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Collagen is probably the most plentiful protein in your physique. It’s the main part of connective tissues that make up a number of physique components, together with tendons, ligaments, pores and skin, and muscular tissues ( 1 ). Collagen has many essential features, together with offering your pores and skin with construction and strengthening your bones ( 1 ). Lately, collagen dietary supplements have turn into widespread. Most are hydrolyzed, which suggests the collagen has been damaged down, making it simpler so that you can soak up. There are additionally a number of meals you may eat to extend your collagen consumption, together with pork pores and skin and bone broth. Consuming collagen might have a wide range of well being advantages, from relieving joint ache to enhancing pores and skin well being ( 2 , 3 ). This text will talk about 6 science-backed well being advantages of taking collagen.
The underside line – Collagen Benefits For Males
Share on Pinterest Collagen is a significant part of your pores and skin. It performs a job in strengthening pores and skin, plus might profit elasticity and hydration. As you age, your physique produces much less collagen, resulting in dry pores and skin and the formation of wrinkles ( 4 ). Nonetheless, a number of research have proven that collagen peptides or dietary supplements containing collagen might assist gradual the getting old of your pores and skin by decreasing wrinkles and dryness (5, 6, 7 , 8 ). In a single examine, girls who took a complement containing 2.5–5 grams of collagen for 8 weeks skilled much less pores and skin dryness and a big improve in pores and skin elasticity in contrast with those that didn’t take the complement ( 7 ). One other examine discovered that girls who drank a beverage blended with a collagen complement each day for 12 weeks skilled elevated pores and skin hydration and a big discount in wrinkle depth in contrast with a management group (6). The wrinkle-reducing results of collagen dietary supplements have been attributed to their potential to stimulate your physique to provide collagen by itself ( 4 , 5). Moreover, taking collagen dietary supplements might promote the manufacturing of different proteins that assist construction your pores and skin, together with elastin and fibrillin ( 4 , 5). There are additionally many anecdotal claims that collagen dietary supplements assist stop zits and different pores and skin circumstances, however these usually are not supported by scientific proof. You should purchase collagen dietary supplements on-line. Abstract Taking dietary supplements that comprise collagen might assist gradual the getting old of your pores and skin. Nonetheless, stronger proof is required from research analyzing the consequences of collagen by itself.
2. Helps relieve joint ache
Collagen helps preserve the integrity of your cartilage, which is the rubber-like tissue that protects your joints. As the quantity of collagen in your physique decreases as you become old, your danger of creating degenerative joint problems comparable to osteoarthritis will increase (9). Some research have proven that taking collagen dietary supplements might assist enhance signs of osteoarthritis and cut back joint ache general ( 2 , 9). In a single examine, 73 athletes who consumed 10 grams of collagen each day for twenty-four weeks skilled a big lower in joint ache whereas strolling and at relaxation, in contrast with a gaggle that didn’t take it ( 10 ). In one other examine, adults took 2 grams of collagen each day for 70 days. Those that took collagen had a big discount in joint ache and had been higher capable of interact in bodily exercise than those that didn’t take it ( 11 ). Researchers have theorized that supplemental collagen might accumulate in cartilage and stimulate your tissues to make collagen. They’ve advised this will result in decrease irritation, higher help of your joints, and decreased ache ( 12 ). If you wish to strive taking a collagen complement for its potential pain-relieving results, research recommend you need to begin with a each day dosage of 8–12 grams (9, 13 ). Abstract Taking collagen dietary supplements has been proven to scale back irritation and stimulate collagen synthesis within the physique. This will likely assist promote ache reduction amongst folks with joint problems like osteoarthritis.
3. May stop bone loss
Your bones are made principally of collagen, which provides them construction and helps hold them sturdy ( 14 ). Simply because the collagen in your physique deteriorates as you age, so does bone mass. This will likely result in circumstances like osteoporosis, which is characterised by low bone density and linked to the next danger of bone fractures ( 14 , 15 ). Research have proven that taking collagen dietary supplements might have sure results within the physique that assist inhibit the bone breakdown that results in osteoporosis (9, 13 ). In a single examine, girls took both a calcium complement mixed with 5 grams of collagen or a calcium complement and no collagen each day for 12 months. By the tip of the examine, the ladies taking the calcium and collagen complement had considerably decrease blood ranges of proteins that promote bone breakdown than these taking solely the calcium ( 16 ). One other examine discovered related ends in 66 girls who took 5 grams of collagen each day for 12 months. The ladies who took the collagen confirmed a rise of as much as 7% of their bone mineral density (BMD), in contrast with girls who didn’t devour collagen ( 17 ). BMD is a measure of the density of minerals, comparable to calcium, in your bones. Low BMD is related to weak bones and the event of osteoporosis ( 18 ). These outcomes are promising, however extra human research are wanted earlier than the function of collagen dietary supplements in bone well being may be confirmed. Abstract Consuming collagen dietary supplements might assist cut back the chance of bone problems like osteoporosis. They’ve the potential to assist improve BMD and decrease ranges of proteins within the blood that stimulate bone breakdown.
4. May enhance muscle mass
Between 1–10% of muscle tissue consists of collagen. This protein is important to maintain your muscular tissues sturdy and functioning correctly ( 19 ). Research recommend that collagen dietary supplements assist enhance muscle mass in folks with sarcopenia, the lack of muscle mass that occurs with age ( 20 ). In a single examine, 27 frail males took 15 grams of collagen whereas collaborating in an train program each day for 12 weeks. In contrast with males who exercised however didn’t take collagen, they gained considerably extra muscle mass and energy ( 20 ). Researchers have advised that taking collagen might promote the synthesis of muscle proteins like creatine, in addition to stimulate muscle development after train ( 20 ). Extra analysis is important to analyze collagen’s potential to spice up muscle mass. Abstract Analysis has proven that consuming collagen dietary supplements elevated muscle development and energy in folks with age-related muscle mass loss.
5. Promotes coronary heart well being
Researchers have theorized that taking collagen dietary supplements might assist cut back the chance of heart-related circumstances. Collagen gives construction to your arteries, that are the blood vessels that carry blood out of your coronary heart to the remainder of your physique. With out sufficient collagen, arteries might turn into weak and fragile ( 1 ). This will likely result in atherosclerosis, a illness characterised by the narrowing of the arteries. Atherosclerosis has the potential to result in coronary heart assault and stroke ( 21 ). In a single examine, 31 wholesome adults took 16 grams of collagen each day for six months. By the tip, that they had skilled a big discount in measures of artery stiffness, in contrast with earlier than they began taking the complement ( 22 ). Moreover, they elevated their ranges of HDL “good” ldl cholesterol by a mean of 6%. HDL is a vital issue within the danger of coronary heart circumstances, together with atherosclerosis ( 22 ). Nonetheless, extra research on the function of collagen dietary supplements in coronary heart well being are wanted. Abstract Taking collagen dietary supplements might assist cut back the chance components related to coronary heart circumstances comparable to atherosclerosis.
6. Different well being advantages
Collagen dietary supplements might produce other well being advantages, however these haven’t been studied extensively. Hair and nails. Taking collagen might improve the energy of your nails by stopping brittleness. Moreover, it might stimulate your hair and nails to develop longer ( 23 ).
Taking collagen might improve the energy of your nails by stopping brittleness. Moreover, it might stimulate your hair and nails to develop longer ( ). Intestine well being. Though there is no such thing as a scientific proof to help this declare, some well being practitioners promote using collagen dietary supplements to deal with intestinal permeability, or leaky intestine syndrome.
Though there is no such thing as a scientific proof to help this declare, some well being practitioners promote using collagen dietary supplements to deal with intestinal permeability, or leaky intestine syndrome. Mind well being. No research have examined the function of collagen dietary supplements in mind well being. Nonetheless, some folks declare they enhance temper and cut back signs of tension.
No research have examined the function of collagen dietary supplements in mind well being. Nonetheless, some folks declare they enhance temper and cut back signs of tension. Weight reduction. Some imagine that taking collagen dietary supplements might promote weight reduction and a quicker metabolism. There haven’t been any research to help these claims. Though these potential results are promising, extra analysis is required earlier than formal conclusions may be made. Abstract Collagen dietary supplements have been claimed to advertise mind, coronary heart, and intestine well being, in addition to assist management weight and hold hair and nails wholesome. Nonetheless, there’s scant proof to help these results.
Meals that comprise collagen
Collagen is discovered within the connective tissues of animals. Thus, meals like hen pores and skin, pork pores and skin, beef, and fish are sources of collagen ( 8 , 24 , 25 ). Meals that comprise gelatin, comparable to bone broth, additionally present collagen. Gelatin is a protein substance derived from collagen after it has been cooked ( 24 ). Extra analysis is required to find out whether or not consuming collagen-rich meals helps improve collagen in your physique. There haven’t been any human research on whether or not collagen-rich meals have the identical advantages as dietary supplements. Digestive enzymes break down the collagen in meals into particular person amino acids and peptides. Nonetheless, the collagen in dietary supplements has already been damaged down, or hydrolyzed, which is why it’s considered absorbed extra effectively than the collagen in meals. Abstract A number of meals comprise collagen, together with animal meals and bone broth. Nonetheless, its absorption is just not as environment friendly as that of hydrolyzed collagen.
Collagen unwanted side effects
At the moment, there usually are not many recognized dangers related to taking collagen dietary supplements. Nonetheless, some dietary supplements are produced from frequent meals allergens, comparable to fish, shellfish, and eggs. Individuals with allergic reactions to those meals ought to keep away from collagen dietary supplements made with these elements to forestall allergic reactions. Some folks have additionally reported that collagen dietary supplements go away a lingering dangerous style of their mouth ( 13 ). Moreover, collagen dietary supplements have the potential to trigger digestive unwanted side effects, comparable to emotions of fullness and heartburn ( 13 ). Regardless, these dietary supplements seem like secure for most individuals. Abstract Collagen dietary supplements might result in unwanted side effects, comparable to a nasty style within the mouth, heartburn, and fullness. You probably have allergic reactions, make sure that to buy dietary supplements that aren’t produced from collagen sources you’re allergic to.