Collagen and Bone Health -
You can increase your intake of collagen by taking supplements or eating animal foods and bone broth. However, absorption from food may not be as efficient as from supplements. Collagen is a major component of your skin. It plays a role in strengthening skin, as well as in elasticity and hydration.
As you age, your body produces less collagen , leading to dry skin and the formation of wrinkles. Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.
One review of 26 studies focusing mostly on women found that taking 1—12 grams of collagen per day for 4—12 weeks led to improvements in skin elasticity and hydration.
These supplements may work by stimulating your body to produce collagen and other proteins that help structure your skin, including elastin and fibrillin.
Check out our roundup of the best collagen supplements. As you age, the amount of collagen in your body decreases, and your risk increases for joint disorders such as osteoarthritis. Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain.
A review of studies in people with osteoarthritis found that taking collagen led to significant improvements in joint stiffness but not pain or functional limitation. Researchers suggest supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen which may lead to lower inflammation, better joint support, and reduced pain.
But evidence is needed to recommend collagen as a treatment for osteoarthritis. Your bones are made mostly of collagen. As you age, collagen deteriorates, and your bone mass decreases. This may lead to conditions such as osteoporosis, which is characterized by low bone density and a higher risk of bone fractures.
Research suggests collagen supplements may help inhibit the bone breakdown that leads to osteoporosis. In a month study of postmenopausal women, some took a calcium and vitamin D supplement with 5 grams of collagen and others took a calcium and vitamin D supplement with no collagen daily.
Those taking the calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown and less loss of mineral bone density than those who took only the calcium and vitamin D.
Another study found similar results in 66 postmenopausal women who took 5 grams of collagen daily for 12 months. In a week study, 26 older men with sarcopenia took 15 grams of collagen while participating in an exercise program.
Researchers have theorized that collagen supplements may help reduce the risk of heart conditions. Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become less flexible and elastic, which may lead to atherosclerosis, a disease characterized by the narrowing of your arteries.
This condition may cause heart attack and stroke. In a 6-month study, 30 healthy adults took 16 grams of collagen daily. HDL is an important factor in the risk of heart conditions, including atherosclerosis, though more research is needed. Although no randomized controlled trials support this claim, some health professionals report that collagen supplements can treat leaky gut syndrome , also called intestinal permeability.
Individuals report collagen helps, but research is needed. Taking collagen may increase the strength of your nails. While no studies have examined the role of collagen supplements in brain health, some people claim that they improve mood and reduce anxiety symptoms.
Proponents believe that collagen supplements may promote weight loss and faster metabolism. However, no studies support these claims.
Although these potential effects are promising, more research is needed before formal conclusions can be made. While collagen supplements are generally well tolerated with few reported side effects, many are made from common food allergens , such as fish, shellfish, and eggs.
People with allergies to these foods should avoid collagen supplements made with these ingredients. Some people report nausea, bloating, and heartburn when taking collagen supplements, but research has not consistently shown these as side effects. Vitamin C is crucial for collagen synthesis.
There are many foods that are high in Vitamin C , like citrus fruits, broccoli, strawberries, and many others. Vegan collagen can be made from genetically modified yeast and bacteria, which contain proteins similar to collagen.
These are being investigated as potential collagen sources. Collagen turnover is a slow process. If you have kidney stones or are at risk for them, you may want to avoid collagen supplements. They contain an amino acid called hydroxyproline that is converted into oxalate in your body. Too much oxalate may lead to kidney stones.
Collagen supplements are associated with several health benefits and very few known risks. Supplements may increase muscle mass, prevent bone loss, relieve joint pain, and improve skin health by reducing wrinkles and dryness.
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