What are the benefits of taking collagen supplements ? Why you will take collagen supplements ? | Health Tips
Collagen is the protein that is most plentiful in your body. It is the primary constituent of connective tissues, which include many different bodily parts like ligaments, skin, muscles, and tendons. Collagen serves a variety of vital purposes, including supporting healthy bones and giving skin its structure. Collagen comes in 28 different varieties, however there are only four main forms. All connective tissues contain the first, which is also the most prevalent. Your intervertebral discs and joints house the other. Reticular fibers in blood vessels and skin contain the third type. Your kidneys, eye lenses, and kidneys contain the final kind.
In recent years, collagen dietary supplements have gained popularity. For improved absorption, the collagen in the majority of them has been hydrolyzed. The majority of collagen supplements are available as powder, however capsules are also an option. There are different kinds of collagen used in supplements. Some only have one or two variations, while others have up to five. You can naturally increase your collagen intake by eating a variety of foods, such as hog skin and bone broth.
Collagen is also provided by foods containing gelatin, a protein substance obtained from collagen after it has been cooked. Since collagen comes from animal connective tissues, foods such as fish, beef, pork skin, and chicken skin are good sources of collagen. Vitamin C is essential for collagen production, so you should also eat foods rich in vitamin C, such as bell peppers, broccoli, and citrus fruits. However, more research is needed to see if eating collagen-rich foods helps increase collagen levels in your body, as it may not have the same benefits as supplements.
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Digestive enzymes break down collagen in food into peptides and individual amino acids. However, the collagen in supplements is already broken down and is therefore believed to be absorbed more efficiently than collagen in food.
The advantages of using collagen supplements are listed below.
Improves skin health.
Collagen is an important component of your skin. It contributes to the strengthening of the skin and its hydration and elasticity. As you age, your body produces less collagen, causing wrinkles and dry skin. However, numerous studies show that collagen supplements or peptides can help slow skin aging by reducing dryness and wrinkles.
One review of 11 studies focused primarily on women found that taking three to ten grams of collagen daily for 69 days improved skin hydration and elasticity. Supplements can work by encouraging your body to produce its own collagen. Collagen supplements can also stimulate the production of other proteins that help shape your skin, such as fibrillin and elastin. There are many anecdotal claims that collagen supplements help stop acne and other skin conditions, but no scientific evidence supports these claims.
Relieves joint pain.
Collagen helps protect the integrity of your cartilage, the tissue that protects your joints. As you age and the collagen in your body decreases, the risk of worsening joint disorders such as osteoarthritis increases. There are studies that suggest that collagen supplements improve osteoarthritis symptoms and reduce overall joint pain.
A review of five studies in more than 500 people with osteoarthritis found that ingesting about 10 grams of collagen daily for about 24 weeks led to a substantial improvement in self-reported joint pain and stiffness. Scientists speculate that supplemental collagen builds up in cartilage and promotes collagen production in your tissue. This stimulation can reduce pain, improve joint support and reduce inflammation. Research shows you will see a difference with 10 grams a day if you want to try collagen supplements for pain relief.
Prevents loss of bone mass.
Our bones are compromised mainly by collagen, which gives them strength and structure. Our bone mass deteriorates as we age, as does the collagen in our body. This deterioration can lead to osteoporosis, characterized by low bone density and a high likelihood of bone fractures. Studies suggest that collagen supplements could help prevent bone deterioration that leads to osteoporosis.
The 12-month study looked at women who took either a calcium supplement with five grams of collagen or no collagen and a calcium supplement daily. At the end of the study, women taking both supplements had lower blood levels of a protein that promotes bone breakdown than women taking only calcium.
Another study found parallel results in 66 women who consumed five grams of collagen for one year. Women who took collagen showed an increase in bone mineral density, or BMD, compared to women who did not take the supplement. BMD measures the thickness of minerals such as calcium in your bones. Low BMD is associated with the risk of osteoporosis and weak bones.
Increases muscle mass.
As the most abundant protein in our body, collagen is an essential part of skeletal muscle. Studies have found that collagen supplements help increase muscle mass in people with sarcopenia, or the loss of muscle mass that comes with age.
In a 12-week study, 27 men with sarcopenia took 15 grams of collagen during a daily exercise program. They gained more muscle mass and strength than men who did not take collagen. Researchers suggest that collagen supplements may stimulate the production of muscle proteins such as creatine and promote muscle growth after exercise.
However, collagen protein is no more effective than whey protein for building strength or muscle. Unlike whey protein, collagen has less of the essential amino acids that play an important role in building muscle, but more research is needed to investigate the potential of collagen to increase muscle mass.
In addition to these benefits, there are many other benefits of taking collagen supplements. For example, taking collagen supplements can improve the strength of your nails by stopping brittleness. It can also help your nails and hair grow longer. Although there is no scientific evidence to support this claim, some health professionals believe that collagen supplements can correct leaky gut syndrome, or intestinal permeability.
There are few known hazards associated with collagen supplements compared to the many health advantages. Supplements can improve skin health, reduce joint discomfort, build muscle, and stop bone loss. Other benefits might exist, but there is no evidence to support them. Numerous foods contain collagen, but it's unclear whether they offer the same advantages as supplements. In general, collagen supplements are simple to utilize, secure, and worthwhile to test if you want to support your health objectives.
