Collagen is the most abundant protein in the body, making up about 30% of our total protein content. It's essential for the structure and function of our skin, hair, nails, bones, muscles, and joints - so you could say it's pretty important!
As we age, our body's natural production of collagen decreases by roughly 1% a year beginning in early adulthood. This can lead to a number of changes, including wrinkles, sagging skin, hair loss, and brittle nails. Collagen supplements can help to boost collagen levels and improve or delay signs of aging, as well as supporting recovery with active lifestyles.
So, What is Collagen?
Collagen is a fibrous protein, meaning that is made up of long chains of amino acids that are linked together. Collagen is found throughout the body and supports a wide range of functions, but it is most abundant in our skin, hair, nails, bones, muscles, and joints. It is essential for the structure and healthy function of our bodies, providing strength and elasticity to our skin, hair, and nails, as well as supporting strong bones and joints.
Benefits of Collagen for Hair, Skin, and Nails
Collagen supplements can help to improve the health of hair, skin, and nails in a number of ways.
Hair
It can help to reduce hair loss and promote hair growth, while also helping to make hair stronger and thicker. Collagen is essential for healthy hair growth, as we age our bodies produce less collagen which can lead to hair loss. Studies have shown that supplementing collagen can help to reduce or prevent hair loss, and also promote hair growth.
Skin
Collagen is essential for maintaining healthy skin, it helps to keep skin hydrated, plump, and wrinkle-free. Studies have shown that supplementing collagen can improve skin elasticity, hydration, and texture. It can also help to reduce wrinkles, sagging skin, and age spots.
Nails
Collagen can help to strengthen nails and prevent them from breaking or splitting. It can also help to improve the appearance of nails by smoothing ridges and improving general structure leading to length and increasing shine.
What are the other benefits of supplementing collagen?
Collagen is found in all connective tissues, including skin, bones, cartilage, tendons, and ligaments. Collagen provides structure and support to these tissues, as well as elasticity and strength. There are many potential benefits to taking collagen supplements, some of the most well-researched of these include:
Reduced joint pain
Collagen helps to maintain the health of cartilage, the soft tissue that cushions your joints. As noted, with age our bodies produce less collagen which can lead to joint pain and stiffness. Studies have shown that taking collagen supplements can help to reduce joint pain and improve mobility in people with osteoarthritis.
Increased muscle mass
Collagen is important for building and maintaining muscle mass, and age related collagen loss can also lead to decreased muscle tissue. Studies have shown that taking collagen supplements can help to increase muscle mass and strength in people with sarcopenia, a condition characterised by age-related muscle loss.
Improved gut health
Collagen may help to improve gut health by promoting the growth of beneficial bacteria in the gut. Studies have shown that taking collagen supplements can help to increase the number of beneficial bacteria in the gut, and improve digestion. Collagen is generally safe for most people to take. However, it is important to talk to your doctor before taking collagen if you have any health conditions.
Should I Take Collagen Everyday?
Whether or not you should take collagen every day depends on your individual needs and goals. Collagen may help to slow down the ageing process and improve the health of connective tissues. Here are some additional things to consider when deciding whether or not to take collagen:
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Your age; Collagen production begins to decline around the age of 25. If you are over 25, you may be more likely to benefit from collagen daily.
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Your lifestyle; If you are active or participate in sports, you may be more likely to benefit from collagen supplements. Collagen can help to support joint health and reduce the risk of injuries.
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Your diet; If you do not get enough collagen in your diet, you may be more likely to benefit from collagen. Collagen is abundant in foods such as bone broth, gelatin, and collagen-rich meats, however most find supplementing collagen more convenient, tasty and economical.
Does Collagen Help With Hair Growth?
There is some evidence to suggest that collagen supplements may help to speed up hair growth. One study found that women who took collagen supplements for eight weeks experienced an increase in hair thickness and density. Another study found that men who took collagen supplements for 12 weeks experienced a decrease in hair loss.
Does Collagen Help With Acne?
Collagen may help to improve skin hydration, which can help to reduce sebum production and clogged pores. It may also help to increase skin elasticity, which can help to reduce the appearance of scars and blemishes by promoting repair. Collagen may help to improve skin cell turnover, which helps to remove dead skin cells and debris that can clog pores.
What Is The Best Source Of Collagen?
Bovine Collagen
Bovine collagen is a type of collagen that is derived from cows. It is a naturally occurring protein that is found in the connective tissue, bones, cartilage, and hides of cows. There are many potential benefits to taking bovine collagen supplements. Some of the most commonly cited benefits include:
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Improved skin health: Collagen is a major component of the skin, and taking bovine collagen supplements may help to improve skin elasticity, hydration, and reduce the appearance of wrinkles.
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Support for joint health: Collagen is also a major component of cartilage, and taking bovine collagen supplements may help to reduce joint pain and inflammation.
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Promoting healthy hair and nails: Collagen is important for the growth and strength of hair and nails. Taking bovine collagen supplements may help to promote healthy hair and nails.
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Bone health: Collagen is important for the formation and maintenance of strong bones. Taking bovine collagen supplements may help to improve bone density and reduce the risk of osteoporosis.
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Gut health: Collagen is a prebiotic, which means that it feeds the beneficial bacteria in the gut. Taking bovine collagen supplements may help to improve gut health and reduce the risk of digestive problems.
Marine Collagen
Marine collagen is a type of collagen that is derived from fish or marine animals. It is a popular dietary supplement that is believed to offer a variety of health benefits, including:
- Improved skin health: Marine collagen can help to improve skin elasticity and hydration, reduce wrinkles, and make skin appear smoother and plumper.
- Support for joint and bone health: Marine collagen can help to support joint health by reducing inflammation and pain. It can also help to improve bone density and strength.
- Promoted hair growth: Marine collagen can help to promote hair growth by providing the body with the nutrients it needs to produce strong, healthy hair.
- Encouraged lean muscle growth: Marine collagen can help to encourage lean muscle growth by providing the body with the amino acids it needs to build and repair muscle tissue.
- Gut health: Marine collagen can help to support gut health by providing the body with the nutrients it needs to maintain a healthy digestive tract.
Is Supplementing Collagen Effective?
Research suggests that collagen may offer a number of potential health benefits. If you are considering taking collagen supplements, consider talking to your health care professional first. They can help you to determine if collagen is right for you and can recommend a safe and effective dosage.
An additional consideration to keep in mind when looking for a collagen supplement is the quality, and how it is processed. There are many different collagen supplements on the market, so it is important to choose one that is high-quality, and that it is hydrolyzed. Meaning that the collagen has been broken down into smaller molecules that are easier for the body to absorb.
Overall, collagen is a safe and effective supplement that may offer a number of potential health benefits. Collagen supplements can be a great way to improve your overall health and well-being. If you are looking for a way to improve your skin health, reduce joint pain, increase muscle mass, improve gut health, or reduce hair loss, collagen supplements may be a good option for you.