- The benefits of collagen supplements include younger skin and stronger nails.
- Supplementation with collagen can also improve bone and muscle strength.
- Supplements are not regulated and can contain harmful ingredients; avoid while pregnant or breastfeeding.
- Visit the Insider Health Reference Library for more tips.
Collagen it has a fibrous structure, giving the skin its firmness and elasticity. But our bodies produces less collagen as we age, it leads to wrinkles and saggy skin. This is why some people may opt for collagen supplements.
But collagen will not only help you keep your skin firmer. Here are seven potential benefits of taking collagen supplements.
1. Keep your skin firm
For example, a 2019 magazine of 11 studies found collagen supplements can increase skin elasticity, hydration and collagen content. While dosage and supplements varied in the studies, two participants were taking 3 grams of collagen tripeptide for 4 to 12 weeks and saw a noticeable improvement in skin elasticity and hydration.
However, they are not large randomized studies which directly compared the effects of collagen supplements to a placebo.
In addition, collagen supplements may contain other added ingredients known to improve the skin such as hyaluronic acid, vitamins, and minerals. Therefore, it is difficult to tell if its collagen specifically causes positive effects or added ingredients. Finally, while laboratory studies in mice show collagen supplements are something the body can use it, it is not clear how much of this goes to the skin.
So whether or not collagen supplements strengthen the skin and reduce the signs of aging is still under discussion, he says. Rajani Katta, MD, dermatologist and clinical assistant professor at Baylor College of Medicine.
2. Improve articles
Several studies suggest that collagen hydrolyzate, a type of collagen supplement, may strengthen cartilage thus improving the symptoms of osteoarthritis. In particular, a 2019 magazine found collagen supplements significantly decreased the stiffness associated with the condition, but did not relieve pain.
However, research has not yet determined how long the collagen impacts on the joints it could last, and which dosage is most effective, he says Libby Mills, RDN, spokesman for the Academy of Nutrition and Dietetics.
3. Prevents bone loss
In a little 2018 study of postmenopausal women, those taking 5 grams daily of a type of collagen supplement called collagen peptides have been seen to significantly increase bone mineral density in their spine and hip, which reduces the risk of bone breakage. .
4. Build muscle mass
Collagen can also promote lean muscle growth. In a small 2019 study, healthy young people took 15 grams of collagen peptides in 60 minutes from their daily strength training session or just strength training. After 12 weeks those who integrated with collagen had a greater increase in lean muscle mass than those who exercised alone.
5. Reinforce the nails
Our nails are made of the same protein found in the upper layer of our skin, so it’s no surprise that collagen can also benefit them.
In fact, a small 2017 study, found participants who took 2.5 grams of collagen peptides for 24 weeks followed by a 4-week break period, saw their nails grow 12% faster and had a 42% decrease in nail frequency. broken nails compared to the beginning of the study.
6. Supports heart health
Laboratory studies suggests that collagen can slow the accumulation of fat and cholesterol which harden the arteries and lead to
. A little 2017 study of people in Japan with cardiovascular disease have found that taking collagen tripeptide, a type of collagen supplement, has increased blood sugar levels. HDL, the “good” cholesterol, and reduced artery stiffness. Artery stiffness is related to an increased risk of
, chronic kidney disease, and stroke.
Take away the Insider
Research on the benefits of collagen supplements in humans is still emerging. But early studies suggest it can improve the appearance of the skin, relieve joint pain, and support strong bones, among other benefits.
When choosing a collagen supplement, look for a product with a third-party tested seal like u FDA does not require that companies specify all ingredients used in the supplements.
To prevent the interaction of drugs or other side effects, talk to your healthcare provider before taking any supplements, especially if you are pregnant or breastfeeding.