Collagen is the most prevalent protein in the human body, accounting for about 25-35% of all proteins. It plays a crucial role in the structure of bones, skin, and muscles, essentially acting as the body’s glue.
While your body naturally produces collagen, this production decreases with age, leading to wrinkles, sagging skin, and thinning hair over time.
The good news is that you can boost your collagen levels by taking high-quality supplements. Over recent years, collagen supplements have gained popularity. These supplements are often hydrolyzed, meaning the collagen is broken down to make it easier for your body to absorb.
Health Benefits of Collagen Supplements
From skin and bones to gut health, here’s how collagen supplements can enhance your health and wellbeing:
- Maintain Healthy, Radiant Skin: Collagen comprises 75% of your skin’s dry weight, helping it maintain elasticity. A 2015 study indicated that collagen peptides, a form of supplement, also help in hydrating the skin.
- Relieve Joint Pain: Collagen is a key component of cartilage, the tissue that cushions your joints. As collagen production decreases, the risk of joint issues like osteoarthritis increases. Studies have shown that collagen supplements can alleviate osteoarthritis symptoms and reduce joint pain.
- Maintain Strong Bones: Collagen provides structure and strength to your bones. A 2018 study found that collagen peptides help maintain bone mineral density by promoting healthy bone formation.
- Support Muscle Growth: Collagen supplements generally contain the amino acids glycine and arginine, which support muscle growth and help produce creatine, a compound essential for energy in quick, intense activities like sprinting and weightlifting.
- Lower Risk of Atherosclerosis: Collagen provides structure to your arteries. Insufficient collagen can make arteries weak and fragile, increasing the risk of atherosclerosis. Some studies suggest that supplementing with collagen can help maintain healthy arteries.
- Support a Healthy Digestive System: Collagen helps maintain the integrity of your intestinal wall, preventing toxins and harmful bacteria from causing problems inside your body.
How to Take Collagen
Collagen supplements, derived from animals like cows, chickens, and fish, come in various forms, including hydrolyzed collagen, collagen peptides, and gelatin.
- Hydrolyzed Collagen: This form is broken down to make it easier for your body to absorb.
- Collagen Peptides: Produced through hydrolysis, breaking collagen into smaller, digestible pieces.
- Gelatin: Formed when collagen is slowly heated, resulting in a mixture of amino acid chains.
These supplements come as pills, tonics, drinks, and powders. Powders are often preferred due to their potency and ease of blending into foods and drinks like water, nut milk, hot chocolate, protein shakes, pancakes, soups, scrambled eggs, and yogurt.
When purchasing collagen supplements, look for brands that detail their sources, including the type of collagen and its amino acid profile. Ensure the supplements are free from artificial colors, flavors, sweeteners, and fillers.
Collagen, a vital structural protein in your skin, bones, tendons, and nails, can be naturally boosted by incorporating high-quality supplements into your diet.