Who would have guessed that a material present in skin and bones would turn into a necessary supplement? Collagen is the topic of discussion.
According to Cleveland-based integrative and functional nutritionist Ryanne Lachman, RDN, “you are usually consuming collagen that comes from an animal when you take a collagen supplement or eat foods rich in collagen.” (There are now collagen products that are vegan.)
Read More: Kosher Collagen
Collagen peptides can be obtained in the form of capsules or powder, and they can also be eaten with bone broth.
Like any supplement, collagen may have some adverse effects.
1. Supplements Aid in Replacing Natural Losses Associated with Aging
According to Angelone, collagen serves as the “glue” that keeps your body together. It accounts for around 30% of the protein in your body. However, as you age, your body creates less collagen, according to her. When you include collagen peptides to your diet, your body may start to produce more of them as you age, which will benefit your general health.
2. Collagen Is a Simple Protein Source to Digestion
According to Lachman, following a meal, some people may have digestive symptoms like burping or stomach ache because their bodies work hard to breakdown protein from sources like chicken or beef. However, hydrolyzed collagen supplements break down the collagen, which facilitates simpler digestion by the body. According to her, using collagen supplements—especially the powders—may be a more comfortable method to increase your protein intake. Collagen peptides are also soluble in water thanks to the hydrolyzing process, which enables incorporating them into regular meals (like smoothies or water) quite easy.
3. Collagen Promotes Skin Elasticity and Smoothes Wrinkles
Lachman claims that the most thoroughly studied advantage of collagen is skin health. In one assessment, scientists examined 11 randomized, placebo-controlled trials involving over 800 patients who took collagen supplements up to 10 grams (g) daily in an effort to improve the health of their skin. The outcome? It has been demonstrated that the supplements enhance the density of collagen fibers in the skin, promote flexibility, and help the skin retain moisture better.
The hypothesis that hydrolyzed collagen could enhance skin hydration and elasticity across a variety of sources of collagen (including bovine, chicken, and fish) at even lower doses — 0.3 milligrams (mg) to 5 g daily for at least four weeks — was also supported by another review and meta-analysis on 14 randomized controlled trials involving roughly 1,000 participants. It could be a minor step in maintaining a young appearance.
4. Collagen May Help with Pain and Aches in the Joints
Exercise can be impeded by joint pain, which may cause you to stray from your fitness objectives. Taking a collagen supplement might support your perseverance. According to Angelone, there exists proof that collagen has the potential to enhance connective tissues and alleviate post-exercise joint discomfort.
For example, a research that involved athletes with knee discomfort and showed that they experienced reduced joint pain during activity after taking 5 g of collagen peptides daily for 12 weeks was compared to a placebo group. Oral collagen may have anti-inflammatory properties in addition to supporting cartilage healing.
5. Supplements Taken Orally May Improve Gut Health
There is a “gut healing” notion about collagen and inflammatory digestive disorders including inflammatory bowel disease (IBD). “Some evidence indicates that people with these diseases have lower amounts of collagen. You might assist remedy a shortfall by consuming collagen, claims Lachman.
According to research, inflammation was linked to an imbalance in the synthesis and degradation of collagen fibers in IBD patients. Additionally, a research revealed that individuals with IBD had lower blood levels of type 4 collagen. Your colon and GI tract are composed of connective tissue, which includes collagen. Increasing your collagen levels may create an environment that is conducive to your body’s healing. According to Lachman, this is a new concept, but it may be a benefit of attempting a collagen supplement or dietary strategy to improve consumption.
Additionally, an oral collagen supplement may help alleviate GI problems in many healthy individuals. When asked why they took collagen, women cited regular bowel movements, less bloating, and improved digestion as some of its purported benefits.
Since some people may have these effects when taking collagen, it’s critical to monitor your symptoms and change your dosage, timing, or frequency of use as necessary.
6. Collagen Could Help Your Heart
Adding collagen to your coffee might also benefit your lower back. Thirty-two individuals who took a collagen tripeptide twice daily were the subjects of a modest, uncontrolled, open-label trial. Measures of cholesterol and vascular stiffness, which are indicators of atherosclerosis (a buildup in artery walls), had improved after six months. (Coronary artery disease, the worst kind of heart disease, is what happens when atherosclerosis damages the arteries that lead to your heart.)
7. Peptides Help Maintain Healthy Bones
As you become older, particularly after menopause, your bone mineral density declines. A one-year study including 102 postmenopausal women found that those taking collagen peptides for a year had higher bone mineral density than those in the control group. The study was randomized, placebo-controlled, double-blind. The researchers hypothesised that this was because the collagen slowed down bone loss while stimulating bone production. However, further study is required, and it’s crucial to apply additional strategies to promote skeleton health in addition to collagen, such as weight training exercises.
8. Collagen Could Help with Joint Illness
Different kinds of collagen exist. According to Lachman, type 1 (found in beef) is good for your skin, but type 2 (found in chicken) may be more effective for arthritic joint discomfort. Cartilage, which is mostly composed of collagen, makes up joints.
According to a research, individuals with osteoarthritis in their knees who took type 2 collagen and acetaminophen together experienced less joint discomfort when walking and had a higher quality of life than those who took the medicine by itself. Nevertheless, the evidence is conflicting and lacks a definitive conclusion. For the greatest array of advantages, Lachman advises getting a supplement that has collagen from many sources.
