“It should 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 motive, it’s no shock that collagen has develop into a broadly sought-after ingredient within the wellness and sweetness communities.
However collagen’s efficacy remains to be fairly up within the air.
Annoyed? What’s collagen? Collagen is without doubt one of the most considerable proteins within the physique.
In reality, collagen is “the main structural protein that forms the connective tissue throughout our body, from skin to bones, muscles, tendons and ligaments,” mentioned Dr.
Shari Marchbein, a board-certified dermatologist based mostly in New York.
It’s no marvel that the bottled up model of this protein (normally made from 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 referred to 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.
” After 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 every year, mentioned Dr.
Bowe.
Solar publicity, cigarette smoke and air pollution can even 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 mentioned.
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 ).
That mentioned, 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 ).
Abstract Collagen dietary supplements are usually sourced from pigs, cows, or fish and should comprise sorts I, II, or III collagen.
Supplements can be found in three major kinds: hydrolyzed, uncooked, or as gelatin.
Supplements may fit for pores and skin and joints Some proof signifies that collagen dietary supplements could cut back wrinkles and alleviate joint ache.
In one other research in 72 girls ages 35 years or older, taking 2.
5 grams of Elasten — a model of hydrolyzed collagen sorts 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.
A handful of research counsel that numerous sorts of collagen dietary supplements could assist relieve joint ache associated to OA.
Abstract Early research counsel 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’s not a lot analysis on the results of collagen dietary supplements on bone, muscle, and different areas.
Nevertheless, many haven’t been studied completely.
Abstract Although present analysis is promising, there’s minimal proof supporting collagen dietary supplements for bone well being, muscle constructing, and different advantages.
2.
5 grams of hydrolyzed collagen sort I and a combination of sorts I and II have demonstrated advantages after 8 to 12 weeks ( 17 , 18 ).
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 ( , , ).
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