“Collagen is a protein chargeable for wholesome joints and pores and skin elasticity, or stretchiness.
It’s in your bones, muscle mass, and blood, comprising three quarters of your pores and skin and a 3rd of the protein in your physique.
As you age, your present collagen breaks down, and it will get more durable to your physique to provide extra.
Consequently, many individuals flip to collagen dietary supplements.
These dietary supplements are often powders, although there are additionally capsules and liquid dietary supplements obtainable.
Collagen can be produced naturally within the physique by combining amino acids, the constructing blocks of proteins present in meals.
To supply collagen, your physique wants:
Consuming collagen could have a wide range 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 major enhance 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 could assist enhance signs of osteoarthritis and scale back joint ache total ( 2 , 9).
In a single examine, 73 athletes who consumed 10 grams of collagen every day for twenty-four weeks skilled a major lower in joint ache whereas strolling and at relaxation, in contrast with a bunch that didn’t take it ( 10 ).
If you wish to strive taking a collagen complement for its potential pain-relieving results, research counsel it is best to begin with a every day dosage of 8–12 grams (9, 13 ).
Might forestall bone loss Your bones are made largely of collagen, which supplies them construction and helps maintain them robust ( 14 ).
Research have proven that taking collagen dietary supplements could have sure results within the physique that assist inhibit the bone breakdown that results in osteoporosis (9, 13 ).
Abstract Consuming collagen dietary supplements could assist scale back the danger of bone issues like osteoporosis.
Abstract Analysis has proven that consuming collagen dietary supplements elevated muscle development and energy in folks with age-related muscle mass loss.
Promotes coronary heart well being Researchers have theorized that taking collagen dietary supplements could assist scale back the danger of heart-related circumstances.
However, extra research on the position 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 include collagen, together with animal meals and bone broth.
Collagen unintended effects At the moment, there will not be many recognized dangers related to taking collagen dietary supplements.
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