If keeping your skin healthy is your top priority, you’ve probably come across collagen supplements. Collagen is a protein naturally found in your skin, hair, and nails that provides structure and support throughout your body. You may have heard that collagen supplements can help maintain a youthful appearance, but do they really work that way?
Some studies have shown that when you take collagen, supplement Adding collagen-rich foods daily or to your diet has several benefits and can really help improve the health of your skin, joints, hair, and bones.
Read this article to learn what collagen is, where you can get it, and how you can benefit from collagen supplements, as well as the downsides to be aware of. Supplements such as collagen can also help, but remember to focus on: Food sources of other vitamins and minerals It’s the easiest way to stay healthy.
What is collagen?
Before we explain its benefits, what is collagen? In short, collagen is the best rich protein It exists in the human body and accounts for one-third of all proteins. It acts as a connecting component that connects muscles, tendons, ligaments, bones, and skin. It connects muscles, tendons, ligaments, bones, and skin and promotes healthy joints and connective tissue.
There is Approximately 30 known types of collagenHowever, type I is the most common (present in all connective tissues and accounts for 90% of all collagen in the body). Types II, III, and IV are also common and can be found in various parts of the body, including the joints, kidneys, ears, and blood vessels.
All of this brings us to another pertinent question: What is collagen good for? Your body combines multiple amino acids (such as proline and glycine) with zinc, vitamin C, and copper. This naturally produces collagen. As you get older, production slows down Existing collagen in the body begins to break down at a faster rate.
When this happens, you may notice your skin becoming more wrinkled, your tendons and ligaments becoming less flexible, and your muscles shrinking. To prevent or slow these effects, some people replace what their bodies lose by eating collagen-rich foods or collagen supplements.
add collagen to your diet
If you want to promote healthy collagen production, you need to make sure your diet includes foods that contain the following essential ingredients:
- bone broth
- seafood
- chicken
- pork skin
- egg
- beans
- citrus
- green pepper
- nuts
Eating a balanced diet that includes a combination of these foods is the best way to increase collagen protein in your body. If you don’t get enough collagen through diet alone, you may also consider taking collagen supplements (usually collagen powder or capsules).
For best results, experts collagen supplements However, be sure to check the label and consult 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 supplementation.
build stronger bones
Bones are rich in collagen, but as we age, the protein begins to degrade and bone health deteriorates, reducing bone strength and density. By incorporating collagen supplements into your diet, you can: prevent some bone loss Reduces the risk of bone-related problems such as osteoporosis and bone fractures.
reduces joint pain
Collagen works with cartilage to keep joints functioning properly. Over the years, wear and tear can cause your joints to become stiff and painful, increasing your risk of osteoarthritis. The good news is to take collagen supplements. Found Reduces joint pain in physically active people. It may also function as painkillers For people who already have joint problems.
skin improvement
The skin also contains collagen, which gives elasticity and moisture to the skin when young. However, as we mature, collagen levels decrease, causing our skin to sag and become wrinkled. Interestingly, research has shown Adding more collagen to your diet can increase your skin’s elasticity, firmness, and hydration, which can visibly reduce the effects of aging.
promotes healthy hair
Collagen is produced from some of the same amino acids that are used to build keratin, the protein that makes up hair. Because of this connection, some evidence Consuming more collagen may benefit hair health by promoting growth, reducing hair thinning, and delaying graying.
adds muscle mass
Muscle tissue is made up of Contains 10% collagen. When collagen in the body begins to break down, muscle mass decreases and the following symptoms may occur: sarcopenia (muscle loss associated with aging). Fortunately, research has shown In addition to increased protein intake and daily strength exercise, taking collagen supplements may help people with sarcopenia build back muscle strength.
Disadvantages of collagen supplements
Despite these benefits, collagen supplements also have some drawbacks that you should keep in mind before incorporating them into your daily life.
Contains animal products (and in some cases allergens)
Traditional collagen supplements, and all nutritional supplements in general, are made from animal products and are not suitable if you follow a plant-based diet. There are some vegan collagen There are various options on the market, but it is unclear how they compare to those made from animal products. Similarly, if you have food allergies, read the label of your collagen supplement carefully. In some cases, common allergens such as fish and eggs may be included.
Regulations are a gray area
Collagen supplements are regulated as foods (not medicines). US Food and Drug Administrationthat is, its ingredients and production are not monitored by public control bodies. These products are not subject to the same regulations or rigorous approval processes as pharmaceuticals, so it can be difficult to know the quality, purity, and safety of their ingredients.
Research on effectiveness is limited
Although research has been done on the effectiveness of collagen (many of which I cited above), more research is needed. Also, some of the existing studies is funded by a company Produces collagen supplements, Raise ethical questions about bias.
Supplements similar to collagen
Collagen’s amino acid composition is different from other proteins, making it difficult to find other supplements that replicate collagen’s effects. Why not try increasing your intake of glycine And proline is an important amino acid involved in collagen production. These are most abundant in protein-rich foods such as meat and poultry, but are also available in supplement form.
If you’re most interested in how collagen can help improve your hair, nails, and skin, consider: keratin or biotinusually comes in the form of shampoos and salon treatments, but is also sold as a dietary supplement. Biotin is also found in certain foods such as legumes, egg yolks, nuts, and avocados.
For more advice on supplements, Here are 5 fitness supplements with proven benefits. plus, Check out these 3 alternatives to melatonin For quality sleep without drowsiness the next day.
