Low molecular weight collagen peptides may mitigate muscle stress in strength training
The study, published in the journal Nutrients, expands the evidence supporting the use of collagen for skeletal muscle health by focusing on the effect of collagen peptides on muscle damage and fatigue resulting from physical exercise.
“The scientific literature reviewed consistently supports the notion that low molecular weight collagen peptides enhance muscle strength and recovery, reduce markers of muscle stress and inflammation, and offer a practical non-invasive intervention to support skeletal muscle health,” wrote researchers from Brazil.
“These benefits are further amplified when collagen supplementation is integrated into a broader lifestyle and exercise regimen.”
Collagen and exercise
Studies indicate that collagen constitutes a third of the total protein in humans, maintaining connective tissue, skin and tendon health.
Collagen is vital for the strength and regeneration of these tissues and plays a key role in mitigating injury risk in sports and exercise, helping recovery and enhancing muscle mass.
The high concentration of the amino acids glycine, proline and hydroxyproline creates collagen’s characteristic triple-helix structure, which the body breaks down into smaller peptides that the digestive tract can easily absorb.
Most collagen supplements are, therefore, smaller peptides derived from animal bone and cartilage. However, vegan forms synthesized from genetically modified yeast and bacteria are increasingly available and growing in popularity.
Study details
The researchers reviewed eight trials that included a total of 286 participants and met the inclusion criteria. All articles were human studies using hydrolyzed collagen or collagen peptides.
The results showed positive outcomes for smaller peptides across the studies. Collagen peptides with lower molecular weights, particularly those ranging from 2,000 to 3,500 daltons, have improved bioavailability because they can pass through membranes via passive diffusion more easily. The smaller peptides had greater overall exposure in plasma over time compared to larger peptides, suggesting that the body absorbs them better.
“The data clearly indicate that collagen peptides with lower molecular weights exhibited superior pharmacokinetic properties,” the researchers wrote. “Therefore, selecting collagen supplements based on their molecular weight is crucial for maximizing their therapeutic potential and clinical efficacy in muscle health applications.”
The researchers acknowledge variations in participant baseline characteristics, such as age, fitness and muscle mass, which can influence the degree of muscle damage and response to supplementation.
Additionally, the collagen supplements studied may have different bioactive properties, and participants may have taken them at different times in relation to exercise, which may also influence the results.
Considering the limitations, the researchers noted that further standardized studies are required to clarify the underlying mechanisms.
Source: Nutrients 2024, 16(19), 3403
doi: doi.org/10.3390/nu16193403
“The effects of collagen peptides as a dietary supplement on muscle damage recovery and fatigue responses: An integrative review”
Authors: P.A. Querido Inacio et al.
