Collagen and your bones

Quoting directly from a scientific journal article, “hydrolysed collagen has a positive therapeutic effect on osteoporosis and osteoarthritis with a potential increase in bone mineral density, a protective effect on articular cartilage, and especially in the symptomatic relief of pain.”

Collagen peptides are a form of collagen that has been broken down into smaller, absorbable pieces through a process called hydrolysis. These peptides are usually derived from bovine, marine or chicken. While they’re often promoted for improving skin, nails and hair, there are several studies that have explored their effect on bone health- particularly in the context of osteopenia and osteoporosis.

 Animal studies first suggested that collagen peptides may help improve bone structure and density.

• This led to human trials in postmenopausal women, who are particularly at risk for age-related bone loss.

In one randomised controlled trial, daily supplementation with 5g of collagen peptides for 12 months significantly increased bone mineral density (BMD) in the lumbar spine and upper femur and showed elevated levels of P1NP, a key marker of bone formation. The four-year follow-up revealed that participants continued to maintain these gains in BMD over time.

One of the main components of our bone matrix is type 1 collagen. This is what gives our bones their strength, structure and slightly flexible nature.

As our natural collagen production decreases with age, so too does our bone density. This reduction in bone mass can lead to conditions such as osteoporosis as well as an increased risk of bone fractures.

Collagen supplementation has been shown to assist with bone health as it possesses osteogenic properties. This means that collagen is not only able to influence bone formation through growth and repair, but it is also able to regulate bone loss. It does this by being able to ensure that there is the correct balance between bone resorption (breakdown) and bone formation during the bone remodelling process. Bone remodelling is a lifelong process that is vital for the maintenance of our skeleton. It is the process of ‘old’ or more mature bone tissue being removed from the skeleton, to be replaced with new bone tissue. This process is important for the micro-damages that occur from our daily activity but also for when more serious injuries occur, such as bone breakages or fractures.

I have found that many of my clients often do not/can not include dairy products such as milk, cheese or yoghurt for a number of reasons. Milk can be an easy and reliable source of calcium, so if you don’t eat dairy, it’s important to know how to get enough from other foods. Even then, you might not be getting enough calcium according to recommendations, unless you’re having about 2 cups of milk or yoghurt plus some cheese every day, along with other calcium-rich foods. If you want to know if you are getting enough it may be a good idea to track what you eat to see if you’re meeting your calcium needs.

Before I go on, calcium can sometimes get a bad rep. Its true that too much calcium from supplements can raise the risk of kidney stones or vascular calcification, especially if not balanced with K2, vitamin D3 and magnesium to ensure it’s properly used by the body and directed into the bones, not soft tissues. It’s not about loving or hating calcium,  it’s all about context.

The opinion backed by science is that consumed wisely and in combination with other nutrients, calcium supports bone health. Neglecting it altogether (especially in women post-menopause) risks creating a nutrient gap.

So how much do we need? According to the National Institute of Health, the below table is the recommended daily allowances per day.

Age Male Female
1–3 years 700 mg 700 mg
4–8 years 1,000 mg 1,000 mg
9–18 years 1,300 mg 1,300 mg
19–50 years 1,000 mg 1,000 mg
51–70 years 1,000 mg 1,200 mg
>70+ years 1,200 mg 1,200 mg

 

Here’s a table of foods that are wonderfully natural sources of calcium:

Food Amount Calcium
Milk or yoghurt 1 cup (250ml) 300mg
Cheese 30g 220–300mg
Cooked greens (eg kale) 1 cup 100–150mg
White beans (cooked) 200g 200mg
Kidney or other beans (cooked) 200g 80–100mg
Tahini 2 tbsp 120–130mg
Almonds 30g 80–85mg
Canned sardines, pilchards (with bones) 100g 300–400mg
Linseeds (flaxseeds) 30g 80mg
Cottage cheese ½ cup 70–80mg
Sesame seeds 30g 270–280mg
Sunflower seeds 30g 60–80mg
Broccoli (cooked) 1 cup 60–100mg
Orange (medium) 1 fruit 50–60mg
Peanuts, walnuts 50g 25–35mg
Blackstrap molasses 1 tbsp 150–180mg
Chia seeds 2 tbsp 170–180mg

 

My top tips:

  • Bioavailability (or how well a nutrient is absorbed) matters. For example calcium from small-boned fish may be more readily absorbed than calcium from a high-oxalate veggie like spinach.

  • Pair with vitamin D3, K2 and magnesium for optimal absorption.

  • Avoid calcium inhibitors, such as excess caffeine, salt and oxalates.

  • Take iron rich foods/supplements at separate times to calcium rich foods as they can compete in the digestive system.

  • And lastly, very high intake of phosphorus (which is found in fizzy drinks as an example) can decrease calcium absorption. Moderation is key!

So as you can see above, it is important that we are mindful of our intake and have a variety of foods.

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