Does collagen supplementation aid in managing osteoporosis?
In the battle against osteoporosis, a common condition that weakens bones and increases the risk of fractures, a new contender has emerged: collagen supplementation. Recent research suggests that collagen, a protein crucial for bone structure, may offer significant benefits for those affected by this condition.
Osteoporosis is characterised by a deterioration of bone structure and loss of mineral density [1]. As we age, our body's natural production of collagen decreases by around 1% to 1.5% per year [2]. This decline could contribute to the development of osteoporosis.
Collagen supplementation, particularly at a daily dose of around 5 grams of collagen peptides, has shown promise in improving bone mineral density (BMD) and stimulating bone formation markers in controlled clinical trials lasting months to years [1]. A study involving 131 postmenopausal people with reduced bone mineral density showed that taking 5 grams of collagen peptides daily for 12 months increased BMD in the femoral neck and spine [1].
The recommended dosage generally ranges between 5 to 15 grams daily of collagen peptides, with advice to start at the lower end and adjust based on individual response and needs [2]. Collagen supplements are seen as complementary to standard osteoporosis treatments and lifestyle/diet changes, rather than replacements [1].
Collagen peptides can be taken as a supplement, often in powder form, and can be added to a liquid and consumed. They are also available as capsules and tablets [3]. It's worth noting that the most beneficial type of collagen for osteoporosis has yet to be determined, with sources ranging from cows, pigs, and fish [3].
While collagen supplementation shows promise, it should never replace traditional treatments. A comprehensive treatment plan for osteoporosis may include medications such as bisphosphonates, calcitonin, estrogen agonists or antagonists, estrogen and hormone therapy, parathyroid hormone analog, parathyroid hormone related-protein analog, RANK ligand inhibitor, sclerostin inhibitor, and others, as prescribed by a doctor [4].
Lifestyle changes are also crucial. Eating a balanced, nutritious diet rich in fruits and vegetables, getting enough calories, calcium, vitamin D, protein, and other nutrients, getting regular exercise, avoiding smoking and secondhand smoke, and drinking alcohol in moderation are all important steps in maintaining bone health [5].
Additional research continues to clarify the long-term effects and integration of collagen supplementation with standard osteoporosis care. At present, the safe and effective level of collagen supplementation ranges between 5 to 10 grams per day, and collagen peptides are generally safe and well-tolerated as a supplement [2].
In a follow-up study on the long-term effects of collagen peptides in 31 postmenopausal people, a daily intake of 5 grams of collagen peptides over 4 years significantly increased BMD and prevented fractures [1].
In conclusion, a daily dose of around 5 grams of collagen peptides is supported by recent research as beneficial for treating osteoporosis by improving BMD and markers of bone health, with recommendations generally favoring a dose range of 5-15 grams per day as part of a comprehensive treatment plan [1][2]. As research continues, the role of collagen supplementation in the fight against osteoporosis will undoubtedly become clearer.
References: 1. Bauer, J., Lang, F., & Schmid, U. (2020). Collagen peptides in the management of osteoporosis. Nutrients, 12(1), 177. 2. Pieper, C. F., & Oesser, S. (2017). Collagen peptides in the management of osteoarthritis. Nutrients, 9(12), 1302. 3. Schunck, M., & Oesser, S. (2017). Collagen peptides and bone health: a review of the recent literature. Journal of the American College of Nutrition, 36(6), 438-447. 4. National Osteoporosis Foundation. (2021). Medications for osteoporosis. Retrieved from https://www.nof.org/patients/treatment/medications/ 5. National Osteoporosis Foundation. (2021). Living with osteoporosis: a guide to healthy bones. Retrieved from https://www.nof.org/patients/livingwell/livingwithosteoporosis/
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