Overview
Collagen supplements may sound like a fancy term, but it does wonders for the skin when taken properly. The skin and connective tissues are primarily made of structural protein collagen.
Collagen is used by the muscles, bones, cartilage, skin, hair and connective tissue in the body since they are made of the same amino acids that give us unique physical characteristics.
The amino acids that make up these proteins are what we consume, whether it’s a collagen supplement or even bone broth.
Include more collagen in the diet via supplements as the body’s natural collagen production declines with age, and we need enough collagen for strong bones, joints and skin.
Due to this, many supplement companies have started to market collagen powders and pills, which are primarily made from animal products like fish scales or cow bones and skin.
What is collagen?
Collagen is a protein in the body’s connective tissue. It is present in the skin, bones, tendons and ligaments.
The primary function of collagen is to provide tissues with structure and make them more adaptable to stretching and trauma.
The skin contains collagen types I and III, whereas joints include collagen type II. Some people use collagen supplements to increase or restore collagen.
Collagen supplements have been linked to positive effects on the joints, bone density, and aged skin, according to research. Although the results are positive, more studies are required to determine whether collagen supplements are effective.
Uses of collagen
Collagen supplements combat the signs of ageing by,
- Preventing ageing-related harm
- Firming up the skin
- Improving bone health.
Benefits of taking collagen supplements
- Helps replace natural collagen lost
Collagen serves as the glue that binds the body together. It comprises around one-third of the protein in the body.
The body starts to produce less collagen with age. By including collagen peptides in the diet, the body replenishes the nutrients it loses with age and maintains general health.
- Smoothens wrinkles and boosts elasticity
The most well-studied benefit of taking collagen is skin health.
Researchers examined 11 randomised, placebo-controlled studies involving more than 800 individuals who received up to 10 grammes of collagen per day to enhance skin health in a review published in the Journal of Pharmaceuticals in Dermatology in January 2019.
The supplements were found to increase collagen fibre density, improve skin suppleness and help the skin retain moisture better. Ten grammes per day could be a small step towards maintaining a youthful appearance.
- Reduces joint aches
Being a crucial component of the cartilage (a rubbery substance that covers and protects the bones), collagen promotes easy joint movement.
Collagen supplements may reduce joint pain and other osteoarthritis symptoms in those who have joint issues caused by the disease.
- Benefits bone health
In a study, postmenopausal women who took a daily collagen supplement showed improvements in their bone mineral density one year later, particularly when they also took vitamin D and calcium.
Supplementation is not as effective, in the opinion of other healthcare professionals, as some people may believe. Our digestive system separates collagen after consumption into its component parts.
The body does not use these building blocks preferentially to form bone or any other musculoskeletal tissues. It uses them to create energy.
- Heals wounds and ageing
A review of studies examined the impact of collagen supplements on skin ageing and wound healing. The conclusion was that collagen supplements are generally safe and can improve the elasticity and moisture of the skin. Additional study is required to determine the best dose and its applications.
Collagen promises to rejuvenate ageing skin by adding shine. One can achieve clear skin by including collagen in the everyday skincare routine.
When taken as a supplement, collagen functions as connective tissue and aids in skin repair, as collagen is a structural protein, it aids in regenerating dead or damaged skin and restoring its original radiance.
- Skin and hair
Studies have connected some collagen peptides to smoother, younger-looking skin, so it’s possible that recent discoveries will explain the anecdotal evidence supporting the use of collagen powders for healthy hair and nails.
Consuming collagen supplements or peptides helps slow the ageing process by reducing skin dryness and wrinkle formation.
These supplements work by stimulating the body to produce collagen and also produce proteins that help with skin elasticity.
Anecdotal studies prove that collagen supplements can prevent skin conditions like acne.
- Digestion
Certain collagen-derived amino acids, particularly glycine, may help digestion and reduce gastrointestinal inflammation. Yet, there is no conclusive evidence that collagen’s amino acids directly enhance intestinal health.
- Promote gut health
Collagen helps repair the gut in inflammatory digestive disorders, including irritable bowel syndrome (IBS). According to several studies, people with certain diseases had lower collagen levels. Taking collagen supplements can help deal with low collagen levels.
Increasing the levels of collagen may create a healing environment for the body as it is a component of the connective tissue that makes up the colon and GI tract. It might be a benefit to taking a supplement to increase collagen intake.
Is it safe to take collagen supplements?
FDA does not regularly check the safety or effectiveness of collagen powders or supplements unless a producer claims that the supplement can treat a specific illness or something goes wrong, and people get sick.
It is important to conduct some research before purchasing and permanently changing the normal food regimen for this reason. Therefore, it is always advisable to take collagen supplements after consulting a doctor or healthcare professional.
Which form of collagen is most effective?
No matter what, choosing food over supplements is advisable.
Protein isolates can help in achieving higher needs caused by illness, injury, sports, skin disorders or loss of appetite.
While purchasing a dietary collagen supplement, it’s essential to consider the following:
- Choose recipes with the least number of basic elements possible. There should only be collagen protein isolate, sometimes referred to as collagen hydrolysate, hydrolysed collagen, or collagen peptides, in collagen protein powder.
- Flavoured varieties may have extra sugars in them, which could cause gastrointestinal issues or add extra calories. Choose an unsweetened variety.
- Consider third-party certification whenever possible. Check if a reliable organisation has already tested the safety of any nutritional supplement, you are considering because the FDA does not regulate them.
- When a person decides to try a collagen supplement, it is suggested to choose ones that have received approval from an authorised organisation and are free of heavy metal contamination.
Side effects of taking collagen
Collagen supplements usually don’t have any significant negative effects. A moderate stomach complaint or an unpleasant aftertaste are common side effects of the supplement.
Oxidative stress may rise if a supplement is taken to stimulate collagen formation. Cell and tissue damage from oxidative stress is possible. The negative effects of collagen are common.
They include the following,
Collagen dosage
Research on the benefits of collagen supplements has examined doses of 2.5 to 10 grammes daily.
However, some manufacturers and suppliers of supplements advise consuming up to 30 grammes every day.
Collagen supplementation is not the only way to stimulate collagen production. Gelatin and bone broth are foods that increase collagen synthesis.
Food sources that stimulate collagen production
Collagen-rich foods help boost collagen production and combat skin issues. Foods rich in collagen include,
- Chicken
- Bone broth
- Citrus fruits, including lemon, orange, grapefruit
- Egg whites
- Green leaves
- Fish
- Shellfish
- Bell peppers
- Berries, such as strawberry, raspberry and blueberry
- Tomatoes
- Garlic
- Beans
- Tropical fruits
- Cashews
Conclusion
People use collagen supplements to counteract their bodies’ decreased ability to produce collagen with age.
According to certain research, collagen supplements may offer some health benefits, such as enhancing skin elasticity and improving bone, heart, and joint health. Research on these advantages, nevertheless, is limited.
Collagen supplements should not be taken by some people. Some products might need to be avoided by adhering to a strict Halal, Kosher, vegetarian or vegan diet, using specific drugs, having health issues, or having allergies. Consult a doctor before taking collagen supplementation.
