Does collagen make sense? 6 health benefits
Collagen is the most common protein in your body. 30% of our proteins are collagen. It is the main component of the connective tissue, including tendons, ligaments, skin and muscles. Collagen has many important functions and gives many parts of the body its firmness. There are several foods you can eat to increase your collagen intake, including pork skin and broth. But in recent years, collagen for consumption as capsules and powder has become very popular. Taking collagen can have a variety of health benefits, from relieving joint pain to improving skin health.
1. Take collagen for beautiful skin
Collagen is a major part of our skin. It plays an important role in improving the structure of the skin and can also promote elasticity and hydration of the skin. With age, the body produces less collagen, which leads to dry skin and wrinkles.
However, several studies have shown that collagen peptides or supplements containing collagen can help slow skin aging by reducing wrinkles and skin dryness. In a 2014 study, women who had A dietary supplement containing 2.5-5 grams of collagen for 8 weeks to do with less skin dryness and had significantly improved skin elasticity compared to women who did not take the supplement.
Another study found that women who A collagen drink every day for 12 weeks (liquid collagen) drank, compared to a control group showed increased skin moisture and a significant reduction in the depth of wrinkles.
The wrinkle-reducing effects of collagen preparations have been attributed to their ability to stimulate the body to produce its own collagen. In addition, taking collagen supplements can promote the production of other proteins that support skin firmness, including elastin and fibrillin.
There are also many claims that collagen intake helps prevent acne and other skin conditions, but these are not supported by scientific evidence.
2. Helps relieve joint pain
Collagen helps maintain the structural integrity of the cartilage. This is the rubbery tissue that protects our joints. As the amount of collagen in your body decreases with age, the risk of developing degenerative joint diseases such as osteoarthritis increases. Some studies have shown that collagen intake can help improve symptoms of osteoarthritis and relieve joint pain overall.
In one study, 73 athletes experienced the 10 grams of collagen daily for 24 weeks taking, a significant reduction in joint pain when walking and at rest compared to a group that did not take it.
In another study, adults participated 2 grams of collagen daily for 70 days on. Those who took collagen had a significant reduction in joint pain and were better able to exercise than those who did not.
Researchers have theorized that additional collagen can accumulate in the cartilage and stimulate the tissue to form collagen. They have indicated that this can result in less inflammation, better joint support and less pain.
If you want to try taking a collagen because of its potential pain relieving effects, studies recommend using one Dosage of 8-12 grams daily to start.
3. Collagen against bone loss in osteoporosis
Our bones mainly consist of collagen, which gives them structure and keeps them strong.
Just as the collagen in our body decreases with age, so does the bone mass. This can lead to diseases such as osteoporosis, which is characterized by low bone density and is associated with a higher risk of broken bones.
Studies have shown that collagen intake can have certain effects on the body that help inhibit the bone loss that leads to osteoporosis.
In one study, women took either a calcium supplement in combination with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months. At the end of the study, women who took the calcium collagen supplement had significantly lower blood levels of proteins that promote bone loss than those who only took calcium.
Another study showed similar results in 66 women who Consume 5 grams of collagen daily for 12 months. The women who took the collagen showed an increase in bone mineral density (BMD) of up to 7% compared to women who did not take the collagen. The BMD value also indicates bone strength. Low BMD is associated with weak bones and the development of osteoporosis.
These results are promising, but more human studies are needed before the role of collagen supplements in bone health can be confirmed.
4. Collagen helps build muscle
Between 1-10% of the muscle tissue consists of collagen. This protein is necessary to keep our muscles strong and functional. Studies suggest that collagen supplements help people with sarcopenia increase muscle mass. Sarcopenia refers to the reduction in muscle mass and muscle strength that increases with age.
In one study, 27 men took part 15 grams of collagen daily for 12 weeks while participating in an exercise program. Compared to men who exercised but did not take collagen, they built up significantly more muscle mass and muscle strength. Researchers have suggested that collagen intake promotes the synthesis of muscle proteins like creatine and muscle growth stimulate after training can.
More research is needed to investigate the potential of collagen to increase muscle mass.
5. Promotes heart health
Researchers have theorized that taking collagen can help reduce the risk of heart disease. Collagen gives the arteries firmness. These are the blood vessels that carry the blood from the heart to the rest of the body. Without enough collagen, the arteries can become weak and fragile. This can lead to atherosclerosis, a disease characterized by narrowing of the arteries. Atherosclerosis can lead to heart attack and stroke.
In one study, 31 healthy adults took part 16 grams of collagen daily for 6 months on. In the end, they found a significant reduction in arterial stiffness compared to before taking the drug. In addition, they increased their “good” HDL cholesterol levels by an average of 6%. HDL is an important factor in the risk of heart disease, including atherosclerosis.
Still, more studies are needed on the role of collagen in heart health.
6. Other health benefits
Collagen supplements can have other health benefits, but have not been extensively studied.
– hair and nails. Ingestion of collagen makes the nails firmer and promotes their growth. Collagen also ensures beautiful, healthy hair.
– gut health. While there is no scientific evidence to support this claim, some health professionals advocate the use of collagen supplements to treat intestinal permeability or leaky gut syndrome. This is how collagen can “seal” the mucous membrane of the gastrointestinal tract.
– brain health. No studies have examined the role of collagen supplements for brain health. However, some people claim that they improve mood and reduce symptoms of anxiety.
– weight loss. Some believe that taking collagen supplements can help you lose weight and promote faster metabolism. There are no studies to support these claims.
Although these potential effects are promising, further research is needed before formal conclusions can be drawn.
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