6 benefits of collagen supplements

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Collagen is the most abundant protein in the body and it is a major component of the connective tissues that make up several body parts such as tendons, ligaments, skin, and muscles. Collagen has many important functions such as drinking collagen for beautiful skin. Recently, collagen supplements have become very popular.

1.Improve skin health Collagen is the main component of skin. This protein plays a role in promoting skin health, elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles.
However, some studies have shown that collagen peptides or supplements containing collagen can help slow the aging of your skin by reducing wrinkles and dryness.
In one study, women who took a supplement containing 2.5-5 grams of collagen for 8 weeks found that these women experienced less dryness and a significant increase in skin elasticity compared to women who took a supplement containing 2.5-5 grams of collagen. with people who don't use supplements.
Another study found that women who drank a beverage mixed with collagen supplements daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared to a control group.
The wrinkle-reducing effects of collagen supplements are due to their ability to stimulate your body to produce collagen on its own. Additionally, supplementing with collagen can boost the production of other proteins in your skin's structure, like elastin and fibrillin.
2. Helps relieve joint pain Collagen helps maintain the integrity of 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 degenerative joint diseases like osteoarthritis increases.

Several studies have shown that collagen supplements can help improve osteoarthritis symptoms and reduce joint pain.
In one study, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced significant reductions in joint pain while walking and at rest, compared to a group that did not.
In another study, adults took 2 grams of collagen daily for 70 days. Those who took collagen experienced significant reductions in joint pain and were better able to participate in physical activity than those who didn't.
Researchers have theorized that supplemental collagen can accumulate in cartilage and stimulate your tissues to make collagen.
If you want to try a collagen supplement for pain relief, studies recommend starting with a daily dose of 8 - 12 grams.
3. Can Prevent Bone Loss Your bones are made mainly of collagen, which helps bones keep structure and strong.
Just as collagen in the body deteriorates as you age, so does bone mass. This can lead to conditions such as osteoporosis, which is characterized by low bone density and an increased risk of fracture.
Studies have shown that taking collagen supplements can have certain effects in the body that help inhibit the breakdown of bone that leads to osteoporosis.

In one study, women took a calcium supplement in combination with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months. At the end of the study, the women who took calcium and collagen supplements had significantly lower levels of a protein that promotes bone breakdown than those who took calcium alone.
Another study showed similar results in 66 women taking 5 grams of collagen daily for 12 months. Women who took collagen showed up to 7% increase in bone mineral density (BMD) compared to women who did not consume collagen.
BMD is a measure of mineral density, such as calcium, in your bones. Low BMD is associated with weak bones and developing osteoporosis.
These results are promising, but more human studies are needed before the role of collagen supplements in bone health is fully confirmed.
4. Can increase muscle mass Muscle tissue is made up of 1% to 10% collagen. Collagen helps keep your muscles strong and working correctly.
Studies show that collagen supplements help increase muscle mass in people with muscle weakness due to the loss of muscle mass that occurs with age.
Researchers have suggested that taking collagen can promote the synthesis of muscle proteins like creatine, as well as stimulate muscle growth after exercise.
However, more research is needed to investigate collagen's potential to increase muscle mass.
5. Promotes Heart Health Researchers have theorized that taking collagen supplements may help reduce the risk of cardiovascular diseases. Collagen provides structure to arteries, which are blood vessels. carries blood from the heart to all over the body. Without enough collagen, arteries can become weak and fragile.

This can lead to atherosclerosis, a disease characterized by narrowing of the arteries. Atherosclerosis has the potential to lead to heart attacks and strokes.
In one study, 31 healthy adults took 16 grams of collagen daily for 6 months. In the end, they had a significant reduction in arterial stiffness compared to before they started taking the supplement.
However, more research is 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 studied extensively.
Hair and nails. Taking collagen can increase nail strength by preventing brittleness. In addition, it can stimulate your hair and nails to grow longer. Weight loss. Some people believe that collagen supplements can promote weight loss and a faster metabolism. However, there is no research to support these claims.
While these potential effects are promising, more research is needed before definitive conclusions can be made about the effects of taking collagen supplements.

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Article referenced source: healthline.com