Benefits of Taking Collagen Supplements
What are the benefits of taking collagen supplements?
Collagen is the most abundant protein in your body. It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles (1). One of its most important functions is providing the skin with structure and strengthening your bones (2). Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health (3). Hydrolysed collagen protein is broken down into peptides making it easier for you to absorb. Taking collagen is associated with a number of health benefits and very few known risks. Supplements may improve skin health by reducing wrinkles and dryness. They may also help increase muscle mass, prevent bone loss, and relieve joint pain.
There are also several foods you can eat to increase your collagen intake, including pork skin and bone broth.
Collagen is a major component of your skin, but as you age, your body produces less collagen, leading to dry skin and the formation of wrinkles (4). Collagen peptides may help slow the aging of your skin by reducing wrinkles and dryness (5) (6). In one study, women who took a supplement containing 2.5–5 grams of collagen for 8 weeks experienced less skin dryness and a significant increase in skin elasticity compared with those who did not take the supplement (7). Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared with a control group (8).
The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce its own collagen (9). Additionally, taking collagen supplements may promote the production of other proteins that help structure your skin, including elastin and fibrillin (10).
Reduce joint pain
Taking collagen supplements has been shown to reduce inflammation and stimulate collagen synthesis in the body. As the amount of collagen in your body decreases with age, your risk of developing degenerative joint disorders such as osteoarthritis increases (11). Collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall (12). In one study, adults took 2 grams of collagen daily for 70 days with a significant reduction in joint pain and improved mobility (13).
Prevent bone loss
Consuming collagen supplements may help reduce the risk of bone disorders like osteoporosis. They have the potential to help increase BMD (a measure of the density of minerals, such as calcium, in your bones ) and lower levels of proteins in the blood that stimulate bone breakdown. Your bones are made mostly of collagen, which gives them structure and strength. Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit the bone breakdown that leads to osteoporosis (14). Studies have shown that, 5 grams of collagen may lower blood levels of proteins that promote bone breakdown (15) (16).
Improved muscle mass
Research has shown that consuming collagen supplements increased muscle growth and strength in people with age-related muscle mass loss.
Taking collagen supplements may help reduce the risk factors associated with heart conditions such as atherosclerosis. Collagen provides structure to your arteries, without enough collagen, arteries may become weak and fragile (14) (15)
Hair and Nails
Taking collagen may increase the strength of your nails and preventing brittleness and may stimulate growth for both hair and nails (16).
Collagen supplements are used to treat intestinal permeability or leaky gut syndrome.
Mood and anxiety improvement
Some amino acids found in collagen such as GABA and Tryptophan may help relieve anxiety and improve mood.
The high protein in collagen helps reduce cravings and keep you full longer.