Have you been questioning if supplementing collagen is best for you? You’ve most likely heard of at the least among the well being advantages of collagen. It’s been touted as a intestine healer, a cellulite smoother, a pores and skin treatment, and a reliever of joint ache.
However which of those claims are backed by science? Are there any causes to keep away from collagen that you simply may not be pondering of? What concerning the negative effects? Are there any? If that’s the case, how unhealthy are they, and are they price it for all of the potential advantages?
There’s a lot data to wade by means of, so we’ve laid out the professionals and cons of taking collagen. We’ve researched and defined all the well being advantages, along with outlining the potential pitfalls and negative effects that you simply may not concentrate on.
Know the Information – Does Collagen Have Side Effects?
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Collagen is essentially the most considerable protein in each land and sea animals (together with people), and is positioned most densely in connective tissue (tendons, ligaments, joints, pores and skin), though it’s current in muscle as nicely. When bones are cooked at a low temperature for a protracted time period, collagen is extracted from the bones and liquified into the broth that outcomes. your broth is wealthy in collagen when it gelatinizes within the fridge.
Collagen can also be obtainable in a powdered type to be added to smoothies, soups, sauces, and even only a glass of juice. When you’re wanting so as to add your collagen to a chilly beverage or meals (like yogurt), be sure you select hydrolyzed collagen (also referred to as collagen hydrolysate), because it’s been processed in order that it doesn’t gel when it comes into contact with chilly liquids.
Professionals: The Well being Advantages of Collagen
Collagen helps within the physique’s pure wound care skills, is important within the lowering bone fractures and osteoarthritis, and has even been proven to cut back blood sugar response in sufferers with Sort 2 diabetes (1, 2).
When used as a dietary complement, it’s been proven in scientific research to cut back the looks of advantageous traces and wrinkles, and enhance pores and skin elasticity and pores and skin dryness (3). Claims that relate to this, which aren’t substantiated by scientific proof (solely anecdotal), are that it smooths out the bumpy look of cellulite and aids weight reduction.
Along with extra floor cures, the amino acids present in collagen additionally provides an answer to leaky intestine syndrome, therapeutic and sealing an infected and leaky intestine. When the intestine wall is sealed and irritation lowered, this helps defend the nice micro organism residing within the massive gut, which ends up in long-term help of a wholesome immune system and general intestine well being (4).
Research have additionally proven that rising collagen consumption helps cut back bodily activity-related joint ache by boosting the physique’s collagen shops and lubricating the joints. Most individuals affiliate calcium dietary supplements with bone help, however in fact, calcium is a brittle mineral. It’s the mix of calcium and collagen that really improves bone well being (5).
Cons: The Dangers of Taking Collagen
With regards to understanding the negative effects of collagen dietary supplements, it’s essential to know which inquiries to ask. Side results can vary from very minor – a nasty style within the mouth – to extraordinarily extreme.
Extreme reactions are due fully to allergic reactions from the unique supply of the collagen. Shellfish and eggs – two potential sources of collagen – are two of the eight most harmful meals allergic reactions (6). When you’ve got an egg, fish, or shellfish allergy, it’s important to make sure that your collagen just isn’t sourced from these. At all times discover out the place your collagen comes from.
You may additionally contemplate prime quality bone broth to supply your collagen, during which case, you’ll know precisely what’s in it. If the collagen powder you’re contemplating doesn’t have clear sourcing data on the packaging, select a unique model. The potential advantages of collagen undoubtedly don’t outweigh the danger of anaphylaxis.
Different collagen negative effects embody upset abdomen, emotions of fullness, heartburn, and a lingering unhealthy style within the mouth (2). When you’re experiencing these negative effects, cease taking collagen till the signs have subsided. When you’d prefer to attempt once more, start with small quantities to permit your physique to acclimate. Then you’ll be able to slowly work your manner as much as a significant dose.
Is It Price It?
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We’ve laid out the professionals and cons for taking collagen, however let’s do a fast recap that can assist you resolve what’s best for you:
Professionals (Advantages):
Wound care (aids the therapeutic course of)
Joint well being (lowering joint and bone ache)
Pores and skin well being (lowering pores and skin dryness and rising elasticity)
Blood sugar (lessens blood sugar spikes in diabetics after a carb-heavy meal)
Intestine well being (seals a leaky intestine)
Immune well being (boosts the immune system by therapeutic the intestine)
Cons (Side Effects):
Extreme allergic response if collagen peptides are sourced from an allergen corresponding to shellfish or eggs
Heartburn
Feeling of being overly full
Lingering unhealthy style within the mouth
Know the Information
Now that you realize the info about collagen merchandise, you’ll be able to resolve if the nice outweighs the unhealthy. When you do resolve so as to add additional collagen into your weight loss program, make sure you’re utilizing merchandise from recognized collagen sources to keep away from any main points if in case you have extreme meals allergic reactions. Use solely collagen dietary supplements from respected manufacturers, or make or buy prime quality bone broth to make sure that you’re consuming high-quality collagen proteins.
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