What is collagen good for?
Collagen is a key component of bones, skin, muscles, and other parts of the body. It may help improve skin health, relieve joint pain, and prevent bone loss, among other benefits.
Collagen is a protein. Your body produces it, and it is important for healthy joints, skin, bones, muscles, and much more. But as we age—just when our bodies have more difficulty producing collagen—the collagen already present in the body begins to break down. That may be why you are considering using collagen supplements and wondering how much they actually help.
Here are 9 scientifically supported health benefits of taking collagen.
What is collagen?
Collagen is the most abundant protein in the body. It is the main component of connective tissues, which make up many parts of the body, including tendons, ligaments, skin, and muscles. It has many important functions, including providing structure to your skin and strengthening your bones.
Collagen can be obtained from foods such as pork skin and bone broth, but collagen supplements have also become popular. Most of them are hydrolyzed, meaning the collagen has been broken down to make it easier to absorb.
These supplements are available primarily in powder form, but also in capsules. The types of collagen in supplements vary—some contain one or two types, while others contain as many as five.
SUMMARY Collagen is the most abundant protein in the body. You can increase your collagen intake by taking supplements or consuming animal-based foods and bone broth. However, absorption from food may not be as effective as absorption from supplements.
What are the benefits of taking collagen?
Taking collagen supplements offers numerous health benefits.
1. May improve skin health
Collagen is one of the main components of the skin. It helps strengthen the skin and plays a role in elasticity and hydration. As you age, your body produces less collagen, which leads to dry skin and the formation of wrinkles.
Numerous studies have shown that collagen peptides or collagen-containing dietary supplements may help slow skin aging by reducing wrinkles and dryness. A review of 26 studies, focused mainly on women, found that taking 1–12 grams of collagen daily for 4–12 weeks improved skin elasticity and hydration.
These supplements may work by stimulating the body to produce collagen and other proteins that support skin structure, 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.
2. May relieve joint pain
As you age, the amount of collagen in your body decreases, and the risk of joint disorders such as osteoarthritis increases. Some studies suggest that collagen supplements may help improve osteoarthritis symptoms and reduce overall joint pain.
A review of studies in people with osteoarthritis found that taking collagen significantly improved joint stiffness, but not pain or functional limitations.
Researchers suggest that supplemental collagen may accumulate in cartilage and stimulate tissues to produce collagen, which may lead to reduced inflammation, better joint support, and less pain. However, more evidence is needed before collagen can be recommended for treating osteoarthritis.
3. May prevent osteoporosis
Your bones are made largely of collagen. As you age, collagen deteriorates and your bone mass decreases. This can lead to conditions such as osteoporosis, which is characterized by low bone density and an increased risk of bone fractures.
Research suggests that collagen supplements may help prevent bone breakdown, which leads to osteoporosis.
In a 12-month study of postmenopausal women, some took a calcium and vitamin D supplement containing 5 grams of collagen, while others took a calcium and vitamin D supplement without collagen daily. Those who took calcium, vitamin D, and collagen supplements had significantly lower levels of proteins that promote bone breakdown in their blood and experienced less loss of bone density than those who took only calcium and vitamin D.
Another study found similar results in 66 postmenopausal women who took 5 grams of collagen daily for 12 months. Participants who took collagen experienced up to a 7% increase in bone mineral density (BMD), a measure of the density of minerals in the bones.
4. May increase muscle mass
Collagen, the most abundant protein in the body, is an important component of skeletal muscle.
In a 12-week study, 26 older men with sarcopenia 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.
However, more research is needed to establish collagen’s muscle-building effects.
5. May promote heart health
Researchers theorize that collagen supplements may help reduce the risk of heart disease.
Collagen provides structure to the arteries, the blood vessels that carry blood from your heart to the rest of your body.
Without enough collagen, arteries may become less flexible and elastic, which can lead to atherosclerosis, a condition characterized by narrowing of the arteries. This condition can cause heart attacks and strokes.
In a 6-month study, 30 healthy adults took 16 grams of collagen daily. From the beginning to the end of the study, they experienced a significant reduction in measurements of arterial stiffness.
In addition, their HDL (good) cholesterol levels increased by an average of 6%. HDL is an important factor in the risk of heart disease, including atherosclerosis, although more research is needed.
6. May improve gut health
Although randomized controlled trials do not support this claim, some health professionals report that collagen supplements may treat leaky gut syndrome, also known as increased intestinal permeability. Individual reports suggest that collagen helps, but research is needed.
7. May strengthen hair and nails
Taking collagen may increase the strength of your nails. Although more research is needed to support collagen’s effects on hair, people report that taking collagen may help prevent your hair from breaking as easily.
8. May help maintain brain health
Although studies have not examined the role of collagen supplements in brain health, some people claim that collagen improves mood and reduces symptoms of anxiety.
9. May help support weight loss
Supporters believe that collagen supplements may promote weight loss and a faster metabolism. However, no studies support these claims. Although these potential effects are promising, more research is needed before definitive conclusions can be drawn.
What are the side effects of taking collagen?
Although collagen supplements are generally well tolerated and few side effects have been reported, many are made from common food allergens such as fish, shellfish, and eggs. People who are allergic to these foods should avoid collagen supplements made from such ingredients.
Some people report nausea, bloating, and heartburn when taking collagen supplements, but research has not consistently identified these as side effects.
What foods are rich in collagen?
Collagen is found in or derived from animal products. Foods containing collagen include:
- gelatin
- bone broth
- animal connective tissues
- chicken skin
- pork skin
- beef
- fish
Vitamin C is vital for collagen synthesis. Many foods are high in vitamin C, such as citrus fruits, broccoli, strawberries, and many others.
What are the alternatives to animal-derived collagen?
Because collagen has a different amino acid composition than other proteins, the possible alternatives are limited. Vegan collagen can be produced from genetically modified yeast and bacteria that contain collagen-like proteins. These are being studied as potential sources of collagen.
A nutritionally balanced diet rich in fruits, vegetables, and plant-based protein foods may help boost the body’s collagen production.
How long does it take to see results from collagen supplements?
Collagen turnover is a slow process. Most studies examine collagen’s effects on skin health and joint pain relief for at least 8 weeks, but other studies use longer periods, such as 12 months, for bone health.
Is it good to take collagen every day?
It is probably safe to take collagen-containing supplements daily, and few side effects have been reported.
Is collagen safe for the kidneys?
If you have kidney stones or are at risk of them, you may want to avoid collagen
dietary supplements. They contain an amino acid called hydroxyproline, which is converted into oxalate in the body. Too much oxalate can lead to kidney stones.
SUMMARY Collagen supplements offer several health benefits and have very few known risks. Supplements may increase muscle mass, prevent bone loss, relieve joint pain, and improve skin health by reducing wrinkles and dryness.
Although other benefits may exist, most claims about weight loss, gut health, and brain health are not supported by research. Although many foods contain collagen, it is not known whether these foods provide the same benefits as supplements.
Source: www.healthline.com
