From sprinkling it in your morning coffee to adding it to smoothies, collagen has become one of the most popular dietary supplements on the market. But does it really do what it claims?
Collagen is a protein found in connective tissues such as skin, bones, muscles and tendons. It gives tissues structure and helps them withstand stretching and impact.
Helps with skin
Collagen makes up about a third of the protein in your body and is what gives skin its elasticity and strength. It begins to decrease in your thirties and forties, and consuming collagen-rich foods (like gelatin and bone broth) can help stimulate its production.
While most studies on collagen supplements are small, research suggests that they may be effective at improving skin hydration and elasticity, as well as at relieving the pain and stiffness of osteoarthritis. Look for supplements that contain hydrolyzed collagen or collagen peptides, which have been broken down into smaller fragments that are easier to absorb. If you want to know more about Collagen supplement, visit this website beverlyhillsmd.com
Also, many supplements that include collagen will also include other nutrients (like vitamin C and chondroitin sulfate) to support the effects of the collagen. Be sure to check the label for these other ingredients, and always talk to a registered dietitian about the best way to consume collagen.
Helps with hair
Collagen has become a popular wellness item thanks to its endorsements from celebrities like Jennifer Aniston and Kourtney Kardashian. But popularity doesn’t always correlate with effectiveness.
The collagen in a supplement is broken down into amino acids or peptides, which are then absorbed through your digestive tract. You can get collagen in capsules, gummies, or powder. If you choose a powder, it can be mixed into drinks or foods, making it easier to add to your diet than trying to swallow several pills.
Trichologists (experts in scalp and hair health) have studied the benefits of taking collagen for hair. They found that it can help increase protein levels in the hair, which may lead to stronger, thicker strands. Additionally, it has anti-aging properties that can prevent the greying of hair and improve blood supply to the hair follicles.
Helps with nails
If you’ve been struggling with brittle nails, collagen could be the answer. In fact, studies show that when Type 1 collagen supplements are consumed regularly, brittle nails may improve and grow stronger. In one study, participants who took 2.5 grams of liquid collagen per day for 24 weeks experienced a 12% increase in nail growth and a 42% decrease in broken nails.
This is thanks to the amino acids it contains, especially glycine and proline. These amino acids help to stimulate the production of hyaluronic acid and other important skin-supporting nutrients. Plus, it helps your body retain moisture, which is great for promoting healthy nails that are less prone to dryness and brittleness.
Other nutrients like biotin also play a role, as do other amino acids such as arginine, which help to improve blood flow to your nails. However, a diet rich in protein should always be the first step in any supplement regime.
Helps with joints
Collagen is a major component of cartilage, the rubbery material that cushions bones in your joints. It also keeps muscles, tendons and ligaments strong and flexible. As you age, your body’s natural production of collagen slows down, which may contribute to joint pain, especially in the knees.
Dietary supplements like collagen do not undergo the same rigorous testing as medications, so it’s hard to know if they actually work. However, some randomized controlled trials have shown that taking 10 grams (g) of collagen per day can help improve skin elasticity.
Other research has found that consuming collagen might help reduce osteoarthritis pain, particularly in the knees. One study published in the journal Applied Physiology, Nutrition and Metabolism found that athletes who took 5 g of collagen peptides daily experienced less knee pain after exercise than those who did not take them.
