6 Benefits of Taking Collagen Supplements
6 Benefits of Taking Collagen Supplements
Collagen is the most abundant protein in your body.
It is an important component of connective tissue that makes up many parts of the body, including the tendon, skin, and muscles (1 trusted source).
Collagen has many important functions, including structuring your skin and strengthening your bones (1 trusted source).
In recent years, collagen supplements have become popular. Most are hydrolyzed, meaning the collagen is broken down, making it easier for you to absorb.
You can also eat a variety of foods to increase your collagen intake, including pork and bone broth.
Collagen consumption can have a variety of health benefits, from relieving joint pain to improving skin health (2 trusted sources, 3 trusted sources).
This article will discuss the six health benefits of collagen-assisted science.
Can improve skin health
Collagen is an important component of your skin.
It plays a role in strengthening the skin and can also benefit elasticity and hydration. With age, your body produces less collagen, which causes the skin to become dry and wrinkles (4 trusted sources) to form.
However, numerous studies have shown that supplements containing collagen peptides or collagen can help reduce the age of your skin by reducing wrinkles and dryness (5, 6, 7 trusted sources, 8 trusted sources).
In one study, women who took a supplement containing 2.5-5 grams of collagen for eight weeks experienced a significant increase in skin dryness and skin elasticity compared to those who did not take the supplement (7 trusted sources).
Another study found that women who drank a mixture of collagen supplements daily for 12 weeks experienced a significant reduction in skin hydration and wrinkle depth compared to the control group (6).
The wrinkle-reducing effects of collagen supplements have been attributed to your body’s ability to stimulate your body to produce collagen (4 trusted sources, 5).
In addition, taking collagen supplements can boost the production of other proteins that help shape your skin, including elastin and fibrin (4 trusted sources, 5).
There are also many claims that collagen supplements are helpful in preventing acne and other skin conditions, but they are not supported by scientific evidence.
Helps to relieve joint pain
Collagen helps maintain the integrity of your cartilage, a rubber-like tissue that protects your joints.
As the amount of collagen in your body decreases with age, your risk of osteoarthritis-like vascular dysfunction increases (9).
Some studies have shown that taking collagen supplements can help improve the symptoms of osteoarthritis and reduce joint pain as a whole (2 trusted sources, 9).
In one study, 73 patients who ate 10 grams of collagen daily for 24 weeks experienced a significant reduction in joint pain when walking and relaxing, compared to the group who did not take it (10 trusted sources). ۔
In another study, adults took two grams of collagen daily for 70 days. Collagen recipients had a significant reduction in joint pain and were better off engaging in physical activity than those who did not (11 trusted sources).
Researchers theorize that supplementation can build up in collagen cartilage and stimulate your tissues to make collagen.
They suggest that it may reduce inflammation, help your joints better and reduce pain (12 trusted sources).
If you want to try collagen supplementation for its possible pain relief effects, studies show that you should start with a daily dose of 8–12 grams (9, 13 trusted sources).
Can prevent bone loss
Your bones are mostly made of collagen, which gives them structure and helps keep them strong (14 trusted sources).
As the collagen in your body deteriorates with age, so does the bone mass. This can lead to conditions such as osteoporosis, which are characterized by low bone density and are associated with a higher risk of bone fractures (14 trusted sources, 15 trusted sources).
Studies show that taking collagen supplements may have certain side effects in the body that help prevent the bone loss that leads to osteoporosis (9, 13 trusted sources).
In one study, women took either a calcium supplement or 5 grams of collagen or a calcium supplement and had no collagen daily for 12 months.
By the end of the study, women taking calcium and collagen supplements had significantly lower levels of protein in their blood, which promotes bone loss compared to those taking calcium alone (16 trusted sources).
Another study found similar results in 66 women who took 5 grams of collagen daily for 12 months.
The bone mineral density (BMD) of women taking collagen increased by 7% compared to women who did not eat collagen (17 trusted sources).