Collagen is a protein. Your body makes it, and it’s important for healthy joints, skin, bones, muscles, and more. But as you age — just when it’s harder for your body to make collagen — the collagen you have begins to break down. This leads you to consider Collagen supplements and peptides and wondering how much they really help. Here is everything you need to know about the health benefits of collagen.
What is Collagen?
Collagen is the most abundant protein in your body. It’s the main component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles. It has many important functions, including providing your skin with structure and strengthening your bones. Simply put, collagen holds your body together.
Like most proteins, collagen can be found in or derived from animal products such as bone broth or chicken skin, but collagen supplements combined with peptides have become more popular, primarily found in powder form but also available in capsules. Majority of Collagen supplements are hydrolyzed meaning the collagen has been broken down to make it easier for your body to absorb.
What do Collagen Peptides do?
Though we may not all be blessed with the genetics of Jennifer Aniston, we can still reap the potential benefits of collagen peptides, which she swears by. The star has said she puts a scoop in her smoothie each morning to keep her skin youthful and her body limber.
Improve Skin Health
Collagen is a major component of your skin. It plays a role in strengthening skin, as well providing elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles.
Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness. One review of 26 studies focusing mostly on women found that taking 1–12 grams of collagen per day for 4–12 weeks led to improvements in skin elasticity and hydration.
May Relieve Joint Pain
Are you starting to creak? Your body’s natural collagen keeps your joints stretchy, which means that as your collagen production decreases, the likelihood of developing joint issues like osteoarthritis increases.
If you have arthritic pain or work out a lot, collagen will help with the recovery of your joints and elasticity.
Helps Strengthen Bones and Muscles
Osteoarthritis, of course, isn’t the only condition that can come with aging. Osteoporosis, which weakens the bones, is also a risk.
Your bones are made primarily of collagen, so when your body’s collagen production decreases, your bones weaken, making them more susceptible to fracture. Studies show that taking collagen peptides may be helpful in treating and preventing osteoporosis.
Collagen also makes up as much as 10% of your muscle tissue, so collagen peptides may be helpful to people with sarcopenia (a loss of muscle mass), too.
With 1 in 2 women and 1 in 4 men having Osteoporosis in the U.S, staying on top of your bone health is important. An easy way to check your bone health is by getting a DEXA Bone Density Scan – Click here
Which foods are rich in Collagen?
Foods that contain collagen include:
- gelatin
- bone broth
- connective tissues of animals
- chicken skin
- pork skin
- beef
- fish
Vitamin C is crucial for collagen synthesis. There are many foods that are high in Vitamin C, like citrus fruits, broccoli, strawberries, and many others.
What are the side effects of taking Collagen?
Although collagen supplements are often tolerated with little to no side effects they are usually made of common food allergens such as fish, shellfish and eggs. People with these food allergies should avoid the consumption of collagen products.
The Bottom Line
Collagen supplements are associated with several health benefits and very few known risks. Supplements may increase muscle mass, prevent bone loss, relieve joint pain, and improve skin health by reducing wrinkles and dryness. To receive a complete breakdown of the proteins you are lacking in your body and diet, it is suggested to receive a full blood workup. To get started today click here.