A protein called collagen is present in the connective tissues of your entire body. Your skin, bones, tendons, and ligaments all contain it. Its main job is to make tissues more flexible-resistant.
While the first findings are encouraging, more studies are needed to determine the efficacy of supplements.
The potential advantages and potential negative effects of collagen supplements are covered in this article. Additionally, it describes how to use collagen and what to look for in collagen supplements.
Are There Any Benefits to Collagen?
Collagen supplements assert that they can fight the signs of aging by:
· Firming up the skin
· Preventing age-related damage
· Improving bone health.
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The results of the available research are listed below.
Skin
Seventy-five percent of the dry weight of your skin is made up of collagen. The interior layer of your skin loses collagen with age, losing its elasticity and susceptibility to injury.
Research on collagen's effects on the skin includes:
Hydration:
In a 2015 study, researchers looked at whether dietary supplements could enhance skin tissue in a lab setting. Their findings revealed that taking supplements might help the skin's collagen network and moisture. Collagen also demonstrated a potential to rejuvenate aged skin.
Elasticity:
In your 20s, skin suppleness starts to deteriorate. Studies have looked into the possibility of collagen supplements assisting with this. Women between the ages of 35 and 55 took either a collagen supplement or a placebo once daily for eight weeks as part of a 2014 study published in Skin Pharmacology and Physiology. In comparison to those who took the placebo, those who took the collagen exhibited better skin elasticity at the conclusion of the research.
Hydration and elasticity:
An investigation of the function of a specific brand of oral collagen supplement was published in Nutrition Research in 2018. Along with other vitamins and minerals, this supplement also included substances that assist the joints, such as chondroitin Sulphate, glucosamine, and L-carnitine. According to the research, the supplement improved skin moisture and elasticity.
Wound healing and aging:
Last but not least, a 2019 review of papers examined the impact of collagen supplements on skin aging and wound healing. The authors of the study came to the conclusion that supplements are generally safe and can improve skin density, elasticity, and moisture. However, they stressed that additional research is required to establish the correct dosage and identify potential medical uses.
Bone Health
Conflicting research exists about the effects of collagen supplements on postmenopausal bone health. The ability of collagen supplements to enhance bone health is so unknown.
Study findings include:
No improvements in bone health were identified in postmenopausal women who used collagen supplements, according to a 2010 study published in Maturities. 71 osteopenia women got collagen supplements or a placebo every day for 24 weeks as part of the trial. Results showed that collagen supplements had no impact on the metabolism of bones.
Bone mineral density has increased. Intake of a certain collagen supplement brand boosted postmenopausal women's bone mineral density, according to a 2018 study published in Nutrients. The study also came to the conclusion that supplements might promote bone growth and prevent bone loss.
Body Composition:
Some people may take collagen supplements to keep their muscles or lose weight. Studies on this, however few, have produced conflicting outcomes. They include:
Muscle:
An investigation into the potential impact of collagen supplements and resistance training on the ratio of body fat to non-fat in active males was published in Nutrients in 2019. Resistance training was coupled with either a collagen supplement or a placebo over a 12-week program involving 57 individuals. Researchers discovered an equal rise in muscle mass in both groups. The mass that is devoid of fat did, however, slightly increase in individuals who took collagen supplements. It was assumed that this was connected to advancements in connective tissue.
Lean body mass:
Another short study compared whey protein supplements to hydrolyzed collagen protein supplements in elderly women. According to a 2009 study that appeared in the Journal of the American Dietetic Association, consuming supplements containing hydrolyzed collagen may support maintaining lean body mass.
Joint Pain
The creation of cartilage, a rubbery substance that covers and shields bones and facilitates joint motion, is stimulated by collagen. Both of these produce less with time.
There is some evidence that collagen supplements may lessen osteoarthritis-related joint pain and other symptoms.
Heart Disease
Even though there is little independent data to back it, some people use collagen supplements to improve their cardiovascular health.
In 2017, researchers connected to a Japanese manufacturer of functional meals based on collagen released a study. They found that taking collagen tripe tide consistently for six months has several positive effects on the heart, including:
Improved cholesterol levels
Reduction of additional atherosclerosis risk factors.
Other Uses
Some people also take collagen supplements to enhance other elements of their health, such as:
· Weight loss
· Skin and nail aesthetics
· Eye health
· Potential side effects
If you choose to use one, think about selecting a product that has received quality certification from a third party, like USP. By doing this, you may at least be sure that the product in the bottle matches what is on the label.
Collagen supplements shouldn't be utilized unless they are carefully supervised by a licensed healthcare professional in some cases. These groups consist of:
· Children
· Pregnant women
· People on drugs
· People who are nursing
· Individuals with medical conditions