Collagen Supplement

Collagen is a protein responsible for healthy joints and skin elasticity or stretchiness. It’s in your bones, muscles, and blood, comprising three-quarters of your skin and a third of the protein in your body. As you age, your existing collagen breaks down, and it gets harder for your body to produce more. As a result, many people turn to collagen supplements. These supplements are usually powders, though there are also capsules and liquid supplements available.

Collagen is also produced naturally by combining amino acids, the building blocks of proteins found in food. To produce collagen, your body needs:

Proline: found in egg whites, dairy, cabbage, mushrooms, and asparagus

Glycine: found in pork skin, chicken skin, and gelatin, and a variety of other protein-rich foods

Vitamin C: found in citrus fruits and bell peppers

Zinc: found in beef, lamb, pork, shellfish, chickpeas, lentils, beans, milk, cheese, and various nuts and seeds

Copper: found in organ meats, cocoa powder, cashews, sesame seeds, and lentils

NUTRITION INFORMATION

Fourteen grams of collagen peptide (supplement) contains:

Calories: 50

Protein: 12 grams

Fat: 0 grams

Carbohydrates: 0 grams

Fiber: 0 grams

Sugar: 0 grams

The exact amount of collagen peptide also contains 29 milligrams of calcium, 44.9 milligrams of sodium, and 0.98 milligrams of potassium.


HEALTH BENEFITS OF COLLAGEN SUPPLEMENTS

Because it makes up so many critical parts of our bodies, collagen is not only beneficial but essential to maintaining good health. However, the benefits of collagen supplements are still debated. While there is reasonable evidence that they help keep hydrated skin and relieve osteoarthritis pain, more research is needed into less well-understood benefits, such as lowering blood pressure and blood sugar levels.

Here are some commonly cited benefits of collagen supplements:

Stronger Bones

As you age, your bones become less dense and brittle, breaking more efficiently and taking longer to heal. Daily collagens supplements can help make your bones denser, slowing the aging process that makes them brittle and allowing your body to produce new bone.

Skin Elasticity and Hydration 

Oral collagen supplements have been shown to improve skin hydration and elasticity for older people. They might also help to lessen wrinkles.

Thicker Hair

While more men go bald, many women also experience hair loss or thinning as they age. In one study, a group of women with thinning hair saw significant increases in their hair’s quantity, scalp coverage, and thickness while taking daily collagen supplements.

Healthier Nails

Some people’s nails break more quickly than others and don’t grow as fast. One study in a group of women showed faster nail growth and fewer broken or chipped nails after only four weeks of daily collagen supplements.

Reduced Osteoarthritis Pain

For people with knee osteoarthritis, oral collagen supplements might act as a mild pain reliever and improve joint function. It may take about three to five months of daily treatment before you see these improvements.

Increased Muscle Mass

A combination of collagen peptide supplements and strength training could potentially help increase muscle mass and strength.

Can Improve Skin Health

Collagen is a significant component of your skin. It plays a role in strengthening skin plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles. However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.

Additionally, taking collagen supplements may promote the production of other proteins that help structure your skin, including elastin and fibrillin. Many anecdotal claims show that collagen supplements help prevent acne and other skin conditions, but these are not supported by scientific evidence. The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce collagen on its own.


Helps Relieve Joint Pain

Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints. As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoarthritis increases. Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall.

Researchers have theorized that supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen. In another study, adults took 2 grams of collagen daily for 70 days. Those who took collagen had a significant reduction in joint pain and were better able to engage in physical activity than those who did not take it.

Could Prevent Bone Loss

They have suggested this may lead to lower inflammation, better support your joints, and reduced pain. If you want to try taking a collagen supplement for its potential pain-relieving effects, studies suggest you should start with a daily dosage of 8–12 grams. Your bones are made mostly of collagen, which gives them structure and helps keep them strong. Just as the collagen in your body deteriorates as you age, so does bone mass. This may lead to conditions like osteoporosis, which is characterized by low bone density and linked to a higher risk of bone fractures.

Studies have shown that taking collagen supplements may have specific effects in the body that help inhibit the bone breakdown that leads to osteoporosis. In one study, women took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months. By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium.

BMD is a measure of the density of minerals, such as calcium in your bones. Low BMD is associated with weak bones and the development of osteoporosis. These results are promising, but more human studies are needed before the role of collagen supplements in bone health can be confirmed.

Could Boost Muscle Mass

Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong and to function correctly. Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age. Researchers have suggested that taking collagen may promote the synthesis of muscle proteins like creatine and stimulate muscle growth after exercise.

Promotes Heart Health

Researchers have theorized that taking collagen supplements may help reduce the risk of heart-related conditions. Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become fragile. This may lead to atherosclerosis, a disease characterized by the narrowing of the streets. Atherosclerosis has the potential to lead to heart attack and stroke. Additionally, they increased their levels of HDL “good” cholesterol by an average of 6%. HDL is an essential factor in the risk of heart conditions, including atherosclerosis

TYPES OF COLLAGEN SUPPLEMENT

Collagen supplements come in a variety of types. A person should choose the supplement that best supports their goals when picking a collagen type.

The following are the most common types of collagen a person can find in stores or online:

Type 1: This is one of the most abundant types present in the human body and helps support healthy skin.

Type 2: This is present primarily in cartilage and can help promote joint health.

Type 3: This type also helps promote skin health by improving elasticity.

Type 5: This type helps promote the growth of the placenta in pregnant women.

Type 10: This type also occurs in cartilage and helps promote bone health and development.

Most supplements will contain several of these and possibly other types of collagen. Also, in many cases, the collagen is hydrolyzed. Undergoing the hydrolyzation process makes collagen easier for the body to absorb.

Side Effects of Collagen Supplements

Side effects of collagen supplements are rare. If you’re pregnant or breastfeeding, you may want to hold off on taking a collagen supplement for now since there isn’t yet enough research to come to any conclusions about their safety. The effects of collagen supplements continue to be researched and debated. Instead of buying these supplements, you can always help your body make more collagen naturally by ensuring your diet is packed with healthy foods.

To produce collagen, your body puts the amino acids glycine and proline together with other amino acids, including vitamin C, zinc, and copper. You can help your body produce more collagen by eating lots of glycine- and proline-rich foods like chicken, beef, fish, dairy, eggs, and beans. For vitamin C, zinc, and copper, you should also be sure to eat foods like citrus fruits, tomatoes, leafy greens, shellfish, nuts, and whole grains.

DO COLLAGEN SUPPLEMENTS WORK?

To forestall or reverse the effect of this loss of collagen, some people choose to replace the missing collagen through diet and supplementation. You can do this by taking a collagen supplement or eating foods that are high in collagen. Some skeptics argue that taking collagen should be no more helpful than taking any other protein. They point out that the body needs to break the collagen down into its component amino acids to use it. The evidence does support the use of collagen supplements, however. Studies have shown that collagen may be effective for a wide range of issues.

Studies on collagen as an anti-aging supplement have also yielded positive results, with objective reductions in the depth of participants’ wrinkles. Collagen supplements also appear to support hair growth and stronger nails. But the use of collagen does not stop at the beauty; a cohort of athletes who took oral collagen supplements reported reduced joint pain.


AT WHAT AGE SHOULD YOU TAKE COLLAGEN SUPPLEMENTS?

Collagen can be helpful at any age. But since aging effects start to show later in life, collagen is recommended to supplement starting in early the 20s. If you have a demanding lifestyle, you may find that the signs of aging can catch up with you more rapidly. Collagen supplements can help here. If you’re athletic and put yourself through many physical exercises, collagen can be very beneficial – collagen, after all, collagen is a significant constituent of muscle tissue. It’s also one of the main proteins making up the tissues of your joints. If you’re interested in taking collagen supplements or supplementing collagen through your diet, it’s fine to start in your twenties. Taking collagen at a young age probably won’t visibly affect your appearance, but it may help prevent wear and tear.

FAQs


How Long Does It Take To See The Benefits Of Collagen Supplements? 

Inside your body, our supplements will work straight away to boost your body’s collagen levels. Some studies have seen visible results on skin and hair from as little as four weeks, (1) but this will vary from person to person. The longer and more consistently you take your collagen products, the more you’ll see results. 

When Is The Best Time To Take Collagen? 

It doesn’t matter when you take your collagen supplement. It will work to top up your collagen levels at any time of the day.  Evidence is emerging but not conclusive on an optimal time of the day for supplementation. We recommend taking collagen whenever it fits best into your daily routine!  

What Is Hydrolysed Collagen? 

Hydrolyzed collagen, also known as collagen peptides, is collagen broken down into smaller molecules. This increases the bioavailability of each particle, allowing our bodies to absorb it quicker. All of our supplements contain hydrolyzed collagen.  

Can I Take Too Much Collagen? 

There is no official recommended intake of collagen, as it’s a natural protein made in the body. We advise that you follow the suggested use information on the pack. If you’re thinking of taking more collagen regularly, consult your GP.   

Can You Get Collagen From Food? 

Collagen can be found in small amounts in foods, including bone broth, essentially cooked collagen. Pure collagen is tough to source in our diets.  

Can Collagen Supplements Help My Joints? 

Commonly found in cartilage, collagen is a tough tissue that covers our joints and lets our bones move against one another quickly.

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