“Collagen is a protein accountable for wholesome joints and pores and skin elasticity, or stretchiness.
It’s in your bones, muscle tissue, and blood, comprising three quarters of your pores and skin and a 3rd of the protein in your physique.
As you age, your current collagen breaks down, and it will get tougher in your physique to supply extra.
Consequently, many individuals flip to collagen dietary supplements.
These dietary supplements are often powders, although there are additionally capsules and liquid dietary supplements out there.
Collagen can be produced naturally within the physique by combining amino acids, the constructing blocks of proteins present in meals.
To provide collagen, your physique wants:
Consuming collagen might have quite a lot of well being advantages, from relieving joint ache to enhancing pores and skin well being ( 2 , 3 ).
In a single examine, ladies 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 ).
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 day by 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 ).
If you wish to strive taking a collagen complement for its potential pain-relieving results, research recommend it’s best to begin with a day by day dosage of 8–12 grams (9, 13 ).
Might forestall bone loss Your bones are made largely of collagen, which provides them construction and helps maintain them robust ( 14 ).
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 ).
Abstract Consuming collagen dietary supplements might assist cut back the danger of bone problems like osteoporosis.
Abstract Analysis has proven that consuming collagen dietary supplements elevated muscle progress and energy in individuals with age-related muscle mass loss.
Promotes coronary heart well being Researchers have theorized that taking collagen dietary supplements might assist cut back the danger of heart-related circumstances.
Nonetheless, extra research on the function of collagen dietary supplements in coronary heart well being are wanted.
Abstract Collagen dietary supplements have been claimed to advertise mind, coronary heart, and intestine well being, in addition to assist management weight and maintain hair and nails wholesome.
There haven’t been any human research on whether or not collagen-rich meals have the identical advantages as dietary supplements.
Abstract A number of meals comprise collagen, together with animal meals and bone broth.
Collagen unwanted effects At the moment, there are usually not many identified dangers related to taking collagen dietary supplements.
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