What does collagen Complex do?
What does collagen Complex do?
The Best Reasons to Take Collagen Supplements
As a high school wrestler, I always used whey protein concentrate to aid muscle recovery and growth following sessions.
Fast forward to college, and I gave up wrestling for bodybuilding, but I continued to consume whey protein concentrate after my workouts.
I didn't discover about a new type of protein called collagen until my sophomore year of college, when I was doing research for a class.
At the time — and please don't tell me I'm getting old! — there was very little or poor quality research on collagen and its putative benefits. Collagen's benefits are now supported by a large body of high-quality research.
Collagen is your body's most prevalent protein.
It's the most important component of connective tissues, which include tendons, ligaments, skin, and muscles (1Trusted Source).
Collagen has a variety of purposes, including providing structure to your skin and strengthening your bones (2Trusted Source).
There are 28 different forms of collagen, however the four most common are listed below.
Type I is the most common, and it can be found in all types of connective tissue.
Type ll: found in joints and intervertebral discs (the shock-absorbing cushions in your spine).
The main component of reticular fibers, which can be found in your skin and blood vessels, is type ll.
Type lV is a protein that is found in your kidneys, inner ear, and eye lens.
Collagen supplements have been increasingly popular in recent years. The collagen in most of them has been hydrolyzed, which means it has been broken down to make it simpler to absorb.
These supplements are mostly available in powder form, but capsules are also available. Collagen supplement kinds vary, with some containing only one or two forms and others containing up to five.
Pork skin and bone broth are two items that can help you get more collagen naturally.
Foods that contain collagen
Collagen is found in foods that include gelatin, such as bone broth. After collagen has been cooked, gelatin is a protein compound.
Collagen is found in animal connective tissues. Collagen can be found in foods including chicken skin, pork skin, beef, and fish.
Vitamin C is required for collagen formation, hence foods high in this vitamin, such as citrus fruits, broccoli, and bell peppers, should be consumed.
More research is needed to see if eating collagen-rich foods can help you improve your collagen levels in your body, as they may not have the same benefits as supplements.
Collagen in food is broken down into individual amino acids and peptides by digestive enzymes. Collagen in supplements, on the other hand, has already been broken down, or hydrolyzed, which is why it's thought to absorb better than collagen from foods.
SUMMARY Collagen is your body's most prevalent protein. Collagen can be obtained by taking supplements, consuming animal foods, and drinking bone broth. However, meal absorption may not be as effective as supplement absorption.
Collagen supplements have a number of health benefits.
1. It has the potential to improve 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 you get older, your body produces less collagen, resulting in dry skin and wrinkles.
Collagen peptides or supplements containing collagen, on the other hand, have been demonstrated in multiple studies to help reduce the aging of your skin by minimizing wrinkles and dryness.
Taking 3–10 grams of collagen per day for an average of 69 days improved skin suppleness and moisture, according to an analysis of 11 trials focusing largely on women (6Trusted Source).
These supplements may work by encouraging your body to make its own collagen. Collagen supplements may also encourage the creation of other proteins that support skin structure, such as elastin and fibrillin (6Trusted Source).
Many anecdotal claims that collagen supplements can prevent acne and other skin disorders exist, but they are not backed up by scientific research.
Interested in collagen supplements for skin health?
2. It has the potential to ease joint discomfort.
Collagen helps to keep your cartilage, the rubbery tissue that protects your joints, in good shape.
As the amount of collagen in your body diminishes as you get older, you're more likely to develop degenerative joint illnesses like osteoarthritis.
Collagen supplements may help ease osteoarthritis symptoms and lessen overall joint discomfort, according to some research.
A study of five studies involving over 500 persons with osteoarthritis discovered that consuming roughly 10 grams of collagen daily for an average of 24 weeks improved joint stiffness and self-reported joint pain significantly.
Supplemental collagen may collect in cartilage and stimulate your tissues to produce collagen, according to researchers. As a result, there may be less inflammation, greater joint support, and less pain.
If you wish to attempt collagen supplements for pain relief, the majority of research says that 10 grams per day will be effective.
3. Bone loss may be avoided.
Collagen is the main component of your bones, giving them structure and strength.
Bone mass deteriorates with age, just like collagen in the body. This could lead to disorders like osteoporosis, which is marked by reduced bone density and an increased risk of bone fractures.
Collagen supplements have been shown in studies to help prevent bone breakdown, which leads to osteoporosis.
In a 12-month research, women were given either a calcium supplement containing 5 grams of collagen or a calcium supplement containing no collagen.
Those who received the calcium and collagen supplement had considerably lower blood levels of proteins that promote bone disintegration than those who only took the calcium supplement at the conclusion of the research.
Another research of 66 women who took 5 grams of collagen everyday for a year revealed comparable benefits. When compared to those who did not take collagen, those who did showed an increase in bone mineral density (BMD) of up to 7%.
BMD is a measurement of the density of minerals in your bones, such as calcium. Low BMD is linked to brittle bones and an increased risk of osteoporosis.
Although these findings are encouraging, additional human research is required.
4. It has the potential to increase muscular mass
Collagen is an important component of skeletal muscle since it is the most abundant protein in the body.
Collagen supplements have been shown in studies to benefit persons with sarcopenia, or the loss of muscular mass that occurs as people age.
27 males with this ailment took 15 grams of collagen daily for 12 weeks while participating in a daily workout regimen. Men who exercised but did not take collagen gained much more muscular mass and strength than men who did not exercise but did not take collagen.
Supplemental collagen may boost the production of muscle proteins like creatine and stimulate muscular growth following exercise, according to research.
Collagen protein, on the other hand, isn't more effective than whey protein for building muscle and strength. Collagen, unlike whey protein, is poor in critical amino acids, particularly leucine, which is important for muscle growth.
More research is needed to see if collagen can help people gain muscular mass.
5. It has the potential to improve heart health.
Collagen supplements, according to research, may help lessen the risk of heart disease.
Collagen gives your arteries, or blood vessels that transport blood from your heart to the rest of your body, structure. Collagen deficiency can cause arteries to become less flexible and elastic.
This can result in atherosclerosis, a disease characterized by artery narrowing. This condition has the potential to cause a heart attack or stroke.
Thirty-one healthy adults consumed 16 grams of collagen daily for six months in a research. From the beginning to the completion of the trial, they had experienced a considerable reduction in measurements of arterial stiffness.
Additionally, their HDL (good) cholesterol levels increased by an average of 6%. HDL is linked to a higher risk of heart disease, including atherosclerosis.
However, additional research on collagen supplements and heart health is required.
6. Other health advantages
Supplementing with collagen may offer other health benefits, but they haven't been thoroughly researched.
Nails and hair Collagen supplementation may help to strengthen your nails by preventing brittleness. It may also aid in the growth of your hair and nails.
Gut health is important. Despite the lack of scientific proof, some health practitioners say that collagen supplements can help with the leaky gut syndrome, also known as intestinal permeability.
Mental well-being. Collagen supplements have not been studied in relation to brain health, but some people claim that they improve mood and reduce anxiety symptoms.
Loss of weight. Collagen supplements, according to proponents, may aid in weight loss and a faster metabolism. However, no research backs up these assertions.
Although these possible consequences are intriguing, additional research is required before definitive conclusions can be drawn.
SUMMARY
Collagen supplements have a number of health benefits for the skin, joints, bones, muscles, and heart. There's little evidence to back up collagen's claims for weight loss, gut health, or brain health.
Collagen supplements have drawbacks and negative effects.
Supplements containing collagen are generally well accepted, with minimal negative effects documented.
Some supplements, however, are formulated with common food allergies like fish, shellfish, and eggs. Collagen supplements containing these ingredients should be avoided by people who are allergic to these foods.
Some patients have also complained of nausea and bloating after taking collagen supplements, although these side effects were not caused by the pills.
Collagen supplements may also produce digestive adverse effects like heartburn and a sense of fullness.
In any case, these supplements appear to be safe for the vast majority of people.
SUMMARY
Collagen supplements can cause mild side effects like bloating, heartburn, and a feeling of being full. If you have food allergies, make sure the supplements you buy don't contain the allergens you're allergic to.
How long do you think it will take for you to notice results?
Collagen turnover is a time-consuming procedure. As a result, regardless of your collagen target, it will take at least 8 weeks to see obvious benefits.
Most studies evaluate collagen's benefits on skin health and joint pain reduction for at least 8 weeks, while some research, such as those on bone health, employ longer periods, such as 12 months.
As a result, you should be patient and wait for results.
SUMMARY
Allow at least 8 weeks of daily collagen supplementation before determining whether collagen is effective for you.
Collagen alternatives
The amino acid makeup of collagen differs from that of other proteins, therefore the options are limited.
There are currently no vegan collagen supplements on the market.
Supplements containing the key amino acids involved in collagen formation — glycine, lycine, and proline — are available. These amino acids are sourced from vegan sources in some supplements.
Vitamin C and hyaluronic acid, which assist your tissues retain water and stay lubricated and wet, may also be present.
Although keratin — the structural protein found in hair, nails, and skin — has been proposed as a collagen substitute, there is no evidence to support keratin products for anything other than topical use on skin and hair.
Keratin is also not vegan because it is derived from animal feathers, wool, and horns.
SUMMARY
Because collagen's amino acid composition differs from that of other proteins, the options are limited.
Last but not least
Collagen supplements have a number of health benefits and relatively few recognized side effects.
Supplements can help you gain muscle mass, prevent bone loss, alleviate joint discomfort, and improve your skin's health by reducing wrinkles and dryness.
While there may be other advantages, the majority of claims about weight loss, gut health, and brain health are unsupported by research.
Although collagen is found in a variety of meals, it is unknown whether these foods provide the same benefits as supplements.
Collagen supplements are generally safe, simple to use, and worth trying if you want to improve your health.
One thing, though.
Try this today: While collagen supplements vary in terms of components and collagen type, a product that contains kinds I and ll collagen fibers will satisfy the majority of your needs, regardless of your supplementing aim.
For more details about collagen, Complex click here
Comments
Post a Comment