It could be straightforward to mistake collagen as only a powder you should buy in your native well being retailer. As a matter of reality, collagen is available in numerous varieties, corresponding to lotions, gummies and — sure — powders.
As our our bodies age, our capability to provide collagen reduces over time, which dangers our pores and skin well being and joint capabilities deteriorating. For this reason it is useful to incorporate collagen in your food plan. However what’s one of the simplest ways to try this? A number of Reddit customers have been questioning the identical — is all of the hype round collagen really value it?
On this information, we’ll look at collagen, its advantages, and what you must think about earlier than including it to your food plan. It is vital to notice that when including one thing to your food plan or life-style, it’s best to examine in with a well being skilled first.
What’s collagen?
Earlier than discussing its advantages, what’s collagen? In brief, collagen is probably the most plentiful protein within the human physique and accounts for one-third of all protein. It serves as a connective constructing block that holds collectively your muscle tissues, tendons, ligaments, bones and pores and skin. It holds collectively your muscle tissues, tendons, ligaments, bones, pores and skin and promotes wholesome joints and connective tissues.
There are almost 30 recognized forms of collagen, however sort I is probably the most prevalent (it exists in all connective tissue and makes up 90% of all collagen within the physique). Sorts II, III and IV are additionally frequent and located in numerous components of the physique, together with your joints, kidneys, ears and blood vessels.
All of this leads us to a different pertinent query: What’s collagen good for? Your physique naturally makes collagen by combining a number of amino acids (like proline and glycine) with zinc, vitamin C and copper. As you become older, manufacturing slows and the prevailing collagen in your physique begins to interrupt down at a sooner fee.
When that occurs, it’s possible you’ll discover your pores and skin getting wrinklier, your tendons and ligaments turning into much less versatile and your muscle tissues shrinking. To forestall or delay these results, some folks make up for what their physique has misplaced by consuming collagen-rich meals or collagen dietary supplements.
Including collagen to your food plan
If you happen to’re seeking to amp up your wholesome collagen manufacturing, you must be sure that your food plan consists of meals with these important elements:
- Bone broth
- Fish and shellfish
- Hen
- Pork pores and skin
- Eggs
- Beans
- Citrus
- Bell peppers
- Nuts
Consuming a well-balanced food plan with a mix of those meals is one of the simplest ways to spice up the collagen protein in your physique. You can even think about taking collagen dietary supplements (sometimes collagen powder or capsules) if you don’t get sufficient collagen from food plan alone.
For finest outcomes, consultants advise taking a collagen complement one hour earlier than figuring out, however all the time examine the label and communicate along with your physician earlier than beginning any new wellness routine.
Learn extra: Our 7 Favourite Dietary supplements for Joint Well being in 2025
Advantages of collagen
Now that we have lined the basics, let’s discover among the advantages of collagen supplementation.
Builds stronger bones
Bones are stuffed with collagen, however as you become older, the protein begins to deteriorate — and so does bone well being — resulting in a lower in bone power and density. By incorporating collagen dietary supplements into your food plan, you might be able to stop some bone loss and scale back your threat of bone-related issues, together with osteoporosis and fractures.
Decreases joint ache
Collagen additionally works along with cartilage to maintain your joints correctly functioning. Through the years, because it wears down, it will possibly result in stiff and achy joints and put you at a better threat for osteoarthritis. The excellent news is that taking collagen dietary supplements has been discovered to cut back joint ache in bodily lively folks. It could additionally function a ache reliever for folks with current joint issues.
Improves pores and skin
Your pores and skin additionally accommodates collagen, which supplies it elasticity and hydration if you’re younger. As you mature, your pores and skin turns into saggier and extra wrinkly resulting from depleting collagen ranges. Curiously, research have proven that including extra collagen to your food plan can increase pores and skin elasticity, firmness and hydration, visibly lowering the results of ageing.
Promotes wholesome hair
Collagen is created with among the similar amino acids which are used to construct keratin, the protein that makes up your hair. Due to this connection, there may be some proof that consuming extra collagen might assist along with your hair well being by selling development, lowering thinning and slowing graying.
Provides muscle mass
Muscle tissue consists of as a lot as 10% collagen. When the collagen in your physique begins to interrupt down, you possibly can lose muscle mass and doubtlessly develop a situation known as sarcopenia (age-related muscle loss). Fortuitously, research have proven that taking a collagen complement, together with elevated protein consumption and routine resistance train, might assist folks with sarcopenia construct again muscle power.
Drawbacks to collagen dietary supplements
Regardless of these advantages, there are additionally a handful of drawbacks to collagen dietary supplements that you must keep in mind earlier than incorporating them into your routine.
They comprise animal merchandise (and generally, allergens)
Conventional collagen dietary supplements, and all dietary dietary supplements typically, are produced from animal merchandise, so they are not appropriate when you observe a plant-based food plan. There are some vegan collagen choices available on the market, however it’s unclear how they evaluate to those produced from animal merchandise. Equally, you probably have any meals allergy symptoms, ensure to learn the label in your collagen dietary supplements totally. In some circumstances, they might comprise frequent allergens like fish or eggs.
Regulation is a grey space
Collagen dietary supplements are regulated as meals (not medicine) by the US Meals and Drug Administration, that means their elements and manufacturing aren’t monitored by an official governing physique. These merchandise aren’t topic to the identical rules and stringent approval course of as prescription drugs, so it may be tough to search out out concerning the high quality, purity and security of the elements.
Effectiveness research are restricted
Though there have been research concerning the effectiveness of collagen (a lot of which we have cited above), extra analysis must be carried out. Additionally, among the current research have been funded by firms that produce collagen dietary supplements, which can increase moral questions on bias.
Comparable dietary supplements to collagen
It is troublesome to search out different dietary supplements that replicate the results of collagen as a result of its amino acid make-up is completely different from different proteins. You can attempt boosting your consumption of glycine and proline, the important thing amino acids which are concerned in creating collagen. They’re most frequently present in protein-rich meals like meat and poultry, however they’re additionally accessible in complement kind.
If you happen to’re most fascinated by how collagen will help enhance your hair, nails and pores and skin, you possibly can think about keratin or biotin, which generally come within the type of shampoos and salon remedies however are additionally bought as dietary dietary supplements. Biotin can be present in sure meals, together with legumes, egg yolks, nuts and avocados.
For extra recommendation on dietary supplements, listed here are 5 health dietary supplements which are confirmed to work. Plus, try these three options to melatonin for higher sleep with out drowsiness the following day.
Some folks might expertise gentle digestive points like bloating or discomfort after taking collagen dietary supplements. Moreover, when you’re allergic to frequent collagen sources like eggs or fish, taking dietary supplements derived from these elements can set off reactions.
It is bone broth, particularly the home made model the place connective tissue and bones are simmered for an extended interval to extract all of the goodness.