Who would have thought that a substance found in bones and skin would become an essential supplement? The topic of conversation is collagen.
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“When you take a collagen supplement or eat foods rich in collagen, you are usually consuming collagen that comes from an animal,” says Ryanne Lachman, RDN, an integrative and functional nutritionist located in Cleveland. (Vegan collagen products are now available.)
In addition to being consumed with bone broth, collagen peptides can be purchased as powder or capsules.
Collagen may have certain negative effects, just like any other supplement.
1. Supplements Help to Replace Age-Related Natural Losses
Collagen is the “glue” that holds your body together, according to Angelone. It makes up around 30% of your body’s protein. But as you get older, your body produces less collagen, she said. Your body may begin to manufacture more collagen peptides as you age if you include them in your diet, which will improve your overall health.
2. Collagen Is an Easy Protein to Break Down
Because their systems have to work hard to break down protein from foods like chicken or beef, some people may have digestive symptoms like burping or stomachaches after eating, according to Lachman. But hydrolyzed collagen supplements break down the collagen, making it easier for the body to consume. Collagen supplements, particularly the powders, can be a more comfortable way to boost your protein consumption, she says. Because of the hydrolyzing process, collagen peptides are also soluble in water, making it simple to incorporate them into daily meals (such as smoothies or water).
3. Collagen Smoothes Wrinkles and Encourages Skin Elasticity
According to Lachman, the benefit of collagen that has been studied the most is skin health. In one analysis, researchers looked at 11 randomized, placebo-controlled studies with more than 800 patients who took up to 10 grams (g) of collagen supplements every day to try to have healthier skin. The result? It has been shown that the supplements increase the skin’s collagen fiber density, encourage flexibility, and improve the skin’s ability to hold onto moisture.
Another review and meta-analysis of 14 randomized controlled trials with about 1,000 participants also supported the idea that hydrolyzed collagen could improve skin hydration and elasticity across a range of collagen sources (such as bovine, chicken, and fish) at even lower doses — 0.3 mg to 5 g daily for at least four weeks. It can be a little step toward looking younger.
4. Collagen May Help with Joint Pain and Aches
Joint discomfort can make exercise difficult, which might lead you to deviate from your fitness goals. Taking a collagen supplement might help you stay persistent. There is evidence that collagen can improve connective tissues and reduce joint pain after exercise, according to Angelone.
For instance, a study involving athletes who had knee pain revealed that ingesting 5 g of collagen peptides daily for 12 weeks decreased their joint pain while exercising, in contrast to a placebo group. In addition to promoting cartilage repair, oral collagen may also have anti-inflammatory qualities.
5. Oral Supplements May Promote Gut Health
Collagen and inflammatory digestive diseases, such as inflammatory bowel disease (IBD), are associated with the idea of “gut healing.” According to some data, those who suffer from these conditions have reduced collagen levels. Consuming collagen may help make up for a deficiency, says Lachman.
In individuals with IBD, inflammation has been connected to an imbalance in the production and breakdown of collagen fibers. Furthermore, a study found that blood levels of type 4 collagen were lower in those with IBD. Collagen is a component of the connective tissue that makes up your colon and gastrointestinal system. Raising your collagen levels might help your body mend by fostering a healing environment. This is a novel idea, but using a collagen supplement or dietary approach to increase intake would be advantageous, according to Lachman.
In many healthy people, an oral collagen supplement may also help reduce gastrointestinal issues. Women mentioned regular bowel movements, less bloating, and better digestion as some of the alleged advantages of taking collagen when asked why.
It’s important to keep an eye on your symptoms and adjust your dosage, timing, or frequency of usage as needed because some people may have these side effects when using collagen.
6. Your Heart May Benefit from Collagen
Your lower back can also benefit from adding collagen to your coffee. A small, uncontrolled, open-label study had thirty-two participants who took a collagen tripeptide twice a day. After six months, vascular stiffness and cholesterol measurements, which are markers of atherosclerosis (a buildup in arterial walls), had improved. (Atherosclerosis affects the arteries leading to your heart, resulting in coronary artery disease, the most severe form of heart disease.)
7. Peptides Support Strong Bones
Your bone mineral density decreases with age, especially after menopause. According to a one-year research including 102 postmenopausal women, the bone mineral density of the collagen peptides group was greater than that of the control group. The research was double-blind, randomized, and placebo-controlled. The reason for this, according to the researchers’ theory, was that collagen promoted bone formation while slowing down bone loss. But more research is needed, and it’s important to use other tactics, like weight training, to support skeletal health in addition to collagen.
8. Collagen May Aid in the Treatment of Joint Disease
There are several types of collagen. Type 1 (found in beef) is healthy for your skin, while type 2 (found in chicken) could work better for arthritic joint pain, according to Lachman. Joints are made of cartilage, which is mostly made up of collagen.
A study found that people with osteoarthritis in their knees who took acetaminophen and type 2 collagen combined had a better quality of life and less joint pain when walking than those who took the medications alone. However, there is no clear conclusion and the evidence is contradictory. Lachman suggests purchasing a supplement that has collagen from many sources for the widest range of benefits.
