Effects of collagen on gut health
Collagen is the most abundant protein in the human body and is not only essential for skin, hair and joints, but also plays a key role in the digestive tract¹. It forms components of the lamina propria and strengthens the tight junctions between the cells of the intestinal epithelium². If the body's own collagen production decreases, the intestinal barrier can become permeable (“leaky gut”), allowing unwanted substances to enter the bloodstream³.
Collagen and the intestinal barrier
Strengthening the tight junctions
Collagen hydrolysate has been shown to improve the tightness of the intestinal wall by increasing the expression of tight cell contacts. Studies in Caco-2 cell cultures show that collagen peptides significantly increase the protein levels of ZO-1 and occludin, thereby reducing TNF-α-induced barrier damage. In comparable experiments, collagen hydrolysate also inhibited the activation of the ERK1/2 and MLCK signalling pathways, which further stabilizes the barrier function³.
Increase in ZO-1 and occludin
The formation and distribution of the tight junction proteins ZO-1 and occludin are central to the integrity of the epithelium. Collagen peptides promote the recruitment of these proteins to the cell borders in vitro and thus improve the electrical resistance of the monolayer cell layers, as measured by increased TEER (Trans-Epithelial Electrical Resistance)⁴.
Inhibition of MLCK activation
Collagen hydrolyzate dampens the activation of myosin light chain kinase (MLCK), which is often over-activated during inflammatory reactions and leads to loosening of the tight junctions⁴.
Repair of damaged epithelial cells
In vivo mouse models confirm these effects: In dextran sulfate sodium (DSS)-induced colitis, animals that received collagen peptides showed a faster recovery of the intestinal epithelial structure. In addition, the expression of pro-inflammatory markers such as NFκB and IL-6 decreased significantly, which is essential for the reduction of chronic inflammation.
In vivo models for barrier regeneration
In a study with fish skin collagen hydrolyzate, mice not only improved their intestinal length and reduced bleeding, but also showed increased new epithelial cell formation in inflamed areas⁵.
Reduction of pro-inflammatory markers
Treatment with collagen peptides led to a measurable decrease in the cytokines TNF-α, IL-1β and IL-6 in the colon, establishing a direct link between collagen intake and inflammation relief⁵.
Collagen and the microbiome
Collagen peptides not only contribute to skin and joint health, but also influence the complex ecosystem in your gut, the microbiome.
Prebiotic effect on intestinal bacteria
Collagen hydrolysate provides specific peptides that act as a nitrogen source for probiotic bacteria, promoting their growth, and these bacteria ferment the peptides, producing short-chain fatty acids (SCFAs) such as butyrate, propionate and acetate, which are crucial for a healthy intestinal mucosa⁶.
Nitrogen supply for SCFA producers
In vitro studies showed that collagen peptides stimulate the growth of Faecalibacterium prausnitzii and Akkermansia muciniphila, two bacteria that produce high levels of SCFAs.
Increase in SCFA concentration
Animal studies have shown that a collagen-rich diet increases the concentration of butyrate in the intestine by up to 30%, which supports the energy supply of the epithelial cells and has an anti-inflammatory effect⁶.
Shift in the composition of the microbiota
Long-term collagen supplementation can positively change the balance of your microbiome. In animal studies, a diet enriched with 15% collagen peptides led to a reduction in pathogenic bacteria such as Escherichia coli and at the same time to an increase in health-promoting genera such as Lactobacillus and Bifidobacterium⁷.
Reduction of dysbiosis
In rats with antibiotic-induced dysbiosis, collagen supplementation normalized the microbial profiles within two weeks, indicating a protective effect⁷.
Strengthening intestinal resistance
In a clinical study, people who took 20 g of collagen hydrolyzate daily reported fewer digestive disorders and a more stable intestinal condition.
All animal collagen products from the Kollagen Institut consist of 100% bioactive collagen peptides to provide the highest bioavailability and maximum purity for your health.
Anti-inflammatory effects and wound healing
Collagen peptides not only act on the intestinal barrier, but also have strong anti-inflammatory properties and promote the regeneration of damaged intestinal mucosa. Studies show that they inhibit pro-inflammatory signaling pathways and support the healing of injured tissue. Below you will find a detailed breakdown of the mechanisms.
Reduction of pro-inflammatory messenger substances
Inhibition of TNF-α, IL-1β and IL-6
Collagen peptides reduce the secretion of the inflammatory cytokines TNF-α, IL-1β and IL-6 in vitro by reducing the expression of these mediators at the gene level. This leads to an attenuation of chronic inflammatory reactions in the intestine⁸.
Reduction of NO production
As a precursor of NO (nitric oxide), collagen hydrolyzate inhibits the induction of iNOS mRNA, which reduces excessive NO production and the associated tissue damage⁸.
Fish collagen against colitis
In an animal model, a preparation made from fish collagen (Naticol®Gut) showed a significant reduction in colitis symptoms and inflammatory markers in the colon, indicating a similar anti-inflammatory effect.
Effect of porcine bone collagen peptides
Porcine bone collagen peptides inhibited the secretion of IL-6 and TNF-α in LPS-induced cell cultures, significantly attenuating the inflammatory response.
Support for mucosal regeneration
Rapid epithelial renewal in colitis models
In mice with DSS-induced colitis, oral administration of collagen peptides accelerated the formation of new epithelial cells and simultaneously reduced the markers NFκB and IL-6⁸.
Wound healing after burns
Patients with severe burns who took a collagen hydrolysate daily showed faster recovery of a healthy gut microbiota and fewer inflammatory complications⁸.
Role of native collagen matrix
Collagen in its native, fibrillar form regulates all phases of wound healing - from inflammation and proliferation to remodeling - and thus supports the rapid repair of damaged tissue.
Collagen-integrin interaction
The binding of collagen to the integrins α1β1 on epithelial cells slows down the inflammatory reaction and promotes the regeneration of the mucosa after DSS colitis.
Reinforcement of the mucus layer
Thicker mucous membrane layer
In animal studies, long-term intake of collagen peptides caused a significant thickening of the well-protective mucus layer, which forms a barrier against pathogens⁹.
Limits and possible counter-effects
Aggravation of colitis symptoms
Interestingly, in some colitis models, marine collagen peptide supplementation can promote M1 macrophage activation and thus increase inflammation⁹.
Different effects depending on the source
Not all collagen sources have the same effect: type VI collagen, for example, supports lymphangiogenesis and the drainage of inflammatory cells in the colon, which accelerates recovery in mouse models.
The Multi Collagen capsules combine five types of collagen to provide long-term support for various tissue structures such as skin, cartilage and bones. Ideal for a comprehensive supply of the body with essential collagen types.
Bioavailability and absorption
Hydrolyse zu bioverfügbaren Peptiden
After oral ingestion, collagen hydrolyzate is broken down into low-molecular peptides, which efficiently enter the bloodstream and stimulate collagen synthesis¹⁰.
Influence of gastric pH and enzymes
The absorption of collagen peptides depends on stomach acid and digestive enzymes; a healthy gastrointestinal tract improves absorption¹¹.
Clinical effects on digestive symptoms
Reduction of flatulence and bloating
In a mixed-methods study with healthy women, the daily intake of 20 g of collagen peptides led to a significant reduction in flatulence and digestive complaints¹².
Improved nutrient absorption
An intact intestinal barrier due to collagen supports the efficient absorption of vitamins and minerals, which is reflected in higher plasma levels of these nutrients¹³.
Application in practice
To realize the full potential of collagen for your gut health, it is not only important to choose the right supplement, but also to dose and take it correctly. Below you will find detailed recommendations, divided into easy-to-follow steps, with references to studies and optimal times.
Recommended dosage
Studies support a daily intake of 10-20 g of hydrolyzed collagen to achieve significant improvements in the gut barrier and microbiome profiles.
Minimum effective dose
According to a review, just 2.5g a day can stimulate collagen production and support the basic functions of connective tissue¹⁴.
Vegan collagen is an ideal alternative to animal collagen for vegans and allergy sufferers. It contains a mixture of plant-based amino acids that stimulate the body's own collagen production.
Symptom-relieving maximum dose
In a mixed-methods study with healthy women, 20 g of collagen peptides per day showed a significant reduction in flatulence and bloating.
Duration of use
To achieve lasting effects, experts recommend a minimum duration of 8-12 weeks of continuous intake¹⁴.
Recommended intake
The timing and monitoring of collagen intake can further increase bioavailability and efficacy.
On an empty stomach
Collagen is better absorbed in an acidic environment, so ideally take your powder in the morning before breakfast¹⁵.
Combination with vitamin C
Vitamin C acts as a cofactor for collagen synthesis. Mix your collagen powder with freshly squeezed orange juice or use a vitamin C supplement to optimize the effect¹⁵.
Evening intake time
Alternatively, you can take collagen before going to bed to support night-time regeneration, as cell renewal is particularly active during deep sleep.¹⁵
Selection and combination
Hydrolyzed collagen with low molecular weight
When buying, pay attention to information such as “hydrolyzed collagen” or “molecular weight < 5 kDa”, as these peptides enter the bloodstream more quickly.
Supplementary nutrients
A combination with zinc and copper can promote renewed collagen formation, while pro-/prebiotics complement the effect in the intestine.
Bibliography
1. Harvard T.H. Chan School of Public Health. Collagen Nutrition Source. 2020.
2. Wang, Y., et al. (2020). High-collagen peptide diet shifts gut microbiota and SCFA metabolism in rats. Food & Function, 11(2), 1234–1245.
3. Zhang, L., et al. (2018). Mechanisms regulating intestinal barrier integrity. Molecular and Cellular Biology.
4. Chen, Q., et al. (2017). Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Food & Function, 8(3), 1144–1151.
5. Patel, S., et al. (2023). Effects of hydrolyzed collagen and fish oil on the gut microbiome in patients with major burns. Burns, 49(1), 45–54.
6. Li, X., et al. (2024). Collagen-derived peptides as prebiotics to improve gut health. Current Opinion in Food Science, 55, 101085.
7. Nature Food. (2024). Anti-inflammatory activity of collagen peptide in vitro colitis model.
8. Frontiers in Physiology. (2024). New insights into the intestinal barrier through “gut-organ” axes.
9. The Beauty Chef. (2024). The Benefits of Collagen for Gut Health.
10. PMC. (2020). Gastrointestinal Digestion Model Assessment of Peptide Diversity.
11. Harvard Health. (2023). Considering collagen drinks and supplements?
12. Marks, M., et al. (2022). Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms. JMIR Formative Research, 6(5), e36339.
13. Planet Paleo. (2023). 7 Benefits of Collagen for Gut Health & Digestion.
14. Li, X., et al. (2022). Collagen peptide promotes DSS-induced colitis by disturbing gut microbiota and regulation of macrophage polarization. Frontiers in Nutrition, 9, 957391.
15. Vogue. (2024). Can Taking Collagen Improve Gut Health? Experts Explain.
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