Prime 6 Advantages of Taking Collagen Dietary supplements
Collagen is essentially the most plentiful protein in your physique.
It’s the main element of connective tissues that make up a number of physique elements, together with tendons, ligaments, pores and skin, and muscle groups (1Trusted Supply).
Collagen has many vital capabilities, together with offering your pores and skin with construction and strengthening your bones (1Trusted Supply).
In recent times, collagen dietary supplements have develop into widespread. Most are hydrolyzed, which suggests the collagen has been damaged down, making it simpler so that you can take up.
There are additionally a number of meals you may eat to extend your collagen consumption, together with pork pores and skin and bone broth.
Consuming collagen could have a wide range of well being advantages, from relieving joint ache to enhancing pores and skin well being (2Trusted Supply, 3Trusted Supply).
This text will focus on 6 science-backed well being advantages of taking collagen.
1. Can enhance pores and skin well being
Collagen is a significant element of your pores and skin.
It performs a job in strengthening pores and skin, plus could profit elasticity and hydration. As you age, your physique produces much less collagen, resulting in dry pores and skin and the formation of wrinkles (4Trusted Supply).
Nonetheless, a number of research have proven that collagen peptides or dietary supplements containing collagen could assist sluggish the growing old of your pores and skin by lowering wrinkles and dryness (5, 6, 7Trusted Supply, 8Trusted Supply).
In a single research, ladies who took a complement containing 2.5–5 grams of collagen for eight weeks skilled much less pores and skin dryness and a big enhance in pores and skin elasticity in contrast with those that didn’t take the complement (7Trusted Supply).
One other research discovered that girls who drank a beverage combined with a collagen complement each day for 12 weeks skilled elevated pores and skin hydration and a big discount in wrinkle depth in contrast with a management group (6).
The wrinkle-reducing results of collagen dietary supplements have been attributed to their capability to stimulate your physique to provide collagen by itself (4Trusted Supply, 5).
Moreover, taking collagen dietary supplements could promote the manufacturing of different proteins that assist construction your pores and skin, together with elastin and fibrillin (4Trusted Supply, 5).
There are additionally many anecdotal claims that collagen dietary supplements assist forestall zits and different pores and skin situations, however these will not be supported by scientific proof.
You should purchase collagen dietary supplements on-line.
2. Helps relieve joint ache
Collagen helps keep the integrity of your cartilage, which is the rubber-like tissue that protects your joints.
As the quantity of collagen in your physique decreases as you become old, your threat of growing degenerative joint issues equivalent to osteoarthritis will increase (9).
Some research have proven that taking collagen dietary supplements could assist enhance signs of osteoarthritis and scale back joint ache general (2Trusted Supply, 9).
In a single research, 73 athletes who consumed 10 grams of collagen each day for 24 weeks skilled a big lower in joint ache whereas strolling and at relaxation, in contrast with a gaggle that didn’t take it (10Trusted Supply).
In one other research, adults took 2 grams of collagen each day for 70 days. Those that took collagen had a big discount in joint ache and had been higher capable of have interaction in bodily exercise than those that didn’t take it (11Trusted Supply).
Researchers have theorized that supplemental collagen could accumulate in cartilage and stimulate your tissues to make collagen.
They’ve steered this will result in decrease irritation, higher assist of your joints, and decreased ache (12Trusted Supply).
If you wish to strive taking a collagen complement for its potential pain-relieving results, research counsel it is best to begin with a each day dosage of eight–12 grams (9, 13Trusted Supply).
three. May forestall bone loss
Your bones are made principally of collagen, which supplies them construction and helps hold them sturdy (14Trusted Supply).
Simply because the collagen in your physique deteriorates as you age, so does bone mass. This will result in situations like osteoporosis, which is characterised by low bone density and linked to the next threat of bone fractures (14Trusted Supply, 15Trusted Supply).
Research have proven that taking collagen dietary supplements could have sure results within the physique that assist inhibit the bone breakdown that results in osteoporosis (9, 13Trusted Supply).
In a single research, ladies took both a calcium complement mixed with 5 grams of collagen or a calcium complement and no collagen each day for 12 months.
By the top of the research, the ladies taking the calcium and collagen complement had considerably decrease blood ranges of proteins that promote bone breakdown than these taking solely the calcium (16Trusted Supply).
One other research discovered related leads to 66 ladies who took 5 grams of collagen each day for 12 months.
The ladies who took the collagen confirmed a rise of as much as 7% of their bone mineral density (BMD), in contrast with ladies who didn’t devour collagen (17Trusted Supply).
BMD is a measure of the density of minerals, equivalent to calcium, in your bones. Low BMD is related to weak bones and the event of osteoporosis (18Trusted Supply).
These outcomes are promising, however extra human research are wanted earlier than the position of collagen dietary supplements in bone well being might be confirmed.
four. May enhance muscle mass
Between 1–10% of muscle tissue consists of collagen. This protein is important to maintain your muscle groups sturdy and functioning correctly (19Trusted Supply).
Research counsel that collagen dietary supplements assist enhance muscle mass in folks with sarcopenia, the lack of muscle mass that occurs with age (20Trusted Supply).
In a single research, 27 frail males took 15 grams of collagen whereas taking part in an train program each day for 12 weeks. In contrast with males who exercised however didn’t take collagen, they gained considerably extra muscle mass and power (20Trusted Supply).
Researchers have steered that taking collagen could promote the synthesis of muscle proteins like creatine, in addition to stimulate muscle progress after train (20Trusted Supply).
Extra analysis is important to analyze collagen’s potential to spice up muscle mass.
5. Promotes coronary heart well being
Researchers have theorized that taking collagen dietary supplements could assist scale back the chance of heart-related situations.
Collagen offers construction to your arteries, that are the blood vessels that carry blood out of your coronary heart to the remainder of your physique. With out sufficient collagen, arteries could develop into weak and fragile (1Trusted Supply).
This will result in atherosclerosis, a illness characterised by the narrowing of the arteries. Atherosclerosis has the potential to result in coronary heart assault and stroke (21Trusted Supply).
In a single research, 31 wholesome adults took 16 grams of collagen each day for six months. By the top, they’d skilled a big discount in measures of artery stiffness, in contrast with earlier than they began taking the complement (22Trusted Supply).
Moreover, they elevated their ranges of HDL “good” ldl cholesterol by a mean of 6%. HDL is a crucial issue within the threat of coronary heart situations, together with atherosclerosis (22Trusted Supply).
Nonetheless, extra research on the position of collagen dietary supplements in coronary heart well being are wanted.
6. Different well being advantages
Collagen dietary supplements could produce other well being advantages, however these haven’t been studied extensively.
Hair and nails. Taking collagen could enhance the power of your nails by stopping brittleness. Moreover, it might stimulate your hair and nails to develop longer (23Trusted Supply).
Intestine well being. Though there isn’t a scientific proof to assist this declare, some well being practitioners promote the usage of collagen dietary supplements to deal with intestinal permeability, or leaky intestine syndrome.
Mind well being. No research have examined the position of collagen dietary supplements in mind well being. Nonetheless, some folks declare they enhance temper and scale back signs of hysteria.
Weight reduction. Some consider that taking collagen dietary supplements could promote weight reduction and a sooner metabolism. There haven’t been any research to assist these claims.
Though these potential results are promising, extra analysis is required earlier than formal conclusions might be made.