Collagen has been heralded as a “miracle agent”. From stronger bones to fewer wrinkles glowing skinCollagen seems to be the answer to aging. But all the hype aside, can boosting collagen really achieve these things?
As it turns out, the answer is yes. Several studies have found that adding collagen-rich foods or supplements Your diet offers a number of benefits and really helps improve the health of your skin, joints, hair, and bones.
However, there are a few things you should know about collagen before incorporating it into your daily health routine.
Below, you’ll find an in-depth explanation about collagen, including what it is, where you can find it and how you can benefit from it — plus the drawbacks to be aware of. In addition, be sure to check out The best food sources for every vitamin and mineral you need And 10 tips for preparing meals that are budget-friendly and still healthy.
What is collagen?
Before discussing its benefits, what is collagen? In short, collagen is the most Abundant protein In the human body it accounts for one-third of the total protein. It serves as a connective building block that holds muscles, tendons, ligaments, bones, and skin together.
there There are approximately 30 known types of collagenBut type 1 is the most prevalent (found in all connective tissues and makes up 90% of all collagen in the body). Types II, III, and IV are also common and are found in various parts of the body, including the joints, kidneys, ears, and blood vessels.
All of this leads us to another closely related question: What is collagen good for? Your body makes collagen naturally by combining several amino acids (such as proline and glycine) with zinc, vitamin C, and copper. However, as you get older, Production slows down The collagen in your body begins to break down at a faster rate.
When this happens, you may notice your skin wrinkling, tendons and ligaments becoming less flexible and muscles contracting. To prevent or delay these effects, some people consume collagen (either through food or supplements) to replace what their bodies have lost.
Add collagen to your diet
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If you are looking to boost collagen production, you need to make sure that your diet includes foods that contain these essential ingredients:
bone broth
fish and shellfish
chick
Pigskin
egg
Bean
citrus fruits
Pepper
Nuts
Eating a balanced mix of these foods is the best way to increase your collagen levels. However, you may also consider taking a supplement (usually in powder or capsule form) if you are not getting enough collagen from diet alone.
For best results, experts advise taking Collagen supplement 1 hour before exercise, but always check the label and speak with your doctor before starting any new health routine.
Benefits of collagen
Now that we’ve covered the basics, let’s explore some of the benefits of collagen.
Builds stronger bones
Bones are full of collagen, but as you get older, the protein starts to deteriorate. This, in turn, can lead to a decrease in bone strength and density. However, by incorporating collagen supplements into your diet, you may be able to Prevent some bone loss and reduce your risk of bone-related problems, including osteoporosis and fractures.
Reduces joint pain
Collagen also works with cartilage to keep joints working properly. Over the years, as it wears down, it can lead to joint stiffness and pain and increase the risk of osteoporosis. The good news is that taking collagen Have been found To reduce joint pain in physically active people. It may also serve as a file Pain reliever For people with existing joint problems.
Improves complexion
Your skin also contains collagen, which gives it elasticity and hydration when you’re young. But as you mature, your skin becomes flabby and more wrinkled due to depleted collagen levels. Interestingly, Studies have shown Adding more collagen to your diet can boost skin firmness and hydration, and visibly reduce the effects of aging.
Promotes healthy hair
Collagen is made from the same amino acids used to build keratin, which is the protein your hair is made of. Because of this connection, there some evidence Consuming more collagen may help your hair health by promoting growth, reducing hair thinning, and slowing down graying.
Adds muscle mass
Muscle tissue is composed of Up to 10% collagen. As the collagen in your body begins to degrade, you may lose muscle mass and potentially develop a condition called osteoarthritis Sarcopenia (age-related muscle loss). Luckily, Studies have shown That collagen supplementation, along with increased protein intake and resistance exercise routines, may help people with sarcopenia build muscle strength.
Disadvantages of collagen supplements
Despite these benefits, there are also a few drawbacks to collagen supplements that you should keep in mind before incorporating them into your routine.
contain animal products (and, in some cases, allergens)
Conventional collagen supplements and all nutritional supplements in general are made from animal products, so they are not suitable if you follow a vegan diet. While there are some plant collagen options on the market, it’s unclear how they compare to those made from animal products. Likewise, if you have any food allergies, be sure to read the label on your collagen supplement thoroughly. In some cases, they may contain common allergens such as fish or eggs.
Regulation is a gray area
Collagen supplements are regulated as a food (Not a drug) by US Food and Drug Administration, which means that their ingredients and production are not monitored by an official governing body. These products are not subject to the same rigorous regulations and approval process as pharmaceuticals, so it can be difficult to know the quality, purity, and safety of the ingredients.
Efficacy studies are limited
Although there are studies on the effectiveness of collagen (Many cited above), more research is needed. Also, some current studies have been done Funded by companies Which collagen supplements produce, which may Ask ethical questions about bias.
Collagen supplements
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It is difficult to find other supplements that replicate the effects of collagen because its amino acid composition is different from other proteins. However, you can try increasing your intake of it glycine and proline, the main amino acid involved in collagen production. It’s often found in high-protein foods like meat and poultry, but it’s also available in supplement form.
If you are very interested in how collagen can help improve your hair, nails, and skin, you might consider Keratin or biotin, which usually come in the form of shampoos and salon treatments but are also sold as dietary supplements. Biotin is also found in some foods, including legumes, egg yolks, nuts, and avocados.
For more advice on supplementation, Here are five proven fitness supplements. Plus, Check out these three alternatives to melatonin For a better sleep without drowsiness the next day.
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