コラーゲンの効能で真っ先に思い浮かべるのは「美肌」「ぷるぷる」など美容にまつわる効果ではないでしょうか。実はコラーゲンは育毛や筋力アップ、免疫向上など美容以外にも効果があることがわかっています。
本稿では
知らないと損するコラーゲンの効果について研究で判明している効果のみをエビデンス付きで
食品の適正表示推進者(東京都福祉保健局主催)を
を所有する専業薬機ライターがご紹介しますので、是非最後までご覧ください。
美容だけじゃなかった!?知らないと損するコラーゲンの10つの効果

コラーゲンの経口摂取による美肌効果には懐疑的な意見もあったものの、近年効果が証明されてきたことは以前の記事でお伝えしました。
実は美容面以外にもコラーゲンの経口摂取でいろいろな健康効果を得られることが明らかになっているのです。
コラーゲンの効果1:脳構造および認知機能への有効性

コラーゲンの摂取が脳構造および認知機能に有効である可能性が示唆されています。
新田ゼラチン株式会社が2019年11月から2019年12月にかけて、コラーゲン加水分解物(CH)が言語の認知機能と脳の構造に及ぼす影響を調べる研究をおこないました。
49〜63歳の30人の健康な参加者(男性26人、女性4人)に対して1日 5gのコラーゲンペプチドを4週間摂取させたところ、脳神経線維の統合度を示す「FA-BHQ」と言語認知機能の改善が認められました。
この結果により、コラーゲンペプチドの摂取が脳の構造を変化させ、認知機能の改善や予防につながる可能性があるといえます。
参考:コラーゲン加水分解物が人間の脳の構造と認知機能に及ぼす影響|パイロット臨床研究
コラーゲンの効果2:膝関節の炎症・筋肉分解の抑制

また、コラーゲンペプチドの経口摂取は
- 健常者の膝関節に有効であり、
- 炎症や筋肉分解も抑制する
ことが示唆されています。
城西大学の男子駅伝部員51名を、毎日5gのコラーゲンペプチドを4週間摂取させ、膝の痛みの変化を「JKOMスコア(膝関節症機能の評価尺度)」で検証した結果、膝痛が如実に緩和されました。
この結果からコラーゲンには膝関節症機能を向上させ、炎症や筋肉分解も抑制する作用がある可能性があるといえます。
健常者の膝関節へのコラーゲンペプチドの有効性に関する論文が科学雑誌『薬理と治療』に掲載されました| 新田ゼラチン)。
コラーゲンの効果3:筋肉量の増加

城西大学の男子駅伝部員51名に、毎日5gのコラーゲンペプチドを4週間摂取してもらった結果、筋肉分解マーカー(筋肉分解の程度を示す値)が減少する結果が出ています。
さらに別の研究では加齢性筋肉減弱症と診断されている高齢男性(平均 72.2 歳)を週に 3 回、60 分以上の筋力トレーニングプログラムに12 週間参加させ、毎日15g のコラーゲンペプチドを摂取してもらったところ、プラセボ群に比べて
- 骨量
- 大腿四頭筋の等運動性筋力
などが増加し、脂肪量が減少しました。
コラーゲンの効果4:髪の直径を増幅させる

メカニズムは今のところ明らかになっていないものの、コラーゲンペプチドの摂取で毛髪の直径が増すことがわかっています。
北里大学の女性を対象にした実験で1日5,000mgのコラーゲンペプチドを8週間とらせたところ、
- 摂取後4週間後で約0.003mm
- 摂取後8週間後で約0.006mmの増幅
が認められました。それだけでなく髪の「なめらかさ」が改善したとの報告も上がっています。
コラーゲンの効果5:骨密度を上げ、骨を丈夫にする

骨の強度は骨の内部にある骨芽細胞が網目構造を作ることで保たれていますが、骨の強度を高めるための材料の役割を担うのがコラーゲンです。
大阪市立大学と大阪教育大学 で1995年~1996年にかけておこなわれた動物を使った研究では、少量のコラーゲンペプチドの摂取が、成長期のラットの骨量を増加させたと報告されています。また別の研究ではコラーゲンの摂取により軟骨ヒアルロン酸量を増やす効果も期待できることがわかりました。
参考:骨粗鬆症予防におけるタンパク質栄養と運動の役割|KAKEN
コラーゲンの効果6:ひざの屈曲角度を改善する

キューサイが2013年にコラーゲンペプチドがひざ膝関節痛に与える効果を検証しました。
対象は膝関節痛を有する 40 ~ 78 歳までの男女 29 名、検証内容はコラーゲンペプチド4,510mgを含む被験食品を16週間に渡り摂取してもらい、症状改善効果(他覚所見自覚症状)と軟骨代謝マーカー、炎症マーカーに対する効果を比較するものです。
研究では15名にコラーゲンペプチドを含む食品(被験食品群)を、14名に「ブラセボ食品ブラセボ群)」を摂取してもらいました。結果、被験食品群にはひざの屈曲角度のスコア「膝関節 JOA スコア」の上昇が認められたのです。
またブラセボ群と比較して
- 痛みの自覚症状も改善され、
- 炎症性サイトカインの数値が下がった
との結果も出ています。
研究により、コラーゲンペプチドを含む食品は、ひざ関節痛の炎症を抑えることによってその痛みをやわらげ、ひざの屈曲角度を改善する可能性があることが分かりました。
参考:コラーゲンペプチド含有食品の膝関節痛と各 種バイオマーカーに対する効果|
コラーゲンの効果6:シワを改善する

いくつかの研究によりコラーゲンペプチドを含むサプリメントが皮膚のシワを改善したとの報告があがっています。正確なところは分かっていないものの、コラーゲンペプチドが皮膚の水分量を増加させ、弾力を高める働きをし、結果としてシワが改善したのではないかと考えられています。
コラーゲンペプチド摂取による肌の改善効果―プラセボ対照二重盲検群間比較試験―|pieronline
コラーゲンの効果7:傷を治りやすくする

肌を構成するのは主に
- コラーゲン
- エラスチン
- ヒアルロン酸
の3つですが、この3大成分を生成しているのが表皮にある線維芽細胞と呼ばれる細胞です。
線維芽細胞は傷の修復にも関わっており、傷を受けた部位に、線維芽細胞が集まり、コラーゲンの合成を活発にして修復します。
褥瘡(じょくそう)、いわゆる床ずれのある人にコラーゲンペプチドのサプリメントを1日10g飲んでもらったところ、プラセボ群より傷の治りが早かったとの研究成果があります。コラーゲンの摂取により、線維芽細胞が増え、傷を治りやすくするものと考えられています。
参考:Japanese Pharmacology & Therapeitics(JPT)Vol.43 No.9 2015|Life Science Publishing|ライフサイエンス
コラーゲンの効果8:血圧の上昇を抑制する

コラーゲンが体内で血圧を上げる「アンジオテンシン変換酵素」の働きを阻害することで、血圧の上昇を抑制する効果が期待できます。ラット実験でも、コラーゲンペプチドを一日12gを4週間与えたところ、血圧の上昇が抑制されることが確認されています。
参考:高血圧自然発症ラットにおける鶏コラーゲン由来オクタペプチドの血圧降下作用|J-Stage
市販コラーゲンペプチドの自然発症性高血圧ラットにおける血圧上昇抑制作用|広島大学大学院生物科学研究所
[そうだったんだ!コラーゲン]コラーゲンペプチドの血管・血圧への効果とは|コラーゲンネット
コラーゲンの効果9:血栓症を防ぐ

血小板は血液に含まれる細胞成分で、血管壁が損傷したときに集合してその傷口をふさぐ作用を持ちます。
傷ができたあと、出血した箇所にカサブタができるのは血小板の働きによるものです。しかし血小板が凝集され、血栓となると重大な事態に陥ることがあります。心臓に繋がる冠血管に血栓ができれば心筋梗塞、脳血管にできれば脳梗塞を起こしかねません。
コラーゲンには血栓が作られるのを防ぐ作用があるとみられています。
実験動物ではコラーゲン分子の働きにより脳梗塞巣の縮小が確認され、急性冠症候群発症リスクの低減との相関関係が認められました。
参考:お肌について(ダメージをうけた肌)|ビオデルマ公式サイト
血流下でコラーゲン上に形成され る血小板血栓の形成に及ぼす AbciximabとTirofibanの差異 Different I東海大学医学部循環器内科
コラーゲンの効果10:免疫力を高める

免疫力は動物が身を守る上で重要な役割を果たします。
たとえば同じウィルスが体内に侵入しても、免疫力が低下した状態では感染し、重症化するものも免疫力が高い状態であれば感染しないことがあります。仮に感染しても軽症で済む可能性が高いです。
いくつかの研究で、コラーゲンの摂取により免疫力スコア(免疫力を総合的に判定する指標)の向上が認められました。
卵白アレルギーモデルマウスを使った抗アレルギー試験では、アレルギーを抑制できる可能性も示唆されています。
参考:
コラーゲンペプチド -免疫系への効果について-|J-Stage
コラーゲンを効率よく摂取するには

コラーゲンは体内でも合成されるものの、その生成量は年々減っていき25歳をピークに40歳では約半分、60歳で約三分の一になってしまうといわれています。ですからコラーゲンは体外から摂取することが重要です。コラーゲンを効率よく摂取するにはどうすればよいのでしょうか。
コラーゲンの効果を上げる栄養素

私たちが生きていくうえで栄養が必要ですが、栄養素には相性があり、組み合わせ次第で相乗効果を発揮するものがあります。コラーゲンにも、一緒に摂取することで効果が上がる栄養素があります。
ビタミンC/ビタミンA
コラーゲン分子は、3本のペプチド鎖が集まって緩い右巻きの螺旋構造をしています。
この螺旋構造の維持には「水素結合」が必要です。コラーゲンの末端は他の螺旋体と「アルドール結合」で結ばれ、コラーゲン繊維を構成しています。
水素結合にはアミノ酸「ヒドロキシプリン」、「アルドール結合」にはアミノ酸「ヒドロキシリジン」がそれぞれ欠かせません。「ヒドロキシプリン」と「ヒドロキシリジン」の合成に必要となるのがビタミンCです。つまりビタミンCが不足するとコラーゲンの合成が出来なくなってしまいます。
またビタミンAもコラーゲンの再構築に関わっています。
参考:
<ビタミンCが豊富に含まれる食物>
ご存知のようにビタミンCは果物や野菜に多く含まれます。
100g中に含まれるビタミンC量
- 赤ピーマン:170mg
- 黄ピーマン:150mg
- ブロッコリー:120mg
- キウイフルーツ(黄):140mg
- 菜の花:110mg
- キウイフルーツ(緑):69mg
- イチゴ:62mg
- ネーブル:60mg
- レモン果汁:50mg
- キャベツ:41mg
- ジャガイモ:35mg
- サツマイモ:29mg
<ビタミンAが豊富に含まれる食物>
ビタミンAはレバーや緑黄色野菜に多く含まれます。
食品に含まれているビタミンAの量は、「レチノール活性当量(μgRAE)」として示されます。
<100g中に含まれるビタミンA量>
- 豚レバー(生):13,000μgRAE
- 鶏レバー(生):14,000μgRAE
- うなぎかば焼き:15,00μgRAE
- 全卵(生):140μgRAE
- 牛乳:38μgRAE
- プロセスチーズ:260μgRAE
- トマト(生):45μgRAE
- ホウレンソウ(ゆで):450μgRAE
- ブロッコリー(ゆで):64μgRAE
エラスチン
エラスチンは肌の真皮でコラーゲンの構造を支える成分です。コラーゲンと一緒に摂取すると美肌効果がアップするといわれています。コラーゲンと同時にとると、線維芽細胞1個当たりのヒアルロン酸産生量が増えるとの実験結果もあります。
ただしエラスチンは身近な食品から摂取するのは困難です。サプリメントで摂取するのがおすすめでしょう。
タンパク質
タンパク質が不足すると新しいコラーゲンの合成や古くなったコラーゲンの分解がスムーズにできず、コラーゲン代謝に悪影響を及ぼしてしまいます。
タンパク質摂取のポイントは、アミノ酸バランスのよいタンパク質を摂取することです。タンパク質が有効に働くためにはアミノ酸が必要で、いくらタンパク質を摂取したところで、アミノ酸が豊富に含まれていなければ十分な効果を得られません。
ですからタンパク質のアミノ酸バランス「アミノ酸スコア」の高い食材を摂取することが重要です。アミノ酸スコアについて詳しくはこちらの記事
アミノ酸スコアの高い食材
- 豚肉
- 鶏肉
- 牛乳
- 大豆
コラーゲンの効果を下げる栄養素

相性の悪い栄養素もあり、せっかくコラーゲンを摂取してもその効果を下げてしまうことがあります。
脂肪
高脂肪の食材をとり過ぎると「アディポネクチン」と呼ばれる善玉ホルモンが減少して、コラーゲンやヒアルロン酸の合成を低下させてしまいます。結果、肌が弾力を失い、関節を痛める場合があります。
糖分
肌をは「コラーゲン」と「エラスチン」、「ヒアルロン酸」で構成されます。これら3大成分生成するのは真皮にある「線維芽細胞」と呼ばれる細胞です。高血糖の状態が続くとコラーゲン中の「アルギニン」と呼ばれるアミノ酸が糖化されます。すると線維芽細胞が結合できなくなり、弾力を保持できなくなって肌のハリが失われてしまうのです。
コラーゲンに副作用はあるの?

コラーゲンの摂取は、私たちの健康に大いに貢献してくれることがわかりました。しかし良い面を見せられると、悪い面もあるのでは?と勘ぐってしまうのが人情というもの。気になるのが副作用ですよね。コラーゲンに副作用はあるのでしょうか。
副作用は現段階では確認されてない
結論からいうと、現時点では副作用は確認されていません。
医薬品(部外品・OTC)・食品・化粧品の有効性に係る臨床試験の受託業務を手掛けている株式会社SOUKEN-がおこなった研究※では、コラーゲンペプチドを8週間にわたり摂取したところ、ペプチドの摂取に伴う副作用は認められなかったとの報告があがっています。
しかし適量摂取をこころがけよう
とはいえ、どんなに体にいいものでもとり過ぎはよくありません。
水中毒(※)というのも存在するくらいですから、過剰摂取は健康リスクを引き起こすことがあります。適量を心がけることが肝心です。
※水分の過剰摂取で血中の塩分濃度が下がり、頭痛、嘔吐、失禁、意識混濁などの症状を引き起こす。最悪の場合死に至る
コラーゲンはまだまだ未知の領域が多い。今後の研究に期待
コラーゲンの人体における作用の研究はかなり進んでいます。しかしまだまだ研究途上で、未解明の部分が多いのが現状です。今回ご紹介した効能以外にも、抗酸化作用や殺菌作用、抗炎症作用などがあるといわれています。今後研究が進めば、医療や介護、スポーツなど様々な分野でコラーゲンの恩恵を受けられるようになるかもしれません。今後に期待です。
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