Collagen is the most abundant protein in your body. It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles .
Collagen has many important functions, including providing your skin with structure and strengthening your bones. In recent years, collagen supplements have become popular. Most are hydrolyzed, which means the collagen has been broken down, making it easier for you to absorb. There are also several foods you can eat to increase your collagen intake, including pork skin and bone broth. Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health.
Collagen is a major component of your skin.
It plays a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles. However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness .
In one study, women who took a supplement containing 2.5–5 grams of collagen for 8 weeks experienced less skin dryness and a significant increase in skin elasticity compared with those who did not take the supplement . Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared with a control group .
The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce collagen on its own.
Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints.
As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoarthritis increases.
Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall .
Your bones are made mostly of collagen, which gives them structure and helps keep them strong .
Just as the collagen in your body deteriorates as you age, so does bone mass. This may lead to conditions like osteoporosis, which is characterized by low bone density and linked to a higher risk of bone fractures.
Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit the bone breakdown that leads to osteoporosis.
Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong and functioning properly.
Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age.
In one study, 27 frail men took 15 grams of collagen while participating in an exercise program daily for 12 weeks. Compared with men who exercised but did not take collagen, they gained significantly more muscle mass and strength .
Collagen supplements may have other health benefits, but these have not been studied extensively.
- Hair and nails. Taking collagen may increase the strength of your nails by preventing brittleness. Additionally, it may stimulate your hair and nails to grow longer .
- Gut health. Although there is no scientific evidence to support this claim, some health practitioners promote the use of collagen supplements to treat intestinal permeability, or leaky gut syndrome.
- Brain health. No studies have examined the role of collagen supplements in brain health. However, some people claim they improve mood and reduce symptoms of anxiety.
- Weight loss. Some believe that taking collagen supplements may promote weight loss and a faster metabolism. There have not been any studies to support these claims.
Collagen is found in the connective tissues of animals. Thus, foods like chicken skin, pork skin, beef, and fish are sources of collagen.
Foods that contain gelatin, such as bone broth, also provide collagen. Gelatin is a protein substance derived from collagen after it has been cooked.
More research is needed to determine whether eating collagen-rich foods helps increase collagen in your body. There have not been any human studies on whether collagen-rich foods have the same benefits as supplements.
Digestive enzymes break down the collagen in food into individual amino acids and peptides.
However, the collagen in supplements has already been broken down, or hydrolyzed, which is why it’s thought to be absorbed more efficiently than the collagen in foods.
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