“It can make your pores and skin look dewy and recent, your bones and nails robust, and your joints pain-free.
These are the claims made by the numerous producers of collagen dietary supplements that come within the type of powders, capsules and lotions.
For that purpose, it’s no shock that collagen has turn into a broadly sought-after ingredient within the wellness and wonder communities.
However collagen’s efficacy remains to be fairly up within the air.
Pissed off? What’s collagen? Collagen is among the most considerable proteins within the physique.
In truth, collagen is “the main structural protein that forms the connective tissue throughout our body, from skin to bones, muscles, tendons and ligaments,” stated Dr.
Shari Marchbein, a board-certified dermatologist primarily based in New York.
It’s no marvel that the bottled up model of this protein (often product of animal collagen) is in excessive demand.
Collagen makes up a whopping 80 p.c of our pores and skin, and works with one other protein known as elastin that — sure, you guessed it — retains our pores and skin elastic.
However as we age, our our bodies naturally begin lowering collagen manufacturing.
The board-certified dermatologist Dr.
Whitney Bowe described our physique’s collagen as “ropes of protein within the pores and skin.
” Once we’re younger, the rope stays tight, however as we age, the ends start to fray.
Beginning in our 20s, we start shedding about 1 p.c of our collagen annually, stated Dr.
Bowe.
Solar publicity, cigarette smoke and air pollution may speed up collagen breakdown.
“The concept of supplementing our collagen, especially as we age and as our body’s natural collagen production declines, is incredibly appealing from a dermatologic standpoint,” she stated.
Consuming collagen might have quite a lot of well being advantages, from relieving joint ache to bettering 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 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 might 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 big lower in joint ache whereas strolling and at relaxation, in contrast with a bunch that didn’t take it ( 10 ).
If you wish to attempt taking a collagen complement for its potential pain-relieving results, research counsel you need to begin with a every day dosage of 8–12 grams (9, 13 ).
May stop bone loss Your bones are made largely of collagen, which supplies them construction and helps hold 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 scale back the chance 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 might assist scale back the chance of heart-related situations.
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 hold 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 negative effects At the moment, there will not be many identified dangers related to taking collagen dietary supplements.
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