Collagen is a type of protein found in certain foods like animal skin and ligaments. It is also available as a supplement. Typically, most people take collagen supplements or powders regularly thinking that it may support their skin, joints, and hair health. Though the use of collagen supplements and products is vast, most people don’t know what collagen is and how it helps the system.
Delve into this article to know more about collagen, what it is, how it benefits your body and whether taking collagen supplements would help or not the human body.
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What Is Collagen?
Collagen is a protein found mostly abundant in the structural part of animals, this is the one that makes up the framework of your cells and tissues. There are about 28 types of collagens with type 1 accounting for 90% of the human body. It is mainly made up of amino acids glycine, proline and hydroxyproline.
Collagen is mainly found in connective tissue, skin, tendons, bones, and cartilage, where it offers structural support to tissues and holds a significant role in cellular processes such as
- Tissue repair
- Immune Response
- Cellular Communication
- Cellular Migration
Connective tissue cells named fibroblasts make and maintain collagen. With age, collagen becomes fragmented, fibroblast function becomes hindered, and the production of collagen drops down.
These alterations, together with the loss of another key structural protein called elastin lead to signs of ageing like sagging skin and wrinkles.
Collagen Uses
The human body naturally makes collagen and one can have it from food sources like chicken and fish skin as well as collagen supplements.
A rich array of oral and topical collagen products like supplements and face creams are famed largely for treating ageing signs like wrinkles, loss of skin moisture and joint pain.
Collagen supplements are available in powder, capsule, and liquid form. You can have it as a supplement and add it to both hot and cold beverages or include it in oatmeal, yogurt and energy bars.
Medical professionals also use collagen and collagen-based substances in the medical field for treating wounds, burns and diabetic ulcers.
In addition, cosmetic manufacturers use collagen in products like moisturizers and serums owing to its moisturizing and humectant qualities.
Food Sources Of Collagen
Collagen is found in all animals, mainly in their skin and joints. Some of the food sources rich in collagen include:
- Bones, skin and ligaments of animals
- Fish skin and jellyfish
- Products made from animal parts such as bones and ligaments
As the human body can naturally make collagen from amino acids, you can promote collagen production by making sure that you are consuming enough proteins from poultry, fish, eggs and legumes. In addition to amino acids, the human body requires other dietary substances for collagen production and sustenance which include:
Vitamin C helps in collagen synthesis. Hence add ample amounts of vitamin C-rich foods like citrus fruits, peppers, greens and berries to support healthy collagen production.
Furthermore, having a diet abundant in beneficial plant compounds might also support and enhance skin health by easing inflammation and safeguarding against collagen degradation.
Benefits Of Collagen Supplements
Fortifies Bones
With age, bones become less dense and more brittle, thus bones become easily prone to fracture and take a longer time to heal. A few studies have found that taking collagen supplements on a regular basis might help make bones denser, slowing down the ageing process and supporting the body to regenerate new bones.
Also Read: Collagen: The Protein Behind Healthy Skin And Joints
Promotes Skin Health
Collagen supplements have remarkably helped to enhance skin hydration and elasticity in elderly people. In addition, complementing the diet with collagen powder on a daily basis slows down premature ageing and fades away wrinkles and fine lines.
Stronger Mane
Hair fall is a common problem encountered by most people as they age. A study disclosed that women with thinning hair issues had a remarkable increase in hair strength, volume, and scalp health while taking collagen supplements.
Healthier Nails
Some people’s nails break easily and don’t grow as fast as others. Evidence revealed that supplementing collagen on a regular basis promoted faster nail growth and reduced brittle or chipped nails.
Remedies Osteoarthritis Pain
In people with knee osteoarthritis, collagen supplements may work as mild pain relievers and promote joint health and function. Collagen supplements should be taken for about 3-5 months regularly for best outcomes.
Builds Muscle Mass
Research reveals that men who took collagen peptide supplements during a 3-month strength training program saw a significant increase in muscle mass and endurance than those who didn’t.
Augments Heart Health
Collagen supports to maintenance of arteries and blood vessels. Inadequate collagen may weaken arteries and fragile blood vessels increasing the risk of atherosclerosis, which eventually leads to heart attack or stroke. A small study done on healthy adults found that taking collagen powder helped to maintain arteries healthier and reduced the risk of atherosclerosis.
Side Effects
There are very minimal or rare side effects so far reported after having collagen supplements. There is not enough research regarding its safety to support its use during pregnancy and breastfeeding. Also, the FDA doesn’t regulate collagen powder or any dietary supplement. So, there’s no guarantee that collagen supplements contain the right type or amount as the label specifies.
Moreover, it could be contaminated with pesticides, bacteria, or other substances. As collagen powders and other collagen supplements are usually made from animals, they might contain heavy metals or other toxins that can be collected in animals’ bones. Ensure to buy supplements from a reputable source.
