In today’s fast-paced lifestyle and too many nights with too little sleep, Collagen supplements are among the supplements I’ve found most effective.
Basically, I try to take as few supplements as possible and make sure I get the nutrition I need from my diet and from nature. There are many known effects such as better skin and sleep when using collagen, but there are also some surprising effects. Let’s see what research says about collagen supplementation.
What is Collagen?
Collagen is the most prominent protein in your body. It is the main component of several of the body’s major parts such as tendons, skin and muscles.
Collagen has many important functions, such as supplying your skin with proteins and strengthening bones
There are many different types of collagen, here are the four main ones:
- Type I: Found in connective tissue, the most common variety
- Type II: Found in joints and intervertebral discs
- Type III: Is the second largest concentration of protein in the body and contributes to the function of the skin, bone marrow, lungs and organs.
- Type IV: Component of kidneys, inner ear and the lenses of the eye. In recent years, Collagen has grown in popularity, mostly the popularity of hydrolyzed Collagen has increased. Hydrolyzed means that the collagen is broken down to make it easier for the body to absorb it as nutrients.
It is most common to take collagen in powder form. The types of collagen in each product vary. I myself use peptides and always buy high quality product.
What foods contain collagen?
Collagen is found in the connective tissue of animals, meaning that animals such as chicken skin, pig skin, cattle skin and fish skin are all good sources of collagen.
Vitamin C is crucial for the absorption of collagen, so make sure to eat foods with plenty of vitamin C such as lemon or broccoli.
What are the benefits of collagen for you?
1. You get cleaner skin
Collagen is an important component of your skin. It has a huge role in strengthening your skin, keeping it elastic and hydrated. Especially as you get older and your body produces less collagen, which leads to wrinkles.
There are many studies showing that collagen can slow down the aging of the skin by reducing wrinkles and dry skin.
One study found that women who took 3-10 grams of collagen per day for an average of 69 days experienced improved skin dryness and elasticity.
There are also many claims that collagen helps with other skin conditions and acne. There are no reliable sources here yet.
2. Helps with joint pain
Collagen helps preserve your cartilage. The connective tissue that is between the joints.
As collagen levels in your body decrease, the risk of connective tissue diseases such as osteoarthritis increases.
Several studies show that collagen can help with osteoarthritis and joint pain. In a study of more than 500 participants, it was proven that people with osteoarthritis who took 10 grams of collagen every day for a period of 24 weeks experienced a marked reduction in joint stiffness and pain.
3. Can help the skeleton
The bones in the body are mainly made of collagen, which is what gives them structure and strength.
As the collagen in the body disappears with age, the bones disappear along with the collagen. This can lead to osteoporosis, which increases the likelihood of bone fractures.
Studies show that collagen can prevent the degradation that leads to osteoporosis.
4. Increased muscle growth
Studies show that collagen can help prevent muscle loss with age. In a 12-week study of 27 men who had muscle wasting due to age, there was a significant increase in muscle mass in the group taking collagen supplements.
Researchers have found that collagen can help you in the process of synthesizing creatine.
5. Better Heart Health
Without enough collagen, blood vessels can become less flexible and elastic, which can lead to atherosclerosis, which is the thickening of blood vessels. Research shows that collagen can reduce the risk of heart disease.
In a six-month study, 31 healthy adults took 16 grams of Collagen every day. They show a clear reduction in annual stiffness from the start to the end of the study.
Although there are good signs of heart disease, more large studies are needed to be able to say something definite.
When will you see results?
Building up collagen stores is a long process. Most studies have a minimum of eight weeks for assessment of effect on skin, joint pain. Other studies have 12 months on, for example, skeletal health. It is important to be patient with collagen supplements.
In summary
Overall, collagen supplementation can provide many positive effects in the skin, joints, skeleton, muscles and organs. Some evidence of effects on gut health and brain is lacking.
Collagen can increase muscle mass, prevent bone loss, improve joint pain and give you cleaner skin with fewer wrinkles.
Many believe that the supplement can improve gut health, brain health and weight loss.
There is a low risk associated with using the supplement. If you need to exceed the recommended dose, it is important to do so in consultation with a doctor.
Although several foods contain collagen, it is uncertain how much effect they have, as collagen peptides are broken down for easier absorption in the body.
