It's a problem as old as time.
We have been trying to slow down and reverse the process of aging since the dawn of humanity. But, sadly, we haven’t been successful in the endeavor.
Some even resorted to being frozen in hopes that we'll have the answer to the age-old question one day. It doesn't matter how pretty, intelligent, or healthy you are, Father Time will get you.
Our skin, muscles, bones, and joints suffer as a consequence of getting older. If only there was a supplement that could help us with that.
Oh, that’s right. There is. It’s called collagen.
What Is Collagen?
Collagen is our body's most prevalent protein. Found in cartilage, bones, tendons, skin, and internal organs, it's the main component of our connective tissue.
Collagen comes in 28 different kinds, each with its own functions. Collagen types 1, 2, 3, 4, and 5 are the most frequent, with the most frequent of these being type-1.
Bone broth, bones, ligaments, skin, and shellfish are examples of animal-source meals high in collagen. Even though these are excellent sources of collagen, you probably aren't consuming enough of them. Egg whites and foods rich in vitamin C also play a part in collagen production.
Bone broth, bones, ligaments, skin, and shellfish are examples of animal-source meals high in collagen. Even though these are excellent sources of collagen, you probably aren't consuming enough of them. Egg whites and food rich in vitamin C also play a part in collagen production.
Collagen makes up 33 percent of your body's protein, and your skin is comprised of 75 percent collagen in dry weight.
Collagen molecules can unite to produce fibrils, which are strands of collagen. These fibrils then combine to create collagen fibers, which give our connective tissues and skin structure.
Our connective tissues are responsible for connecting our muscles to our bones, giving your body the assistance it requires.
Seeing how pretty much everything inside of us is made from collagen, it sounds like supplementation with it is the way to go.
The Benefits
We produce less collagen as we age, hence the need for more collagen intake. Because we don't consume enough through our diet, supplementation is vital.
The lack of collagen produced causes a lot of negative effects associated with aging—wrinkles, brittle bones, joint pain, dry skin, you name it.
Skin Benefits
The skin is the most explored of all collagen-related areas. There are too many studies to name that show the positive effects on skin health.
It most definitely moisturizes dry skin, tightens loose skin, eliminates wrinkles, heals wounds, and maybe even reduces cellulite, pores, and the dark circles under your eyes.
With hydrolyzed collagen being used in most studies, that's probably the one you should get.
Joint Benefits
Collagen has also shown a lot of promise regarding joint pain.
Cartilage deteriorates as a part of the aging process, leading to inflammation and bone to bone contact, which causes pain. This happens in part due to our body not producing enough collagen.
Given the role that cartilage deterioration plays in osteoarthritis, it's obvious why collagen helps with improving joint health. Our cartilage is 67-percent collagen, tendons are 90-percent collagen, and ligaments are around 80 percent.
Given the role that cartilage deterioration plays in osteoarthritis, it's obvious why collagen helps with improving joint health. Our cartilage is 67-percent collagen, tendons are 90-percent collagen, and ligaments are around 80 percent.
Hydrolyzed collagen is found to rebuild cartilage, ligaments, and tendons while simultaneously reducing swelling and increasing the range of motion.
Bone Benefits
Bones become more brittle as we age, causing them to break more easily. A study published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism found those broken bones in the elderly increase their risk of death for up to 10 years after the fracture.
Collagen supplements taken daily can help make your bones denser, slowing the aging and assisting your body in producing new bone.
Muscle Benefits
A study by Denise Zdzieblik and colleagues in 2015 showed that men who took 15 grams of collagen daily showed a greater increase in muscle mass and strength than men who weren't taking it. Obviously, both groups in the study were working out daily, so exercise is necessary.
Collagen supplements also help with sarcopenia, or age-related muscle loss, gain muscle mass.
Other Benefits
Collagen can also potentially help reduce the risk of heart disease and increase your general well-being.
Although no studies confirm this, some people claim that it positively affects gut health, mood, and anxiety.
How Much Should I Take?
Take at least 15-20 grams of hydrolyzed collagen once or twice a day to boost your health. If you prefer to take collagen twice a day, you should wait at least 6 hours before consuming it again.
The 15–20-gram dose has been shown to maximize collagen production.
If you're just looking for skincare, taking 10 grams once or twice a day should be enough.
Conclusion
Collagen supplementation offers many health benefits and relatively few recognized side effects.
They can help you build muscle, relieve joint discomfort, slow down bone loss, and improve skin health.
While there may be other benefits, they aren’t backed by research.
Collagen supplements vary in terms of components and collagen type, but any product containing types I and III will fulfill most of your needs.