Collagen is the most abundant protein in the human body, providing structure to skin, bones, and connective tissues. Blood pressure is the force exerted by circulating blood against artery walls. Given collagen’s structural role, particularly in blood vessel walls, many are exploring whether supplements can influence vascular health. This article examines the current scientific evidence linking collagen intake and blood pressure regulation.
Collagen’s Role in Vascular Health
Collagen is structurally important for maintaining the arterial system. Artery walls contain an extracellular matrix rich in collagen types I and III, which determine their biomechanical properties. Type I collagen provides tensile strength, helping vessels withstand high blood flow pressure. Type III collagen, along with elastin, provides elasticity, allowing arteries to expand and contract dynamically.
An imbalance favoring the accumulation of stiffer Type I collagen can lead to arterial wall stiffening, which contributes to hypertension. When consumed, collagen is broken down in the gut into smaller components called hydrolyzed collagen peptides. These peptides are thought to influence vascular health through specific biological pathways rather than acting as direct building blocks.
One theorized mechanism involves the peptides acting as natural Angiotensin-Converting Enzyme (ACE) inhibitors. ACE converts Angiotensin I into Angiotensin II, a compound that constricts blood vessels and raises blood pressure. Certain collagen peptides, such as VGPV and GPRGF, are resistant to digestion and can be absorbed into the bloodstream. They may non-competitively block ACE action, leading to vasodilation, which reduces vascular resistance and blood pressure.
Some research also suggests that collagen peptides may increase the body’s production of Nitric Oxide (NO). NO is a gaseous molecule that signals smooth muscle cells to relax, causing vasodilation and contributing to lower blood pressure.
Clinical Findings on Collagen Supplementation and Blood Pressure
Scientific investigation into the direct effects of collagen supplementation has yielded promising results in clinical trials. A systematic review and meta-analysis of randomized, placebo-controlled trials found that collagen peptide supplementation significantly decreased systolic blood pressure (SBP). The pooled data indicated an average SBP reduction of approximately 5.04 mmHg.
The effects appear more pronounced for SBP, which is the pressure during a heartbeat. The meta-analysis did not show a statistically significant overall effect on diastolic blood pressure (DBP), the pressure measured when the heart rests. However, individual studies have shown reductions in both SBP and DBP, particularly in patients with mild hypertension or Type 2 diabetes with pre-existing hypertension.
The duration of supplementation in beneficial studies typically ranged from six to twelve weeks, with some SBP reductions seen after just six weeks. These effects are linked to theoretical mechanisms, such as the ACE-inhibitory activity of the peptides and improved arterial stiffness. The evidence suggests hydrolyzed collagen may offer a non-pharmacological way to support cardiovascular health by modestly lowering the upper blood pressure number.
Types, Dosage, and Safety Considerations
For potential blood pressure benefits, the form and source of the supplement are important. Clinical data primarily supports the use of hydrolyzed collagen, also known as collagen peptides. This form is derived from sources like bovine, marine, or porcine tissue and is broken down into small, easily absorbable amino acid chains. Effective daily dosages in trials range broadly from 900 milligrams up to 15 grams per day.
A significant safety consideration for individuals managing high blood pressure is the sodium content of certain collagen products. Pure collagen peptides typically contain little sodium, but related products like bone broth or flavored powders can contain high levels. For example, some bone broth powders contain hundreds of milligrams of sodium, which is counterproductive to healthy blood pressure. It is important to carefully examine the nutrition label for sodium, especially with an existing hypertension diagnosis.
People taking prescription medication for blood pressure should discuss supplementation with their healthcare provider. The high-protein nature of some collagen regimens could potentially alter the effectiveness of certain blood pressure drugs, such as beta-blockers like propranolol. Additionally, many collagen supplements contain ingredients like herbal extracts or high-dose vitamins that may interact with existing medications, including blood thinners. A medical consultation ensures that collagen use does not interfere with an established treatment plan.