Glow-up From The Inside Out -The Collagen Code
Collagen is a protein. Your body makes it, and it’s important for healthy joints, bones, muscles, and more, with some studies showing improvements in skin elasticity and hydration.. But as you age — just when it’s harder for your body to make collagen — the collagen you have begins to break down. So, you may be considering collagen supplements and wondering how much they really help.
You can get collagen from foods like pork skin and bone broth, but collagen supplements have also become popular. Most are hydrolyzed, which means the collagen has been broken down to make it easier to absorb.
These supplements come primarily in powder form but are also available in capsules. The types of collagen found in supplements vary — some contain one or two types, while others contain up to five.
Below are the benefits of Collagen, based on scientific research.
Improve Skin Health
Collagen is a major component of your skin. It plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles.
Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness. One review of 26 studies focusing mostly on women found that taking 1–12 grams of collagen per day for 4–12 weeks led to improvements in skin elasticity and hydration.
These supplements may work by stimulating your body to produce collagen and other proteins that help structure your skin, including elastin and fibrillin.
Want to find out more?, click of these links to view the scientific & research studies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8824545/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699/
Relieve Joint Pain
As you age, the amount of collagen in your body decreases, and your risk increases for joint disorders such as osteoarthritis. Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain.
A review of studies in people with osteoarthritis found that taking collagen led to significant improvements in joint stiffness but not pain or functional limitation.
Researchers suggest supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen which may lead to lower inflammation, better joint support, and reduced pain. But evidence is needed to recommend collagen as a treatment for osteoarthritis.
Want to find out more?, click of these links to view the scientific & research studies
https://pubmed.ncbi.nlm.nih.gov/28049007/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045/
https://pubmed.ncbi.nlm.nih.gov/30368550/
Prevent Bone Loss
Your bones are made mostly of collagen. As you age, collagen deteriorates, and your bone mass decreases. This may lead to conditions such as osteoporosis, which is characterized by low bone density and a higher risk of bone fractures.
Research suggests collagen supplements may help inhibit the bone breakdown that leads to osteoporosis.
In a 12-month study of postmenopausal women, some took a calcium and vitamin D supplement with 5 grams of collagen and others took a calcium and vitamin D supplement with no collagen daily.
Those taking the calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown and less loss of mineral bone density than those who took only the calcium and vitamin D.
Another study found similar results in 66 postmenopausal women who took 5 grams of collagen daily for 12 months. Participants who took the collagen had an increase of up to 7% in their bone mineral density (BMD), a measure of the density of minerals in bones.
Want to find out more?, click of these links to view the scientific & research studies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415937/
https://pubmed.ncbi.nlm.nih.gov/25314004/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
Boost Muscle Mass
As the most abundant protein in the body, collagen is an important component of skeletal muscle.
In a 12-week study, 26 older men with sarcopenia took 15 grams of collagen while participating in an exercise program. Compared to men who exercised but didn’t take collagen, they gained significantly more muscle mass and strength.
However, more research is necessary to further validate collagen’s potential to boost muscle mass.
Want to find out more?, click of these links to view the scientific research study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/
Promote Heart Health
Researchers have theorized that collagen supplements may help reduce the risk of heart conditions.
Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body.
Without enough collagen, arteries may become less flexible and elastic, which may lead to atherosclerosis, a disease characterized by the narrowing of your arteries. This condition may cause heart attack and stroke.
In a 6-month study, 30 healthy adults took 16 grams of collagen daily. They had experienced a significant reduction in measures of artery stiffness from the study’s beginning to its end.
Additionally, their levels of HDL (good) cholesterol rose by an average of 6%. HDL is an important factor in the risk of heart conditions, including atherosclerosis, though more research is needed.
Want to find out more?, click of these links to view the scientific research study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429168/
Improve Gut Health
Due to collagen’s unique strengths in the GI tract and the body at large, collagen is good for gut health under a number of different circumstances. One study even found that otherwise healthy participants noted a positive change in gut health in as little as two days.
A shocking number of people struggle with their gut health, with varying frequency. Some people are diagnosed with digestive disorders, such as irritable bowel syndrome (IBS) or Crohn's Disease. Even more struggle with having a “leaky gut” in general. A leaky gut is caused when the walls of the intestine weaken, allowing waste to leech through into the bloodstream. While the specific causes of a leaky gut are still being investigated, the symptoms include:
Bloating
Gas
Cramping
Diarrhoea
Food sensitivities
Leaky gut does have some links to other digestive disorders, but the two can also exist independently. People with leaky gut may also experience brain fog, fatigue, and other symptoms that don’t immediately relate to the gut.
Since leaky gut is still being understood, specific studies on collagen and leaky gut haven’t been conducted. So is collagen good for gut health when you’re healing from a leaky gut? So far, it’s promising.
Want to find out more?, click of these links to view the scientific & research studies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9198822/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5657141/
https://pubmed.ncbi.nlm.nih.gov/35639457/
https://www.sciencedirect.com/science/article/pii/S1756464620305028
Strengthens Hair and Nails
Taking collagen may increase the strength of your nails. While more research is needed to support collagen’s effect on hair, people report that taking collagen may help your hair avoid breaking as easily.
Want to find out more?, click of these links to view the scientific research study
https://pubmed.ncbi.nlm.nih.gov/28786550/
Safety and Side Effects
While collagen supplements are generally well tolerated with few reported side effects, many are made from common food allergens, such as fish, shellfish, and eggs. People with allergies to these foods should avoid collagen supplements made with these ingredients.
Some people report nausea, bloating, and heartburn when taking collagen supplements, but research has not consistently shown these as side effects.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8824545/
Dosage
Hydrolyzed collagen is one of the most common forms used in supplements, as it’s absorbed more readily than other types. It’s often sold in capsule or powder form.
A 2019 review of clinical studies found that taking 2.5–15 grams of hydrolyzed collagen peptides each day to be safe and effective. A daily dose of 2.5 grams benefits gut health, joint pain, skin health, and hydration.
