Collagen has been well-marketed in recent times as a miracle employee. From stronger bones to fewer wrinkles to glowing pores and skin, collagen appears to be the reply to rising outdated. However no matter all of the hype, can boosting your collagen actually accomplish these items?

Because it seems, the reply is sure. A number of research have discovered that including collagen-rich meals or dietary supplements to your weight-reduction plan affords a number of advantages and really does assist enhance the well being of your pores and skin, joints, hair and bones.

Nonetheless, there are some things it is best to find out about collagen earlier than incorporating it into your each day wellness routine. 

Under, you will discover an in-depth clarification about collagen, together with what it’s, the place to seek out it and the way you would possibly profit from it — plus the drawbacks you have to be conscious of. As well as, make sure to take a look at the perfect meals sources for each vitamin and mineral you want and 10 suggestions for budget-friendly meal prepping that is nonetheless wholesome.

What’s collagen?

Earlier than discussing its advantages, what’s collagen? Briefly, collagen is essentially 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 muscular tissues, tendons, ligaments, bones and pores and skin.

There are almost 30 identified forms of collagen, however kind I is essentially 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 widespread and located in numerous elements 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. Nonetheless, as you become old, manufacturing slows and the prevailing collagen in your physique begins to interrupt down at a sooner price.

When that occurs, you could discover your pores and skin getting wrinklier, your tendons and ligaments changing into much less versatile and shrinking muscular tissues. To forestall or delay these results, some folks eat collagen (both by way of meals or dietary supplements) to make up for what their physique has misplaced.

Including collagen to your weight-reduction plan

For those who’re trying to amp up your collagen manufacturing, it is best to make sure that your weight-reduction plan consists of meals with these important components: 

• Bone broth
• Fish and shellfish
• Hen
• Pork pores and skin
• Eggs
• Beans
• Citrus
• Bell peppers
• Nuts

Consuming a well-balanced mixture of those meals is one of the simplest ways to spice up your collagen ranges. Nonetheless, it’s also possible to take into account taking dietary supplements (sometimes in powder or capsule kind) if you do not get sufficient collagen from weight-reduction 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 converse together with your physician earlier than beginning any new wellness routine.

Advantages of collagen

Now that we have lined the basics, let’s discover among the advantages of collagen.

Builds stronger bones

Bones are filled with collagen, however as you become old, the protein begins to deteriorate. In flip, this could result in a lower in bone power and density. Nonetheless, by incorporating collagen dietary supplements into your weight-reduction plan, you could possibly forestall some bone loss and scale back your danger of bone-related issues, together with osteoporosis and fractures.

Decreases joint ache

Collagen additionally works along with cartilage to maintain your joints correctly functioning. Over time, because it wears down, it will probably result in stiff and achy joints and put you at the next danger for osteoarthritis. The excellent news is that taking collagen has been discovered to scale back joint ache in bodily energetic folks. It might additionally function a ache reliever for folks with present joint issues.

Improves pores and skin

Your pores and skin additionally comprises collagen, which supplies it elasticity and hydration if you’re younger. However as you mature, your pores and skin turns into saggier and extra wrinkly as a consequence of depleting collagen ranges. Apparently, research have proven that including extra collagen to your weight-reduction plan can enhance pores and skin firmness and hydration, visibly lowering the consequences of growing older.

Promotes wholesome hair

Collagen is created with among the identical amino acids which can be used to construct keratin, the protein that makes up your hair. Due to this connection, there’s some proof that consuming extra collagen could assist together with your hair well being by selling progress, 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 can lose muscle mass and doubtlessly develop a situation referred to as sarcopenia (age-related muscle loss). Luckily, research have proven that collagen dietary supplements, together with elevated protein consumption and routine resistance train, could 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 it is best to keep in mind earlier than incorporating them into your routine.

They include animal merchandise (and generally, allergens)

Conventional collagen dietary supplements, and all dietary dietary supplements on the whole, are constructed from animal merchandise, so they are not appropriate for those who comply with a plant-based weight-reduction plan. Whereas there are some vegan collagen choices in the marketplace, it is unclear how they evaluate to those constructed from animal merchandise. Equally, if in case you have any meals allergic reactions, be certain that to learn the label in your collagen dietary supplements totally. In some instances, they could include widespread allergens like fish or eggs.

Regulation is a grey space

Collagen dietary supplements are regulated as meals (not medication) by the US Meals and Drug Administration, which means their components 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 prescribed drugs, so it may be difficult to seek out out concerning the high quality, purity and security of the components.

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 finished. Additionally, among the present research have been funded by corporations that produce collagen dietary supplements, which can elevate moral questions on bias.

Related dietary supplements to collagen

It is troublesome to seek out different dietary supplements that replicate the consequences of collagen as a result of its amino acid make-up is completely different from different proteins. Nonetheless, you can strive boosting your consumption of glycine and proline, the important thing amino acids which can be 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.

For those who’re most inquisitive about how collagen can assist enhance your hair, nails and pores and skin, you can take into account keratin or biotin, which generally come within the type of shampoos and salon remedies however are additionally offered 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 can be confirmed to work. Plus, take a look at these three alternate options to melatonin for higher sleep with out drowsiness the subsequent day. 

The knowledge contained on this article is for academic and informational functions solely and isn’t supposed as well being or medical recommendation. At all times seek the advice of a doctor or different certified well being supplier concerning any questions you’ll have a couple of medical situation or well being goals.