Here are Scientifically Proven Health Benefits of Taking Collagen.
What is collagen?
Collagen is the most abundant protein in your body. It’s a major component of connective tissue that makes up various parts of the body, including tendons, ligaments, skin, and muscles. Collagen performs many important functions, including skin structure and bone strengthening
There are 28 types of collagen, but here are the four most common
| Type I | : The most common type, present in all the linking tissues. |
| Type II | : Found in joints and intervertebral discs (pillows that serve as shock absorbers for the spinal cord). |
| Type III | : The main component of reticular fibers found in the skin and blood vessels. |
| Type IV | : part of the kidney, inner ear and lens of the eye. |
In recent years, collagen supplements have become popular. Most of it is hydrolyzed, which means the breakdown of collagen for easier absorption. These supplements are usually available in powder form, but are also available in capsule form. The types of collagen found in supplements vary: some contain one or two types, while others contain up to five. Certain foods can naturally increase collagen intake, including pork skin and bone broth.
Food Containing Collagen
Foods that contain gelatin, such as bone broth, contain collagen. Gelatin is a protein substance obtained from collagen after cooking.
Collagen is found in the connective tissue of animals. Therefore, foods like chicken skin, pork skin, beef and fish are sources of collagen. Vitamin C is essential for collagen synthesis, so you should also make sure to eat foods rich in this vitamin, such as citrus fruits, broccoli and peppers.
More research is needed to determine whether consuming collagen-rich foods helps increase collagen levels in the body, as they may not have the same benefits as supplements. Digestive enzymes break down collagen from food into individual amino acids and peptides. However, the collagen in supplements is already degraded or hydrolyzed, so it is thought to be absorbed more efficiently than dietary collagen
Summary
Collagen is the most abundant protein in your body. You can increase your collagen intake by taking supplements or eating animal products and bone broth, but your dietary intake may not be as effective as supplements.
Benefits of Collagen Supplements
It Can Improve Skin Health
Collagen is the main component of your skin. It plays a role in strengthening the skin, including its elasticity and hydration. as you age, your body will produce less collagen. The result is dry skin and wrinkles.
However, several studies have shown that collagen peptides or collagen supplements can help slow skin aging by reducing wrinkles and dryness. Review of 11 studies focusing on women. Taking 3 to 10 grams of collagen per day for an average of 69 days was found to result in skin elasticity and hydration.
These supplements can work by stimulating your body to produce collagen on its own. Collagen supplements can also promote the production of other proteins. which helps restructure the skin, including elastin and fibrin. There are also many anecdotes that claim that collagen supplements help prevent acne and other skin conditions. But the scientific data does not support them.
Can Relieve Joint Pain
Collagen helps maintain the integrity of cartilage. is a rubber fabric that protects the joints. Because the amount of collagen in the body decreases with age. The risk of osteoarthritis, such as osteoarthritis, increases.
Some research suggests that collagen supplements may improve osteoarthritis symptoms and reduce overall joint pain. A review of five studies involving more than 500 osteoarthritis patients found that they were taking 10 grams of collagen per day for an average of 24 weeks. This resulted in a significant improvement in joint stiffness and self-reported joint pain.
The researchers hypothesized that the extra collagen could accumulate in the cartilage and stimulate the tissues to produce collagen, which in turn could lead to less inflammation. Better joint support and pain reduction. If you want to try a collagen supplement to relieve pain. Most studies show that you will see results with 10 grams per day.
Can Prevent Bone Loss
Your bones are mostly made up of collagen. which gives them structure and strength. Just like your body’s collagen deteriorates with age. even bone mass, which can lead to diseases such as osteoporosis. with low bone density and high risk of fractures
Studies have shown that collagen supplementation can help prevent bone breakdown, leading to osteoporosis. In a 12-month study, women took a calcium supplement containing 5 grams of collagen or a calcium supplement and did not take collagen daily.
At the end of the study, those who took calcium and collagen supplements had blood levels that promote bone resorption significantly lower than those who took calcium alone. Another study found similar results in 66 women who took 5 grams of collagen daily for 12 months. Those who took collagen had a 7% increase in bone mineral density (BMD) compared to other study participants taking collagen.
BMD is a measure of the density of minerals, such as calcium, in bones. Low BMD is associated with bone fragility and the risk of osteoporosis. Although these results are encouraging. But more human studies are needed.
Can Increase Muscle Mass
Because it is the most abundant protein in the body. Therefore, collagen is an essential component of skeletal muscle. Research shows that collagen supplements increase muscle mass in people with sarcopenia, the loss of muscle mass that occurs with age.
In a 12-week study, 27 men with the disease were given 15 grams of collagen during a daily exercise program. Compared to men who exercise but don’t eat collagen. They gained significantly more muscle mass and strength. The researchers hypothesized that collagen supplementation could promote the synthesis of muscle proteins such as creatine and stimulate muscle growth after exercise.
However, collagen protein is no more effective than whey protein at building muscle or strength. This is because collagen is low in essential amino acids. Unlike whey protein, especially leucine, which plays an important role in building muscle
It Can Promote Heart Health
Researchers suggest that collagen supplements may reduce the risk of heart disease. Collagen builds the structure of the arteries. These are blood vessels that carry blood from the heart to the rest of the body. Arteries may become less flexible and flexible.
This can lead to atherosclerosis, a disease caused by narrowing of the arteries. This condition can lead to a heart attack and stroke. In a 6-month study, 31 healthy adults took 16 grams of collagen per day and experienced significant reductions in arterial stiffness scores from start to finish.
In addition, their HDL (good) cholesterol increased by an average of 6%, HDL was an important risk factor for heart disease. including blood vessels
Other Health Benefits
Collagen supplements may have other health benefits as well. but this has not been thoroughly investigated. Consumption of collagen can increase the stability of nails, preventing their fragility. It can also help hair and nails become longer.
Gut health. But some doctors say that collagen supplements can treat the syndrome of increased intestinal permeability. Also known as leaky gut. No studies have examined the role of collagen supplements in brain health. But some people claim that it can improve mood and reduce anxiety symptoms.
Proponents of weight loss believe that collagen supplements can promote weight loss and stimulate metabolism, but there have been no studies to support these claims. Although these potential effects are promising. But more research is needed before firm conclusions can be drawn.
Summary
Collagen supplements have a number of benefits related to skin, joint, bone, muscle, and heart health, but there isn’t enough evidence to support the impact of collagen on weight loss, gut health, or brain health.
Disadvantages and Side Effects of Collagen Supplementation
Collagen supplements are generally well tolerated with few side effects. However, some supplements contain common food allergens, such as fish, shellfish, and eggs. People who are allergic to these foods should avoid collagen supplements made from these ingredients.
Some people also report nausea and bloating when taking collagen supplements, but these effects are not directly related to the supplement. Collagen supplements can also cause gastrointestinal side effects, such as heartburn and feeling full. These supplements seem safe for most people.
