Collagen is a very well-established ingredient when it comes to the supplement game. It has found a home in both the beauty and recovery spaces. Recently, its applications have started to expand.
Previous research has shown that the compounds found in collagen, like glycine, proline, and hydroxyproline, could promote sleep and cognitive performance.
Today, The Research Desk is diving into a seminal paper expanding on this concept by examining collagen as a sleep and cognitive performance support supplement.
PMID: 37874350
Vitality Take
This study looked at the effects of seven-day collagen supplementation (15g, with 3.5g of glycine) one hour before bed on sleep performance and cognitive function in an athletic population.
Athletes and active individuals are renowned for poor sleep quality. This can have a rippling effect on performance the following day, especially cognitive performance.
Researchers found that collagen helped reduce sleep disturbances and improved cognitive function.
Though a clear mechanism of action has not been fully fleshed out, researchers suggest that the high glycine content may have played an integral role in sleep outcomes. The 3.5g of glycine found in the collagen supplement is similar to glycine doses that elicited improved sleep performance in previous studies.
They also note that the mechanism that elicited the improvement in the cognitive function test is not well understood either. Researchers do note the connection between cognitive performance and the previous night’s sleep. They also draw a connection between studies using glycine for sleep support, rated next day sleepiness, and improvement in measures of cognitive function the next day.
While the "why" is not clear, this research is starting to show support for collagen supplementation as a possible sleep and cognitive support intervention. More research is needed to fully understand collagen’s potential as a sleep and cognitive aid. But the combination of these data and those found in animal models is promising.
Vitality Application
Sleep Performance and Brain Chemistry, and thus cognitive function, are key areas contributing to optimal performance.
This paper adds to the notion that there is a clear through-line between nutritional habits, sleep performance, and cognitive function. The idea of using nutritional interventions for sleep support is not new to performance nutrition. There are already a plethora of interventions that have been well established. The findings in this paper help to add to that list of interventions.
As the research continues to dig into sleep physiology, nutritional protocols can be more effectively developed based on compounds crucial to sleep pathways.
Recommendation: Supplement with at least 10 g of collagen daily.
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