Collagen is the most abundant protein in the body. It is the main component of the connective tissues that make up various parts of the body, including tendons, ligaments, skin, and muscles.
Collagen has many important functions, such as providing structure to the skin and strengthening the bones.
This article will discuss six science-backed health benefits of taking collagen supplements:
1. Can improve skin health
Collagen is an important component of your skin. It plays a role in strengthening the skin, it can also benefit elasticity and hydration. As you age, your body produces less collagen, which causes dry skin and the formation of wrinkles.
However, several studies have shown that collagen peptides or supplements that contain collagen, such asColvita, can help delay skin aging by reducing wrinkles and dryness.
In one study, women who took a supplement containing 2.5 to 5 grams of collagen for eight weeks experienced less dry skin and a significant increase in skin elasticity compared to those who did not take the supplement.
Another study found that women who drank a drink mixed with a collagen supplement daily for 12 weeks experienced greater skin hydration and a significant reduction in wrinkle depth compared to a control group.
The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate the body to produce collagen on its own.
Additionally, taking collagen supplements can promote the production of other proteins that help structure the skin, including elastin and fibrillin.
There are also many anecdotal claims that collagen supplements are helpful in preventing acne and other skin conditions, but they are not supported by scientific evidence.
2. 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 age, your risk of developing degenerative joint disorders, such as osteoarthritis, increases.
Some studies have shown that taking collagen supplements, such ascolvita, can help improve osteoarthritis symptoms and reduce overall joint pain.
In one study, 73 athletes who consumed 10 grams of collagen per day for 24 weeks experienced a significant decrease in joint pain while walking and resting compared to a group that did not take it.
In another study, adults took two grams of collagen a day for 70 days. Those who took collagen had a significant reduction in joint pain and were better able to perform physical activity than those who did not take it.
Researchers have theorized that supplemental collagen can build up in cartilage and stimulate tissues to produce collagen. They have suggested that this can lead to less inflammation, better joint support, and reduced pain.
If you want to try taking a collagen supplement for its potential pain relieving effects, studies suggest that you should start with a dose of 8 to 12 grams per day.
3. Could prevent bone loss
Your bones are made primarily of collagen, which gives them structure and helps keep them strong.
As the collagen in your body deteriorates as you age, so does your bone mass. This can lead to conditions such as osteoporosis, which is characterized by low bone density and is linked to an increased risk of bone fractures.
Studies have shown that taking collagen supplements, such asColvita, may have certain effects in the body that help inhibit bone breakdown that leads to osteoporosis.
In one study, women took a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months.At the end of the study, women taking the calcium and collagen supplement had blood levels significantly lower in proteins that promote bone breakdown than those that took only calcium.
Another study found similar results in 66 women who took 5 grams of collagen a day for 12 months. Women who took collagen had up to a 7% increase in their bone mineral density (BMD), compared to women who did not. consumed collagen. BMD is a measure of the amount 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.
4. Could increase muscle mass
Between 1 and 10% of muscle tissue is made up of collagen. This protein is necessary to keep muscles strong and working properly.
Studies suggest that collagen supplements, such asColvita, help increase muscle mass in people with sarcopenia, the loss of muscle mass that occurs with age.
In one study, 27 frail men took 15 grams of collagen while participating in a daily exercise program for 12 weeks. Compared to men who exercised but did not take collagen, they gained significantly more muscle mass and strength.
Researchers have suggested that taking collagen may promote the synthesis of muscle proteins such as creatine and may also stimulate muscle growth after exercise. More research is needed to investigate the potential of collagen to increase muscle mass.
5. Promotes heart health
Researchers have theorized that taking collagen supplements, such asColvita, can help reduce the risk of heart-related diseases.
Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, the arteries can become weak and brittle.
This can lead to atherosclerosis, a disease characterized by narrowing of the arteries. Atherosclerosis has the potential to lead to a heart attack and stroke.
In one study, 31 healthy adults took 16 grams of collagen a day for six months. In the end, they had experienced a significant reduction in measures of artery stiffness compared to before starting the supplement. Additionally, their "good" HDL cholesterol levels increased by an average of 6%. HDL is a major factor in the risk of heart disease, including atherosclerosis.
However, more studies are needed on the role of collagen supplements in heart health.
6. Other health benefits
Collagen supplements may have other health benefits, but these have not been widely studied.
Hair and nails:taking collagen can increase nail strength by preventing brittleness. Also, it can stimulate the growth of your hair and nails.
Gut health:Although there is no scientific evidence to support this claim, some health professionals promote the use of collagen supplements to treat intestinal permeability or leaky gut syndrome.
Brain health:No studies have examined the role of collagen supplements in brain health. However, some people claim that they improve mood and reduce anxiety symptoms.
Weight Loss - Some believe that taking collagen supplements can promote weight loss and a faster metabolism. There have been no studies to back up these claims.
Although these potential effects are promising, research is needed before any formal conclusions can be drawn.