Are collagen supplements good for you?

You may recognise the term ‘collagen’ from anti-ageing creams or hair care products, but what exactly is it? This naturally occurring protein is the most abundant structural protein in our body and does more than just make your hair shiny. Taking collagen supplements can boost your natural supply and help you reap its full, all-rounder benefits. Trust us, your body will certainly thank you for it in the long run.

What is collagen?

Collagen is a protein molecule made up of three primary amino acids: proline, glycine and hydroxyproline. These three form strands that wind together to create the triple-helix structure of collagen. To form this triple helix structure, your body needs plenty of vitamin C, zinc, manganese, and copper. 

Collagen makes up 70-80% of your skin and 30% of the body’s total dry weight. It is rigid and resilient, and supports connective tissues like skin, bones, muscles, tendons and cartilage, allowing them to withstand stretching.[1] It’s also found in your blood vessels, organs, teeth and intestinal lining. 

As we age, natural collagen production in the body decreases. This loss begins around age 18, and by the time we reach 40 years old, we begin losing around 1% of the collagen in our body every year. By age 80, collagen production will be reduced by up to 75%, and it’s for this reason that choosing to take collagen supplements can help boost your body’s natural supply.

There are two main forms of collagen supplements: undenatured collagen and hydrolysed collagen. Undenatured collagen hasn’t been broken down or exposed to heat, whereas hydrolysed collagen is created using a process that breaks the protein down into smaller pieces, making it easier for the body to absorb.[2] As a result, opting for hydrolysed collagen is often preferable when choosing collagen supplements. 

Why is collagen important?

As collagen makes up such a large percentage of our body, it serves many beneficial functions, including:

• Tissue repair and wound healing [3]
• Cellular communication, migration and growth [4]
• Improving immune response [5]
• Hydrating the skin
• Replacing dead skin cells 
• Helping blood to clot [6]
• Aiding function of the cornea [7]
  

Though depletion of collagen levels is natural as we age, there are several factors that can cause further depletion, including consumption of refined sugars, prolonged UV ray exposure, not getting enough sleep and exercise, and smoking.[8][9] If you become deficient in collagen, some unwanted symptoms may arise, including:

• Wrinkles and fine lines
• Shrinking and weakening of the muscles
• Stiff joints and joint pain leading to loss of mobility
• Intestinal issues and impaired gut health 
• Impaired wound healing [10]

Whether you’re worried about your current collagen levels, or you want to prevent unwanted symptoms of collagen deficiency in later years, you may want to consider taking collagen supplements. Boosting your intake can ensure you continue reaping the cellular benefits of this protein and stave off the natural consequences of reduced collagen production.

Benefits of collagen supplements

The benefits of including collagen supplements in your daily routine are extensive. While research is ongoing, there are plenty of studies which have found that collagen may:

• Relieve joint pain – Collagen helps to maintain healthy cartilage, the connective tissue that protects your joints. As your collagen levels decrease with age, you become increasingly at risk of joint issues like osteoarthritis. Taking collagen supplements has been found to improve joint stiffness and symptoms of joint disorders, potentially due to its anti-inflammatory properties.[11]

• Benefit bone health – Collagen gives your bones strength and structure and so naturally with a reduction in collagen production comes a higher risk of low bone density, bone disorders and fractures.[12] Taking collagen supplements long-term has been found to increase bone mineral density in postmenopausal women, and can reduce symptoms related to osteoarthritis.[13][14]

• Boost muscle mass – Research has found that collagen supplements help to boost muscle mass in those with sarcopenia, the term for the loss of muscle mass that occurs as we age. This may be due to the supplements promoting synthesis of muscle proteins and stimulating muscle growth after exercise, so in order to reap the full benefits of taking collagen supplements, it’s important to also maintain a healthy exercise routine.[15]

• Promote heart health – This abundant protein provides structure to your arteries and blood vessels, enabling them to be elastic and flexible.[16] Without enough collagen to aid the movement of blood away from the heart, you’re put at greater risk of heart attack and stroke. One study on 31 healthy adults found that daily collagen supplements lead to a reduction in artery stiffness and an increase in HDL (good) cholesterol.[17]

• Improve skin health, hair and nails – Collagen supplements are commonly used for their dermatological benefits, like reducing signs of ageing. As they improve skin elasticity and hydration, they have been found to reduce the appearance of fine lines and wrinkles.[18] One particular study found that women who consumed hydrolysed collagen supplements had more skin elasticity after just four weeks, as opposed to women who took a placebo.[19]

• Aid weight loss – While there is little research on collagen supplements and weight loss, there is evidence that collagen supplements can assist in your efforts to lose weight. As collagen is a protein, supplements may increase feelings of fullness and reduce hunger. There is also research that suggests they may reduce fat accumulation and increase fat metabolism.[20]
  

To conclude

Though it may be a misconception that this skin hero is all about its beauty benefits, it’s clear that collagen supplements do good inside and out, particularly when paired with exercise and a balanced diet like a Mediterranean-style diet. Try our Programme for exercise courses and meal plans that can support you in your collagen-boosting journey. 

With few known risks, it’s well worth investing in a good collagen supplement. Wrinkles, joint pain and heart risks be gone!

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