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January 4, 2025 — The global dietary supplements market, valued at $178.8 billion in 2023, is booming, with collagen, omega-3, and whey among the most sought-after products for boosting bone and joint health. Keith Baar, a molecular exercise physiologist at UC Davis Health, has been at the forefront of studying the impact of these supplements on musculoskeletal health.
The Role of Collagen in the Body
Collagen, the most abundant protein in the human body, forms the foundation of tendons, ligaments, and bones. According to Baar, collagen turnover is essential for maintaining musculoskeletal function. Foods rich in collagen, such as animal tissues and bone broth, provide key building blocks for the body to produce new collagen.
However, vegetarians and vegans may face challenges in meeting their collagen needs and might benefit from supplementation with amino acids like glycine and proline, critical for collagen synthesis.
The Science Behind Collagen Supplements
Baar’s research highlights the positive effects of hydrolyzed collagen supplements, particularly for older adults and individuals with osteoarthritis. “Collagen supplements increase markers of collagen synthesis, which can alleviate symptoms like knee pain and restricted movement,” Baar explained.
However, he cautions consumers to choose high-quality collagen derived from animal skins rather than bones, which may contain heavy metals. For optimal benefits, supplementation must be combined with a diet low in caffeine, as excessive caffeine intake can impair collagen production.
Collagen and Whey: A Powerful Duo
While collagen is critical for connective tissue, whey protein excels at supporting muscle synthesis. A study led by Baar and collaborators at Maastricht University found that combining whey and collagen supplements enhances both muscle and connective tissue health. “Whey provides leucine for muscle building, and collagen supplies glycine for connective tissue,” Baar noted. This balanced blend optimizes musculoskeletal benefits.
Omega-3 Fatty Acids and Bone Health
Fish oil and omega-3 supplements have long been touted for their anti-inflammatory properties. Baar’s studies reveal that these benefits extend to reducing inflammation-associated musculoskeletal injuries. However, omega-3s alone do not appear to directly influence collagen turnover in tendons and ligaments without inflammation.
Conclusion
Collagen, whey, and omega-3 supplements each play distinct roles in promoting bone and joint health. While collagen supports connective tissue, whey aids muscle building, and omega-3s combat inflammation. For individuals seeking to enhance their musculoskeletal health, a strategic combination of these supplements, paired with a nutrient-rich diet, offers promising results.
As the dietary supplement industry grows, research like Baar’s continues to illuminate how these products can improve quality of life for people of all ages.
