A small study found that four weeks of collagen peptide supplements increased biomarkers of bone formation and reduced inflammation in female runners, suggesting they may help support bone health.
Collagen is best known for beauty benefits. But it may also help support something every runner depends on—strong bones.
Researchers followed 22 female distance runners, ages 18 to 35, who were randomly assigned to take either 20 grams of collagen peptides or a placebo every day for four weeks.
Blood samples collected before and after the study showed that women taking collagen peptides had increased markers of bone formation and lower levels of inflammation——signs their bones were rebuilding more effectively.
That's important because female endurance runners face a higher risk of bone stress injuries and long-term conditions like osteoporosis, especially if they aren't getting enough calories to support training and recovery.
The authors say supporting bone health early is critical because about 90% of bone mass is built by age 18.
Larger, longer studies are still needed to determine whether collagen peptides can actually reduce bone injuries over time.
Source: Frontiers in Nutrition
Author Affiliations: University of Connecticut, Fitchburg State University, George Mason University, Mayo Clinic Health System, Wisconsin
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