Collagen is more than its anti-aging claims. Here are the other health benefits

By now you’ve probably heard that collagen supplements naturally support healthy skin. Collagen is a protein naturally found in the skin, hair and nails that provides structure and support throughout the body. Some say collagen supplements can help you maintain a youthful appearance, but do they really work that way?

Several studies have shown that taking collagen supplements Eating it daily or adding collagen-rich foods to your diet offers several benefits and really helps improve the health of your skin, joints, hair and bones.

Here’s everything you need to know about what collagen is, where to find it, and how you can benefit from collagen supplements – plus the downsides to be aware of. Supplements like collagen can be helpful, but remember that’s what you’re focusing on food sources for other vitamins and minerals is the easiest way to stay healthy.

Read more: Best collagen powders

What is collagen?

Before we discuss its benefits, what is collagen? In short, collagen is the most abundant protein in the human body and is responsible for a third of all proteins. It serves as a connecting building block that holds your muscles, tendons, ligaments, bones and skin together. It holds your muscles, tendons, ligaments, bones, skin together and promotes healthy joints and connective tissues.

There are almost 30 known types of collagenbut type I is the most common (it occurs in all connective tissue and makes up 90% of all collagen in the body). Types II, III, and IV are also common and found in various parts of the body, including your joints, kidneys, ears, and blood vessels.

All this leads us to another relevant question: what is collagen good for? Your body naturally produces collagen by combining several amino acids (such as proline and glycine) with zinc, vitamin C and copper. As you get older, production slows down and the existing collagen in your body begins to break down more quickly.

When that happens, you will notice that your skin becomes more wrinkled, your tendons and ligaments become less flexible, and your muscles shrink. To prevent or delay these effects, some people compensate for what their bodies have lost by eating collagen-rich foods or collagen supplements.

Add collagen to your diet

If you want to boost your healthy collagen production, make sure your diet includes foods with these essential ingredients:

• Bone broth
• Fish and shellfish
• Chicken
• Pork skin
• Eggs
• Beans
• Citrus
• Peppers
• Nuts

Eating a well-balanced diet with a combination of these foods is the best way to boost collagen protein in your body. You may also consider taking collagen supplements (usually collagen powder or capsules) if you are not getting enough collagen through diet alone.

For best results, experts recommend taking one collagen supplement an hour before exercising, but always check the label and speak with your doctor before starting a new wellness routine.

Benefits of Collagen

Now that we’ve covered the basics, let’s explore some of the benefits of collagen supplementation.

Builds stronger bones

Bones are full of collagen, but as you age, the protein begins to deteriorate – and so does bone health – leading to a decline in bone strength and density. Including collagen supplements in your diet may help you do this prevent any bone loss and reduce your risk of bone-related problems, including osteoporosis and fractures.

Reduces joint pain

Collagen also works with cartilage to keep your joints functioning properly. As it wears down over the years, it can lead to stiff and painful joints, putting you at greater risk for osteoarthritis. The good news is that taking collagen supplements has been found to reduce joint pain in physically active people. It can also serve as a painkiller for people with existing joint problems.

Improves the skin

Your skin also contains collagen, which gives it elasticity and hydration when you’re young. But as you age, your skin becomes looser and wrinkled due to declining collagen levels. Interestingly enough, studies have shown that adding more collagen to your diet can increase skin elasticity, firmness and hydration, visibly reducing the effects of aging.

Promotes healthy hair

Collagen is made with some of the same amino acids used to build keratin, the protein that makes up your hair. Because of this connection there is some evidence that consuming more collagen can help your hair health by promoting growth, reducing thinning and delaying graying.

Adds muscle mass

Muscle tissue consists of no less than 10% collagen. When the collagen in your body begins to break down, you can lose muscle mass and possibly develop a condition called “collagen.” sarcopenia (age-related muscle loss). Happy, studies have shown that taking a collagen supplement, along with increased protein intake and routine resistance exercises, can help people with sarcopenia regain muscle strength.

Disadvantages of collagen supplements

Despite these benefits, there are also some disadvantages to collagen supplements that you should consider before incorporating them into your routine.

They contain animal products (and sometimes allergens)

Traditional collagen supplements, and all nutritional supplements in general, are made from animal products and are therefore not suitable if you follow a plant-based diet. There are some vegan collagen options on the market, but it is unclear how they compare to those made from animal products. If you have food allergies, make sure you read the label on your collagen supplements thoroughly. In some cases, they may contain common allergens such as fish or eggs.

Regulation is a gray area

Collagen supplements are regulated by the government as food (not drugs). US Food and Drug Administrationmeaning their ingredients and production are not controlled by any official governing body. These products are not subject to the same regulations and strict approval processes as pharmaceutical products, so it can be difficult to learn about the quality, purity and safety of the ingredients.

Effectiveness studies are limited

While there have been studies on the effectiveness of collagen (many of which we cited above), more research needs to be done. Some of the existing studies have been too financed by companies that produce collagen supplements, which is possible raise ethical questions about prejudices.

Similar supplements to collagen

It is difficult to find other supplements that mimic the effects of collagen because its amino acid composition is different from other proteins. You could try increasing your intake of this drug glycine and proline, the main amino acids involved in collagen production. They are most often found in protein-rich foods such as meat and poultry, but they are also available in supplement form.

If you’re most interested in how collagen can help improve your hair, nails, and skin, you might want to consider this keratin or biotinwhich usually come in the form of shampoos and salon treatments, but are also sold as nutritional supplements. Biotin is also found in certain foods, including legumes, egg yolks, nuts and avocados.

For more advice on supplements, here are five fitness supplements proven to work. Plus, check out these three alternatives to melatonin for a better night’s sleep without drowsiness the next day.