Ought to You Be Taking Collagen Dietary supplements?
Collagen is likely one of the well-liked buzzwords in well being and health. It’s being added to every little thing from protein bars, dietary powders, capsules, and even espresso creamer. However what’s it, is it protected, and do you have to be following on this newest development?
What Is It?
Collagen is essentially the most plentiful protein in your physique and may be present in pores and skin, hair, tendons, and ligaments. You want ample quantities to keep up robust bones, clean pores and skin, and wholesome joints. In your 30s, the physique naturally begins to provide much less and fewer collagen so it is smart that complement firms have been pushing it. Many declare that collagen will help your pores and skin look youthful, strengthen hair and nails, cut back joint ache, and even enhance intestine well being, however what does the analysis say?
The Analysis
The analysis on collagen is proscribed. Some research have discovered that taking collagen dietary supplements could assist cut back ache in osteoarthritis victims in addition to in athletes. One other examine discovered that the consumption of collagen dietary supplements will help cut back age-related pores and skin wrinkles. With such restricted analysis on varied health-related points, it’s powerful to make straight out claims on its advantages– extra analysis is required.
Security
The Therapeutic Analysis Heart’s Pure Medicines database states that when taken orally, collagen sort II in as much as 2.5 mg per day doses for not more than 24 weeks, is probably protected. Another sorts of collagen merchandise, comparable to bovine collagen, have been proven to have potential negative effects, comparable to nausea, heartburn, diarrhea, constipation, drowsiness, pores and skin reactions and headache, however there at present doesn’t appear to be any recognized reactions with medicine, meals, herbs or dietary supplements. Each time buying dietary supplements, all the time search for ones which are licensed by a third-party quality-testing firm, comparable to NSF or USP.
Backside Line
If you wish to give a collagen complement a strive, then take it within the dosage listed above. Nevertheless, in the event you’re hoping for well being advantages there’s no clear proof that you simply’ll see any outcomes. Remember that collagen is a type of protein so in the event you’re utilizing collagen dietary supplements, taking protein dietary supplements, and consuming a balanced food regimen with protein then it may be straightforward to overdo.
To get sufficient collagen from meals, eat a well-balanced food regimen from quite a lot of protein meals together with meat, fish, and soybeans. Additionally, eat meals excessive in vitamin C like citrus fruits, potatoes, and bell peppers, and iron like lean pink meat, inexperienced leafy greens, and beans. Each vitamin C and iron assist together with your physique’s pure manufacturing of collagen.