Intermittent fasting is fast becoming the go-to diet for achieving different health goals, most importantly, weight loss. Many celebrities, business tycoons, and famous entrepreneurs have endorsed this transformative fasting strategy as the sure-shot way to a healthier mind and body.
Intermittent fasting is an eating pattern where you fast for a certain number of hours a day and reserve calorie intake to a small eating window. When you do this, in the fasting period, your body uses up the glycogen stores it utilizes for energy and undergoes a “metabolic switch.” With this metabolic switch, the body enters a state known as ketosis, where the liver produces ketones from the stored fat reserves to use as an energy source.
There are several intermittent fasting techniques, the most common being 16/8, where you fast for 16 hours and eat calories in the eight-hour feeding window. Some fasters like to do the 5/2 fasting schedule, where they eat normally for five days of the week, and on two non-consecutive days, they limit calorie intake to 500-600 calories. Yet more advanced fasters prefer to go for OMAD fasting (one meal a day), 36-hour fasts, and monk fasts, with extreme fasters also taking it as far as a 60-hour fast.
Many variants of intermittent fasting exist, like water fasting and fat fasting, each with its own special benefits. People also work out towards the end of the fasting period to lose fat and gain muscle simultaneously.
Despite its growing popularity, one of the most overlooked benefits of intermittent fasting is its significant impact on collagen production within the body. We need collagen, a protein, for healthy skin, nails, joints, and hair. Recent research suggests that intermittent fasting can assist in stimulating the body’s production of collagen. This article examines the relationship between intermittent fasting and collagen production, supporting the theory with scientific studies and research. Keep reading to discover the connection between intermittent fasting and collagen synthesis.
What is Collagen?
Among the different kinds of proteins in the human body, collagen is the most abundant, accounting for 30% of the total protein composition. It is a building block for muscles, skin, tendons, bones, ligaments, and other kinds of connective tissue. You can also find collagen in the blood, intestinal lining, and organs.
All proteins are made from amino acids, and collagen is no exception. Proline, glycine, and hydroxyproline are collagen’s main amino acids. These three amino acids are grouped to form protein fibrils in the famous triple helix structure.
Role of Collagen in the Body
The main role of collagen is to provide strength, structure, and support to the body. Its specific roles are:
- Helping the formation of fibroblasts in the dermis, thereby helping the formation of new skin cells.
- Replacement of dead skin cells.
- Giving a protective covering to the different vital organs in the body.
- Providing skin strength, structure, and elasticity.
- Blood clotting.
What are the Different Types of Collagen in the Body?
To date, researchers have identified 28 types of collagen. The differentiation is based on the molecule assembly, the cell components, and the location of the collagen in the body. All these different collagen fibrils consist of a triple helix structure.
Here are the main types of collagen as well as their various functions:
- Type I: This consists of 90% of the collagen in the body, and it is densely packed, providing structure to ligaments, tendons, bones, and skin.
- Type II: It is found in the elastic cartilage that supports joints.
- Type III: It is found in organs, arteries, and muscles.
- Type IV: This can be found in the different layers of the skin.
- Type V: It is found in the cornea, some skin layers, and the hair and tissue of the placenta.
What Factors Affect Collagen Production?
Here are the different factors that can affect collagen production in the body:
- Age: With age, collagen production naturally diminishes, which leads to sagging skin, wrinkles, as well as pain in the joints.
- Nutrition: Consumption of proteins and vitamin C can help produce collagen in the body.
- Sun Exposure: Collagen fibers can get damaged from prolonged exposure to UV rays, which can cause skin damage and premature aging.
- Smoking: Collagen production reduces if you smoke, causing skin damage and premature aging.
- Stress: Chronic stress causes increased production of the stress hormone cortisol, which can potentially inhibit collagen production.
- Exercise: If you exercise regularly, collagen production increases.
- Sleep: If you can get enough quality sleep, your body’s production of collagen increases. This is because the body repairs and regenerates itself when you sleep.
Apart from these factors, it has also been found that fasting, especially intermittent fasting, can increase collagen production. We shall take a look at this phenomenon now.
What is the Relationship Between Intermittent Fasting and Collagen Production in the Body?
Intermittent fasting can stimulate collagen synthesis in multiple ways. Check them out here:
Intermittent Fasting Increases Human Growth Hormone Secretion
It has been proven that intermittent fasting can increase and enhance the secretion of an important hormone, Human Growth Hormone (HGH). HGH is a very important regulator of collagen production in the body. HGH stimulates collagen production in two ways. Firstly, it helps the fibroblasts differentiate into myofibroblasts, cells that produce collagen. Secondly, HGH upregulates collagen gene expression.
A study published in the Nutrition Research journal revealed that 24-hour intermittent fasting led to an immense increase in HGH levels in both women and men [1]. Another study proved that a 37.5-hour fast elevated basal HGH concentration by 10-fold and additionally reduced the metabolic clearance of HGH. [2]
As we know, HGH is essential for collagen synthesis. This increase in HGH levels during intermittent fasting suggests that the latter is a very useful tool for increasing collagen production in the human body.
Intermittent Fasting Induces Autophagy
Cancer.gov defines autophagy as “ A process by which a cell breaks down and destroys old, damaged, or abnormal proteins and other substances in its cytoplasm (the fluid inside a cell). The breakdown products are then recycled for important cell functions, especially during periods of stress or starvation.”
As the body ages, it gets increasingly exposed to free radicals from the food we eat, the air we breathe, and the different products we use daily. This stresses out the individual cells and causes them to get damaged faster than normal. These damaged cells can linger in connective tissues and organs, causing inflammation and disease. Autophagy removes the task of maintaining these useless and inefficient cells in the body. It frees it to fight inflammation, deter diseases, and line the body up for optimal functioning.
After age 30, the fibroblasts in the skin begin to store more waste, slowing down the collagen-producing and autophagy rates. This then causes a deterioration of the fragility and integrity of the skin and leads to sagging and wrinkled skin. Hence, an increased autophagy rate will help clean the fibroblasts, removing unwanted cellular debris and slowing down the signs of skin aging.
A study found that intermittent fasting induced autophagy in mice, helping remove dead and damaged cells and produce healthy and new cells. [3]
As we know, autophagy is crucial for collagen synthesis, and increased autophagy rates brought about by intermittent fasting lead to improved and increased collagen synthesis by inference.
Intermittent Fasting Reduces Inflammation
Intermittent fasting can reduce body inflammation in many ways. It reduces oxidative stress by producing antioxidants, promotes autophagy, lowers insulin levels, activates anti-inflammatory pathways, and modulates the gut microbiome, all contributing to reduced inflammation.
A study found that intermittent fasting reduces chronic inflammation in mice by activating an anti-inflammatory pathway known as the Nrf2 pathway. [4]
As we know, inflammation is a big cause of collagen breakdown. Hence, the above reduction in inflammation in the mice suggests that intermittent fasting can help protect collagen.
Intermittent Fasting Improves Gut Microbiome
There are several ways in which intermittent fasting can improve gut health. Firstly, it improves the motility of the gut, helping the digestive system move food through the GI tract. Secondly, it improves the gut microbiota, modulating the composition of the trillions of microorganisms residing in the gut. Thirdly, it refines the gut barrier function by increasing mucus formation, reducing inflammation, and finally enhancing the absorption of nutrients from the gut.
A study has conclusively shown that intermittent fasting improves overall gut health. [5]
Now, the gut is where most of the nutrients necessary for collagen synthesis get absorbed. Hence, a healthy gut can ensure that the body has all the ingredients it needs for the production of collagen, and this can be made possible through intermittent fasting.
Can I Use Collagen as a Protein Source While Fasting For Weight Loss?
Collagen is a great way to help you achieve your weight loss goals, but you’re probably using it wrong. When used correctly, it can help prevent snacking, reduce cravings, and help you get to your weight loss goals.
The biggest mistake that you are making is that you are using collagen as your main protein source. If you do this, you will lose weight, but it will be in the form of a loss in muscle and bone mass, leading to a decrease in metabolism, which you do not want.
To achieve healthy weight loss, use collagen supplements in tandem with a rich protein source. Suppose you are making a collagen supplement smoothie. We suggest you reinforce this smoothie with a rich source of protein, like Greek yogurt or even another protein supplement.
If you use bone broth, you can sip on it but do not use it as a replacement for protein. Rather, use it as an add-on to a meal. For example, you can sip on bone broth while relishing a chicken salad. This gives you collagen and a complex protein.
Frequently Asked Questions
1. Will collagen intake interrupt my fast?
Strictly speaking, yes. Collagen intake during fasting periods will break your fast. Even if you eat hydrolyzed and unflavored collagen peptides, remember that each scoop of collagen contains 30 calories.
2. What slows down the production of collagen in our body?
The collagen tissues in our body are responsible for forming tendons, ligaments, and bones. However, you can lose collagen in your body if you are exposed to UV rays, if you consume tobacco, or if you take excessive sugar, as well as with age. Additionally, chronic stress can make you lose collagen.
3. How long does it take to generate collagen?
It has been observed that new collagen growth can take anywhere from 4 to 12 weeks to complete.
4. Why is collagen important for weight loss?
Collagen supplements can make you feel satiated. This helps with weight loss and the prevention of hunger pangs when you are doing intermittent fasting. Collagen has this effect because it is a form of protein.
5. Which foods are rich in collagen?
The top foods rich in collagen are bone broth, eggs, meat, fish, and spirulina.
Conclusion
The link between intermittent fasting and collagen production is multi-faceted and complex. Collagen is a crucial protein that is indispensable to the human body as it maintains the function and structure of different organs and tissues. Studies have shown that fasting can increase the secretion of human growth hormone and promote the process of autophagy, both of which directly or indirectly influence the production of collagen.
The intricate relationship between collagen synthesis and intermittent fasting impacts longevity and health. If we can increase collagen production by fasting intermittently, it could help arrest age-related issues with skin, joint health, and the density of our bones. Again, nowadays, collagen supplements are quite popular, and their efficacy can be increased if we better understand the relationship between fasting and collagen production.
Collagen production is influenced by various factors, including lifestyle, exercise, and nutrition; intermittent fasting is one of many ways collagen synthesis can be promoted. The fascinating link between intermittent fasting and collagen production needs further exploration and study so that we can come to a better understanding of their complex relationship.
References
- Ho, K. Y., et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” PubMed Central (PMC), https://doi.org/10.1172/JCI113450.
- Ho, K. Y., et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” PubMed Central (PMC), https://doi.org/10.1172/JCI113450.
- “Time-restricted Feeding Improves Insulin Resistance and Hepatic Steatosis in a Mouse Model of Postmenopausal Obesity – PubMed.” PubMed, 1 Dec. 2016, https://doi.org/10.1016/j.metabol.2016.09.006.
- Zhang, Yu-Kun Jennifer, et al. “Genetic Activation of Nrf2 Protects Against Fasting-Induced Oxidative Stress in Livers of Mice.” PubMed Central (PMC), 18 Mar. 2013, https://doi.org/10.1371/journal.pone.0059122.
- “Intermittent Fasting Promotes White Adipose Browning and Decreases Obesity by Shaping the Gut Microbiota – PubMed.” PubMed, 3 Oct. 2017, https://doi.org/10.1016/j.cmet.2017.08.019.