We evaluate the analysis to reply the query – can collagen dietary supplements tighten pores and skin? In addition to discover different attainable well being advantages like joints, bones, and weight reduction.
In recent times, vitamin dietary supplements have been raging on the web and sworn by magnificence gurus and health junkies alike. One complement caught up within the craze is collagen.
Collagen complement followers declare it might scale back wrinkles, plump and deal with getting old results on pores and skin. Alongside these claims, different proponents boast collagen as a software to alleviate joint ache, stop bone loss and even promote weight reduction. So we dive into the analysis to seek out out if collagen is all its cracked as much as be and reply the query – can collagen dietary supplements tighten pores and skin?
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Collagen is an considerable protein present in our our bodies and important for the structural integrity of our bones, pores and skin, muscle, hair, and tendons. Collagen might be present in a wide range of meals resembling bone marrow and animal broths, however dietary collagen just isn’t important to our dietary wants. It’s because our our bodies are naturally capable of produce collagen by taking amino acids from protein wealthy meals and numerous different vitamins like vitamin C to make all of the collagen we want, in home.
There are vegan “collagen boosting” dietary supplements in the marketplace, however these are manufactured from nutritional vitamins (i.e. vitamin C) and minerals (i.e. zinc) that the physique makes use of to make collagen. Researchers have additionally found a option to make vegan collagen utilizing genetically modified yeast and micro organism, particularly P. pastoris. Nonetheless, it isn’t but broadly out there.
Forms of Collagen
Whereas practically 28 forms of collagen have been recognized, there are 4 foremost sorts.
Kind I is manufactured from densely packed fibres that present construction to pores and skin, bones, tendons, fibrous cartilage, connective tissue and tooth. Kind I accounts for 90% of the physique’s collagen.
is manufactured from densely packed fibres that present construction to pores and skin, bones, tendons, fibrous cartilage, connective tissue and tooth. Kind I accounts for 90% of the physique’s collagen. Kind II is manufactured from loosely packed fibres present in elastic cartilage to cushions joints.
is manufactured from loosely packed fibres present in elastic cartilage to cushions joints. Kind III helps the construction of organs, muscle mass and arteries.
helps the construction of organs, muscle mass and arteries. Kind IV is discovered within the layers of the pores and skin and aids in filtration.
Let’s dive into what the analysis says about collagen dietary supplements and study the 4 alleged advantages together with pores and skin well being, joint ache, bone well being, and weight reduction.
Collagen and Skin Well being
As we age, our manufacturing of collagen declines and impacts the structural integrity of our collagen community in our pores and skin. This leads to sagging of the pores and skin, wrinkles and aesthetic results of getting old. Nonetheless, the excellent news is that the analysis does appear to point that collagen dietary supplements could tighten pores and skin and assist to delay pores and skin getting old.
For instance, one 2015 research discovered that oral collagen supplementation elevated pores and skin hydration and density by enhancing each amount and high quality of the collagen community. Equally, one other 2015 randomized management trial seemed carefully on the results of collagen on pores and skin elasticity, hydration and wrinkles and located that individuals skilled a major discount within the depth of wrinkles. Contributors additionally skilled a 14% improve in water content material within the pores and skin, and improved pores and skin elasticity.
As well as, a current 2020 systematic evaluate discovered that every one research reported useful results of collagen supplementation on pores and skin getting old in each wholesome and unhealthy topics.
Alternatively, a current 2019 evaluate discovered that the few research it evaluated discovered solely modest advantages to utilizing collagen complement. The authors steered that whereas preliminary findings are thrilling, there are a number of limitations to the analysis. For instance, the research used completely different collagen manufactures, various doses, and confounding energetic substances resembling nutritional vitamins and minerals, all of which can impression findings. Participant traits have been additionally blended when it comes to geographical location, age, intercourse, and thus these variables impression our capability to generalize the outcomes.
With that stated, collagen supplementation could assist to enhance pores and skin well being nevertheless it additionally extremely will depend on the kind of complement used and the way it’s made.
Collagen for Joint Ache
Collagen is considerable in our tendons and ligaments. Nonetheless, as we age and produce much less collagen within the physique, it will increase the chance for joint problems resembling osteoarthritis (OA). Fortunately, there may be promising analysis indicating that collagen supplementation could assist with OA by lowering ache and irritation and growing collagen synthesis.
An early 2006 evaluate of the literature discovered that collagen dietary supplements considerably elevated collagen synthesis, leading to enhancements in OA ache and joint perform. A more moderen evaluate from 2020 analyzing 41 additionally research discovered important advantages for OA signs and cartilage therapeutic. Equally, one other 2019 meta-analysis of randomized placebo-controlled trials discovered that collagen is efficient in enhancing OA signs.
Whereas present preliminary analysis has been total constructive on the results of collagen supplementation for joint aid, these research should not with out limitations. Particularly, many medical research have been small scaled, short-term and in some instances, not even in people.
Usually talking, the physique of analysis we do have means that collagen dietary supplements could also be an efficient remedy for some individuals with joint problems and joint ache, however we want extra analysis to suggest it throughout the board.
Collagen for Bone Well being
Osteoporosis (OP) is a illness of the skeletal system characterised by bone mass loss, lowered skeletal construction and elevated threat of fractures. Growing older is one contributing issue to OP that we will’t precisely stop, nevertheless it’s been proposed that insufficient collagen earlier on in life could play a task.
Sadly, the present analysis on collagen and bone metabolism in people is proscribed. Nonetheless, there’s a rising physique of proof that collagen could assist assist calcium absorption, bone density and bone formation.
For instance, one 2018 randomized management research offered individuals with 5 grams of collagen per day which resulted in a major improve in bone density within the backbone and neck. Alternatively, one 2000 research checked out populations all through the USA, UK, and Germany discovered no important variations in reported ache enchancment from collagen, however another symptom enhancements within the German group and individuals with extreme OP.
So how a lot do you should take to see a profit? Whereas numerous research used completely different dosages, a 2016 evaluate of the literature advisable a dosage of 12 g of collagen to encourage a few of these bone constructing advantages.
Does Collagen Help Weight Loss?
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Lastly let’s speak about collagen’s alleged position in aiding in weight reduction by “boosting” metabolism. One 2008 research examined oral consumption of gelatin (a supply of collagen) throughout one meal on each “normal weight” and “obese” individuals. The research concluded that gelatin could assist maximize satiety, subsequently probably aiding in weight reduction efforts in “obese” sufferers, however that might be true for any wealthy supply of protein, together with protein wealthy meals, not restricted to collagen.
Ought to You Take a Collagen Complement?
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Most analysis we have now on the advantages of collagen is comparatively exploratory and preliminary, so we will’t say for sure {that a} very particular dosage or model of collagen supplementation will end in the advantages mentioned. I do know it’s tempting to focus all our consideration on one nutrient alone however we have now to ensure we have now an total nutritious diet.
Since our our bodies are capable of make collagen from breaking down protein, we don’t really have to eat collagen particular dietary supplements should you’re getting a variety of collagen within the eating regimen already. For instance, you may derive collagen from bone broth, beef, hen, fish, egg whites and dairy. As well as, as talked about earlier, vitamin C performs an vital position as a precursor to collagen. Due to this fact, consuming a wide range of vitamin C containing vegetables and fruit (resembling citrus fruit, bell peppers, cruciferous greens, and berries) are additionally vital.
In the event you’re vegan and need to get your collagen repair from meals you may eat meals which might be excessive in essentially the most considerable amino acids in collagen (glycine, lysine and proline). This consists of meals resembling soy merchandise, black and kidney beans, pumpkin, squash, sunflower and chia seeds, pistachios, peanuts and cashews.
BOTTOM LINE
It’s vital to understand that dietary supplements should not extremely regulated. As talked about, some collagen dietary supplements add different substances to the product, resembling nutritional vitamins, minerals and hyaluronic acid, and the mixture of all these substances should not but nicely understood. Whereas the preliminary research appear promising and protected, there may be nonetheless a scarcity of large-scale randomized management trials and additionally it is nonetheless unclear what the optimum dose is.
To not point out, some collagen dietary supplements price a reasonably penny. So should you eat a well-balanced eating regimen that features meals naturally excessive in collagen ( resembling meat, fish, eggs and dairy) and enough quantities of protein normally, then you definitely most likely don’t have to spend further money on a collagen complement! If you’re inquisitive about making an attempt a collagen complement, at all times converse to your physician beforehand and be sure to select a 3rd occasion examined (e.g., ConsumerLab.com) product.
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Contribution by Sydney Ma MHSc