What is Bone Health and How Can Collagen Peptides Support It?

Amidst the hustle and bustle of our society, one thing is constant: the need to move around. Your bones play a major role in helping you maintain a steady posture and easily get around. This means, keeping your bones healthy will improve their function in helping you live an active and vibrant life.

Just like any other part of your body, your bones need absolute care to stay healthy. To keep your bones healthy, you need to understand what your bones need to maintain their strength.

In this article, we’ll be taking a deep dive into bone health and the administration of collagen peptides in maintaining bone health.

What are Bones and What is Bone Health?

Bones ^[1] are sturdy structures that make up the body’s framework. These bones come together to form a skeleton which gives the body shape and support. Bones are made up of hard tissue that is surrounded by minerals, collagen and proteins, collectively called the extracellular matrix.

You should know that 90% of the bone’s organic matrix ^[2] is made up of collagen. Collagen, particularly type I collagen, is a major collagen in the bone that serves as a platform where minerals that strengthen the bone are deposited.

Before delving into bone health, let’s see what health means. Health, according to the World Health Organization (WHO), is a state of physical, social and mental well-being. Bone health encompasses the physical aspect of health and should be taken very seriously. As hard and sturdy as the bone may seem, it is necessary to ensure that the bone is well taken care of to maintain its strength and keep you on the move.

Are People Actually Concerned About Bone Health?

Despite the importance of healthy bones, many people are unfortunately not concerned about their bones. A lot of young people tend to see bone problems as a concern for the elderly and as a result, pay no mind to bone health. Some others only give attention to bone health when they come down with bone problems.

Bone health is for everyone and not just a specific group of people. Bones can become weak if they are not getting enough activity and nutrients. This may then lead to frequent fractures, dislocations or joint pain.

To save yourself the hassle of bone problems, start caring for your bones today. 

Things You Can Do to Support Your Bone Health

Paying attention to your bone health is the first step to preventing bone problems like osteoporosis later on. Here are steps you can take to support your bone health:

Be Active

Studies ^[3] have shown that increased physical activity affects bone strength positively, while decreased physical activity can lead to bone loss.

Exercising regularly goes a long way to help your bones stay strong by stimulating the release of a hormone called growth hormone, which strengthens the bone and improves bone formation.

Being active does not necessarily mean hitting the gym. You can have an active lifestyle by taking walks, jogging or dancing. Just don’t lay on the bed or sit on the couch all day. Get up and move around a little. Your bones will thank you for it.

Get Enough Calcium

Calcium ^[4] is a mineral that strengthens and hardens the bone. Calcium is a very important mineral that is needed for bone mineralization, and as such, should be available at all times. The body is unable to produce calcium and depends on your intake of calcium-containing foods, drinks and/or supplements. Calcium-containing foods include dairy products, green vegetables, canned salmon, soybeans, canned sardines and nuts.

Low calcium levels can lead to a condition called osteoporosis. Osteoporosis ^[5] is a bone condition that is characterized by reduced bone mineral density and bone mass. Here, your bones may become brittle, meaning they could easily break or fracture.

It is thus important to ensure that you are taking enough calcium to keep your bones healthy and strong.

The allowed daily calcium intake ^[4] is 1300 mg for children aged 9 to 18 years, 1000mg for adults aged 19 to 70 years, and 1200mg for adults aged over 70 years. 

Postmenopausal women (i.e. women aged above 50 years) tend to have lower calcium levels. This increases the risk of osteoporosis in postmenopausal women, and as such, they require a higher calcium intake of 1200 mg daily to maintain a healthy bone mass. This was proven by a case-control study ^[6] which showed that a healthy plant-based diet, rich in calcium, prevented bone loss in 131 postmenopausal women with osteoporosis.

Get Enough Vitamin D

Vitamin D ^[7] is important in bone formation and should be readily available to help your bones stay strong. Unlike Calcium, vitamin D can be produced by the body via the skin. In addition, vitamin D can be taken via supplements or vitamin D-containing foods such as cod liver oil, sardines, egg yolk, salmon and mackerel.

Calcium and vitamin D work hand in hand to promote bone development. Vitamin D helps the body absorb calcium, which in turn, promotes bone growth.

The allowed daily vitamin D intake [7] is 15mcg from age 1 to 70 years. Adults above 70 are to take 20 mcg of vitamin D daily.

Maintain A Healthy Weight

Studies have shown ^[8] that being obese disrupts bone metabolism which gets worse with aging. The effects of obesity on bones can cause changes in bone mineral density, a loss of bone mineral density and an increased risk of fractures. This shows that it is important to maintain a healthy weight.

One of the ways to maintain a healthy weight is by regular exercise which not only helps you prevent obesity but also helps strengthen your bones. The body mass index system, although controversial, may help determine your healthy weight.

Other ways to maintain a healthy body weight include a healthy diet, adequate water intake and stress elimination.

How Collagen Peptides Can Support Bone Health?

Collagen peptides are extracts derived from collagen and made as a supplement aimed at strengthening the bone. 

Collagen supplementation has recently gained traction in the world of supplements, and one reason for this is that it promotes bone health. 

Benefits of Collagen Peptides for Bone Health

Collagen peptide is a vital source of collagen which is needed for bone growth and development. Specific collagen peptides improve bone mineral density and increase the organic mass of bone which leads to increased mineralization of the bone and enhanced bone markers. This increase in bone mineral density will cause your bones to be stronger and is useful in the prevention and treatment of osteoporosis.

What Scientific Studies Support the Connection Between Collagen Peptides and Bone Health?

Several scientific studies have proven the connection between collagen peptides and bone health.

The first study ^[9] was a randomized controlled trial carried out among 131 postmenopausal women, which showed that daily intake of 5 g of specific collagen peptides supplementation at follow-up led to an increase in the bone mineral density and bone markers of the spine and femoral neck.

The second study ^[10], which also involved postmenopausal women, showed that daily collagen supplementation, in addition to calcium and vitamin D supplementation for one year, significantly increased bone mineral density of the spine and femoral neck in postmenopausal women. Also, there were raised bone markers in postmenopausal women.

These studies have proven the efficacy of collagen peptides with calcium and Vitamin D in the management of osteoporosis in postmenopausal women.

Absorption and Bioavailability of Collagen Peptides

Collagen needs to be broken down into smaller peptides for absorption to take place. This means that ingesting collagen as a whole would take longer to absorb. On the other hand, collagen peptides are a type of collagen that is already broken down into fragments, making it easier to absorb after ingestion.

Collagen peptides also have a high bioavailability. Bioavailability is the rate at which the active form of a substance (i.e. collagen peptide) reaches the blood circulation. The more bioavailable a substance is, the easier it is for that substance to get absorbed into the body without the need to take extra doses. The effects of specific collagen peptides, also called hydrolyzed collagen, on bone density are thus more evident because of their easy absorption and high bioavailability.

How to Take Collagen Peptides

Collagen peptides come in the form of liquid, powder, gummies and capsules. How you take collagen peptides depends on the form of the supplement that you choose.

Liquid Collagen Peptide

Liquid collagen peptide is a drinkable form of the supplement and is suitable for those who do not like taking pills. It comes in two forms which include the ready-to-drink form and the concentrated form. The ready-to-drink form is like a premade drink that does not need any form of dilution. The concentrated form requires dilution and usually comes with instructions on how to dilute.

These liquids usually come with a serving spoon or dropper to help you take the right dosage of the supplement.

Powder Collagen Peptide

This is the commonest form of collagen peptide and it can be taken with different drinks. You can mix the powder into your water, juice, or smoothie. However, some studies have shown ^[11] that caffeine disrupts collagen metabolism, and as such, should not be taken with beverages like coffee.

Collagen Peptide Capsule

This is a convenient way to take collagen supplements. Each capsule contains a measured amount of collagen powder and is easy to swallow. They are portable and usually tasteless, so you do not have to deal with an aftertaste.

Collagen Peptide Gummies

Collagen peptide gummies are a form of the supplement that looks just like gummy bears. This is more pleasing to eat and is great if you don’t want to feel like you are taking a pill.

Osteoporosis Treatments

Depending on the severity, osteoporosis can be treated conservatively without medications or with medications.

Conservative treatment without medication involves the intake of calcium and vitamin D-containing diet and/or supplements. Also, some lifestyle changes such as smoking cessation, regular exercise, reduction of caffeine intake and techniques to prevent falls are encouraged.

Medical treatment of osteoporosis involves the use of medications such as anabolic drugs and antiresorptive drugs.

Anabolic drugs ^[12] work to enhance the formation of bone. Examples of this drug include teriparatide and abaloparatide.

Antiresorptive drugs ^[13], on the other hand, reduce the resorption (breakdown) of bone. Examples of this drug include calcitonin, estrogens, bisphosphonates and denosumab.

Habits to Help Maintain Bone Health

Get Active

An active lifestyle is always good for your bones. Opt to walk rather than drive, spend more time outdoors, just keep things moving. Your bones get stronger when you are more active.

Avoid Falls

Falls increase your risk of getting a fracture or dislocation, and so avoiding this protects your bones from that trauma. Not being able to see where you are going, or walking on wet and slippery floors is a risk for falls and should be avoided. That said, make sure to move in well-lit places and on floors that are not slippery.

Engage in Weight-bearing Exercise

Exercise is a good way to strengthen your bones. Weight-bearing exercises such as brisk walking or jogging have been seen to exert a positive impact on bone mineral density, causing the bone to be stronger and healthier.

Quit Smoking

Studies have shown ^[14] that smoking tobacco alters bone turnover, ultimately leading to a reduction in bone mineral density and bone mass. Smoking is an identified risk factor for osteoporosis and bone fractures. Quitting smoking will help your bones grow stronger and remain healthy.

Reduce Alcohol Intake

Alcohol has a detrimental effect ^[15] on bone remodeling and thus, leads to a decrease in bone mass and bone mineral density. Quitting alcohol or significantly reducing alcohol intake is a lifestyle modification that will enhance bone health.

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