There are so many tips and tricks for rejuvenation and skin care, and so many of them turn out to be complete fakes that people tend to ignore the methods that really work. It seems that collagen is one of those things that we should devote a few minutes to, because its regular consumption now has plenty of scientifically proven benefits
Collagen is the most abundant protein in the body. It is the main component of the connective tissues that make up many parts of the body, including tendons, ligaments, skin and muscles. Collagen has many important functions, such as providing the elastic structure of the skin and strengthening the bones - that much is certain, as there is some scientific argument for taking it over a certain age.
In recent years, collagen supplements have become popular. Most are hydrolyzed, which means the collagen has been broken down to make it easier to absorb. These supplements are mainly available in powder form, but also in capsules. The types of collagen found in supplements vary – some contain one or two types, while others contain up to five. Many foods can naturally increase collagen intake without supplements, including pork skin and bone broth.
Vitamin C is key to collagen synthesis, so be sure to eat foods rich in this vitamin when taking it, such as citrus fruits, broccoli, and bell peppers.
Digestive enzymes break down the collagen in food into individual amino acids and peptides. However, the collagen found in supplements has already been broken down or hydrolyzed, so experts believe it is absorbed more efficiently than collagen from food.
He alth Benefits of Collagen Supplements
1. It can improve skin he alth
Collagen is one of the main components of the skin. It plays a role in strengthening the skin, as well as elasticity and hydration. As we age, our body produces less collagen, which leads to dry skin and wrinkles. However, several studies have shown that collagen peptides or dietary supplements containing collagen can slow skin aging by reducing wrinkles and skin dryness.
A review of 11 studies focusing mostly on women found that taking 3 to 10 grams of collagen daily for an average of 69 days led to improvements in skin elasticity and hydration. In addition, collagen supplements contribute to the production of other proteins, such as elastin and fibrillin, which have a beneficial effect on the structure of the skin.
2. It can relieve joint pain
Collagen helps maintain the integrity of cartilage, the rubbery tissue that protects the joints. As the amount of collagen in the body decreases with age, the risk of degenerative joint diseases such as osteoarthritis increases. Some studies suggest that collagen supplements may help improve osteoarthritis symptoms and reduce overall joint pain.
A review of five studies in more than 500 people with osteoarthritis found that taking about 10 grams of collagen daily for an average of 24 weeks resulted in significant improvements in joint stiffness and joint pain,which were previously reported by the subjects. The researchers theorize that the supplemental collagen may build up in the cartilage and stimulate the tissues to produce collagen-which may reduce inflammation and pain.
3. Can prevent osteoporosis
Our bones are largely composed of collagen, and as the amount of it in the body decreases with age, the bone mass and its density also deteriorate. This can lead to conditions such as osteoporosis, characterized by low bone density and a higher risk of bone fractures.
Studies note that collagen supplements may help prevent bone deterioration. In a 12-month study, women took a daily calcium supplement with 5 grams of collagen or a calcium supplement without collagen. At the end of the study, the blood levels of proteins that promote bone breakdown were significantly lower in the blood of those who took calcium and collagen supplements than in those who only took calcium.
Another study showed similar results in 66 women who took 5 grams of collagen daily for 12 months. Those who took collagen increased their bone mineral density (BMD) by up to 7% compared to those who did not take collagen. BMD is a measure of the density of minerals such as calcium in bones. Low density is associated with weak bones and risk of osteoporosis.
4. Can increase muscle mass
The most abundant protein in the body, collagen is also an important component of skeletal muscle. Studies suggest that collagen supplements help increase muscle mass in people with sarcopenia, the loss of muscle mass that occurs at certain ages.
In a 12-week study, 27 men with this disease took 15 grams of collagen as part of a daily exercise program. Compared to men who exercised but did not take collagen, gained significantly more muscle mass. The researchers suggested that supplemental collagen may promote the synthesis of muscle proteins such as creatine, as well as stimulate muscle growth. after training.
5. It can help your heart he alth
Researchers theorize that collagen supplements may help reduce the risk of heart disease. Collagen provides a kind of structure to arteries, the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries can become less flexible. This can lead to atherosclerosis, a disease characterized by narrowing of the arteries. This condition can eventually lead to a heart attack or stroke.
In a 6-month study, 31 he althy adults took 16 grams of collagen daily. The degree of arterial stiffness decreased significantly from the beginning to the end of the study. In addition, the level of HDL (good) cholesterol increased by an average of 6%. HDL is an important positive factor in risk of heart diseases, including atherosclerosis.