5 benefits of collagen supplements

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Top 5 benefits of taking collagen supplements correctly

Top 5 benefits of taking collagen supplements correctly

  • Collagen is the most important rich protein in our body.
  • It is a key component of the connective tissue, that makes up many parts of the body, including skin, muscles, tendons, and ligaments.
  • Collagen has many important functions, including providing skin structure and strengthening bones.
  • In recent years, collagen supplements have become popular.
  • Most of it is hydrolyzed, which means collagen breaks down, which makes your absorption easier.
  • There are also several foods you can eat to boost your collagen intake, including pork rinds and bone broth.
  • Consuming collagen has a variety of health benefits, from relieving joint pain to improving skin health.

Now we see top 5 benefits of taking collagen supplements correctly.

Top 5 benefits of taking collagen supplements correctly

1-Collagen is helpful in joint pain

  • Collagen helps preserve the integrity of our cartilage. This is the rubber tissue that protects our joints.
  • When the amount of collagen in our body decreases with age, our risk of developing degenerative joint diseases such as osteoarthritis increases.
  • Numerous studies have shown that taking collagen supplements can help improve symptoms of osteoarthritis and reduce joint pain in general.
  • In one research, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant reduction in joint pain while walking and at rest compared to the group who didn’t take it.
  • In another research, adults consumed 2 grams of collagen daily for 70 days.
  • Those who consumed collagen experienced a significant reduction in joint pain and were better able to exercise than those who did not.
  • Researchers suggest that extra collagen can build up in cartilage and stimulate your tissues to produce collagen.
  • They suggest that this can reduce inflammation, better joint support, and reduce pain.
  • If anyone want to try a collagen supplement for its potential analgesic effects, research suggests that one should start with a daily dose of 8-12 grams.

In nut shell

  • It has been shown that taking collagen supplements reduces inflammation and stimulates collagen synthesis in the body. This can help relieve pain in people with joint conditions such as osteoarthritis.

2-Collagen can improve skin health -Top 5 benefits of taking collagen supplements correctly

  • Collagen is the main component of our skin.
  • It plays a role in strengthening the skin and can benefit from its elasticity and moisture. As we age, our body produces less collagen, which causes dry, wrinkled skin.
  • However, some research suggests that collagen peptides or supplements containing collagen can help slow down the aging of the body. It reduces wrinkles and dryness in the body surface.
  • In one study, women who took a supplement containing 2.5 to 5 grams of collagen for 8 weeks had less skin dryness and significant improvement in skin elasticity compared to women who didn’t take the supplement.
  • Another study found that women who drank a drink containing collagen supplements every day for 12 weeks experienced a significant increase in skin hydration and a decrease in wrinkle depth compared to the control group.
  • The wrinkle-reducing effects of collagen supplements are based on their ability to stimulate our body to produce its own collagen.
  • Additionally, taking collagen supplements can increase the production of other proteins that help structure your skin, including elastin and fibrillin.
  • There are also many unreliable claims that collagen supplements help prevent acne and other skin conditions, but they are not supported by scientific evidence.
  • Collagen supplements can be purchased on line.

In nut shell, it can be say that,

Taking supplements containing collagen can help slow down skin aging. However, stronger evidence is needed from studies examining the effects of collagen alone.

Top 5 benefits of taking collagen supplements correctly

Top 5 benefits of taking collagen supplements correctly

3- Collagen can prevent bone loss Top 5 benefits of taking collagen supplements correctly

  • Our bones are mainly composed of collagen, which gives them structure and keeps them healthy.
  • Just as the collagen in our body deteriorates with age, so does bone mass.
  • This can lead to conditions such as osteoporosis, which is characterized by low bone density and is associated with a higher risk of fractures.
  • Studies show that taking collagen supplements can have certain effects on the body that inhibit bone breakdown, leading to osteoporosis.
  • In one study, women took a calcium supplement in combination with 5 g of collagen or a calcium supplement without collagen every day for 12 months.
  • At the end of the study, women taking calcium and collagen supplements had significantly lower levels of blood proteins that contribute to bone loss than women who took calcium alone.
  • Another study found similar results in 66 women who consumed 5 grams of collagen daily for 12 months.
  • Women who consumed collagen showed an increase in bone mineral density (BMD) by up to 7% compared to women who did not consume collagen.
  • BMD is a measure of the density of minerals such as calcium in your bones. Low BMD is associated with weak bones resulting in fractures and the development of osteoporosis.
  • These results are promising, but more human research is needed before the role of collagen supplements in bone health can be ascertained.

In nut shell, taking collagen supplements can help reduce the risk of bone diseases such as osteoporosis.

They can potentially increase BMD and lower blood protein levels, which stimulate bone breakdown.

4-Collagen can increase muscle mass

  • Between 1-10% of muscle tissue consists of collagen. This protein is needed to keep muscles strong and functioning properly.
  • Studies show that collagen supplements help increase muscle mass in people with sarcopenia (It is a type of illness characterized by progressive loss of skeletal muscle mass that occurs with age).
  • In one study, 27 weak men ingested 15 grams of collagen while participating in a daily exercise program for 12 weeks. Compared to men who exercised but did not consume collagen, they gained significantly more muscle mass and strength.
  • Researchers have suggested that collagen intake can stimulate the synthesis of muscle protein such as creatine, as well as muscle growth after exercise.
  • More research is needed to examine collagen’s potential for increasing muscle mass.

In nut shell

Studies show that taking collagen supplements improves muscle growth and strength in people with age-related muscle loss.

Top 5 benefits of taking collagen supplements correctly

5-Collagen is helpful for heart health

  • Studies suggest that taking collagen supplements may help reduce  risk of heart disease.
  • Collagen makes up the structure of our arteries, the blood vessels that carry blood from our heart to the rest of our body.
  • Without enough collagen, arteries can become weak and brittle.
  • This can lead to atherosclerosis, a disease characterized by narrowing of the blood vessels. Atherosclerosis can cause heart attacks and strokes.
  • In one study, 31 healthy adults consumed 16 grams of collagen daily for 6 months. Finally, they had a significant reduction in arterial stiffness measurements compared to before they started taking the supplement.
  • In addition, they raised HDL levels of “good” cholesterol by an average of 6%. HDL is a major risk factor for heart disease, including atherosclerosis.
  • However, more research is needed on the role of collagen supplements in heart health.

In nut shell.

Taking collagen supplements can help reduce risk factors associated with heart conditions such as atherosclerosis.

Collagen-containing foods

  • Collagen is present in the connective tissue of animals. So foods such as chicken skin, pork skin, beef, and fish are great sources of collagen.
  • Foods such as bone broth that is rich in gelatin, also provide collagen. Gelatin is a protein substance that is obtained from collagen after it is produced.
  • Several foods contain collagen, including pet food and bone broth. However, its absorption is not as effective as hydrolyzed collagen.
  • More research is needed to determine whether eating collagen-rich foods helps increase collagen levels in your body.
  • No human studies have been conducted to determine whether collagen-rich foods have the same benefits as dietary supplements.
  • Digestive enzymes break down collagen in food into individual amino acids and peptides.
  • However, the collagen in supplements is already broken down or hydrolyzed, therefore it is believed to be more efficiently absorbed than collagen in food.

Side effects of collagen

  • Currently, there are not many known risks associated with using collagen supplements.
  • However, several supplements are made from common food allergens such as fish, shellfish, and eggs.
  • Those persons, who are allergic to these foods should avoid collagen supplements made with these ingredients to prevent allergic reactions.
  • Also, some people report that collagen supplements leave a bad taste in the mouth for a long time.
  • Additionally, collagen supplements can cause digestive side effects such as satiety and heartburn.
  • Collagen supplements can cause side effects such as taste, heartburn, and bloating.
  • If you have allergies, be sure to buy supplements that are not made from the collagen source you are allergic to.
  • Even so, this supplement appears to be safe for most people.

Conclusion

Top 5 benefits of taking collagen supplements correctly

  • Collagen intake is associated with a number of health benefits and very few known risks.
  • For starters, dietary supplements can improve skin health by reducing wrinkles and dryness.
  • They can also help increase muscle mass, prevent bone loss, and relieve joint pain.
  • People have reported many other benefits of collagen supplements, but these claims have not been researched much.
  • Although some foods contain collagen, it is not known whether the collagen in foods provides the same benefits as dietary supplements.
  • Collagen supplements are usually safe, fairly easy to use, and definitely worth testing for their potential benefits.

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