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Collagen is the primary protein within the human physique, present in pores and skin, tendons, ligaments, and different connective tissues ( 1 ). 28 forms of collagen have been recognized, with varieties I, II, and III being essentially the most plentiful within the human physique, making up 80–90% of complete collagen ( 1 , 2 ). Varieties I and III are primarily present in your pores and skin and bones, whereas sort II is primarily discovered within the joints ( 3 , 4 ). Your physique produces collagen naturally, however dietary supplements have been marketed to assist enhance pores and skin elasticity, promote joint well being, construct muscle, burn fats, and extra. This text discusses whether or not collagen dietary supplements work primarily based on scientific proof. Share on Pinterest
The underside line – Does Collagen Peptides Work
Most collagen dietary supplements are sourced from animals, significantly pigs, cows, and fish (5). The composition of dietary supplements fluctuate, however they sometimes include collagen varieties I, II, III, or a combination of the three. They will also be present in these three most important varieties ( 6 ): Hydrolyzed collagen. This kind, often known as collagen hydrolysate or collagen peptides, is damaged down into smaller protein fragments known as amino acids.
This kind, often known as collagen hydrolysate or collagen peptides, is damaged down into smaller protein fragments known as amino acids. Gelatin. The collagen in gelatin is just partially damaged down into amino acids.
The collagen in gelatin is just partially damaged down into amino acids. Uncooked. In uncooked — or undenatured — varieties, the collagen protein stays intact. Of those, some analysis reveals that your physique could take up hydrolyzed collagen most effectively ( 7 , 8 ). That stated, all types of collagen are damaged down into amino acids throughout digestion after which absorbed and used to construct collagen or different proteins your physique wants ( 9 ). The truth is, you don’t must take collagen dietary supplements to provide collagen — your physique does this naturally utilizing amino acids from whichever proteins you eat. But, some research recommend that taking collagen dietary supplements could improve its manufacturing and provide distinctive advantages ( 10 ). Abstract Collagen dietary supplements are sometimes sourced from pigs, cows, or fish and should include varieties I, II, or III collagen. Dietary supplements can be found in three most important varieties: hydrolyzed, uncooked, or as gelatin.
Dietary supplements may go for pores and skin and joints
Some proof signifies that collagen dietary supplements could cut back wrinkles and alleviate joint ache. Pores and skin Collagen varieties I and III are main elements of your pores and skin, offering energy and construction ( 11 ). Although your physique produces collagen naturally, research recommend the quantity in pores and skin could lower by 1% every year, which contributes to getting older pores and skin ( 12 ). Early analysis reveals that taking dietary supplements could increase collagen ranges in your pores and skin, cut back wrinkles, and enhance pores and skin elasticity and hydration ( 13 , 14 , 15 , 16 ). In a examine in 114 middle-aged ladies, taking 2.5 grams of Verisol — a model of hydrolyzed collagen sort I — every day for 8 weeks decreased wrinkle quantity by 20% ( 17 ). In one other examine in 72 ladies ages 35 years or older, taking 2.5 grams of Elasten — a model of hydrolyzed collagen varieties I and II — every day for 12 weeks decreased wrinkle depth by 27% and elevated pores and skin hydration by 28% ( 18 ). Although early analysis is promising, extra analysis is required to find out how efficient collagen dietary supplements are for pores and skin well being and which dietary supplements work finest. Additionally, remember the fact that a number of the obtainable research are funded by collagen producers, which is a possible supply of bias. Joints Collage sort II is predominately present in cartilage — the protecting cushioning between joints ( 4 ). In a typical situation generally known as osteoarthritis (OA), the cartilage between joints wears away. This may occasionally result in irritation, stiffness, ache, and decreased operate, particularly within the fingers, knees, and hips ( 19 ). A handful of research recommend that varied forms of collagen dietary supplements could assist relieve joint ache associated to OA. In two research, 40 mg of UC-II — a model of uncooked type-II collagen — taken every day for as much as 6 months decreased joint ache and stiffness in people with OA ( 20 , 21 ). In one other examine, taking 2 grams of BioCell — a model of hydrolyzed type-II collagen — every day for 10 weeks decreased scores of joint ache, stiffness, and incapacity by 38% in people with OA ( 22 ). Notably, the producers of UC-II and BioCell funded and helped conduct their respective research, and this may occasionally affect the examine outcomes. On a last be aware, collagen dietary supplements may additionally assist relieve joint ache related to train and rheumatoid arthritis, although extra analysis is required ( 23 , 24 , 25 ). Abstract Early research recommend that collagen dietary supplements could assist cut back wrinkles and relieve joint ache in people with OA.
Collagen dietary supplements for bones, muscle, and different advantages are much less studied
Although the potential advantages are promising, there may be not a lot analysis on the consequences of collagen dietary supplements on bone, muscle, and different areas. Bone well being Bone is made largely of collagen, particularly sort I ( 26 ). For that reason, collagen dietary supplements are purported to assist guard towards osteoporosis — a situation by which bones change into weak, brittle, and extra prone to fracture ( 27 ). Nonetheless, most of the research supporting this profit have been carried out in animals ( 28 , 29 ). In a single human examine, 131 postmenopausal ladies taking 5 grams of a hydrolyzed collagen complement known as Fortibone every day for 1 12 months skilled a 3% improve in bone density within the backbone and an almost 7% improve within the femur ( 30 ). Nonetheless, whereas some research recommend collagen dietary supplements could enhance bone mass and stop bone loss, extra in-depth research in people are wanted. Constructing muscle Like all protein sources, collagen dietary supplements doubtless help muscle progress when mixed with resistance coaching ( 31 ). In a examine in 53 older males, those that took 15 grams of hydrolyzed collagen after resistance coaching for 3 months gained considerably extra muscle than those that took a non-protein placebo ( 32 ). In one other examine in 77 premenopausal ladies, collagen dietary supplements had comparable results when put next with a non-protein post-workout complement ( 33 ). Basically, these outcomes recommend that collagen dietary supplements may go higher than no protein in any respect after coaching. Nonetheless, whether or not collagen dietary supplements are superior to different sources of protein for muscle constructing has but to be decided. Different advantages As collagen includes a lot of the physique, taking it as a complement has quite a few potential advantages. Nonetheless, many haven’t been studied totally. Just a few research recommend collagen dietary supplements may go for ( 34 , 35 , 36 , 37 ): hair and nails
cellulite
intestine well being
weight reduction Total, extra proof is required in these areas. Abstract Although present analysis is promising, there may be minimal proof supporting collagen dietary supplements for bone well being, muscle constructing, and different advantages.
Really useful dosages and negative effects
Listed here are some really helpful dosages primarily based on the obtainable analysis: For pores and skin wrinkles. 2.5 grams of hydrolyzed collagen sort I and a combination of varieties I and II have demonstrated advantages after 8 to 12 weeks ( 17 , 18 ).
2.5 grams of hydrolyzed collagen sort I and a combination of varieties I and II have demonstrated advantages after 8 to 12 weeks ( , ). For joint ache. 40 mg of uncooked type-II collagen taken every day for six months or 2 grams of hydrolyzed type-II collagen for 10 weeks could assist cut back joint ache ( 20 , 21 , 22 ).
40 mg of uncooked type-II collagen taken every day for six months or 2 grams of hydrolyzed type-II collagen for 10 weeks could assist cut back joint ache ( , , ). For bone well being. Analysis is proscribed, however 5 grams of a hydrolyzed collagen sourced from cows helped improve bone density after 1 12 months in a single examine ( 30 ).
Analysis is proscribed, however 5 grams of a hydrolyzed collagen sourced from cows helped improve bone density after 1 12 months in a single examine ( ). For muscle constructing. 15 grams taken inside 1 hour after resistance coaching could assist construct muscle, although different protein sources are prone to have comparable results ( 32 , 33 ). Collagen dietary supplements are usually protected for most individuals. Nonetheless, gentle negative effects have been reported, together with nausea, upset abdomen, and diarrhea ( 38 ). As collagen dietary supplements are usually sourced from animals, most varieties are unsuitable for vegans or vegetarians — although there are exceptions. Moreover, they could include allergens, akin to fish. When you’ve got an allergy, you should definitely test the label to keep away from any collagen derived from that supply. On a last be aware, remember the fact that you can too get hold of collagen from meals. Hen pores and skin and gelatinous cuts of meat are wonderful sources. Abstract Collagen doses starting from 40 mg to fifteen grams are doubtlessly efficient and seem to have minimal negative effects.