Barbell Medicine Podcast Episode #250: Is Collagen Protein a Scam?
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Nov 17, 2023 The podcast discusses the effectiveness of collagen protein in improving tendons, pain, and skin elasticity. It explores the role of exercise in osteoarthritis and debunks misconceptions about its negative effects. The hosts analyze the limited benefits of collagen protein compared to other forms of protein and highlight the influence of marketing on its popularity.
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Collagen's Role and Supplement Nature
- Collagen is the main protein supporting connective tissues like tendons, bones, and skin, making up 90% of it in the body as type 1.
- Despite its abundance, collagen supplements are just broken down proteins and do not uniquely target connective tissue synthesis.
Collagen's Ineffectiveness on Tendons and Pain
- Collagen supplementation does not increase tendon size or function, nor does it reliably reduce knee osteoarthritis pain.
- Studies show minimal or no clinically significant pain improvement with collagen supplements compared to placebo or glucosamine.
Unclear Effects of Collagen on Skin
- Evidence on collagen supplements improving skin hydration and elasticity is unclear and methodologically limited.
- Many studies combine collagen with other ingredients, making it hard to isolate collagen's true effect on skin health.