Health Benefits of Collagen

Collagen is a protein accountable for healthy joints and skin elasticity, or stretchiness. It’s in your bones, muscles, and blood, comprising three quarters of your skin and a third of the protein in your body.

As you age, your current collagen breaks down, and it gets harder on your body to produce more. In consequence, many individuals flip to collagen supplements. These supplements are often powders, although there are additionally capsules and liquid supplements available.

Collagen can be produced naturally within the body by combining amino acids, the building blocks of proteins present in food. To produce collagen, your body needs:

Proline: present in egg whites, dairy, cabbage, mushrooms, and asparagus

Glycine: found in pork skin, chicken skin, and gelatin, and a variety of different protein-rich foods

Vitamin C: found in citrus fruits and bell peppers

Zinc: found in beef, lamb, pork, shellfish, chickpeas, lentils, beans, milk, cheese, and varied nuts and seeds

Copper: present in organ meats, cocoa powder, cashews, sesame seeds, and lentils

Nutrition Data

Fourteen grams of collagen peptide (supplement) comprises:

Calories: 50

Protein: 12 grams

Fat: 0 grams

Carbohydrates: zero grams

Fiber: 0 grams

Sugar: zero grams

The identical amount of collagen peptide additionally accommodates 29 milligrams of calcium, 44.9 milligrams of sodium, and 0.ninety eight milligrams of potassium.

Potential Health Benefits of Collagen Supplements

Because it makes up so many critical elements of our bodies, collagen isn’t only helpful however essential to sustaining good health. Nonetheless, the benefits of collagen supplements are still debated. While there’s reasonable evidence that they help keep hydrated skin and relieve osteoarthritis pain, more research is required into less well-understood benefits, equivalent to decreasing blood pressure and blood sugar levels.

Listed below are some commonly cited benefits of collagen supplements:

Stronger Bones

As you age, your bones develop into less dense and more brittle, breaking more easily and taking longer to heal. Research have shown that day by day collagen supplements may also help make your bones denser, slowing the getting old process that makes them brittle and serving to your body to produce new bone.

Skin Elasticity and Hydration

Oral collagen supplements have been shown to improve skin hydration and elasticity for older people. They might also help to lessen wrinkles.

Thicker Hair

While more men go bald, many women additionally expertise hair loss or thinning as they age. In a single research, a bunch of women with thinning hair saw significant increases in their hair’s quantity, scalp coverage, and thickness while taking every day collagen supplements.

Healthier Nails

Some individuals’s nails break more easily than others, and don’t grow as fast. One examine in a bunch of women showed quicker nail growth and fewer broken or chipped nails after only four weeks of daily collagen supplements.

Reduced Osteoarthritis Pain

For people with knee osteoarthritis, oral collagen supplements might act as a light pain reliever and improve joint function. It may take about three to five months of each day remedy earlier than you see these improvements.

Increased Muscle Mass

A mixture of collagen peptide supplements and strength training may potentially assist increase muscle mass and strength.

Potential Risks of Collagen Supplements

Side effects of collagen supplements are rare. If you’re pregnant or breastfeeding, it’s possible you’ll want to hold off on taking a collagen complement for now, since there isn’t but sufficient research to come back to any conclusions about their safety.

Healthier Alternatives

The effects of collagen supplements proceed to be researched and debated. Instead of shopping for these supplements, you possibly can always assist your body make more collagen naturally by making certain your weight loss program is packed with healthy foods.

To produce collagen, your body places the amino acids glycine and proline collectively with different amino acids together with vitamin C, zinc, and copper. You’ll be able to help your body produce more collagen by consuming lots of glycine- and proline-rich meals like chicken, beef, fish, dairy, eggs, and beans. For vitamin C, zinc, and copper, you must also you should definitely eat foods like citrus fruits, tomatoes, leafy greens, shellfish, nuts, and entire grains.

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