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Five Phase Multi Collagen Complex

Also known as: Five Phase Multi Collagen Complex, Multi-collagen peptides, Hydrolyzed collagen, Collagen complex, Hydrolyzed Collagen Peptides

Overview

Five Phase Multi Collagen Complex is a proprietary blend of hydrolyzed collagen peptides derived from multiple sources, typically including types I, II, III, V, and X collagen. Collagen is the most abundant structural protein in the human body, primarily found in skin, bones, cartilage, tendons, and ligaments. This complex is sourced from bovine, chicken, fish, and sometimes eggshell membranes, designed to provide multiple collagen types for broad tissue support. It is primarily used to support skin health (hydration, elasticity, wrinkle reduction), joint health (pain reduction, cartilage support), bone density, and muscle/connective tissue maintenance. Hydrolyzed collagen peptides are small chains of amino acids that are more bioavailable than native collagen, allowing for better absorption and systemic distribution. Research on collagen supplementation has increased in recent years, with numerous randomized controlled trials and meta-analyses supporting its benefits.

Benefits

Hydrolyzed collagen supplementation has demonstrated several benefits. Meta-analyses of RCTs show oral hydrolyzed collagen improves skin hydration, elasticity, and reduces wrinkle depth significantly over 8-12 weeks with doses typically around 2.5–10 g/day. Other meta-analyses report statistically significant reductions in joint pain and improvements in function over the short to medium term (up to 6 months) in osteoarthritis patients, with doses around 5 g/day. RCTs in postmenopausal women indicate that 5 g/day of collagen peptides, combined with vitamin D and calcium, can slow bone mineral density loss and increase bone formation markers over 3-12 months. There is also potential for improvements in muscle mass and connective tissue remodeling, though evidence is less conclusive. Benefits are generally observed after 8-12 weeks of daily supplementation, with some joint pain relief reported as early as 4 weeks.

How it works

Collagen peptides provide amino acids and bioactive peptides (e.g., proline-hydroxyproline) that stimulate fibroblast activity and collagen synthesis in skin, cartilage, and bone. This enhances extracellular matrix remodeling in connective tissues and may upregulate collagen production and reduce inflammation in joints. Hydrolyzed collagen peptides are absorbed as di- and tri-peptides, detectable in plasma within hours post-ingestion. These peptides interact with fibroblasts in skin and connective tissue, as well as osteoblasts in bone, promoting collagen production and tissue repair. Vitamin C is essential for collagen cross-linking and synthesis, enhancing the overall effectiveness of collagen supplementation.

Side effects

Hydrolyzed collagen is generally recognized as safe with excellent tolerability. Common side effects, occurring in more than 5% of users, are rare and may include mild gastrointestinal discomfort such as bloating or mild nausea. Uncommon side effects (1-5%) may include allergic reactions in individuals sensitive to source proteins (e.g., fish, bovine). Rare side effects (less than 1%) include no serious adverse events reported in high-quality RCTs. There are no significant drug interactions documented. Contraindications include allergy to collagen sources (e.g., fish, bovine, chicken). Pregnant or breastfeeding women should consult healthcare providers due to limited data in these populations.

Dosage

The minimum effective dose is approximately 2.5 g/day for skin benefits and 5 g/day for joint and bone health. Optimal dosage ranges are commonly between 5-10 g/day in clinical trials. The maximum safe dose is up to 10 g/day, as shown in trials; higher doses lack extensive safety data. Daily dosing can be taken with or without food, with absorption peaking within 4-6 hours post-ingestion. Hydrolyzed collagen peptides are preferred for bioavailability. Co-administration with vitamin C may enhance collagen synthesis. Vitamin C is a required cofactor for collagen cross-linking and synthesis.

FAQs

Is Five Phase Multi Collagen Complex effective for joint pain?

Evidence supports that collagen peptides reduce joint pain in osteoarthritis, with consistent improvements observed at 5 g/day over 3-6 months.

How long before seeing skin improvements?

Skin improvements are typically observed after 8-12 weeks of daily supplementation with hydrolyzed collagen peptides.

Are there any safety concerns?

Hydrolyzed collagen is generally safe with minimal side effects; individuals should be aware of potential allergic reactions to the source proteins.

Can collagen reverse bone loss?

Collagen may increase bone formation markers and slow bone mineral density loss but is not proven to reverse osteoporosis.

Is collagen better than other protein supplements?

Collagen provides specific amino acids beneficial for connective tissue, unlike general protein supplements which offer a broader amino acid profile.

Research Sources

https://www.nmi.health/wp-content/uploads/2023/02/NMJ_Collagen_A-Review-of-Clinical-Use-and-Efficacy.pdf – This meta-analysis, including 5 RCTs, examined the effects of collagen supplementation (5 g/day) on osteoarthritis and bone health. The findings indicated improved joint pain and increased bone formation markers, especially when combined with vitamin D and calcium, though bone degradation markers remained unchanged. The study acknowledges limitations such as heterogeneity in collagen types and study designs, and the long-term effects remain unclear.
https://www.cureus.com/articles/207671-exploring-the-impact-of-hydrolyzed-collagen-oral-supplementation-on-skin-rejuvenation-a-systematic-review-and-meta-analysis – This systematic review and meta-analysis of RCTs explored the impact of oral hydrolyzed collagen on skin rejuvenation. The results showed that oral hydrolyzed collagen significantly improved skin hydration, elasticity, and reduced wrinkles compared to placebo (p<0.05). The review notes variability in collagen doses and formulations, and some studies were industry-funded but independently verified.
https://www.mdpi.com/2073-4360/13/22/3868 – This narrative review of clinical studies on collagen examined its effects on skin, bone, sarcopenia, and wound healing. The review found that collagen peptides stimulate collagen synthesis and improve clinical outcomes in skin and bone health, while evidence for muscle and wound healing is emerging but less robust. The authors highlight the need for more large-scale RCTs due to the mostly short-term nature of the studies reviewed.
https://academic.oup.com/nutritionreviews/article/80/6/1497/6380930 – This targeted literature review provides an overview of collagen supplementation and its effects on various health outcomes. It highlights the potential benefits of collagen for skin health, joint pain reduction, and bone density, while also acknowledging the need for further research to fully understand its long-term effects and optimal dosages.
https://www.science.gov/topicpages/t/targeted+literature+review – This resource provides access to targeted literature reviews on various scientific topics, including collagen supplementation. These reviews offer comprehensive summaries of the existing research, helping to identify key findings, research gaps, and potential areas for future investigation.