Collagen dietary supplements are more and more well-liked amongst wellness influencers. However what are some great benefits of collagen, and are collagen dietary supplements price it?
What’s collagen?
You might affiliate collagen with pores and skin, however it’s a protein current all through the physique. Though it does present the pores and skin with its elementary construction, it’s also discovered within the connective tissues of tendons, ligaments and muscle groups.
As we become old, the collagen in our our bodies breaks down, and the ageing physique struggles to provide sufficient to exchange it. The lack of collagen, in addition to decrease ranges of elastin, result in sagging and wrinkled pores and skin.
What causes collagen loss?
In addition to decreased pores and skin well being, lowered collagen can even contribute to weaker bones. Due to this fact, it’s vital to keep away from way of life elements that scale back collagen manufacturing.
Tobacco smoking is a major think about collagen degradation and might result in wrinkles and lowered elasticity. Consuming an excessive amount of alcohol, experiencing extreme solar publicity and consuming an excessive amount of processed meals may additionally restrict the quantity of collagen the physique could make and impair the pores and skin’s restore mechanisms.
The right way to get collagen
Clearly, elements limiting collagen in our physique are elements we already know are dangerous for our well being. However what about growing collagen manufacturing?
Collagen isn’t solely a human protein. It’s one of the vital widespread proteins all through the animal kingdom. Due to this fact, it’s theorised that people can improve collagen ranges from consuming meat corresponding to rooster and pork pores and skin, in addition to fish and beef.
Sadly, scientists are unsure whether or not consuming loads of collagen-rich meat really means your physique will really feel the good thing about elevated collagen because of the means your physique breaks down and digests dietary collagen into particular person amino acids.
Analysis suggests a greater technique to improve collagen is thru dietary supplements. It’s because the collagen content material has undergone hydrolysis and could be absorbed extra simply.
Learn extra: Why do I would like dietary supplements if I’ve a nutritious diet?
One 2014 examine confirmed that ladies who took collagen dietary supplements for one month had increased pores and skin elasticity than ladies who took a placebo.
Moreover, your physique wants Vitamin C to provide collagen itself. Due to this fact, to really feel the advantages of collagen, ensure you’re getting sufficient Vit C from vegatables and fruits corresponding to peppers, broccoli, and oranges. You might also take into account boosting your consumption with a high-quality, pure complement.
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So, do collagen dietary supplements work?
Research present that collagen dietary supplements could also be efficient for pores and skin well being. However given the breadth of collagen’s position within the physique, what are the opposite benefits of collagen dietary supplements?
Collagen For Coronary heart Well being
The position of collagen for the circulatory system is to supply construction to the arteries, permitting blood to flow into to and from the guts.
A 2017 examine measured the impact of collagen tripeptide on markers of buildup on artery partitions (atherosclerosis). Contributors confirmed elevated HDL (‘good’) ldl cholesterol and decrease ranges of artery stiffness. This implies collagen could have the potential to handle the danger of coronary artery illness.
Collagen Dietary supplements For Intestine Well being
Intestine well being is well-liked within the wellness neighborhood in the mean time – and analysis suggests collagen could have a job within the ‘second mind’.
It’s because two amino acids present in hydrolysed collagen – glutamine and glycine – assist restore the liner of our digestive tract. Sustaining this lining is essential for stopping a situation often called ‘leaky intestine’, which may trigger signs like bloating, fatigue and joint ache.
Analysis suggests glutamine can scale back irritation within the intestinal lining. Collagen could due to this fact have a job in easing digestive issues.
Collagen For Joints and Bones
Painful joints and low bone density can turn out to be severe issues as we age. It may well scale back mobility, make train tough and restrict our high quality of life.
Collagen dietary supplements may provide reduction for signs of joint ache. For instance, a 2017 placebo-controlled examine discovered that individuals supplemented with collagen after exercising skilled much less knee ache.
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One other examine discovered that postmenopausal ladies confirmed much less proof of bone loss after taking collagen and calcium dietary supplements for one 12 months. Though extra analysis is required, collagen dietary supplements could assist forestall or handle osteoporosis after menopause.
Learn extra: Curcumin For Arthritis: Does It Work?
The takeaway
The physique wants collagen for sturdy joints, bones and wholesome pores and skin. Whereas scientists debate the efficacy of consuming collagen-rich meat, the hydrolysed collagen supplied by collagen dietary supplements could present a digestible model that may assist the physique in a number of methods.