Health Benefits of Collagen

Collagen is a protein accountable for healthy joints and skin elasticity, or stretchiness. It’s in your bones, muscle groups, 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 to your body to produce more. As a result, many people turn to collagen supplements. These supplements are often powders, though there are additionally capsules and liquid supplements available.

Collagen is also produced naturally in the body by combining amino acids, the building blocks of proteins present in food. To produce collagen, your body wants:

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

Glycine: present in pork skin, chicken skin, and gelatin, and quite a lot of other protein-rich meals

Vitamin C: found in citrus fruits and bell peppers

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

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

Nutrition Data

Fourteen grams of collagen peptide (complement) comprises:

Energy: 50

Protein: 12 grams

Fat: zero grams

Carbohydrates: zero grams

Fiber: 0 grams

Sugar: 0 grams

The same quantity of collagen peptide also comprises 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 components of our our bodies, collagen will not be only beneficial but essential to sustaining good health. Nonetheless, the benefits of collagen supplements are nonetheless debated. While there is reasonable proof that they help preserve hydrated skin and relieve osteoarthritis pain, more research is required into less well-understood benefits, comparable to lowering blood pressure and blood sugar levels.

Listed below are some commonly cited benefits of collagen supplements:

Stronger Bones

As you age, your bones become less dense and more brittle, breaking more easily and taking longer to heal. Studies have shown that daily collagen supplements can help make your bones denser, slowing the growing older process that makes them brittle and helping 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 could 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 examine, a group of ladies with thinning hair saw significant will increase in their hair’s quantity, scalp coverage, and thickness while taking daily collagen supplements.

Healthier Nails

Some individuals’s nails break more simply than others, and don’t develop as fast. One research in a gaggle of women showed quicker nail growth and fewer broken or chipped nails after only 4 weeks of every day collagen supplements.

Reduced Osteoarthritis Ache

For folks with knee osteoarthritis, oral collagen supplements would possibly act as a mild 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 mix of collagen peptide supplements and power training might doubtlessly help increase muscle mass and strength.

Potential Risks of Collagen Supplements

Side effects of collagen supplements are rare. When you’re pregnant or breastfeeding, chances are 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 Alternate options

The effects of collagen supplements continue to be researched and debated. Instead of buying these supplements, you can always assist your body make more collagen naturally by guaranteeing your weight loss program is packed with healthy foods.

To produce collagen, your body places the amino acids glycine and proline collectively with other amino acids together with vitamin C, zinc, and copper. You possibly can assist your body produce more collagen by eating lots of glycine- and proline-rich meals like chicken, beef, fish, dairy, eggs, and beans. For vitamin C, zinc, and copper, you also needs to you’ll want to eat foods like citrus fruits, tomatoes, leafy greens, shellfish, nuts, and entire grains.

by