Collagen supplements are the latest health trend in town.
It’s a developing trend, thanks to claims that it improves skin elasticity and promotes a vibrant, youthful appearance. It has grown increasingly accessible in recent years, with pill and powder forms commonly available. Some smoothie counters even include a “collagen booster” option.
What is Collagen and how important is it?
Collagen is a protein that is found in the bones, skin, muscles, tendons, and ligaments. Collagen gets its name from the Greek word kolla, which meaning “glue.”
As you become older, your body’s collagen production decreases, resulting in droopy skin and wrinkles. With aging, the integrity of the collagen network in the bones deteriorates, resulting in a decrease in bone strength.
Benefits of Collagen
Elasticity and Hydration of the Skin: For older persons, oral collagen supplements have been reported to increase skin moisture and suppleness. They may also aid in the reduction of wrinkles.
Muscle Mass Increase: Collagen peptide supplements combined with strength training may assist to increase muscle mass and strength.
Bones with more Strength: Your bones become less dense and fragile as you get older, allowing them to break more easily and recover more slowly. Collagen supplements used daily can help make your bones denser, reducing the aging process that causes them to become brittle and helping your body in the production of new bone.
Reduced Osteoarthritis Pain: Oral collagen supplements may reduce minor pain and improve joint function in persons with knee osteoarthritis. It could take three to five months of daily treatment to see these results.
Healthy Nails and Hair: Collagen may help people having thinning hair and brittle nails.
Promote Heart Health: Collagen supplements, according to research, may help lessen the risk of heart disease. Collagen gives your arteries or blood vessels that transport blood from your heart to the rest of your body, structure. Collagen deficiency can cause arteries to become less flexible and elastic. This can result in atherosclerosis, a disease characterized by artery narrowing. This condition has the potential to cause a heart attack or stroke.
Improves Gut Health: There is a “gut healing” notion involving collagen in inflammatory digestive diseases including irritable bowel disease (IBD). Collagen levels are shown to be lower in patients with certain disorders, according to some research. You can help rectify the deficiency by taking collagen.
Collagen Supplements: Do they work?
Collagen Supplements: What Are the Risks?
Collagen supplements have very little side effects. If you’re pregnant or breastfeeding, you should avoid taking collagen supplements for the time being because there isn’t enough evidence to draw any judgments regarding their safety.
Food that helps with Collagen Production
Collagen is also made in the body biologically by combining amino acids, which are the building blocks of proteins.
Your body requires the following to create collagen:
Proline: found in egg whites, dairy, cabbage, mushrooms, and asparagus
Glycine: found in pork skin, chicken skin, gelatin, and a variety of other protein-rich foods
Vitamin C: found in citrus fruits and bell peppers
Zinc: found in beef, lamb, pork, shellfish, chickpeas, lentils, beans, milk, cheese, and various nuts and seeds
Copper: found in organ meats, cocoa powder, cashews, sesame seeds, and lentils
Alternative Ways to Increase Collagen Production
There are a few more ways to boost collagen production that have been proven in clinical investigations.
Sunscreen: The most important step in preventing aging is to use sunscreen. We are exposed to UV radiation on a daily basis. Collagen breakdown is caused directly by UV radiation. We can reduce or even stop the progressive degradation of collagen by using a broad-spectrum sunscreen with at least an SPF of 30-50+ every day.
Retinoids: Vitamin A derivatives called retinoids are essential in all anti-aging skincare regimens. Retinoids (including retinol) upregulate genes and cells involved in collagen formation directly. It promotes the production of collagen and collagen precursors, as well as cell turnover and wrinkle reduction.
Lifestyle: Smoking and a high-refined-carbohydrate, high-sugar diet are two lifestyle factors that lead to collagen degradation. Tobacco smoke contains chemicals that tear down collagen and elastin. Furthermore, diets heavy in refined carbs and sugar have been shown to break down collagen through a process known as glycation, which occurs when the body’s excess sugars bind to collagen and elastin proteins, impairing normal cellular function over time.