Collagen has many health benefits and few known risks. This supplement can improve skin health by reducing wrinkles, help increase muscle mass, prevent bone loss, and reduce joint pain.
1. Overview information
Collagen is the most abundant protein in the body. It is the main component of the connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles. Collagen provides structure to the skin and strengthens bones. Most collagen supplements are hydrolyzed to make them easier for you to absorb. Additionally, there are also some foods you can eat to increase your collagen intake, including pork skin and bone broth.
2. Benefits of collagen
2.1 Can improve skin health
Collagen plays a major role in strengthening the skin, and may also benefit elasticity and hydration. The body produces less collagen as we age, which can cause skin to become dry and wrinkled. Collagen peptides can help slow down the aging process of the skin.
Research shows that daily collagen supplementation for 12 weeks significantly increased skin moisture and reduced wrinkle depth compared to a control group. The wrinkle-reducing effects of collagen supplements are thought to be due to their ability to stimulate the body to produce its own collagen.
2.2. Helps reduce joint pain
Collagen acts like a rubber band to protect joints. Collagen levels decrease as the body ages and the risk of developing osteoarthritis
disorders such as arthritis
increases. Collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain.
2.3 May prevent bone loss
Collagen helps build and strengthen bones. As we age, collagen levels decrease, leading to conditions like osteoporosis. Collagen supplementation may help inhibit the breakdown of bone that leads to osteoporosis.
2.4 Can increase muscle mass
A large proportion of muscle tissue is made up of collagen, which helps increase muscle mass in people with sarcopenia, a loss of muscle mass that occurs with age. Taking 15 grams of collagen daily for 12 weeks combined with exercise increased muscle mass and strength.
2.5 Boosts heart health
Collagen supplementation may help prevent the risk of cardiovascular disease. Collagen provides structure to arteries, which are the blood vessels that carry blood from the heart to the rest of the body. When collagen is lacking, arteries can become weak and atherosclerosis can develop, potentially leading to heart attacks and strokes.
2.6 Other health benefits
Collagen supplements may have other health benefits, but they have not been studied extensively. Although these potential effects are promising, more research is needed before definitive conclusions can be drawn.
Eczema (atopic dermatitis). Early research suggests that taking collagen peptides for 12 weeks may improve the symptoms and severity of eczema. But not all collagen peptides seem to be helpful:
- Diabetes: Early research suggests that taking collagen peptides from fish may reduce blood sugar levels in people with diabetes.
- Exercise-induced muscle soreness: Early research suggests that taking collagen peptides from cowhide before intense exercise does not seem to reduce muscle soreness.
- High blood pressure: Taking collagen peptides by mouth might lower blood pressure.
- Obesity: Early research suggests that taking collagen peptides slightly reduces fat in people who are overweight.
- Pressure ulcers: Early research suggests that taking collagen peptides may improve the healing of pressure ulcers.
- Wound healing: Early research suggests that taking collagen peptides may reduce skin redness and improve moisture and elasticity after laser skin removal.
3.Side effects of collagen
Currently, there are not many known risks associated with taking collagen supplements. However, some supplements are often made with other substances, and if you are allergic to these substances, you may still have an allergic reaction.
Some people have also reported that collagen supplements leave a lingering unpleasant taste in their mouth. Additionally, collagen supplements may cause digestive problems such as feeling full and heartburn. However, these supplements appear to be safe for most people.
Collagen peptides are likely safe. There is some evidence that collagen peptides in doses up to 10 grams per day can be used safely for up to 5 months with very few side effects.
Collagen supplements are generally safe, fairly easy to use, and provide a variety of health benefits.
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Source: healthline.com
