Key Takeaways
- There is still a lack of research, looking at the benefits of collagen for gut health.
- Animal studies and limited human studies suggest that collagen may provide numerous benefits for the gut.
- Collagen may improve the integrity of the gut barrier and support the biodiversity of the gut flora.
Collagen is the most abundant protein in the human body and has been found to provide numerous benefits, such as improving the elasticity and health of the skin, aiding wound healing, and supporting joint and bone health.
But is collagen beneficial for the gut? In this article, we will look at the potential benefits of collagen for gut health, to separate facts from myths regarding collagen for digestion and gut support.
Is Collagen Good for Gut Health?
To date, most of the research on the benefits of collagen in the human body has focused on skin health and wound healing. There has also been some research on the benefits of collagen for joints and bones.
The impact of collagen on gut health is a newer topic of study, so most of what we know about the benefits of collagen for gut health come from animal studies and/or hypotheses based on the proven functions of collagen in the body and the various needs and environment of the digestive system and gut microbiome.
That said, here are some of the potential benefits of collagen for gut health:
Collagen May Improve the Health of the Gut Microbiome
The gut microbiome is the diverse ecosystem of bacteria, fungi, and other microbes that inhabit your digestive tract. These microorganisms play integral roles in the digestion, absorption, and even the production of nutrients. They also help support the immune system by fending off pathogenic invaders and maintaining the integrity of the mucosal lining of the intestines.
Collagen seems to support the gut microbiome so that you have a diverse swath of healthy microorganisms while Ing pathogenic invasion.
Collagen May Strengthen the Integrity of the Gut Lining
The entire digestive tract is lined with a thin layer of mucosal cells that together form the gut barrier. This integral part of the tissue offers protection for your entire body because it prevents the passage of large particles, toxins, and pathogens from diffusing from the inside of the digestive tract into the bloodstream and body at large.
Many different factors can compromise the integrity of this structure, leading to a condition that integrative medicine doctors refer to as “leaky gut syndrome.” Leaky gut syndrome is thought to contribute to systemic inflammation, gas, bloating, digestive distress, food intolerances, obesity, and even a higher risk of various diseases.
Collagen plays a key role in tissue repair and wound healing. Therefore, scientists believe that a diet high in collagen or collagen supplementation may help protect the integrity of the gut barrier, helping prevent leaky gut syndrome and its consequences.
Collagen May Improve Digestion
One of the main amino acids that forms collagen is glycine. Glycine plays an important role in producing stomach acid. Although we often think about stomach acid as being problematic, contributing to acid reflux, stomach acid is actually vital for breaking down nutrients for digestion and absorption. Low stomach acid can contribute to indigestion, malabsorption, and constipation.
One study found that after eight weeks of supplementing with 20 grams of collagen peptides decreased bloating and other similar digestive symptoms.
Collagen May Help Heal Stomach Ulcers
Collagen is composed of the amino acids proline and hydroxyproline, which play a key role in the regeneration of gut tissues. Plus, collagen plays an integral role in tissue repair and wound healing. Therefore, collagen supplements may help repair stomach ulcers or other structural damage in the intestines.
The intestinal cells are connected through what is known as tight junctions. These cell-to-cell connections can weaken over time, which causes leaky gut syndrome and can contribute to inflammatory bowel disease.
Essentially, there can be microscopic gaps or “holes“ in the intestinal barrier that are much larger than they should be, allowing the unwanted passage of toxins and undigested food particles. Indeed, a small study found that collagen supplementation helped repair damage to the tight junctions in the intestinal lining.
Collagen May Reduce Gut Inflammation
Because collagen may help support a healthy gut microbiome, collagen may help reduce chronic low-grade inflammation along the digestive tract. Dysbiosis in the gut microbiome (an imbalance of good vs bad gut bacteria) and/or leaky gut or damage to the gut barrier can all cause inflammation in the digestive tract.
Chronic low-grade inflammation contributes to disease states and inflammation in the digestive tract specifically can cause digestive symptoms, such as bloating, gas, diarrhea, constipation, and issues with nutrient absorption.
Animal studies have also found that collagen may increase the production of short-chain fatty acids (SCFAs), such as butyrate, naturally produced in the gut by the bacteria as the bacteria ferment prebiotic fiber and other carbohydrates we ingest. Butyrate has been shown to have anti-inflammatory properties and may help support a healthy body weight.
How to Take Collagen for Gut Health
There are different types of collagen supplements, though all collagen is sourced from animal ingredients, such as bones, connective tissues, cartilage, skin, and gelatin from fish, poultry, and beef.
Collagen in foods or collagen supplements that source the collagen from cartilage is considered raw collagen. Collagen that is sourced from gelatin has been cooked. Hydrolyzed collagen, also called collagen peptides, is further processed by breaking it down to enhance absorption.
The guidelines and recommendations for collagen supplement intake or collagen dosing in general vary depending on your primary goals of collagen supplementation, and the type of collagen you are taking.
How Much Collagen Should I Take Per Day?
Research studies typically use 2.5-15 of hydrolyzed collagen per day or 10-40 of raw collagen.
You should speak with your healthcare provider or work with a sports nutritionist to determine the best collagen regimen based on your body size, needs, and the type of collagen product you are taking. Most high-quality collagen supplements will have dosage recommendations, as well as for how to take the product on the label.
Certain nutrients enhance the absorption of collagen, so many collagen supplements include vitamin C, vitamin A, certain minerals, such as zinc and copper, and hyaluronic acid. If you are taking pure collagen, peptides, consider adding these supplements to your collagen regimen and taking them simultaneously.
Overall, despite a lack of research to date, collagen may support gut health. It is important to speak with your healthcare provider about your supplement regimen to get customized recommendations.
Also Read:
Does Collagen Make You Gain Weight?
