Some of the key aspects that affect bone health include:

  • A poor diet
  • Lack of vitamins and minerals
  • Poor gut health
  • Lack of sunlight
  • Lack of physical activity
  • Menopause
  • Smoking
  • Excessive alcohol consumption
  • Proton pump inhibitors
  • SSRIs
  • Chemotherapies
  • Some blood thinning drugs
Collagen peptides for bone health

The decline in oestrogen that occurs around the time of menopause can contribute to a loss of bone density in women, potentially leading to osteopenia and osteoporosis. A long term study on menopausal women however, showed that daily supplementation with collagen peptides lead to a significant increase in bone mineral density and prevention of fractures.

Researchers have also found that daily supplementation with collagen protein can measurably increase bone density in the lumbar spine and upper femur, as well as increasing blood biomarkers of bone formation. [6]

The benefits of collagen protein for bone health also appear to be at least equally important as calcium for building and maintaining strong and healthy bones, and many practitioners now advise including collagen as well as calcium when supplementing for bone health. Whilst calcium helps keep bones dense and strong, collagen provides the overall structure of the bone, making up the organic matrix of the bone and allowing for flexibility. Collagen peptides aid in remodeling and mineralising bone matrix, and research shows that supplementing with collagen protein and calcium can even be more effective for preventing bone loss in menopausal women than the commonly prescribed calcium and vitamin D. [7]

How long does it take collagen to help bones?

Most studies use a minimum of 8 to 12 weeks to assess results, whilst others use longer periods such as a year for measuring bone health. Generally however, collagen protein takes around 8 to 12 weeks to give noticeable results for skin, joint pain and bone strength. [8] When supplementing for longer periods of time – even with just 5g per day – participants in a 4 year study found significantly increased bone mineral density, and experienced no fractures during this time period. [9] For symptoms of joint pain such as arthritis, results can be felt in as little as 3 to 6 months. [10]

Which type of collagen is best for bone health?

The Love Life Supplements Collagen Peptides with BODYBALANCE is comprised of both types 1 and 3 collagen, making it effective for maintaining and improving bone health. Studies show that when supplementing with this type of collagen protein, it can help prevent bone loss and improve osteoarthritis. [11] As we’ve mentioned, collagen peptides are also effective for improving bone mineral density, and preventing and improving conditions such as osteopenia and osteoporosis.

Sources

Tags: bone health, collagen, collagen protein, muscle mass

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