Are there advantages to taking collagen supplements?
Studies have shown that taking collagen supplements could offer a number of advantages.
Potential skin benefits
One of the most popular makes use of of collagen supplements is to assist skin health. Research suggests that taking collagen supplements may enhance certain features of skin health and appearance.
A evaluation of 19 studies that included 1,125 members (95% ladies) between the ages of 20 and 70 found that taking hydrolyzed collagen improved skin hydration, elasticity, and wrinkles compared with placebo treatments (19).
Hydrolyzed collagen is a standard sort of collagen used in supplements that is created utilizing a process referred to as hydrolysis. This process breaks down the protein into smaller pieces, making it simpler for the body to absorb (20).
Quite a lot of studies have shown that taking collagen supplements may improve skin hydration and elasticity and reduce the looks of wrinkles.
Nonetheless, understand that many of those studies had been funded by corporations that manufacture collagen merchandise, which may have influenced the research results (21, 22).
The doses of collagen proven to be effective for bettering pores and skin health in research research range, although most research have used 2.5-15 grams per day for 8 weeks or longer (23, 24).
Potential advantages for bones
In addition to bettering some facets of skin well being and appearance, collagen supplements may offer a couple of other benefits.
One examine checked out the effects of taking collagen supplements in 102 women in postmenopause who had lowered bone mineral density (BMD).
Those that took 5 grams of collagen peptides per day for 1 yr had vital will increase in BMD of their spine and femur (a bone in the decrease leg) compared with contributors who took a placebo (25).
A observe-up study in 31 of these women found that taking 5 grams of collagen each day for a complete of four years was related to a progressive increase in BMD.
The researchers discovered that participants’ BMD elevated by 5.79-8.16% within the spine and by 1.23-4.21% within the femur through the observe-up period (26).
These findings recommend that taking collagen supplements long-term could help increase bone mineral density in people in postmenopause, who’re at a higher danger of creating osteopenia and osteoporosis.
What’s extra, one evaluation article concluded that taking oral collagen supplements diminished participants’ signs related to osteoarthritis, together with stiffness (27).
Collagen supplements might present different health benefits as effectively, such as improving physique composition in certain populations when combined with resistance training (28).
It’s vital to note that studies noticed these beneficial effects of taking collagen primarily in older girls with low bone mineral density.
Subsequently, collagen supplements might not have the same results in different populations, resembling males, those who are younger, or those who don’t have low bone mineral density.
Do collagen supplements have unintended effects?
Collagen supplements have a superb safety profile and usually are not related to hostile uncomfortable side effects.
Nonetheless, manufacturers often mix collagen with other components in supplements. Sure substances could pose health dangers, similar to herbs and excessive ranges of vitamins in supplements formulated to help the well being of the pores and skin, nails, and hair (29).
For example, dietary complement ingredients akin to natural extracts might work together with generally prescribed medications, and a few aren’t safe for people who find themselves pregnant or breastfeeding.
What’s more, some supplements that include collagen might also include megadoses of nutrients like biotin, which may interfere with laboratory checks for heart and thyroid perform.
This and different vitamins and minerals might cause well being points if you are taking them in high doses for a long time (29).
So, whereas supplements that comprise only collagen are unlikely to cause any unintended effects, it’s important to learn labels and perceive the potential dangers of supplements containing collagen mixed with other ingredients.
If you’re taking other medications or you’re pregnant or breastfeeding, make sure to speak with a healthcare skilled before you start taking supplements.
Collagen supplements vs. protein
It’s essential to note that you don’t must eat collagen or take collagen supplements to support your body’s collagen levels or bone health.
The truth is, you can assist your physique make collagen and maintain healthy collagen ranges and bone tissue by simply including sufficient top quality protein, vitamin D, calcium, vitamin C, and zinc in your weight-reduction plan (30, 31, 32).
Consuming a balanced weight loss program with a bit more protein is especially helpful for ライフプラス クチコミ sustaining muscle tissue and bone as you get older. Consultants suggest consuming greater than 0.36 grams of protein per pound (0.Eight grams per kg) of your physique weight for this objective (30).
To help this, combine this protein-rich eating regimen with physical exercise, especially resistance coaching and weight bearing exercise (30).
Collagen supplements might assist promote the well being of the skin and skeletal system and will help improve signs associated to osteoarthritis. They’re thought-about safe on their very own but might include other substances that aren’t appropriate for everybody.