Collagen is the most common protein in your body. It’s an essential building block for your skin, connective tissues (such as joints and ligaments), hair, bones, teeth, and muscles[*].
In recent years, collagen supplements have become popular as a way to improve your skin, strengthen your joints, and more.
But what are the different types of collagen supplements, and which are the best?
You may have seen collagen peptides before. They are the best-studied type of collagen supplement and appear to be the most beneficial.
Here’s a look at what collagen peptides are, the benefits of collagen, and why you might want to incorporate collagen into your daily routine.
What are collagen peptides?
Collagen peptides are an easy-to-absorb, fractionated version of whole collagen.
Collagen is a complex protein that forms large, sprawling networks of interconnected tissues. It’s tough and fibrous, yet stretchy, which makes it perfect for things like skin and joints.
However, the toughness of collagen also makes it difficult to digest. If you consume a complete collagen protein, the majority of it will not be absorbed.
For this reason, the best collagen supplements are hydrolyzed — a chemical process that breaks them down into peptides.
Peptides are short chains of amino acids, which are the building blocks of protein. Collagen in a peptide form is much easier for your body to digest and absorb[*]. He can then use the amino acids to rebuild his collagen sites.
How do collagen peptides work?
Collagen peptides contain an unusually high content of glycine, proline and hydroxyproline – three rare amino acids that are essential building blocks for joints, ligaments, and skin.
When you take a collagen supplement (along with vitamin C, which is a cofactor for collagen production), you provide your body with an abundance of the micro-amino acids it needs to strengthen those joints, ligaments, and skin.
4 scientific benefits of collagen peptides
Collagen peptide supplements come with a variety of benefits, from better skin health to stronger connective tissue[*][*].
Here are five science-based health benefits of taking collagen.
1. Better skin
Studies show that taking collagen peptides results in smoother, younger-looking skin.
A 2015 study found that when people took collagen peptides daily for eight weeks, their skin became thicker and more hydrated, and overall they had fewer signs of skin aging.[*]. The benefits also persisted for at least another four weeks after people stopped taking collagen, indicating that the changes are long-term.
Another study found that women who took collagen daily for eight weeks experienced increased skin hydration and had fewer wrinkles, more skin elasticity, and biologically younger skin.[*].
Collagen may also stimulate the production of other essential skin proteins, such as fibrillin and elastin, which give the skin structure and thickness and prevent it from deteriorating as you age.[*][*].
2. Stronger joints
Collagen is one of the main components of joints and ligaments. As you age, the body’s natural production of collagen decreases, and the risk of joint pain and damage increases[*].
However, research suggests that collagen supplements can help your joints function better and may protect against age-related collagen loss.[*].
A 2012 study found that people who took a collagen peptide supplement daily saw significant improvements in arthritis symptoms, especially when it came to joint pain and reduced range of motion.[*].
Collagen may help with athletic performance, too. Younger athletes who took collagen daily experienced better overall joint health and range of motion during an intense exercise schedule, as well as joint pain associated with less activity.[*].
3. Stronger bones
Collagen is also a major component of bone – and as with joints, as you age, your bone collagen density decreases and your risk of injury increases.[*].
Taking collagen supplements may reduce age-related bone deterioration that leads to problems such as osteoporosis and an increased risk of bone fractures.[*][*].
One study found that women who consumed five grams of bovine collagen (collagen from cowhide) daily for a year experienced a 7% increase in bone density in their necks and necks.[*].
4. Improve cardiac function
Collagen is an essential part of arteries. It keeps them flexible and prevents atherosclerosis, a problem that contributes to the risk of heart disease as you ageك[*].
The effects of collagen on heart function have not been studied as well as the other benefits in this article. However, there is promising early research on collagen and heart health.
A 2017 study found that people who took collagen daily for six months experienced a significant reduction in atherosclerosis.[*].
Food sources of collagen المصادر
The most collagen-rich foods are bones, tendons, and joints. As a result, dietary sources of collagen are somewhat scarce, especially in Western countries where connective tissue is not a common part of most people’s diet.
However, this is starting to change. Foods like bone broth are an excellent source of collagen-rich gelatin. Chicken skin and fish skin are also rich in collagen.
One of the easiest ways to get high quality collagen is to take collagen protein powder as a supplement.
Collagen peptide powder is easy to absorb and contains the exact amino acids your body needs to optimize its own collagen production[*][*]. Plus, collagen peptide supplements are gluten-free, dairy-free, keto, and eco-friendly, and come in both types. unflavored And the flavored Options, which are easy to incorporate into almost any diet.
Possible side effects and interactions
There are no known interactions or side effects of collagen products. They are generally recognized as safe for almost anyone.
The only exception may be marine collagen – if you are allergic to shellfish, you may want to opt for bovine collagen (collagen from cows) instead.
However, this article is not medical advice, and it is safest to consult a healthcare professional before taking a new supplement, especially if you have concerns about side effects or interactions with medications.
Collagen Peptide Dosages
Most studies on the effectiveness of collagen use a serving of 5-15 grams of collagen per day.
Takeaway
Strong research indicates that collagen protein may help improve your skin, joints, and bones, and can be a valuable supplement for overall health.
Many foods contain collagen (such as bone broth, chicken skin, and fish skin). A convenient way to get quality collagen is through a collagen peptide supplement. Collagen peptides (also called hydrolyzed collagen) are the best-studied and easiest-to-absorb forms of collagen for your body.
Collagen is generally safe and research suggests it is effective. Collagen supplements are worth a try if you want to support healthy skin, joints and bones.
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