Benefits of collagen: 7 benefits backed by health science

It’s probably a good idea to call yourself by the first name with collagen, as it is about 30 percent of protein in your body.

Collagen is a category of proteins that structure the parts of your body. It creates a rigid structure between the cells of the skin, bones, cartilage and tendons. It also provides structure to your organs, muscles and arteries.

FOR YOUR INFORMATION: If you have a vitamin C deficiency or certain medical conditions (such as osteogenesis imperfecta or Ehlers-Danlos syndrome), your body’s production of collagen may be interrupted. It is important to see a healthcare professional if you think you might be having any of these problems. Collagen supplements won’t cut it.

Collagen is a big deal. But age, nutrition, environmental factors, and disease can all have an impact on how your body does it. This is where collagen supplements come in. Here’s a summary of what the researchers found about how they can help.

1. Help you shine, girl

The breakdown of collagen results in the characteristic sagging and wrinkles associated with aging. Lower levels of hyaluronic acid also mean you’ll have drier skin, which isn’t a great barrier between your tender flesh and the outside world.

Using topical products containing collagen peptides improves your skin’s function as a barrier to keep the good things on the inside and the bad things on the outside. They can even help your body make collagen and hyaluronic acid.

A 2015 study suggests that taking collagen peptide supplements may reduce wrinkles and increase skin hydration. After just 4 weeks, the skin had more collagen and less breakdown of the collagen network. But in particular, this study was carried out on samples of skin rather than on the skin in reality. to people’s bodies.

In other 2015 study, a drink containing collagen, hyaluronic acid, vitamins and minerals has also shown promise. It has helped reduce the depth of facial wrinkles and improve skin hydration and elasticity in postmenopausal women.

Ongoing studies are exploring the nutritional mechanisms involved in improving the physiology and appearance of the skin.

2. Promotes healthy cartilage for soft joints

Collagen hydrolyzate (aka collagen peptide) stimulates the production of collagen in cartilage and other tissues.

Osteoarthritis is a degenerative disease that causes pain and loss of function in the joints.

In a 2016 review From nine studies (in humans, animals, and human cells in the lab), the researchers concluded that collagen hydrolyzate may help fight osteoporosis and osteoarthritis. It can also increase bone mineral density, protect cartilage, and relieve pain.

3. Strengthens your muscles

In a 2015 study With 53 older adult male participants, the subjects took collagen supplements and followed a resistance training program 3 times per week for 12 weeks. The test group increased their fat-free body mass and muscle strength while decreasing their fat mass.

But it doesn’t just work for the elderly. A Study 2019 in 77 premenopausal women had similar results. Participants who took collagen during strength training for 12 weeks had better lean mass and strength gains than in the placebo group.

Another Study 2019 in 57 active young men showed an increase in muscle mass after 12 weeks of collagen supplements and resistance training.

4. Prevents atherosclerosis

Atherosclerosis is a disease caused by the buildup of plaque on the inner wall of an artery. It usually doesn’t show any symptoms until a plaque ruptures. A ruptured plaque can be life threatening.

How could this type of rupture have happened? Collagen can play a role. If the collagen around the plate becomes less resistant to tension, the plate becomes less stable. Platelets with more collagen are less vulnerable to breakage.

A 2017 study have indicated that collagen tripeptide supplements may help prevent and treat atherosclerosis. In the study, 32 healthy subjects took the supplement daily for 6 months. Their HDL (“good”) and LDL (“bad”) cholesterol ratios improved along with other markers of atherosclerosis.

5. Reduces pain

In a 2017 study, 139 athletes with knee pain took collagen peptides or a placebo for 12 weeks. Participants taking collagen peptides had less pain during activity and needed fewer additional interventions (like physical therapy or ice packs) to treat their pain.

Also a Study 2021 in 90 people aged 40 to 65, found that a collagen supplement reduced joint pain and stiffness better than a placebo.

6. Strengthens your bones

Osteoporosis is a disease that causes a decrease in bone mass. This can weaken the bones. But it is possible to fight this condition.

A Research report 2016 in humans, animals and human cells in the laboratory have concluded that collagen supplements may be beneficial for osteoporosis.

In a 2018 study, 131 postmenopausal women took a daily collagen supplement for 12 months. They saw a significant increase in bone mineral density in their spines and thighbones. The study also found improvement in indicators that suggest better bone formation and reduced bone deterioration.

But we need more research in humans before we can draw any major conclusions about these effects.

7. Strengthens your nails

A small study from 2017 with 25 participants suggests that taking oral collagen peptides may help your nails grow faster and make them less likely to break.

There are many supplements marketed to help hair growth or improve the quality of your hair and nails, but there really isn’t much to it. research to show the effectiveness of these specific mixtures.

These hair, skin, and nail supplements may contain collagen or other ingredients that marketers say will help you build collagen, but we can’t say for sure that they work.

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