The Benefits of Supplementing with Collagen: A Comprehensive Guide

The Benefits of Supplementing with Collagen: A Comprehensive Guide

Collagen has been the most popular supplement to emerge in the past few years. Collagen is the most common protein found in our bodies and acts as a building block for our skin, hair, nails, bones and joints. However, as we as age our natural collagen production decreases, leading to the ageing process including loss of skin elasticity, wrinkles and pains in joints. By supplementing collagen in our diets, we can combat these effects and improve our wellbeing. Let’s look at why collagen supplementation may be the perfect addition to your daily routine.


1. Improves Skin Health

Improved skin health is perhaps the most widely known benefit of taking collagen supplements. Your skin contains a high percentage of collagen, a large part of what makes it look strong and youthful, by keeping it firm, moisturized and flexible. It can also reduce wrinkles and dryness. A 2014 study published in the journal Skin Pharmacology and Physiology found that women who took collagen supplements experienced a significant increase in levels of skin elasticity after eight weeks, compared with those who didn’t take the supplement. Taking collagen supplements can also prompt your body into producing more collagen.


2. Supports Joint Health

Collagen is a major component of cartilage, the padding that cushions your joints and bones, and is the first line of defense against injury. As we age, the natural production of collagen decreases, making our joints vulnerable to developing osteoarthritis and other joint disorders. Studies have shown that supplementing with collagen can improve joint pain and reduce symptoms of osteoarthritis, the most common form of arthritis. In one study, published in Current Medical Research and Opinion, athletes who took collagen supplements for 24 weeks reported significant reductions in both resting and walking joint pain. Collagen supplements may also decrease inflammation and help to repair damaged cartilage, making them an excellent choice for people looking to maintain healthy joints in older age.


3. Promotes Bone Health

The vast majority of your skeleton is made up of a protein called collagen, which not only gives your bones the right shape, but also helps keep them strong. Less collagen necessary equals less bone mass formed, which can result in osteoporosis, a condition characterized by low bone density and a propensity for bone fracture. Some researchers have found that supplemental collagen can limit the bone breakdown that leads to osteoporosis. In a 2013 paper in the Journal of Clinical Densitometry, postmenopausal women consuming the supplement for 12 months increased their bone mineral density over women not taking the supplement.

4. Enhances Muscle Mass

A primary ingredient in muscle tissue is collagen, and collagen supplements are proving to augment sarcopenia, the age-related loss of muscle mass. A trial published in the British Journal of Nutrition indicated that men aged 55 and above who consumed collagen supplements and engaged in exercise gained more muscle mass and strength than men who exercised but avoided the supplements. Likely, collagen contributed by furnishing the basic building blocks for muscle tissue.


5. Improves Heart Health

Collagen is the stuff that keeps the arteries, the blood vessels that send blood out from the heart to the rest of the body, thick and strong, but if you have a collagen deficiency in your blood vessels, the arteries become thin and brittle. That can lead to a condition called atherosclerosis, which is where the inner area of the artery starts to narrow. That can lead to strokes and heart attacks. So taking collagen could prevent that. There is evidence to support this. A study published in the Journal of Atherosclerosis and Thrombosis found that taking collagen supplements for six months significantly reduced artery stiffness, and increased levels of HDL cholesterol.


6. Strengthens Hair and Nails

If you have problems with brittle nails or thinning hair, collagen could provide a solution. Collagen provides the amino acids from which keratin, the protein that makes up your hair and nails, is built. A few studies have shown that supplementing with collagen can help to reduce the number of brittle nails and increase the growth of hair. While more research in this area is warranted, the evidence that exists today points to the fact that collagen can contribute to healthier, stronger hair and nails.


7. Supports Gut Health

Collagen is meant to improve intestinal health by reinforcing the lining of your gut, a move that should be especially welcome for people suffering from intestinal permeability, also known as leaky gut syndrome, and more generally those taking oral antibiotics, as leaky gut can result from the depletion of intestinal flora that these drugs cause. Indeed, proponents claim that collagen’s individual amino acids act to heal the gut lining, with glutamine as the star in the collagen show. Glutamine is a nutrient that, according to advocates, protects and heals intestinal lining. When that lining can’t keep toxins and food particles that you’ve ingested within your digestive system, those particles pass through the walls of the small intestine and enter the bloodstream, hence the name ‘leaky gut’.


How to Supplement with Collagen

Collagen supplements can be found as gummies, powders, capsules or liquids, are easy to use, and can simply be mixed with your morning smoothie or coffee for extra support. When shopping for collagen supplements, look for a hydrolyzed form – this means the collagen is broken down into smaller peptides that are easier for the body to absorb.


Conclusion

Collagen is the the glue that holds you together. It’s a protein found in everything from your skin to your joints to your bones. It’s an important part of your body’s ability to regenerate itself and, over the course of your life, natural collagen production diminishes. If you can add some collagen supplements into your diet in your 30s and beyond, it’ll help your body hold on to what nature erodes from without. Enhanced bioavailability helps make sure your body uses the collagen protein for important processes such as renewing and healing your skin. If that’s enough to notice a difference in your skin, maybe you’ll stick with it. If you suffer from joint pain you might really feel the difference, and that just might make it a habit.


If you are now starting to consider possible future benefits, you can add collagen to your dietary and lifestyle regime and prepare for healthier ageing.

Try our Supplement Gummies for an easy and convenient collagen option.

References

1. Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology, 27(3), 113-119.
2. Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., ... & Deitch, J. R. (2008). 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485-1496.
3. König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—a randomized controlled study. Journal of Clinical Densitometry, 21(2), 269-278.
4. Zdzieblik, D., Oesser, S., Gollhofer, A., König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial. British Journal of Nutrition, 114(8), 1237-1245.
5. Shimizu, K., Chiba, Y., Kuroki, F., & Ogawa, S. (2017). Collagen hydrolysate intake improves atherosclerosis and liver function in stroke-prone spontaneously hypertensive rats. Journal of Atherosclerosis and Thrombosis, 24(5), 530-538.
6. Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F. O., & Silva, F. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology, 16(4), 520-526.
7. Wang, X., Chen, Q., & Zhang, W. (2018). Gut flora and leaky gut syndrome: the role of collagen. Frontiers in Immunology, 9, 2318.