From stronger bones to fewer wrinkles to glowing pores and skin, collagen appears to assist with all of the indicators of growing older, with many describing it as a “miracle employee.” However no matter all of the hype, can boosting its ranges with collagen dietary supplements actually accomplish these items?
Because it seems, the reply is sure. A number of research have discovered that taking collagen dietary supplements each day or including collagen-rich meals to your weight loss program affords a number of advantages and really does assist enhance the well being of your pores and skin, joints, hair and bones.
Nevertheless, there are some things it’s best to find out about collagen and collagen merchandise earlier than incorporating it into your each day wellness routine.
Beneath, you will discover an in-depth clarification about collagen, together with what it’s, the place to search out it and the way you would possibly profit from it — plus the drawbacks you need to be conscious of. Although, when you’re at it, do not forget to give attention to the perfect meals sources for different nutritional vitamins and minerals that you just want.
What’s collagen?
Earlier than discussing its advantages, what’s collagen? Briefly, collagen is essentially the most plentiful protein within the human physique and accounts for one-third of all protein. It serves as a connective constructing block that holds collectively your muscular tissues, tendons, ligaments, bones and pores and skin. It serves as a constructing block that holds collectively your muscular tissues, tendons, ligaments, bones, pores and skin and promotes wholesome joints and connective tissues.
There are almost 30 recognized forms of collagen, however sort I is essentially the most prevalent (it exists in all connective tissue and makes up 90% of all collagen within the physique). Varieties II, III and IV are additionally widespread and located in varied elements of the physique, together with your joints, kidneys, ears and blood vessels.
All of this leads us to a different pertinent query: What’s collagen good for? Your physique naturally makes collagen by combining a number of amino acids (like proline and glycine) with zinc, vitamin C and copper. Nevertheless, as you grow old, manufacturing slows and the prevailing collagen in your physique begins to interrupt down at a quicker charge.
When that occurs, chances are you’ll discover your pores and skin getting wrinklier, your tendons and ligaments turning into much less versatile and shrinking muscular tissues. To forestall or delay these results, some individuals make up for what their physique has misplaced by consuming collagen-rich meals or collagen dietary supplements.
Including collagen to your weight loss program
When you’re seeking to amp up your wholesome collagen manufacturing, it’s best to make sure that your weight loss program contains meals with these important elements:
- Bone broth
- Fish and shellfish
- Rooster
- Pork pores and skin
- Eggs
- Beans
- Citrus
- Bell peppers
- Nuts
Consuming a well-balanced weight loss program with a mixture of those meals is one of the simplest ways to spice up the collagen protein in your physique. Nevertheless, you can too contemplate taking collagen dietary supplements (usually collagen powder or capsules) if you do not get sufficient collagen from weight loss program alone.
For greatest outcomes, specialists advise taking a collagen complement one hour earlier than figuring out, however all the time test the label and converse along with your physician earlier than beginning any new wellness routine.
Advantages of collagen
Now that we have coated the basics, let’s discover a number of the advantages of collagen supplementation.
Builds stronger bones
Bones are filled with collagen, however as you grow old, the protein begins to deteriorate — and so does bone well being — resulting in a lower in bone energy and density. Nevertheless, by incorporating collagen dietary supplements into your weight loss program, you might be able to forestall some bone loss and cut back your danger of bone-related issues, together with osteoporosis and fractures.
Decreases joint ache
Collagen additionally works along with cartilage to maintain your joints correctly functioning. Through the years, because it wears down, it could possibly result in stiff and achy joints and put you at the next danger for osteoarthritis. The excellent news is that taking collagen dietary supplements has been discovered to cut back joint ache in bodily energetic individuals. It might additionally function a ache reliever for individuals with present joint issues.
Improves pores and skin
Your pores and skin additionally comprises collagen, which supplies it elasticity and hydration whenever you’re younger. However as you mature, your pores and skin turns into saggier and extra wrinkly as a consequence of depleting collagen ranges. Apparently, research have proven that including extra collagen to your weight loss program can increase pores and skin elasticity, firmness and hydration, visibly lowering the consequences of growing older.
Promotes wholesome hair
Collagen is created with a number of the identical amino acids which might be used to construct keratin, the protein that makes up your hair. Due to this connection, there may be some proof that consuming extra collagen could assist along with your hair well being by selling development, lowering thinning and slowing graying.
Provides muscle mass
Muscle tissue consists of as a lot as 10% collagen. When the collagen in your physique begins to interrupt down, you would lose muscle mass and probably develop a situation known as sarcopenia (age-related muscle loss). Happily, research have proven that taking a collagen complement, together with elevated protein consumption and routine resistance train, could assist individuals with sarcopenia construct again muscle energy.
Drawbacks to collagen dietary supplements
Regardless of these advantages, there are additionally a handful of drawbacks to collagen dietary supplements that it’s best to keep in mind earlier than incorporating them into your routine.
They comprise animal merchandise (and generally, allergens)
Conventional collagen dietary supplements, and all dietary dietary supplements typically, are constructed from animal merchandise, so they are not appropriate if you happen to observe a plant-based weight loss program. Whereas there are some vegan collagen choices available on the market, it is unclear how they examine to those constructed from animal merchandise. Equally, when you’ve got any meals allergy symptoms, be sure to learn the label in your collagen dietary supplements completely. In some circumstances, they might comprise widespread allergens like fish or eggs.
Regulation is a grey space
Collagen dietary supplements are regulated as meals (not medicine) by the US Meals and Drug Administration, that means their elements and manufacturing aren’t monitored by an official governing physique. These merchandise aren’t topic to the identical rules and stringent approval course of as prescription drugs, so it may be difficult to search out out in regards to the high quality, purity and security of the elements.
Effectiveness research are restricted
Though there have been research in regards to the effectiveness of collagen (lots of which we have cited above), extra analysis must be performed. Additionally, a number of the present research have been funded by corporations that produce collagen dietary supplements, which can increase moral questions on bias.
Related dietary supplements to collagen
It is tough to search out different dietary supplements that replicate the consequences of collagen as a result of its amino acid make-up is totally different from different proteins. Nevertheless, you would strive boosting your consumption of glycine and proline, the important thing amino acids which might be concerned in creating collagen. They’re most frequently present in protein-rich meals like meat and poultry, however they’re additionally obtainable in complement kind.
When you’re most considering how collagen might help enhance your hair, nails and pores and skin, you would contemplate keratin or biotin, which generally come within the type of shampoos and salon therapies however are additionally bought as dietary dietary supplements. Biotin can be present in sure meals, together with legumes, egg yolks, nuts and avocados.
For extra recommendation on dietary supplements, listed here are 5 health dietary supplements which might be confirmed to work. Plus, take a look at these three options to melatonin for higher sleep with out drowsiness the following day.
