It will be simple to mistake collagen as only a powder you should purchase in your native well being retailer. As a matter of reality, collagen is available in varied varieties, resembling lotions, gummies and — sure — powders.
As our our bodies age, our skill to provide collagen reduces over time, which dangers our pores and skin well being and joint features deteriorating. That is why it is useful to incorporate collagen in your weight-reduction plan. However what’s one of the simplest ways to try this? A number of Reddit users have been questioning the identical — is all of the hype round collagen really value it?
On this information, we’ll look at collagen, its advantages, and what you need to think about earlier than including it to your weight-reduction plan. It is essential to notice that when including one thing to your weight-reduction plan or way of life, it’s best to verify in with a well being skilled first.
What’s collagen?
Earlier than discussing its advantages, what’s collagen? In brief, 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. It holds collectively your muscular tissues, tendons, ligaments, bones, pores and skin and promotes wholesome joints and connective tissues.
There are nearly 30 known types of collagen, however sort I is essentially the most prevalent (it exists in all connective tissue and makes up 90% of all collagen within the physique). Varieties II, III and IV are additionally frequent and located in varied 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. As you grow old, production slows and the prevailing collagen in your physique begins to interrupt down at a quicker fee.
When that occurs, chances are you’ll discover your pores and skin getting wrinklier, your tendons and ligaments turning into much less versatile and your muscular tissues shrinking. To forestall or delay these results, some individuals make up for what their physique has misplaced by consuming collagen-rich meals or collagen dietary supplements.
Including collagen to your weight-reduction plan
Should you’re trying to amp up your wholesome collagen manufacturing, you need to be sure that your weight-reduction plan consists of meals with these important substances:
- Bone broth
- Fish and shellfish
- Hen
- Pork pores and skin
- Eggs
- Beans
- Citrus
- Bell peppers
- Nuts
Consuming a well-balanced weight-reduction plan with a mix of those meals is one of the simplest ways to spice up the collagen protein in your physique. It’s also possible to think about taking collagen dietary supplements (sometimes collagen powder or capsules) if you do not get sufficient collagen from weight-reduction plan alone.
For finest outcomes, consultants advise taking a collagen supplement one hour earlier than figuring out, however at all times verify the label and communicate along with your physician earlier than beginning any new wellness routine.
Learn extra: Our 7 Favorite Supplements for Joint Health in 2025
Advantages of collagen
Now that we have lined the basics, let’s discover among the advantages of collagen supplementation.
Builds stronger bones
Bones are filled with collagen, however as you grow old, the protein begins to deteriorate — and so does bone well being — resulting in a lower in bone energy and density. By incorporating collagen dietary supplements into your weight-reduction plan, you could possibly prevent some bone loss and scale back your threat of bone-related issues, together with osteoporosis and fractures.
Decreases joint ache
Collagen additionally works along with cartilage to maintain your joints correctly functioning. Through the years, because it wears down, it will possibly result in stiff and achy joints and put you at the next threat for osteoarthritis. The excellent news is that taking collagen dietary supplements has been found to scale back joint ache in bodily lively individuals. It might additionally function a pain reliever for individuals with present joint issues.
Improves pores and skin
Your pores and skin additionally incorporates collagen, which supplies it elasticity and hydration whenever you’re younger. As you mature, your pores and skin turns into saggier and extra wrinkly as a result of depleting collagen ranges. Apparently, research have proven that including extra collagen to your weight-reduction plan can increase pores and skin elasticity, firmness and hydration, visibly decreasing the consequences of getting older.
Promotes wholesome hair
Collagen is created with among the identical amino acids which might be used to construct keratin, the protein that makes up your hair. Due to this connection, there may be some proof that consuming extra collagen might assist along with your hair well being by selling development, decreasing 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 possibly can lose muscle mass and doubtlessly develop a situation referred to as sarcopenia (age-related muscle loss). Luckily, research have proven that taking a collagen complement, together with elevated protein consumption and routine resistance train, might assist individuals with sarcopenia construct again muscle energy.
Drawbacks to collagen dietary supplements
Regardless of these advantages, there are additionally a handful of drawbacks to collagen dietary supplements that you need 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 basically, are constituted of animal merchandise, so they don’t seem to be appropriate in the event you observe a plant-based weight-reduction plan. There are some vegan collagen choices available on the market, however it’s unclear how they evaluate to those constituted of animal merchandise. Equally, when you have any meals allergic reactions, be sure to learn the label in your collagen dietary supplements completely. In some circumstances, they might include frequent allergens like fish or eggs.
Regulation is a grey space
Collagen dietary supplements are regulated as meals (not medicine) by the US Food and Drug Administration, that means their substances 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 tough to search out out in regards to the high quality, purity and security of the substances.
Effectiveness research are restricted
Though there have been research in regards to the effectiveness of collagen (a lot of which we have cited above), extra analysis must be performed. Additionally, among the present research have been funded by companies that produce collagen dietary supplements, which can raise ethical questions about bias.
Related dietary supplements to collagen
It is troublesome to search 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. You might strive boosting your consumption of glycine and proline, the important thing amino acids which might 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 type.
Should you’re most thinking about how collagen may also help enhance your hair, nails and pores and skin, you possibly can think about keratin or biotin, which usually come within the type of shampoos and salon remedies however are additionally bought as dietary dietary supplements. Biotin can also be present in sure meals, together with legumes, egg yolks, nuts and avocados.
For extra recommendation on dietary supplements, here are five fitness supplements that are proven to work. Plus, check out these three alternatives to melatonin for higher sleep with out drowsiness the following day.
Some individuals might expertise delicate digestive points like bloating or discomfort after taking collagen dietary supplements. Moreover, in the event you’re allergic to frequent collagen sources like eggs or fish, taking dietary supplements derived from these substances can set off reactions.
It is bone broth, particularly the do-it-yourself model the place connective tissue and bones are simmered for an extended interval to extract all of the goodness.
