Collagen is not simply the latest buzzword, but when utilized appropriately, it can do wonders for your skin. Collagen is the "glue" that ties your body together. According to research, it accounts for roughly one-third of the protein in your body. The problem is that your body begins to produce less collagen in your thirties and forties. Collagen peptides in your diet may help to replace what your body loses as you age, as well as support your overall health. It will keep the skin glowing and healthy while also maintaining elasticity. The skin will appear plump and will show little to no signs of aging. So definitely it’s a YES!
What is Collagen?
Collagen is the most abundant protein in your body. It makes up around 30% of total protein. Collagen is the most abundant structural protein in your skin, muscles, bones, tendons, ligaments, and other connective tissues. It's also found in your organs, blood vessels, and gut lining.
Proteins are constructed from amino acids. The primary amino acids utilized to produce collagen are proline, glycine, and hydroxyproline. These amino acids combine to produce triple-helix protein fibrils. Your body also requires appropriate levels of vitamin C, zinc, copper, and manganese to create the triple helix.
What exactly are collagen peptides?
Collagen peptides are tiny fragments of animal collagen. Collagen cannot be absorbed in its entirety. It must be disassembled into smaller peptides or amino acids. Oral collagen supplements are available in pill and powder form. They are typically made up of two or three amino acids. They are available in the form of collagen peptides or hydrolysed collagen. Collagen peptides are absorbed through the digestive tract.
What lifestyle habits damage collagen?
Avoid the following factors that can lower collagen levels in your body:
Smoking: Cigarette smoking reduces collagen production. It degrades collagen and elastin, resulting in wrinkles and sluggish wound healing. Nicotine constricts blood vessels near the skin's surface, preventing oxygen and nutrients from being delivered.
Consuming an excessive amount of sugar and refined carbohydrates: Sugar binds to proteins, resulting in advanced glycation end products. These molecules cause collagen to become weak, dry, and brittle by causing damage to nearby proteins.
Ultraviolet light exposure: Too much sunlight reduces collagen production and accelerates collagen breakdown. Wrinkles are caused by ultraviolet sunlight. Avoid overexposure to the sun and always wear sunscreen (SPF 30 or higher) when going outside.
Advantages of Collagen Powder
Collagen is not only useful but also necessary for optimal health because it is located in so many vital sections of our bodies. Scientists, on the other hand, continue to argue the merits of collagen powder and other collagen supplements. While there is some evidence that they help keep skin hydrated and alleviate osteoarthritis pain, more research into lesser-known advantages like decreasing blood pressure and blood sugar levels is required.
Collagen Powder Nutrition Information
Fourteen grams of collagen peptide powder contains:
- Calories: 50
- Protein: 12 grams
- Fat: 0 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Collagen peptide contains 29 milligrams of calcium, 44.9 milligrams of sodium, and 0.98 milligrams of potassium in the same amount.
Do we need Collagen supplements?
Collagen is a protein that is necessary for the health and function of various tissues in the body. Collagen supplements may provide a variety of potential benefits, including improved skin health, stronger bones, reduced joint pain and stiffness, increased muscle mass, and improved digestive health.
Collagen supplements may also help reduce the appearance of wrinkles and fine lines, improve bone density and lower the risk of fractures, and relieve symptoms of conditions such as irritable bowel syndrome. While more research is needed to fully understand the benefits of collagen supplements, including them in a healthy diet and lifestyle may provide a number of health and beauty benefits.
Here is how you can benefit from collagen supplements
- Enhances Skin Health
Collagen constitutes a significant portion of the skin. One of the reasons our skin loses elasticity as we age is a decrease in collagen production. According to some reports, oral collagen supplements may be able to reduce the effects of aging on the skin.
Women aged 40 to 60 took 1000 milligrams of an oral collagen peptide or placebo once daily for 12 weeks. In the collagen group, results showed improved skin hydration as soon as 6 weeks of intake. Wrinkling and elasticity improved after 12 weeks.
Women aged 35 to 55 who took 2.5 to 5 grams of collagen in a supplement for 8 weeks had a significant increase in skin elasticity and less skin dryness.
- Improves Hair Health
While men are more likely to go bald, many women experience hair loss or thinning as they age. A group of women with thinning hair saw significant increases in hair quantity, scalp coverage, and thickness while taking daily collagen supplements in one study.
- Collagen for nails
Some people's nails break more easily and grow slower than others. After only 4 weeks of daily collagen supplements, one study found that women had faster nail growth and fewer broken or chipped nails.
- Helps With relieving Joint pain
Collagen found in joint cartilage acts as a natural cushion between bones. Reduced collagen in the joints, as well as calcification and other age-related degenerative changes within cartilage, are major contributors to joint stiffness and pain. These changes can also lead to the development of osteoarthritis, a chronic degenerative joint condition.
A study found that athletes with knee pain took 5 grams of collagen peptides or a placebo every day for 12 weeks. The collagen group saw an improvement in activity-related knee pain but not in resting knee pain.
Adults suffering from osteoarthritis were given 2 grams of hydrolyzed collagen daily for 70 days. Physical activities improved for the collagen group on days 35 and 70.
- Aids Heart Health
Collagen aids in the preservation of the shape of your arteries and blood vessels. When you don't have enough collagen, your arteries can become weak. Atherosclerosis, which can lead to a heart attack or stroke, is exacerbated by fragile blood vessels. A small study on healthy people discovered that collagen powder helped keep arteries healthy and reduced the risk of atherosclerosis.
Remember that after taking a collagen supplement, your digestive system will break it down into amino acids. Your body then combines these amino acids to form new proteins. They might not have the same amino acids as the supplement you took. So, regardless of what the label says, you can't limit their benefits to specific areas like skin, hair, or joints.
- Muscle Mass Increaser
Collagen accounts for up to 10% of muscle mass. A few studies suggest that taking collagen supplements in conjunction with exercise may increase body and muscle mass. In one study, young men who took 15 grams of collagen peptides every day within 60 minutes of a training session for 12 weeks had a greater increase in body mass than those who did not take the collagen.
Similarly, in another study published in the British Journal of Nutrition, older men received 15 grams of collagen daily along with strength training for 12 weeks. The men who took the collagen increased their muscle strength and mass while losing fat.
- Enhances Digestive Health
Collagen can benefit digestive health by strengthening the intestinal lining and reducing inflammation. This can aid in the relief of symptoms associated with conditions such as leaky gut syndrome and irritable bowel syndrome.
- Promotes brain health
Although no studies have been conducted to investigate the role of collagen supplements in brain health, some people claim that they improve mood and reduce anxiety symptoms.
- Aids in Weight Loss
Collagen supplements, according to proponents, may promote weight loss and a faster metabolism. However, no studies have been conducted to back up these claims.
- Prevents Bone Loss
Collagen supplements may improve bone density and prevent bone loss in postmenopausal women at increased risk of osteoporosis. One study found a significant increase in bone mineral density compared to those who took a placebo. Collagen supplements may also stimulate the production of other proteins that are important for bone health, such as osteocalcin and BMP.
How much collagen does one need?
Adults can safely consume 2.5 to 15 grams of collagen per day, according to research. Check the supplement label to see how much it contains.
Every day, many people take 1-2 tablespoons of collagen powder. Collagen powder can be mixed into smoothies, shakes, baked goods, soups, or even coffee or tea.
Is it possible to have too much collagen powder? You can't overdo it on collagen because it's basically protein. Excess protein, on the other hand, can have a negative impact on the health of your kidneys. That is one reason you should consult your doctor before taking any supplements.
In conclusion, collagen supplements can be a valuable addition to a healthy lifestyle, supporting individuals' skin, joint, and bone health. However, before beginning any new supplement regimen, it is critical to consider individual needs and consult with a healthcare provider.