Collagen is the protein responsible for healthy joints and skin elasticity. It's in your bones, muscles, and blood, making up three-quarters of your skin and one-third of the protein in your body.
As we age, existing collagen breaks down and it becomes harder for our body to produce more. As a result, many people turn to collagen supplements.
Collagen is also produced naturally in the body by combining amino acids, the building blocks of proteins found in food.
Hydrolyzed collagen
Most collagen supplements contain types I, II, and III, which make up the majority of the collagen found in your body. They contain a digestible form of collagen called collagen peptides or hydrolyzed collagen .
Types of Collagen
Your body contains many types of collagen. Scientists have identified a total of 29 varieties, including these 5 main types:
Type I , which gives strength to your skin, bones, ligaments, and tendons
Type II , which forms the flexible cartilage that helps support your joints
Type III , found in your internal organs, blood vessels, and muscles
Type IV , in some layers of your skin
Type V, which is present in your corneas, as well as some layers of skin and hair
Collagen supplements are made from the tissues of cows, pigs, chickens, or fish. You can also buy vegan collagen powders made from bacteria and yeast, but scientists don't know if they have the same possible benefits as animal-based collagen.
The benefits of collagen powder
Because it makes up so many critical parts of our bodies, collagen is not only beneficial but essential for maintaining good health. But scientists are still debating the benefits of collagen powder and other collagen supplements. Although there is reasonable evidence that they help keep skin hydrated and relieve osteoarthritis pain, we need more study on less-understood benefits, such as lowering blood pressure and blood sugar levels.
Here are some commonly cited benefits of collagen supplements:
- Stronger Bones. As you age, your bones become less dense and more brittle, breaking more easily and taking longer to heal. Some studies have found that taking collagen powder daily could help make your bones denser, slowing down the aging process that makes them brittle, and helping your body produce new bone.
- Elasticity and hydration of the skin. Collagen supplements have been shown to improve skin hydration and elasticity in older people. They might also help reduce wrinkles.
- Thicker hair. As more men go bald, many women also experience hair loss or thinning as they age. In one study, a group of women with fine hair saw significant increases in the amount, scalp coverage, and thickness of their hair while taking collagen supplements daily.
- Healthier nails. Some people have nails that break more easily and don't grow as fast. A study in a group of women showed faster nail growth and fewer broken or chipped nails after just 4 weeks of daily collagen supplementation.
- Reduced osteoarthritis pain. For people with osteoarthritis of the knee, collagen supplements may act as mild pain relievers and improve joint function. It can take about 3-5 months of daily treatment
- Increased muscle mass. One small study found that men who took collagen peptide supplements during a 12-week strength training program saw greater gains in muscle mass and strength than those who did not.
- Improved cardiovascular health. Collagen helps maintain the shape of your arteries and blood vessels. When you lack collagen, your arteries can become weak. Fragile blood vessels increase the risk of atherosclerosis, which can lead to heart attack or stroke. A small study conducted in healthy people found that collagen powder kept arteries healthier and helped reduce the risk of atherosclerosis.
Keep in mind that after taking a collagen supplement, your digestive system breaks it down into amino acids. Your body then joins these amino acids together to form new proteins. They may not contain the same amino acids that were in the supplement you took. So no matter what the label may say, you can't target its benefits to certain areas like skin, hair, or joints.
Potential Collagen Risks
Side effects from collagen powder, capsules, liquids, or gums are rare. If you're pregnant or breastfeeding, you may want to hold off taking a collagen supplement for now, as there isn't enough research yet to draw any conclusions about its safety.
There is also a chance that it may be contaminated with pesticides, bacteria, or other substances. Since collagen powders and other collagen supplements are often made from animals, they may contain heavy metals or other toxins that can accumulate in animal bones. Always make sure you buy supplements from a reputable source.
Healthy alternatives to produce more collagen naturally:
You can always help your body produce more collagen naturally by making sure your diet is full of healthy foods.
To make collagen, your body combines the amino acids glycine and proline with other amino acids, including vitamin C, zinc, and copper. You can help your body produce more collagen by eating plenty of foods rich in glycine and proline like chicken, meat, fish, dairy products, eggs, and beans. For vitamin C, zinc, and copper, you should also make sure to eat foods like citrus fruits, tomatoes, leafy greens, shellfish, nuts, and whole grains.
How much collagen should I take?
Research has shown that adults can safely consume between 2.5 and 15 grams of collagen per day. Read the label of your supplement to see how much is in it.
Is there such a thing as too much collagen powder?
Since collagen is basically protein, you can't overdose on it. But excess protein can eventually affect the health of your kidneys. That is one of the reasons why you should tell your doctor before taking any type of supplement.
