Collagen for Heart Health: Key Benefits and How It Works
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Time to read 5 min
You may associate collagen with skin elasticity, joint support, or even gut health, but did you know it plays an essential role in the structure and function of your heart? This protein is not only a beauty supplement; it’s a necessary component of cardiovascular health.
Your heart beats about 100,000 times daily, pumping blood throughout the body. It relies on strong yet flexible connective tissue to handle this immense workload. That’s where collagen comes in. This structural protein helps maintain arterial integrity, supports heart muscle function, and may even contribute to reducing risk factors linked to heart disease.
But can taking collagen supplements directly benefit your heart? Let’s break it down.
Table of contents
How Collagen Works in the Heart Keeping Arteries Flexible Supporting Heart Muscle Function Collagen & Cardiovascular Health: What Science Says Can Collagen Supplements Benefit Your Heart? Choosing the Right Collagen Supplement for Heart Health Other Ways to Protect Your Heart Collagen for Cardiovascular Health: What We Know So Far
How Collagen Works in the Heart
Collagen makes up a significant portion/building block of the supporting tissues in your heart and blood vessels. In fact, collagen types I and III form the framework that keeps your heart strong yet pliable.
- Type I Collagen: The dominant form, providing tensile strength to heart tissues and blood vessel walls.
- Type III Collagen: Works alongside Type I to maintain elasticity and structural integrity.
These connective tissues can weaken when collagen production declines due to aging or other factors. Over time, this can contribute to arterial stiffness, increased blood pressure, and even heart dysfunction.
Read more: What Is the Best Type of Collagen?
Keeping Arteries Flexible
Your arteries aren't just rigid tubes; they need to expand and contract to accommodate blood flow. Collagen plays a key role in this flexibility, ensuring your vessels can handle changes in pressure without damage.
Reduced collagen levels have been linked to arterial stiffness, a key marker of cardiovascular disease. Stiff arteries make the heart work harder, potentially leading to high blood pressure and raising the risk/chances of complications like heart attacks and strokes.
Supporting Heart Muscle Function
Collagen isn’t just in blood vessels; it’s also woven into the extracellular matrix of the heart muscle. This network helps maintain the heart’s shape and function, ensuring efficient contractions and relaxation cycles.
When collagen balance is disrupted, conditions like dilated cardiomyopathy (where the heart muscle weakens and enlarges) can develop. Studies suggest that maintaining healthy collagen levels may support optimal heart function and lower the risk of cardiac remodeling, where the heart’s structure changes in response to stress or disease.
Collagen for Heart Health: What Science Says
While direct research on collagen supplements and heart health is still emerging, several studies have explored its potential benefits.
Study 1: Impact on Cholesterol & Arterial Stiffness
A 2017 research published in the Journal of Atherosclerosis and Thrombosis examined the effects of collagen supplementation on atherosclerosis, a condition characterized by plaque buildup in the arteries. Participants who took 16 grams of collagen tripeptide (CTP) daily for six months experienced:
- A reduction in LDL (“bad” cholesterol) relative to HDL (“good” cholesterol)
- Lower levels of advanced glycation end-products (AGEs), harmful compounds linked to vascular aging
- Improved arterial flexibility, as measured by the cardio-ankle vascular index (CAVI).
Study 2: Collagen Peptides & Cardiovascular Biomarkers
A 2023 review in The British Journal of Nutrition analyzed 12 randomized controlled trials involving 748 participants. The results showed that collagen peptide supplementation led to:
- Reduced systolic blood pressure, an important factor in heart disease prevention.
- Lower LDL cholesterol levels, supporting healthier arteries.
- Decreased body fat, which can contribute to better cardiovascular function.
Study 3: Effects on Blood Flow & Circulation
Collagen also supports the endothelial lining of blood vessels, which regulates blood flow. A study investigating the effects of hydrolyzed collagen peptides found that supplementation improved circulation and nitric oxide production, which helps arteries relax and expand more efficiently.
Can Collagen Supplements Benefit Your Heart?
Based on current research, collagen may offer several heart-related benefits:
- Supports arterial flexibility, reducing stiffness and improving blood flow.
- Helps regulate cholesterol levels, potentially lowering LDL while boosting HDL.
- Promotes heart muscle strength, aiding in overall cardiovascular function.
- May help lower blood pressure, easing strain on the heart.
- Enhances circulation, improving oxygen delivery throughout the body.
However, collagen supplements should not replace a heart-healthy lifestyle. They work best when combined with good nutrition, exercise, and proper medical care.
Choosing the Right Collagen Supplement for Heart Health
Not all collagen supplements are created equal. To maximize cardiovascular benefits, keep these key factors in mind:
1. Opt for Hydrolyzed Collagen Peptides
Hydrolyzed collagen (also known as collagen peptides) is broken down into smaller amino acid chains for better absorption. Look for supplements with a low molecular weight (2-3 kDa) for optimal bioavailability.
2. Stick to Clinically Effective Dosages
Research suggests that 5 to 16 grams of collagen daily is ideal for cardiovascular benefits. Lower doses may not provide noticeable effects, while excessively high doses could be unnecessary.
3. Look for Additional Heart-Healthy
IngredientsSome collagen supplements include complementary ingredients that enhance cardiovascular health:
- Vitamin C: Key for producing collagen (collagen synthesis) and antioxidant protection.
- Hyaluronic Acid: Supports tissue hydration and elasticity.
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Proline & Glycine: Key amino acids that promote collagen formation.
4. Choose a Trusted Brand
Quality matters. Select supplements that undergo third-party testing to ensure purity and effectiveness.
Other Ways to Protect Your Heart
While collagen supplements can be beneficial, they work best when paired with a heart-friendly lifestyle:
Stay Active
Regular exercise strengthens your heart, improves circulation, and helps maintain healthy cholesterol levels. Even 30 minutes of moderate activity most days can make a big difference.
Eat a Nutrient-Dense Diet
Prioritize foods that naturally support collagen production, including:
- Lean proteins (chicken, fish, eggs)
Vitamin C-rich fruits (oranges, berries, kiwi) - Leafy greens (spinach, kale)
- Omega-3 sources (salmon, flaxseeds, walnuts)
- Prioritize Restful Sleep
- Lack of sleep is linked to increased cardiovascular risk. Get 7-9 hours of good-quality and restful sleep per night to support heart function and overall well-being.
- Limit Processed Foods & Alcohol
- Excess sugar, refined carbs, and alcohol can contribute to inflammation and artery damage. Moderation is key.
Collagen for Cardiovascular Health: What We Know So Far
Collagen is not just a skin-boosting protein; it’s an integral part of your cardiovascular system. While research is still developing, early studies suggest collagen supplementation may support arterial health, improve cholesterol levels, and promote better heart function.
That said, supplements work best when combined with a balanced lifestyle. Exercise, nutritious food, and proper rest remain the foundation of heart health.
If you’re considering adding collagen to your routine, go for a high-quality product and consult with your healthcare provider for personalized guidance.
