We’ve all seen ladies injecting pricey collagen filler into their lips to plump them, tighten and soften small lines, and make them look younger. Fillers are no longer required. Dietary collagen has been introduced thanks to improved technology.
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This was unheard of until recently, and it is now the new health buzzword! Flavoured powders and capsules are being developed around the world to enhance collagen production for skin hydration, hair development, digestive difficulties, and the preservation of aged joints.
Are collagen supplements, on the other hand, beneficial? Let’s study a little more about collagen and how it works before we get to the bottom of it.
Let’s first understand what Collagen is?
Collagen is perhaps the first thing that springs to mind when someone mentions skin ageing. True, this protein aids in the appearance of youthfulness in the skin, but there’s more to it. Collagen is one of our skin’s fundamental building blocks.
The collagen molecule is formed like a triple helix (triple spiral) that joins with other collagen molecules to form a sieve-like structure in the layer of skin under the epidermis and above the subcutaneous fat.
Collagen is perhaps the most abundant component in the body and exists naturally in our bodies. Collagen accounts for 75% of the skin’s support structure. Consider Collagen to be the frame of your mattress; it provides structure and stability to your skin. Our skin, cartilages, tendons, bone, muscles, blood vessels, and stomach are all made up of it. Although there are at least 16 forms of Collagen, our bodies primarily contain types 1, 2, and 3.
Types of Collagen
Type 1: The most common type found in the skin. Also found in tendons, bones, ligaments, teeth, and specific connective tissues.
Type 2: Found in cartilage as well as in the eyes.
Type 3: Found in the skin and muscles, and blood vessels.
What role does Collagen play in your body?
Collagen is derived from the Greek term “kolla,” which means “glue.” Collagen’s strong fibres bind muscles, bones, ligaments, and skin together like glue. Collagen is a protein that is essential for the health of your bones, skin, hair, muscles, tendons, and ligaments. Collagen maintains our skin from drooping and gives us that plump, younger appearance.
Collagen is produced naturally, and perhaps it tends to decrease as you get older. Research shows that we begin to lose Collagen in our mid-20s. “In the first five years of menopause, women can lose up to 30 per cent of their collagen production.”
Many people use collagen supplements as part of their anti-ageing cosmetic routine since we lose Collagen as we grow old.
Are collagen supplements effective?
According to the research results of the 2015 double-blind scientific study, taking an oral nutritional supplement including hydrolyzed Collagen, hyaluronic acid, and essential vitamins and minerals improves wrinkle depth and skin suppleness and moisture. According to investigations, it also eased joint pain in athletes and lowered knee pain in osteoarthritis patients.
How should you take collagen supplements?
On this subject, there’s been a constant back and forth. It’s the same concept as having any other supplement. Some people answer affirmatively, while others respond negatively. Since collagen supplementation is still a relatively new concept, there hasn’t been a lot of in-depth research done on it (none of it being long-term). Preliminary trials, on the other hand, have yielded encouraging results.
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Not only does our collagen synthesis decline with age, but the quality of our Collagen also deteriorates. Sagging, fine lines and wrinkles are all caused by this. The concept behind orally administered or liquid collagen supplements is that they can increase and boost our body’s collagen and collagen production, resulting in better skin quality, anti-ageing advantages, and other medical benefits such as joint and muscle improvements.
According to the research results of a double-blind scientific study, taking an oral nutritional supplement including hydrolyzed Collagen, hyaluronic acid, and essential vitamins and minerals improves wrinkle depth and skin suppleness and moisture. Other studies suggest that it also relaxes joint discomfort in athletes and lowers knee pain in osteoarthritis patients.
What are the claimed benefits of collagen supplements?
Enhances skin health
Collagen is a crucial component of your skin’s structure.
It aids in skin suppleness and hydration as well as skin-strengthening. As we grow old, the collagen production in our body reduces which results in dry skin and wrinkles.
Improves pain in joints
Collagen helps in maintaining the health of your cartilage, the rubbery tissue that protects your joints.
As your body’s Collagen levels decline with age, you’re more likely to develop degenerative joint diseases like osteoarthritis.
Collagen supplements may help relieve osteoarthritis symptoms and reduce overall joint stiffness. They can build up cartilage and increase the creation of Collagen in your tissues. There may be reduced inflammation, better joint support, and less discomfort as a result.
If you wish to consider collagen supplements for pain relief, most research says that 10 grams per day will be effective.
Digestive Health
Have you heard of a leaky gut? The answer is a collagen supplement! It can mend and seal the intestinal lining, making it simpler to absorb nutrients and improving digestion and overall health.
Collagen supplements may benefit people who have Irritable Bowel Syndrome (IBS). Only a tiny amount of research has been done in this area. Still, it’s suspected that people with inflammatory bowel disease have lower levels of Collagen IV, which is required for a healthy digestive system. Collagen supplements support the gut lining’s connective tissue.
Heart Health
Collagen supplements can help in the reduction of the risk of heart disease.
Collagen helps your arteries or blood vessels carry oxygenated blood from the heart to the rest of your body. Collagen shortage can make arteries less elastic and flexible.
Atherosclerosis, a disease characterised by artery narrowing, might result as a result of this.
Their HDL (good) cholesterol levels also increased by an average of 6%. HDL is a vital determinant of the risk of heart disease, especially atherosclerosis.
Despite this, more research on collagen supplements and heart health is required.
Muscle Mass
Collagen is an essential element of skeletal muscle since it is the most abundant protein in the body.
Studies have shown Collagen supplements to benefit persons with sarcopenia or the loss of muscle mass that occurs as people age.
According to research, supplement Collagen may enhance the production of muscle proteins like creatine and stimulate muscular growth following exercise.
On the other hand, Collagen protein isn’t more effective than protein powder for building muscle and strength. Collagen, unlike whey protein, is poor in critical amino acids, particularly leucine, which is essential for muscle growth.
However, more research is required to see if collagen can help people gain muscular mass.
Mental Health
You can lessen mental health symptoms and prevent hurdles to living a happy and healthy life by taking a daily dose of Collagen. Collagen contains amino acids that help nourish your body’s organs and keep everything working correctly. Our products are all-natural and contain amino acids that work with your body’s neurotransmitters to help keep Norepinephrine and Serotonin levels in check.
These are necessary for having a pleasant mood, getting enough sleep, and learning. By including a small amount of Collagen in your daily diet, you can give your body a helping hand and live a happier life.
How Much Collagen intake is necessary for a day?
The amount of Collagen daily intake depends on your goals for using the supplement.
8-12 grams of Collagen per day may be required for pain treatment; however, one study found that even two grams per day provided some alleviation.
Thirty-one adults were given as much as 16 grams of Collagen daily for six months in order to obtain a positive result in an analysis employing Collagen to reduce arterial stiffness.
One study found that adding 2.5-5 grams of Collagen to your daily routine enhanced skin suppleness and dryness.
Collagen may also accumulate over time since it accumulates in cartilage and stimulates tissues to produce Collagen.
No single study can resolve all of the questions about how much Collagen is enough. More human trials are needed to back up all the claims on health benefits.
When Should You Begin Taking Collagen Supplements?
Collagen production decreases as you age. You can’t tell how much you have until it’s gone, but when it does, you can notice symptoms like joint pain or stiff tendons or ligaments. Your muscles may deteriorate. Papery skin is another possibility. Collagen supplements may be beneficial in alleviating these symptoms. Consult your doctor about the best course of action for you.
There is no “proper” or “wrong” age to take collagen supplements. However, most people’s collagen stocks begin to dwindle around the age of 25-30. Some people start taking collagen supplements in their early 20s for cosmetic reasons, while others wait until they discover apparent poor skin elasticity later in life.
How to select an appropriate collagen supplement?
Collagen derived from bovine, primarily sourced from cows, is the most popular and well-researched type.
Fish-derived collagen has grown in popularity in recent years, owing to ethical concerns. While there is less information on marine Collagen, studies demonstrate that daily supplementation improves skin health.
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Another popular trend is “vegan collagen” or “plant-based collagen,” typically derived from genetically modified yeast and bacteria. Glycine, Alanine, Arginine, Proline, Hydroxyproline, and glutamic acid are all amino acids found in Collagen. Plant-based Collagen (typically soy-based) does not supply natural collagen peptides; instead, it tries to deliver amino acid compositions comparable to Collagen’s.
What types of collagen supplements are effective?
Topical
Since Collagen is too large to pass through the epidermis, it cannot be absorbed into the body. Collagen amino acids are tiny enough to soak into the epidermis and reach the deeper layers.
Brief research was carried out on the topical administration of Collagen to alleviate lines and wrinkles. According to the study, the treatment was very well accepted and effective in improving participants’ lines and creases in the short and long term.
Collagen-containing lotions are marketed aggressively by skincare businesses. However, the component must be hydrolyzed collagen or collagen peptides to penetrate the skin. The ointment must enter the dermis to make a significant difference, which is tough to establish.
Tablets and Capsules
Consuming an oral collagen supplement helps to reinforce the skin’s structure from within. When Collagen is taken into the bloodstream, it initially reaches the deeper layers of the skin.
Powder
Individuals who prefer a quick and straightforward solution prefer the capsule and tablet form. Since the powder must be mixed into meals or beverages, it is not always possible.
Are there any possible side effects?
While collagen supplements have been proven safe by experts, a few reported adverse effects have been reported. These are some of them:
- Diarrhoea
- Fullness (Feeling heavy in the stomach)
- Heartburn
- Rashes
- Bad taste in the mouth
If you’re thinking about taking collagen supplements for the first time or want to increase your dosage, consult a doctor first.
Collagen and Scleroderma
Collagen in excess might be harmful. Excess Collagen, also known as Scleroderma, can cause the skin to harden and stiffen. Internal organs such as the heart, lungs, oesophagus, gastrointestinal tract, and kidneys can be harmed by too much Collagen. On the other hand, Scleroderma is a rare auto-immune illness that is not caused by using collagen supplements.
What Foods Are High in Collagen?
Unfortunately, there aren’t many meals with a large amount of Collagen. Meat, offal, bone broth, and gelatine are among them. The tendons, skin, bones, and ligaments of animals have the most extraordinary Collagen; therefore, they slow boil these parts to prepare a bone broth.
Gelatin is a rich source of collagen, but a plate of jelly for dessert every night won’t help because of the high sugar level.
Other Alternatives to Collagen Supplements
1. Lifestyle
Limiting your exposure to some of the factors that have been linked to collagen deficiency could minimize the need for a supplement. While you can’t stop time from passing you by, you can take steps to slow it down:
- Reduce sun exposure
- Avoid smoking
- Always have a healthy diet
- Limit sugar intake in your body
- Avoid taking stress, if possible 😉
2. Hyaluronic acid
Hyaluronic acid, which has the capacity to plump and moisturize skin, is found in some skincare products. More studies are carried out to see the effectiveness.
3. Calcium
Some people prefer a calcium supplement to a collagen supplement for preventing osteoporosis and maintaining joint health. While a study indicated that taking the two supplements offers extra benefits, doctors may recommend calcium supplements for optimal bone and joint health.
4. Vitamin C
Vitamin C is a naturally existing vitamin that has been shown to help with photoaging, hyperpigmentation, tissue inflammation, and tissue repair in studies and clinical trials. Vitamin C is being studied to see if it penetrates the dermis, stimulating collagen formation and destroying free radicals.
5. Aloe vera gel
Aloe vera gel is commonly used to cure sunburn or to relieve inflammation. Aloe vera offers several advantages. Researchers gave people an oral aloe extract called Aloe sterols to ingest instead of waiting for skin damage to occur and treating it with topical aloe vera.
According to the findings, the participants’ hyaluronic acid and collagen production nearly doubled. There was also a considerable decrease in the appearance of facial creases. Aloe appears to boost the growth of the proper cells.
People may find aloe-based skincare products to be extremely useful. It’s available as a topical cream or an oral supplement.
6. Don’t age worry, and age gracefully.
Some may argue that we should not spend so much time and money attempting to prevent wrinkles of old age. They’re glad to have lived to see another birthday!
To summarize, collagen supplements have certain health benefits, and the research findings appear to be promising. On the other hand, more human clinical trials are required to provide robust scientific proof to support all claims. However, ensure consulting a doctor before taking any supplements.
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