Osteoporosis, a condition with decreased bone density and a higher risk of fractures, affects millions of people worldwide. Currently, about 200 million people have osteoporosis, and this number is expected to rise to over 300 million by 2050. As this disease becomes more common, researchers and healthcare professionals are always looking for new ways to improve bone health. Collagen, an important protein for the body's structure, has gained attention for its potential benefits in managing osteoporosis. In this article, we explore how collagen impacts bone health and its potential as a complementary approach to managing osteoporosis.

What is Osteoporosis

Osteoporosis is marked when there's an imbalance in the bone's building and breakdown processes, leading to reduced bone mineralization and stability. This can be due to increased activity of cells that break down bone (osteoclasts), decreased activity of cells that build bone (osteoblasts), or both. As a result, bones become weaker and the risk of fractures increases.

In India, statistics show that around 61 million people have Osteoporosis, with women being disproportionately affected compared to men. Approximately, 34% of women, especially post-menopausal, suffer from osteoporosis.

Collagen & Bone health

Think of your bones as a sturdy framework where collagen fibers act like a supportive scaffolding. This scaffolding helps minerals, mainly calcium and phosphate, to embed and build up the bone structure, making it solid. Collagen is key for bone health because it supports the growth of new bone and the cells responsible for making it. Thanks to collagen, your bones stay strong and resilient.

Collagen peptides support bone health by being essential to bone mass. They aid in bone mineralization, the process that strengthens and hardens bones. (Source-NIH)

According to a study, Collagen peptides could benefit cartilage, tendons, and ligaments by promoting the production of elastin and specific types of collagen. (Source - NIH)

How Collagen Helps in Osteoporosis 

Research indicates that collagen supplements may help prevent bone degradation that leads to osteoporosis. (Source-NIH)

A 2018 study found that taking 5 grams of collagen peptides daily for 12 months increased up to 7% in their bone mineral density (BMD) & bone markers in 131 postmenopausal individuals with reduced bone density. The results indicated reduced bone loss and increased bone formation, especially in the femoral neck and spine. (Source-NIH)

A 2021 follow-up study with 31 postmenopausal participants from the original research found that taking 5 grams of collagen peptides daily for 4 years significantly increased bone mineral density and resulted in no fractures. (Source-NIH)

Types of collagen Peptides & Dosage

The body naturally produces collagen by breaking down dietary protein into amino acids. There are different types of collagen, with Type 1 making up 90% of the body's total collagen. Characterised by its distinct amino acid composition, Type 1 collagen is primarily found in connective tissues like skin, tendons, ligaments, and bones. The remaining 10% consists of types 2 through 28. Collagen peptides are derived from animals such as cows, pigs, and fish. Studies suggest that marine collagen is more bioavailable and proven beneficial for both osteoporosis and osteoarthritis compared to other sources. (Source-NIH)

According to a 2019 review, a safe and effective dosage of collagen supplementation ranges between 2.5 to 15 grams. (Source-NIH)

Bottom Line 

Osteoporosis leads to a reduction in bone mass and mineral density, making bones weaker and more prone to fractures. Collagen plays a crucial role in maintaining bone mass, and research indicates that collagen peptides might help improve bone mineral density. Hydrolyzed marine collagen, in particular, has shown promising therapeutic effects for osteoporosis by potentially boosting bone density, protecting joint cartilage, and alleviating pain. A daily intake of 2.5 to 15 grams of collagen is recommended for optimal benefits. Collagen peptides offer more than just a trend; they represent a significant advancement in managing osteoporosis, bringing hope to millions affected by this condition