What is Collagen?
Collagen is the most abundant protein in the human body. It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles. Collagen gives skin its structure and strength. It plays an important role in replacing dead skin cells and healing wounds.
Why Our Bodies Produce Less Collagen As We Age
Our bodies produce less and poorer quality collagen as we grow older. The production of collagen in the body begins declining around age 25. As collagen production decreases with age, the structural integrity of skin weakens. Skin becomes saggy and develops wrinkles and fine lines. Joints lose their flexibility and become stiff and painful. In short, the symptoms of aging become more visible.
Can Taking Collagen Supplements Increase Collagen Levels in the Body?
Yes, taking a collagen supplement can boost collagen levels in the body. Collagen supplements supply extra collagen to compensate for our bodys reduced capacity to produce it naturally after 25 years of age. They provide amino acids that are essential building blocks for the production and maintenance of collagen.
What Are the Benefits of Taking Collagen?
Research shows that collagen supplements may provide the following key benefits when taken regularly:
1. Reduce Visible Signs of Skin Aging
Taking a collagen supplement for several weeks can improve skin hydration, elasticity thickness, and smooth the appearance of wrinkles. A 2019 study found a significant reduction in eye wrinkle depth after ingesting 2.55 grams of collagen daily for 8 weeks.
2. Relieve Joint Pain & Degeneration
Collagen supplements have shown considerable ability to reduce inflammation and pain associated with osteoarthritis. A 24-week study gave some participants a collagen supplement while others received a placebo. The collagen group reported significantly less joint pain than the placebo group and were better able to engage in physical activity.
3. Improve Muscle Mass & Performance
Collagen peptide supplements combined with resistance training for 12 weeks increased fat-free mass and muscle strength in men aged 1835 in one study. Participants gained significantly more muscle mass than those who only did resistance training.
4. Support Heart Health
Some early evidence shows collagen supplements may reduce risk factors associated with heart disease. Two studies found that giving postmenopausal women collagen supplements significantly increased their good HDL cholesterol levels while also decreasing arterial stiffness.
5. Help Leaky Gut
Collagen protein from supplements gets digested into small peptides in the gut which can help heal leaky gut and support intestinal health. Studies indicate that collagen supplements increase the production of tight junction proteins, reducing intestinal permeability and endotoxemia.
6. Guard Liver Health
Research indicates that taking a collagen supplement may reduce elevated liver enzymes and guard overall liver health. One study gave participants with nonalcoholic fatty liver disease (NAFLD) a collagen peptide supplement for 3 months. It improved four key liver enzyme markers by over 50% on average.
7. Boost Hair Thickness & Growth
Collagen is also a fundamental building block of hair. Supplementing protein sources like collagen promotes thicker hair growth according to dermatologists. One study found that women who took a supplement with key minerals and nutrients including collagen saw 12% thicker hair after three months.
8. Improve Nail Health
Taking collagen may also benefit brittle nails, helping boost their thickness and reduce cracking and peeling. One study had 25 participants take 2.5 grams of a collagen supplement once daily for 24 weeks. At the end, they showed a 12% average increase in nail growth rate and 42% drop in broken nails.
How Long Does it Take to See Results From Taking Collagen?
Many studies indicate it can take around 6-12 weeks of consistently taking a collagen supplement once per day to see noticeable results. Skin benefits like less visible wrinkles, increased skin elasticity, and moisture may become apparent after 3 months (12 weeks) of collagen use.
How to Take Collagen for Maximum Effectiveness
Here are some tips to maximize the potential benefits of taking a collagen supplement:
Take it Consistently
Be diligent about taking your daily collagen dose to ensure your bodys collagen stores get continually replenished over months and years.
Pair Collagen With Vitamin C
Take your collagen supplement with foods or drinks high in vitamin C like oranges or lemon water to boost your bodys collagen absorption levels.
Time it Right
Take collagen supplements in the morning on an empty stomach at least 30 minutes before eating breakfast for optimal digestion and delivery of amino acids into the bloodstream.
Choose Hydrolyzed Collagen
Look for a hydrolyzed collagen supplement, which means the collagen protein is broken down into smaller peptides for better absorption by the body to realize the benefits.
So if you want to fight visible aging, promote gut health, keep your joints supple, and enjoy thicker, shinier hair - make collagen supplements part of your daily routine. Be patient and consistent with your usage and track how your skin, hair, nails, and joints feel after 3 months. Chances are youll be pleased with the improvements you see!
FAQs
What is the best time of day to take collagen?
The best time to take collagen is in the morning on an empty stomach, at least 30 minutes before eating breakfast. This allows optimum absorption of the amino acids into your bloodstream.
When will I see results from taking collagen?
It typically takes 6 to 12 weeks of consistent daily collagen use to see noticeable benefits. Effects like improved skin elasticity, less visible wrinkles, and thicker hair may become apparent after 3 months.
Is collagen vegan or kosher?
No, most collagen supplements are not vegan or kosher because they are made from animal parts such as fish scales or cow hides. However, there are some vegan collagen alternatives made from plant sources.
Can men also take collagen supplements?
Yes, collagen supplements can benefit both men and women. Studies show collagen may help improve muscle mass, joint health, skin elasticity, and cardiac health in aging men. So collagen is not just for women.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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