Find out the top five science-backed advantages of collagen supplements for your skin, joints, and more. Find out about the many types of collagen, the right amount to take, and how to pick the best collagen powder for your health routine.
Why Collagen Is Important
Collagen is the most common protein in the body. It is an important part of the skin, bones, tendons, muscles, and connective tissue. Collagen is like the framework that keeps the body together. Sadly, collagen production normally slows down as we get older, starting in our mid-20s. This can cause common indications of ageing like wrinkles, drooping skin, joint pain, and even problems with the gut.
Collagen supplements, which come in powders, pills, or liquids, are made to help your body make more collagen. Collagen supplements have become very popular in the last few years since they have several benefits, including making you look better and making you healthier overall. This article will talk about the five best benefits of collagen supplements, the different forms of collagen, the best doses and how to use them, and answer some frequently asked questions.
Table of Contents
5 Proven Benefits of Taking Collagen Supplements:
1. Makes skin seem younger and keeps it hydrated
The dermal layer of the skin is mostly made up of collagen. It is very important for keeping the skin tight, hydrated, and flexible. As we become older, our bodies make less collagen, which makes our skin dry and wrinkled. Fortunately, clinical studies have shown that taking collagen supplements by mouth can make these indications go away.
Important Scientific Results:
A study in the Journal of Drugs in Dermatology found that women who took 10 grams of hydrolysed collagen every day for 12 weeks saw big changes in how flexible and hydrated their skin was.
A meta-analysis in the International Journal of Dermatology found that using collagen peptides regularly made wrinkles much less visible.
Good for Skin:
- Increases elasticity.
- Makes fine lines and wrinkles less noticeable.
- Helps keep skin hydrated and moist.
- Makes your skin look healthy and radiant.
Tip: Choose marine collagen or hydrolysed collagen peptides for the best skin benefits.
2. Makes joints stronger and less painful
Collagen supplements makes up the structure of cartilage, which is the tissue that cushions joints. Joint pain and stiffness get worse as natural collagen levels go down. Adding collagen to your diet can help regenerate cartilage, lower inflammation, and make your joints more flexible.
Based on Evidence:
A study in Current Medical Research and Opinion found that athletes who took 10 grams of collagen hydrolysate per day had reduced joint discomfort when they were active.
A study published in Nutrients found that taking collagen supplements can decrease the course of osteoarthritis and make it easier to move around.
Good for your joints:
- Lessens stiffness and swelling.
- Makes it easier to move.
- Helps cartilage grow back
- Helps heal injuries to the joints
- Type II collagen is very good for the health of your joints.
3. Helps keep nails and hair healthy
If your nails are weak or your hair is thinning, collagen might be a natural way to fix the problem. Collagen has amino acids, especially proline and glycine, that are necessary for making keratin, the protein that makes up hair and nails.
Reported Improvements:
- Hair that is thicker and shinier.
- Nails grow faster.
- Less brittle nails and split ends.
- Roots of hair that are stronger.
Taking collagen drinks on a regular basis has been linked to nails that are stronger and hair that is healthier and more resilient. Many customers said they saw clear benefits in a few weeks.
4. Improves digestion and gut health
Collagen supplements makes up a lot of the lining of your intestines. When collagen breaks down, the gut loses its integrity, which can lead to digestive problems including leaky gut syndrome. Adding collagen to your diet can help fix the intestinal barrier and lower inflammation.
Good for your gut health:
- Makes the wall of the intestines stronger.
- Lessens the symptoms of IBS and leaky gut.
- Helps the body absorb nutrients better.
- Helps keep the microbiome healthy.
Tip: Bone broth is a collagen supplement to a diet that is good for your gut because it is full of natural collagen.
5. Increases muscle mass and helps with recovery
Collagen helps more than simply skin and joints; it also helps build lean muscle. Collagen supplements can help build muscle and speed up recovery by fixing tiny breaks in muscle fibres when used with resistance training.
Important Results:
A study in the British Journal of Nutrition found that older men who took 15 g of collagen per day along with resistance training gained more muscle and strength.
Benefits for athletes:
- Helps muscles heal faster.
- Lessens pain from working out
- Improves connective tissue strength.
- Helps you recuperate faster after working out.
What You Should Know About Collagen Types
There are more than 28 recognised forms of collagen, but five are often utilised in supplements:
Type Found In Main Advantages
Type I Marine and Bovine Skin, tendons, and bones
Type II Cartilage in chicken joints and cartilage
Type III Cattle Skin elasticity and organs
Type V Multiblends Hair, the placenta, and the eyes
Type X Cartilage in chicken Building bones and supporting joints
- Type I and III are the best for skin. Type II is best for joints.
- If you choose a multi-collagen blend, you’ll get the benefits of more than one type in one collagen supplement.
How to Use Collagen and How Much to Take
Recommended Daily Amount of Collagen:
- For skin and anti-ageing, 5 to 10 grams
- For Joints and Movement: 10 to 15 grams
- For building muscle: up to 20 grams
How to Take Collagen the Right Way:
- You can add unflavoured collagen powder to coffee, smoothies, or juice.
- You can add it to soups, stews, or baked dishes.
- Capsules or pills for ease of use.
- To improve absorption, mix collagen with vitamin C, which helps the body turn pro-collagen into functional collagen.
Possible Side Effects:
- A little bloating or problems with digestion
- Allergies to fish (for marine collagen)
- There is a slight aftertaste (choose flavoured or odourless choices).
Before taking any supplement, especially if you’re pregnant, breastfeeding, or on medicine, you should always talk to a doctor.
Common Questions About Collagen Supplements
Q1: How long does it take to get benefits from taking collagen supplements?
A: Most people say their skin, nails, and joints get better after 4 to 12 weeks of using it regularly.
Q2: Is it safe to take collagen supplements?
A: Yes. Taking collagen supplements in the right amounts is usually safe. To be sure they are pure, look for goods that have been tested by a third party.
Q3: Does collagen help you lose weight?
A: Not directly. Collagen can help you feel full and keep your lean muscle mass, both of which are good for keeping your weight in check.
Q4: Is there a vegan version of collagen?
A: Real collagen comes from animals. But vegan collagen boosters with amino acids, vitamin C, and plant extracts can help your body make more collagen.
Q5: When is the ideal time to take collagen?
A: Any time! But a lot of people like to take it in the morning or after a workout because it’s easier that way.
Conclusion :
There are various ways that collagen supplements can aid you, not simply with your looks. They can help your skin look better, your joints feel better, and your muscles stronger. People all around the world have liked collagen because it can make your health routine better.
If you want to cure your body from the inside out, now is the greatest time to try collagen.
