Collagen is a vital element in the bones, skin muscles, and other organs. It can improve the health of your skin, ease joint pain, and help prevent bone loss.
Collagen is an amino acid. The body produces it, and it's essential to maintain healthy skin, joints, bones, muscles, etc. As you get older -and when it becomes more complex than your body's ability to create collagen, the collagen that you already have starts to break down. You may be thinking about collagen supplements and are wondering if they can really aid you.
Here are 9 scientifically proven benefits of taking collagen.
Is collagen a good thing?
Collagen is among the highest-quality proteins found in the body. It is the primary part of connective tissue that compose a range of body organs, including ligaments, tendons, skin, and muscles. It serves a variety of important roles such as creating a structure for your skin and strengthening your bones.
Collagen can be obtained from food items like pork skin or bone broth, however collagen supplements are also becoming well-known. They are mostly hydrolyzed, meaning they have broken down in order to make the collagen easier to absorb.
The supplements are typically in powder form, but they are also available as capsules. The types of collagen used in supplements are diverse and some are made up of one or two types of collagen, and others have up to five.
SUMMARY
Collagen is among the richest proteins found in your body. It is possible to increase the intake of collagen through supplements or by eating animal-based foods or bone broth. However, absorption through food isn't as effective as that through supplements.
What are the advantages of collagen?
Supplementing with collagen can provide a range in health-related benefits.
1. May improve skin health
Collagen is one of the major components that make up your skin. It plays an important role in enhancing the skin's elasticity as well as enhancing the elasticity and hydration. As you get older, your body's production decreases collagen, which causes dry skin and the development of wrinkles.
Numerous studies have demonstrated that collagen peptides or supplements could help slow down the process of aging your skin by decreasing lines and wrinkles. A review of 26 studies focusing on women showed that taking between 1 and 12 grams of collagen every day for 4 to 12 weeks improved the skin's elasticity and moisture.
The supplements could help stimulate the body's production of collagen as well as other proteins that aid in forming your skin, which includes fibrillin and elastin.
There are also a lot of stories that claim collagen supplements can help with the appearance of acne or other issues however, these claims aren't backed by research-based evidence.
2. May relieve joint pain
As you get older the collagen content in your body decreases and the risk of developing arthritis-related joint problems, such as osteoarthritis. Some studies have suggested that the use of collagen supplements could aid in easing osteoarthritis symptoms and decrease general joint pain.
A review of research studies on patients with osteoarthritis showed that the use of collagen resulted in significant improvement in stiffness of joints, but there was no pain or functional limitations.
Researchers have suggested that supplemental collagen could build up in cartilage and trigger the tissues to produce collagen. This could result in reduced inflammation, better joint support, and less discomfort. However, evidence is required for collagen to be recommended as a treatment option for osteoarthritis.
3. May prevent bone loss
Your bones are composed mainly of collagen. As you age, collagen degrades and the mass of your bones shrinks. This could lead to problems like osteoporosis. It is characterised by a decrease in bone density and an increased chance of fractures to bones.
The research suggests that collagen supplements can aid in preventing the breakdown of bone that causes osteoporosis.
In a 12-month study, postmenopausal women took a calcium and vitamin D supplement that contained 5g collagen every day, while others took a vitamin D and calcium supplement without collagen.
The individuals who took the vitamin D, calcium, and collagen supplements experienced significantly lower blood levels of proteins that promote bone loss and decreased loss of bone mineral density compared to those who only took the vitamin D and calcium supplements.
Another study showed similar results for postmenopausal women who consumed 5 g of collagen every day for 12 weeks. The participants who took the collagen saw an increase of as high as 7 percent in bone mineral density (BMD), an indicator of the amount of minerals in the bones.
However the need for more human studies is required.
4. May boost muscle mass
Being the most abundant protein in the human body collagen is an essential component of the skeletal muscle.
In a 12-week study, 26 men over the age of sarcopenia ingested fifteen grams of collagen when participating in an exercise program. Compared to those who exercised but didn't consume collagen supplements, these men gained greater muscles and strength.
But, further research is needed to establish the potential of collagen to increase the size of muscles.
5. Could help improve heart health
Researchers have suggested that collagen supplements can lower the risk of heart disease.
Collagen gives structure to your blood vessels, which are the vessels that transfer oxygen from the heart the rest of your body.
If collagen is not sufficient, the arteries can be less elastic and flexible, which may result in atherosclerosis, a condition characterized by narrowing of the arteries. This condition can cause stroke or heart attack.
In a six-month study, 30 healthy adults consumed the equivalent of 16 grams of collagen every day. From the beginning until the conclusion, the artery stiffness dramatically reduced.
In addition, their levels of HDL (good) cholesterol increased in a mean of 6percent. HDL is a major element in determining the risk of heart diseases, including atherosclerosis. More research is required.
6. Improves the health of your gut.
While no controlled, randomized studies have proven this, a few medical professionals have stated that collagen supplements may treat leaky gut syndrome, which is also known as intestinal permeability. Individuals report collagen helps, but research is needed.
7. Can improve your nails and hair
Consuming collagen can improve nail strength. Although more research is required to confirm the effect of collagen on hair, many people have reported that taking collagen could help prevent hair from breaking as often.
8. It may help maintain brain health
Although no research has examined the effects of collagen supplements on brain health, some assert that they boost mood and decrease anxiety symptoms.
9. Might help in weight loss
The collagen supplementation industry believes that it could aid in weight loss and speed up metabolism. But, there are no studies to support the assertions. Although the potential effects appear promising, further studies are needed before definitive conclusions can be drawn.
What are the potential side consequences of using collagen?
Although collagen supplementation is generally tolerated and have been reported to have few adverse effects, they are made from food allergens like shellfish, fish, and eggs. Anyone who is allergic to these food items should steer clear of collagen supplements made from these ingredients.
Some people experience nausea, bloating, and heartburn while supplementing with collagen. However, studies have not always shown these to be side effects.
What are the foods that are high in collagen?
Collagen is present in or comes in animal products. The foods that contain collagen comprise:
- gelatin
- Bone broth
- connective tissues in animals
- chicken skin
- pork skin
- beef
- Fish
Vitamin C is essential for collagen production. Many foods are rich in Vitamin C, such as citrus fruits, broccoli, strawberries, and a myriad of others.
What alternatives are there to collagen made from animals?
Since collagen's amino acid composition differs from other proteins, the options are restricted. Vegan collagen is made by genetically modified yeast or bacteria, that contain collagen-like proteins. They are being studied as possible collagen sources.
A nutritious diet rich in vegetables, fruits and protein-rich plant foods could help boost your body's collagen production.
Frequently asked questions
How long will it take to see the results of collagen supplementation?
Collagen turnover is an incredibly slow process. Most studies require at least 8 weeks to study the effects of collagen on skin health and pain-relieving joints. However, some studies employ longer time frames, such as 12 months, to assess bone health.
Does it make sense to consume collagen each day?
Taking collagen supplements regularly is likely to be fine, and no adverse negative effects have been reported.
Is collagen safe for your kidneys?
If you suffer from kidney stones, or have a risk of getting them, it is best to stay clear of collagen supplements. They are made up of an amino acid hydroxyproline, which is converted into oxalate within the body. In excess, oxalate can cause kidney stones.
The Bottom Line
Collagen supplements have many health benefits and limited risks. They may boost muscle mass and prevent bone loss. They also alleviate joint pain and improve skin health by reducing dryness and wrinkles.
While there are other benefits, the majority of claims regarding weight loss, digestive health, and brain health aren't supported by studies. While many products are made of collagen, it's unclear whether they offer the same advantages as supplements.