You’ve certainly heard about collagen’s beneficial role in preserving skin elasticity and moisture, to name a few of its many benefits. But, in reality, your body contains 28 forms of collagen, with 90% of them being Type I, II, III, or IV. And, as the most abundant protein in your body, collagen accounts for 30% of all proteins.
Collagen is the main component of connective tissue and is the building block molecule that gives structural support to the bone, skin, tendons, and organs. The skin, particularly, thins as collagen loss adds to droopy skin. Natural aging causes tell-tale indicators that your body’s supply of collagen has depleted. Although this is unavoidable, some factors, such as an unbalanced diet and vitamin shortages can hasten the process. However, collagen can lessen joint discomfort and gastrointestinal difficulties, as well as slow muscle recovery, bone density loss, and accelerated aging.
Reduces Stiffness
The older you become, the less “greasy” your joints become, but collagen can help to compensate. Collagen compares to a lubricant for your joints, similar to how oil helps to reduce friction from corrosion. When collagen matures in your body, it experiences chemical changes that cause the collagen peptide’s molecular structure to become stiffer. This causes decreased mobility and flexibility in the joints and muscles, as well as artery hardening. However, one study discovered that using collagen peptides for nine days aided in the rehabilitation of muscular function and the reduction of muscle pain after strenuous physical exercise.
Skin Elasticity
For stomach absorption and synthesis, collagen must be converted to amino acids, with food being one of the greatest alternatives. Certain foods, in general, help replenish your skin, particularly those high in protein, such as meat, chicken eggs, seafood, and bone broth. Vitamin C is also required for collagen production, hence foods high in vitamin C, such as citrus and berries, aid in collagen synthesis. Because you are constantly shedding skin, collagen helps renew and regrow fresher, healthier skin, which can also help retain moisture and prevent the development of rough, dry patchy skin.
Enhances Bone Density
Bone loss starts to occur at the age of 30, especially in women, and decreases at a rate of 0.5% per year, with an additional 2% or more after menopause. By the age of 65, a woman’s bone loss slows by 1% every year, putting her at a higher risk for osteoporosis, fractures, and breaks,” states. By the age of 65, men’s bone loss rates are comparable to women’s.
However, collagen peptide supplements have been shown in a 2018 experiment in Germany to enhance the bone mineral density and reduce the rate of bone deterioration. The study, which included 131 postmenopausal women with low bone mineral density, discovered that taking oral collagen peptides for a year improved BMD in the spine by 3% and in the femoral neck by 6.7%, compared to the placebo group, which experienced a decrease in BMD in both the spine and the femoral neck.
Relieves Joint Pain
A systematic evaluation of several trials discovered that collagen in the shape of collagen hydrolysate supplements (COL), which are also available in powder and pill form, aids in the decrease of joint discomfort. This is assumed to be because collagen stimulates structure, connective tissues, and load-bearing abilities. Each of the five studies that looked into the effects of COL on joint pain found it to be effective. In fact, activity-related joint soreness improved to the point where other pain management therapies were no longer required. More research is needed, however, to determine the appropriate dosage and time range for the best results. However, to determine the proper dosage and time range for the best results.
Supports Lean Muscles
While strength training is essential for retaining lean muscle, collagen may also be of assistance. In a 2015 study, collagen peptides were found to improve the advantages of a three-month resistance training routine in older male individuals with sarcopenia. This was thought to be due to collagen containing arginine and glycine, which aid in the synthesis of creatine in your body. When compared to placebo participants, those who took the collagen supplement had a greater gain in muscle strength as well as a greater decrease in fat mass. However, it is worth noting that this study used post-exercise protein supplementation as a portion of the study, which could have improved the results.
Kim’s Final Thoughts…
Collagen offers numerous advantages, including maintaining skin elasticity and reducing joint discomfort. Although supplementing with more collagen outside of your regular diet is not required, it may benefit your skin, muscles, bones, and joints. However, consider that collagen supplements are not regulated by the FDA and should not be used in place of a healthy diet and regular exercise. Before you take supplements, consult with a healthcare expert, such as a qualified dietician, for advice on gradually increasing your collagen intake.
