Collagen is your body’s most prevalent protein. It’s the main component of connective tissues, which include tendons, ligaments, skin, and muscles. Collagen has a variety of purposes, including providing structure to your skin and strengthening your bones. Collagen supplements have been increasingly popular in recent years. Most collagen is hydrolyzed, which means it has been broken down to make it simpler to absorb. Pork skin and bone broth are two other foods that can help you get more collagen in your diet. Collagen may have a number of health benefits, ranging from joint pain relief to improved skin health. This post will go over the health benefits of taking collagen supplements.
Benefits of Taking Collagen Supplements
The following ingredients are found in 14 grams of collagen peptide (supplement):
- 50 calories
- 12 g of protein
- 0 gram of fat
- 0 grams of carbohydrates
- 0 gram fiber
- 0 gram sugar
Collagen peptide contains 29 milligrams of calcium, 44.9 milligrams of sodium, and 0.98 milligrams of potassium in the same amount.
Can improve skin health
Collagen is a crucial component of your skin’s structure.
It helps to strengthen skin and may improve elasticity and hydration. As you get older, your body produces less collagen, resulting in dry skin and wrinkles.
Collagen peptides or supplements containing collagen, on the other hand, have been demonstrated in multiple studies to help reduce the aging of your skin by minimizing wrinkles and dryness.
In one study, women who took a 2.5–5 gram collagen supplement for 8 weeks had less skin dryness and a substantial increase in skin flexibility than those who did not take the supplement.
Another study discovered that women who consumed a beverage containing a collagen supplement on a regular basis for 12 weeks had higher skin hydration and a substantial reduction in wrinkle depth when compared to a control group.
Collagen supplements’ wrinkle-reducing effects have been attributed to their capacity to increase your body’s natural collagen production.
Collagen supplements may also encourage the creation of other proteins that support skin structure, such as elastin and fibrillin.
Your bones get less solid and fragile as you get older, making them more prone to shattering and taking longer to recover. Daily collagen supplements have been shown in studies to help make your bones denser, reducing the aging process that causes them to become brittle, and assisting your body in producing new bone.
Collagen Is an Easy-to-Digest Source of Protein
According to Lachman, your body works hard to digest protein from sources like chicken or beef, and some people may have digestive symptoms like burping or stomach ache after a meal. Collagen supplements, on the other hand, are hydrolyzed, which means the collagen has been broken down, making it easier for your body to consume. Collagen supplements, she says, could be a more convenient method to add protein into your diet. Collagen peptides can also dissolve in water after being hydrolyzed, making them reasonably easy to employ in daily dishes (like water or smoothies).
May Help Lessen Joint Aches and Pains
Joint pain might make it harder to exercise, deterring you from reaching your goals. Taking a collagen supplement can be able to assist you in getting back on track. According to Angelone, “there is some evidence that collagen can be beneficial for maintaining connective tissues and reducing joint pain after exercise.” One study published in the journal Applied Physiology, Nutrition, and Metabolism in January 2017 indicated that athletes with knee discomfort who took 5 g of collagen peptides daily for 12 weeks experienced less joint discomfort during activity than those who received a placebo. Oral collagen may aid cartilage healing while also acting as an anti-inflammatory.
Can boost muscle mass
Collagen makes up about 1–10 percent of muscle tissue. This protein is required for your muscles to remain strong and functional.
Collagen supplements have been shown in studies to benefit persons with sarcopenia, or the loss of muscular mass that occurs as people age.
In one study, 27 frail men received 15 grams of collagen daily for 12 weeks while participating in an activity program. Men who exercised but did not take collagen gained much more muscular mass and strength than men who did not exercise but did not take collagen.
Collagen may enhance the synthesis of muscle proteins like creatine, as well as increase muscular growth following exercise, according to research.