8 Benefits of Collagen That You Need to Know
Introduction
Do
you know what is collagen? What are the health benefits of collagen? Really,
it promotes skin health? Does it have any side effects?
Ok! Cool.
If you know all of these, it is good. But, if you
don’t know, then Healthcopia will help you.
Today we will discuss collagen benefits to our health.
Collagen is the most abundant protein in mammals.
Almost one-third of the total protein in the human body is collagen. Our bodies
can produce collagen naturally.
This protein content present in skin, bones, muscles,
cartilage, ligaments, blood and almost all the organs in humans. It is
responsible for various biological activities.
The most common benefit of collagen is
providing structural support to the skin, bones and connective tissues.
The
good part about this protein is that our body produces it naturally. But the
bad part is that with age, the production of this vital protein slows down. Collagen deficiency creates several adverse effects,
reduced skin elasticity to bone loss.
Once
you start losing collagen that's when the symptoms start to show you might gain
wrinkles, you might find your skin starts to sag and in extreme situations, you
might even experience joint pain.
So,
you need to add collagen to your life. Here is the importance of collagen-rich foods and
supplements.
Health Benefits of Collagen Protein
There
are so many things that collagen does like promotes skin elasticity, altogether
your bones and muscles, protect your organs, provide structure to joints and
tendons and much more.
So,
today we are going to talk all about some of the best benefits of collagen for
why we should be getting more of this stuff.
i. May Reverse Skin Aging
The
most popular benefit of collagen is providing structural supports to the
skin and maintains skin elasticity. It is a major bio-ingredient of the skin.
When
we getting older, our vibrant and beautiful skin becomes sagging, sunk and
littered with wrinkles. However, it is possible to maintain the skin elasticity
and glow for some more time.
We
are not talking about makeup, foundation, chemical cosmetics. There is
something in real life that could help naturally, it is collagen.
The
skin-altering benefit of collagen is well-documented. Some studies
showed that collagen peptide helps to slow the skin aging and reduces wrinkles
and dryness.
In
another study by the dermatology department at the University of Heal, over 46
of 69 women, ages 35 to 55 years old to take a collagen hydrolysate supplement.
the rest of the group took a placebo.
The
woman who took the collagen showed an improvement in their skin elasticity
within four weeks. The collagen protein adds elasticity to the skin, making it
look more youthful, healthy, vibrant and most importantly beautiful.
On
the other hand, women who consumed 2.5-5 gm of collagen-containing supplements
for 8 weeks, experienced significantly increased skin elasticity and less
dryness.
Additionally,
collagen supplements promote the production of structural proteins, fibrillin
and elastin, which supports skin health.
If
aging lowers your skin health, reduces the glow, removes youthfulness, then it
is time to consider adding more collagen into your life.
Know more: Banana Face Mask For Beautiful Skin
ii.
May Ease Joint Pain
Another
important benefit of collagen is reducing joint pain.
Maybe
you are experiencing joint pain and it is becoming pretty annoying if not
unbearable.
Don't
get tensed, collagen might be your answer to your woes. Introduce more collagen
in your life and the pain should ease.
Collagen
helps to maintain the proper structure of your joints and tendons. After a
while, the production of collagen slows and your joints and tendons break down
and start to hurt.
On
the other hand, it maintains the integrity of the cartilage, which acts as a shock absorber of the joint.
According
to a study over 73 athletes, who consumed 10 gm of collagen every day for 24
weeks, experienced a massive decrease in joint pain as compared to those who
don’t.
Another
study concluded in adults, those who took 2 gm of collagen per day for 70 days,
a significant reduction in their joint pain and better physical activity.
Some studies suggest that the benefits of collagen
supplements truly effective on osteoarthritis pain also.
In
2009, in a study conducted by the University of Houston College of Pharmacy,
participants consumed type-II collagen supplements (made from chicken necks)
for 90 days and the results showed that osteoarthritis symptoms decreased by 40%.
An
older study was done in 1993 by the Department of Medicine at Beth Israel Hospital,
found that participants with severe rheumatoid arthritis saw a reduction in the
number of swollen and tender joints. Out of 60, four participants also experienced
complete remission.
The
experts suggested the recommended daily dose of collagen supplements for pain
relief is 8-10 gm.
iii. May Prevent Bone Loss
Among
the various health benefits of collagen, maintaining bone density by
preventing bone loss is one of them.
Our
bone mostly made of collagen protein. The deterioration of the collagen level
with age badly affects bone density and may lead to osteoporosis, which
promotes the risk of bone fracture.
According
to the study, collagen supplements inhibit the breakdown of bone and reduce
the risk of osteoporosis.
Women
who consumed 5 gm of collagen supplements combined with calcium every day for
12 months, significantly reduced the breakdown of bone with 7% increased bone
mineral density (BMD).
However,
the result of collagen supplementation on bone loss is promising, but more
human studies are needed.
iv. Can Boost Muscle Mass
Almost
5-10% of muscle tissues are made by collagen protein. This protein plays a
vital role in proper muscle functioning.
The
collagen is too important to gaining muscle mass. The glycine amino acid of
collagen protein involved in the synthesis of creatine, which increases muscle
mass and athletic performance.
Collagen increases muscle mass
So,
if you have been looking to get better performance during your workouts, collagen
can help you out in so many different ways.
The
benefits of collagen in muscle mass development also situated by various
studies.
In
2015, a study was done by the Institute for sports and sports science at The
University of Freiburg looked at a collagen supplement in 53 older males with
sarcopenia*.
After
12 weeks, those who took supplements along with resistance training increase
in muscle strength.
Increased
muscle mass inversely proportional to weight loss. So, the collagen protein
indirectly promotes fat burn and reduces obesity.
*Sarcopenia
is a condition of loss of muscle mass with age.
v. Promotes Heart Health
An
important benefit of collagen is improving cardiac health.
The
experts believe that taking collagen supplements can reduce the risk of heart
diseases.
This
protein provides the structural supports of arteries, these blood vessels carry
blood from the heart to the body. Loss of collagen leads to weakening arteries,
which further leads to cardiovascular issues.
On
the other hand, a low collagen level can promote atherosclerosis, heart attack
and stroke.
According
to a study over 30 healthy individuals, who consumed 15-16 gm of collagen every
day for 6 months, experienced a massive reduction in arterial stiffness as
compared to those who don’t.
Additionally,
another benefit of collagen is increasing good cholesterol (HDL) levels,
which is an important factor in heart health.
vi. For Hair Growth
The
benefits of collagen are also very popular in the beauty world. This
protein supplement widely used as a key ingredient in many cosmetics.
It
exerts significant benefits in hair growth to maintaining hair health. It
promotes strong hair.
Hair
made-up of keratin protein. All the amino acids which are essential for keratin
production, present in collagen. Proline amino acid is the main component of keratin
that significantly present in collagen.
On
the other hand, collagen acts as an antioxidant, scavenges free radicals and
prevents hair damage from free radical cell damage.
Our
dermis layer made of collagen. The hair follicles are rooted in this layer.
Collagen maintains the elasticity and strengthens the dermis. So, providing a
healthy dermis, collagen prevents hair loss and hair thinning.
Another
remarkable benefit of collagen is, it delays hair greying.
You
can easily add this vital protein to your daily routine and get healthy,
strong, black and thick hair.
vii. May Improve Digestion
Do
you have an issue with your stomach? If you have any digestive problems,
collagen can be your solution.
Generally,
protein and its metabolism are very active in the stomach's connective tissue.
The benefit of collagen is providing supports to the protective lining
of your digestive tract and strengthens it.
When
you start to lose collagen level and production with age or other reasons, the lining
of the digestive tract starts to weaken and arises various problems.
These
broken connections of the digestive tract can lead to leaky gut syndrome,
an affliction that causes particles to pass from the intestines into the
bloodstream.
More
collagen consumption means better connections in the lining of the digestive
tract, which means fewer particles in the bloodstream, which means less
inflammation than usual.
In
2013, a study concluded that 170 individuals suffering from inflammatory bowel
syndrome (IBS) have lower levels of serum collagen.
viii.
May Reduce Cellulite
For
reducing cellulite, collagen protein plays an important role. Before going to
the detail, we need to discuss what is cellulite!
According
to medical experts, when the connective tissue of skin pushed upward by the fat
layer, creates a lumpy appearance or dimple on the skin, which is known as
cellulite.
So,
if you have ever wondered why your face looks older, wrinkled and lumpy, that's
probably because of cellulite.
It
is completely natural to gain cellulite as you grow older. It is incredibly
common, an estimated 80-90% of women have cellulite.
Here
is the benefit of collagen. This protein can help you with that as well.
Collagen
makes our skin look vibrant and beautiful; this process might help improve if
not eliminate the appearance of even the most stubborn of cellulite.
According
to a study of the Collagen Research Institute over 105 women, ages 24-50, consumed collagen peptides supplements for 6 months and the result is a clear
improvement in skin texture and waviness.
So,
if you are really trying to get rid of all that stubbornness heck cellulite, collagen
might be the answer.
Side Effects of Collagen
The
health benefits of collagen are not the only thing, it has some side
effects also.
According
to experts, collagen-rich foods are healthy without any doubt,
supplements are also safe. However, they made some food allergies, rashes.
On
the other hand, collagen supplements have digestive side effects, such as
indigestion, heartburn, diarrhea etc.
Additionally,
the taste of collagen supplements is reported as lingering bad.
At
last, there are not so many known side effects of collagen supplementation.
Now,
The Conclusion
We
already mentioned the several benefits of collagen. A lot of factors
might affect natural collagen production in the body, such as smoking,
sun exposure and an unhealthy diet etc.
All
these take part in slowing down your body's production of collagen.
There
are a couple of things you should keep in mind before you start adding collagen
to your daily diet.
For
starters, expert reports that research appears to support collagen supplements
for older people and people with conditions like arthritis. But in the case of
healthy individuals with a balanced diet, collagen may not be beneficial.
On
the other hand, some people believe that supplementation of this protein may
boost metabolism and promote weight loss. However, there has no proper evidence
to support these claims.
Some
people also believe that collagen may improve mood and reduce anxiety. But need
more study to prove these claims also.
So,
if you are already in pretty good shape and relatively young, then maybe this
protein is not for you.
Sometimes
having too much of a good thing can be dangerous. So, to access the benefits
of collagen, don’t consume too much protein unless your body needs it.
Finally,
take collagen supplements only when you are doing some heavy work, such as intense exercise.
Thank
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