Collagen is a key component in bones, skin, muscles, and other parts of the body. People often take collagen supplementsto support skin and joint health. among other things, but does it really help?
Today, much high-quality research supports the benefits of collagen.
Here are 6 science-backed health benefits of taking collagen.
Collagen is the most abundant protein in your body. You can increase your intake of collagen by taking supplements or eating animal foods and bone broth. However, absorption from food may not be as efficient as from supplements.
It is the main component of connective tissues that make up different parts of the body, including tendons, ligaments, skin and muscles .
Collagen has many important functions, including providing structure to the skin and strengthening bones.
There are 28 types of collagen, but here are the four most common :
In recent years, collagen supplements have become popular. Most are hydrolyzed, which means that the collagen has been broken down for easier absorption.
These supplements are mainly in powder form, but are also available in capsules. The types of collagen found in supplements vary: some contain one or two types, while others contain up to five.
Several foods can naturally increase collagen intake, including pigskin and bone broth.
Foods that contain gelatin, such as bone broth, provide collagen. Gelatin is a protein substance derived from collagen that has been processed.
Collagen is found in the connective tissues of animals. Therefore, foods such as chicken skin, pork skin, beef, and fish are sources of collagen.
Vitamin C is critical 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 eating 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 in food into individual amino acids and peptides. However, collagen in supplements has already been broken down or hydrolyzed, which is why it is believed to be absorbed more efficiently than collagen from food.
Collagen supplementation offers a variety of health benefits.
Collagen is an important component of your skin.
It plays a role in skin tightening as well as elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and wrinkles.
However, several studies have shown that collagen peptides or supplements containing collagen can help slow skin aging by reducing wrinkles and dryness.
A review of 11 studies focusing primarily on women found that taking 3-10 grams of collagen daily for an average of 69 days led to improvements in skin elasticity and hydration.
These supplements can work by stimulating your body to produce collagen on its own. In addition, collagen supplements can promote the production of other proteins that help structure skin, including elastin and fibrillin.
There are also many anecdotal claims that collagen supplements help prevent acne and other skin conditions, but these are not supported by scientific evidence.
Collagen helps maintain the integrity of cartilage, the rubbery tissue that protects joints.
As the amount of collagen in the body decreases with age, the risk of degenerative joint disorders such as osteoarthritis increases .
Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain .
A review of studies of people with osteoarthritis found that taking collagen led to significant improvements in joint stiffness and general symptoms of osteoarthritis .
The researchers theorized that additional collagen may accumulate in cartilage and stimulate tissues to produce collagen. In turn, this may lead to less inflammation, better joint support and reduced pain.
Although the research is promising, experts caution that stronger evidence is still needed before recommending collagen as a treatment for osteoarthritis.
Your bones are made mainly of collagen, which gives them structure and strength .
Just as collagen in your body deteriorates with age, so does bone mass. This can lead to conditions such as osteoporosis, which is characterized by low bone density and a higher risk of bone fractures.
Studies note that collagen supplements can help inhibit the bone breakdown that leads to osteoporosis .
In a 12-month study, postmenopausal women took a daily calcium and vitamin D supplement with 5 grams of collagen or a calcium and vitamin D supplement without collagen.
At the end of the study, those taking the calcium, vitamin D and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only calcium and vitamin D. The collagen group also had lower bone mineral density loss.
Another study found similar results in 66 postmenopausal women who took 5 grams of collagen daily for 12 months. Those who took collagen showed up to a 7 percent increase in their bone mineral density (BMD) compared to those who did not take collagen .
BMD is a measure of the density of minerals, such as calcium, in bones. Low BMD is associated with weak bones and risk of osteoporosis .
Although these results are promising, further studies in humans are needed.
As the most abundant protein in the body, collagen is an important component of skeletal muscle .
Studies suggest that collagen supplements help increase muscle mass in people with sarcopenia, the loss of muscle mass that occurs with age.
In a 12-week study, 27 older men with this condition took 15 grams of collagen while participating in an exercise program. Compared with men who exercised but did not take collagen, they gained significantly more muscle mass and strength .
The researchers suggested that supplemental collagen may promote the synthesis of muscle proteins such as creatine, as well as stimulate muscle growth after exercise .
However, collagen protein is no more effective than whey protein in building muscle mass or strength. This is because collagen is lower in branched-chain amino acids that play a key role in muscle building. Whey protein is a richer source of these amino acids.
Further research is needed to study the potential of collagen to increase muscle mass.
Researchers have theorized that collagen supplements may help reduce the risk of heart disease.
Collagen provides structure to arteries, the blood vessels that carry blood from the heart to the rest of the body. Without enough collagen, arteries can become less flexible and elastic.
This can lead to atherosclerosis, a disease characterized by narrowing of the arteries. This condition can lead to heart attack and stroke .
In a 6-month study, 31 healthy adults took 16 grams of collagen daily. They had experienced a significant reduction in measures of arterial stiffness from the beginning to the end of the study .
In addition, their HDL (good) cholesterol levels increased by an average of 6 percent. HDL is an important factor in the risk of heart disease, including atherosclerosis .
However, further studies on collagen supplements and heart health are needed.
Collagen supplements may have other health benefits, but these have not been thoroughly studied.
