「コラーゲンは、食べても飲んでも効果はない」こんな話、あなたも耳にしたことがあると思います。実際のところ、どうなのでしょう。もし効果がないとしたら、がっくりですよね。
しかし実は研究により、コラーゲンの経口摂取も効果があることがわかってきたのです。
本稿では論文や文献をもとに
- コラーゲンの経口摂取の効果
- 効果があるといえる科学的根拠
- 栄養学の観点からみたコラーゲンのベストな摂取方法
などを紹介します。
なお信ぴょう性については
食品の適正表示推進者(東京都福祉保健局主催)などを所有する専業薬機法ライターの筆者が執筆しています。
コラーゲンの経口摂取効果はある

コラーゲンといえば、美容成分の代表成分です。サプリやドリンクなどでせっせと摂取している人も多いでしょう。
ですが気になるのが
- 「コラーゲンの経口摂取は無意味」
- 「コラーゲンを食べて肌がプルプルになる気がするのは、錯覚」
など、経口摂取による効果に関して否定的な意見があること。本当のところはどうなのでしょうか。
実は最新の研究で、コラーゲンは経口摂取でも効果があることがわかってきたのです。
なぜコラーゲンの経口摂取は無意味といわれていた?

ではそももそもなぜ「コラーゲンは食べても飲んでも意味がない」とされてきたのでしょうか。
それはコラーゲンはタンパク質の一種であり、経口摂取したところで胃や腸でアミノ酸に分解されるからです。
つまりコラーゲンそのものには効果はあるが、経口摂取したコラーゲンがそのまま吸収されるわけではないと考えられていたのですね。
専門家の間でも「コラーゲンの経口摂取による影響はほとんどない」との見解が支持されていました。
コラーゲンの一部はコラーゲンペプチドとして吸収されることが判明した

ところが最新の研究により、どうやらコラーゲンの経口摂取も意味があるらしいことがわかってきました。
鍵となるのが「コラーゲンペプチド」です。
コラーゲンペプチドは
そもそもコラーゲンはタンパク質の一種で、タンパク質はアミノ酸分子が結合したもののの総称です。
口から体内に入ったコラーゲンは吸収される過程で次のように分解されていきます。
「コラーゲン」
▼
「ゼラチン」
▼
「コラーゲンペプチド」
▼
「アミノ酸」

コラーゲンペプチドの一部はアミノ酸に分類されずに吸収される
そして近年の研究でコラーゲンもすべてがアミノ酸に分解されるのではなく、一部は「コラーゲンペプチド」になり、吸収されることが判明してきたのです。

参考:経口摂取のコラーゲンペプチドが皮膚に届くことを確認|ファンケル化粧品)
実際、多くの論文でコラーゲンの経口摂取による効果が証明されています。
たとえば以下のような研究結果があります。
- 脳構造および認知機能への有効性
- 傷を治りやすくする
- 膝関節の炎症・筋肉分解の抑制
- 髪の直径を増幅させる
- 血圧の上昇を抑制する
- 骨密度を上げ、骨を丈夫にする
- 美肌効果
- 傷を治りやすくする
- 膝関節の炎症・筋肉分解の抑制
- 骨密度を上げ、骨を丈夫にする
参考:
Japanese Pharmacology & Therapeitics(JPT)Vol.43 No.9 2015|Life Science Publishing|ライフサイエンス
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)。
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
詳しくはこちらの記事で解説しています。

また研究により、コラーゲンペプチドの状態で摂取すると、より高い美容・健康効果を得られることがわかっています。高分子のコラーゲンは多くの分解工程を経る必要がありますが、低分子の状態であるコラーゲンペプチドは分解工程が少なく、吸収率が良いためと考えられます。
コラーゲンの働きを最大限にのばすために知っておきたい3つのポイント

実はコラーゲンの働きを上げるためにはちょっとしたコツがあります。
以下ではコラーゲンの働きを最大限にのばすために知っておきたい3つのポイントを紹介します。
・コラーゲンの働きを助ける栄養
・コラーゲンの働きを妨げる栄養
・栄養学の観点からみたコラーゲンのベストな摂取方法
あわせてとりたい!コラーゲンの働きを助ける栄養素

コラーゲンには相性のよい栄養素と相性の悪い栄養素があります。まずは一緒に摂取することでコラーゲンの働きをサポートしてくれる栄養素 を見ていきましょう。
ビタミンC・ビタミンA

コラーゲンは主に次の3つのアミノ酸から構成されます。
- グリシン
- プロリン
- ヒドロキシプロリン
このうちヒドロキシプロリンは体外から吸収できません。ヒドロキシプロリンは体内でプロリンから合成されます。
そしてヒドロキシプロリンの合成にはビタミンCが必要です。つまり、どんなにコラーゲンを多く摂取したとしても、ビタミンCが不足していれば、体内でコラーゲンが生成できないということです。ビタミンAもコラーゲンの生成に関わっているといわれています。
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
参考:第2章 日本食品標準成分表 PDF(日本語版):文部科学省
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
参考:第2章 日本食品標準成分表 PDF(日本語版):文部科学省
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働きをする成分です。コラーゲンと一緒にとると美肌効果がアップするといわれています。
コラーゲンとの同時に摂取で、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、身近な食品には含まれていませんから、サプリメントでの摂取がおススメです。
できれば避けたい!コラーゲンの効果を下げる成分

反対に、コラーゲンの働きを下げてしまう栄養素もあります。
脂肪
脂肪が多いものをとり過ぎると善玉ホルモン「アディポネクチン」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、肌が弾力を失います。
糖分
肌を構成するのはコラーゲンやエラスチン、ヒアルロン酸です。この3大成分生成するのが線維芽細胞と呼ばれる細胞。
高血糖の状態が続くとコラーゲン中のアルギニンが糖化されます。すると本来そこに結合するはずの線維芽細胞が結合できなくなり、張力が保てず肌のハリがなくなってしまうのです。
栄養学的にコラーゲンはサプリメントでの摂取が吉

「よっしゃ!じゃあ普段からコラーゲンを豊富に含む食べ物をバクバク食べよう!」
そう思ったあなた、ちょっと待ってください!
確かに私たちが普段食べているものにもコラーゲンを豊富に含む食材はいろいろあります。食後のデザートにビタミンCを含む果物でも食べれば栄養学的にもバッチリのように思えるかもしれません。
しかしコラーゲンを多く含む食べ物は
- 鶏の手羽先
- 豚モツ
- 軟骨
- 牛すじ
- うなぎ
など高カロリー・高コレステロールのものが多いです。
<100g中に含まれるコラーゲン量>
- 豚モツ:3,080mg
- 牛すじ:4,980mg
- さんま:2,230mg
- 鮭: 2,410mg
- 手羽先:1,550mg
- フカヒレ:9,920mg
- うなぎ:5,530mg
こんなものばかり食べていてはかえって不健康になってしまいます。ですからコラーゲンはサプリメントなどで上手に補うことが大切です。
コラーゲンの経口摂取は意味アリ!効果を高めるには摂取方法に気を配るべし

これまでコラーゲンは食べて飲んでも無意味とされていました。しかし現在、さまざまな研究によりコラーゲンの経口摂取による効果は実証されています。ただし
- コラーゲンには相性があること
- コラーゲンが豊富な食べ物はコレステロールなど体に良くない栄養も多く含むこと
などから、サプリメントでの摂取が吉といえるでしょう。
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