Everything you need to know about Collagen and Its’ Supplements

Everything you need to know about Collagen and Its’ Supplements

Collagen is your body’s most abundant protein. It has a variety of functions, including creating a structure to your skin and aiding blood clotting. Recently, it has gained popularity as a nutritional supplement for shampoos and body lotions. Nevertheless, you can wonder what collagen is and how it works.

What is collagen?

Collagen is the most common protein in your body, making up about a quarter of the total protein content. It is an essential component of bones, skin, muscles, tendons, and ligaments. Many other biological organs, such as blood vessels, corneas, and teeth, are made of collagen. You can think of it as “glue” that holds it all up.  The word collagen derives from the Greek word “kólla,” which meaning “glue.”


What does it do in your body?

Collagen comes in at least 16 different varieties. But there are four main types.

The following is a breakdown of the four main forms of collagen and their functions in the human body:

  1. Type I: This form of collagen, which is made up of densely packed fibers, accounts for 90% of your body’s collagen. It gives skin, bones, tendons, fibrous cartilage, connective tissue, and teeth structure.
  2. Type II: This type is made of loose fibers and is found in elastic cartilage to cushion the joints.
  3. Type III: This type helps to keep muscles, organs, and arteries in place.
  4. Type IV: This type is found in the layers of your skin and aids filtration.

As you get older, your body produces less and less collagen, and its quality gets lower and lower.

One of the visible signs of this is a loss of firmness and suppleness in your skin. Cartilage deteriorates with age as well.

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Nutrients that increase collagen production:

All collagen begins as procollagen.

Procollagen is created by combining two amino acids, glycine, and proline, using Vitamin C.  You may be able to assist your body in producing this essential protein by consuming plenty of the following nutrients:

  • Vitamin C: It is an antioxidant. Citrus fruits, bell peppers, and strawberries contain a lot of them.
  • Proline: Egg whites, wheat germ, dairy products, cabbage, asparagus, and mushrooms contain large amounts of protein.
  • Glycine: Glycine is abundant in pork skin, chicken skin, and gelatin, but protein-containing foods also contain glycine.
  • Copper: Organ meats, sesame seeds, cocoa powder, cashews, and lentils contain high levels.

Furthermore, your body requires a high-quality protein that contains the amino acids required for protein synthesis. Meat, poultry, seafood, dairy, legumes, and tofu are all high in amino acids.


Things that damage collagen

It may be even more critical to avoid the following collagen-destroying behaviors:

  • Consuming an excessive amount of sugar and refined carbohydrates: Sugar inhibits collagen’s ability to repair itself. Reduce the intake of added sugars and refined carbohydrates.
  • Excessive exposure to sunlight: Ultraviolet radiation has been shown to reduce collagen production. Avoid overexposure to the sun.
  • Smoking: Cigarette smoking reduces collagen production. This can slow wound healing and cause wrinkles.

Some autoimmune diseases, such as lupus, can also cause collagen damage.


Supplements for collagen production

Recently, collagen supplements have become increasingly popular. The majority are hydrolyzed, which means the collagen has been broken down to make it easier to absorb. You can also increase your collagen intake by eating foods like pork skin and bone broth. Consuming collagen may provide several health benefits, ranging from joint pain relief to improved skin health.

Here are the 6 benefits of using collagen supplements:


  1. Improves skin health:

Collagen is an essential component of your skin. It strengthens the skin and may increase elasticity and hydration. As you age, your body’s collagen production will decrease, resulting in dry skin and wrinkles.  However, several studies have shown that collagen peptides or collagen supplements can help slow skin aging by reducing wrinkles and dryness. Collagen supplements’ wrinkle-reducing effects have been attributed to their ability to stimulate your body’s collagen production. Taking collagen supplements may also stimulate the production of other proteins that help structure your skin, such as elastin and fibrillin. There are also numerous anecdotal claims that collagen supplements help prevent acne and other skin conditions, but these are unsubstantiated by scientific evidence.

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  1. Helps relieve joint pain:

Collagen helps maintain the integrity of cartilage, which is a rubber fabric that protects joints. The degenerative articulary illnesses such as osteoarthritis increase when the amount of collagen in your body diminishes as you get older. Some research found that consuming supplements of collagen can assist ease osteoarthritis symptoms and lessen total joint discomfort. Researchers have postulated that more collagen could build up in cartilage and encourage collagen-making in your tissues.


  1. Could prevent bone loss:

The use of supplements of collagen may help lower the risk of osteoporosis. They can increase BMD and lower blood protein levels, which drive bone disintegration. BMD is a mineral density measure in your bones, for example, calcium. Weak bones and the development of osteoporosis are connected with low BMD. These results are intriguing, but further human studies are needed to prove the effect of bone health collagen supplements.


  1. Could boost muscle mass:

The tissue consists of collagen, about 1–10% of the muscular tissue. This protein is important to maintain the strength and proper functioning of your muscles. Studies indicate that collagen supplements promote muscle mass increase in the decrease of muscle weight with age in persons with sarcopenia. Researchers have hypothesized that consuming collagen can boost the production of muscle proteins such as creatine and stimulate post-workout muscular growth. More research is needed to explore the potential for muscle mass enhancement in collagen.


  1. Promotes heart health:

Researchers have postulated that the use of supplements of collagen could help minimize the incidence of heart disease. The arteries that deliver blood from your heart to the body; collagen provides structures to arteries. Arteries can become weak without sufficient collagen. This can develop into atherosclerosis, a disease characterized by arterial restriction. The potential for atherosclerosis is heart attack and stroke. Furthermore, their HDL “good” cholesterol levels climbed by 6 percent on average. In the risk of heart disease, particularly atherosclerosis, HDL is a significant factor. However, further studies are required regarding the significance of collagen supplements in cardiac health.


  1. Other health benefits:

Other health benefits can occur in collagen supplements, although they have not been well explored.

  • Hair and nails: Taking collagen can boost your nails’ strength by reducing fragility. It can also increase the growth of your hair and nails.
  • Good health: While this claim does not have scientific proof, some physicians recommend the use of supplements for collagen in the treatment of gut permeability or leaky gut syndrome.
  • The health of the brain: No research has investigated the role of brain-health collagen supplements. Some people say, however, that they boost their mood and minimize anxiety symptoms.
  • Loss of weight: Some think it can lead to weight loss and faster metabolism by taking collagen supplements.

While these possible consequences are prospective, further research is required before definitive findings may be reached.


The Wind-up

The use of collagen is linked to several health advantages and very few recognized hazards. Supplements start by minimizing wrinkles, and dryness might increase the skin’s health. They can also contribute to muscle mass increase and bone loss prevention, and joint pain relief. Many other benefits of collagen supplements have been suggested; however, these claims were not tested extensively. In general, collagen supplements are safe, easy to use, and valuable for their prospective advantages.

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