Collagen supplements are becoming increasingly popular these days (Image via Pexels @Anna Shvets)

What is collagen? Benefits, food sources and dosage

Nowadays, many people take collagen pills daily or add collagen powder to their morning drinks for the health of their skin, joints, and hair.

Although the consumption of collagen supplements and other collagen-based goods is on the rise, most people do not understand what collagen is or what it achieves in the body.

This article will help you understand everything you need to know about collagen, what it does in the body, and whether taking collagen supplements is worth it.


What is collagen?

Collagen is a type of protein. It is, in fact, the most prevalent structural protein in animals.

Structural protein is the protein that makes up the structure or structure of cells and tissues, and there are 28 known types of collagen. 90% of the collagen in the human body is Type I Collagen.

The amino acids glycine, proline, and hydroxyproline make up most types of collagen. These amino acids form three strands that make up the property Triple Helix collagen structure.

Connective tissues, skin, tendons, bone, and cartilage contain collagen. It plays important functions in cellular activities, including:

  • tissue repair
  • immune response
  • Cell communication and migration, an essential mechanism for tissue preservation

Fibroblasts, which are connective tissue cells, create and retain collagen. As people age, their collagen fragments break down; The function of fibroblasts decreases, collagen formation slows down.

Together, these changes, including the loss of elastin – an important structural protein – lead to symptoms of aging, such as sagging skin and wrinkles.


Collagen benefits

for skin

One of the most popular applications of collagen supplementation is to promote healthy skin. Research suggests that taking collagen supplements can improve the health and appearance of the skin.

Hydrolyzed collagen was found to improve skin hydration, suppleness, and wrinkles compared to placebo treatments in dimensional analysis From 19 studies involving 1,125 individuals (95% women) aged 20 to 70 years.

Several studies have shown that collagen supplements can improve skin moisture and elasticity and reduce the appearance of wrinkles.

for bones

One study examined the effects of collagen supplementation in 102 postmenopausal women with low bone mineral density (BMD).

Those who took five grams of collagen peptides daily for one year showed a greater increase in bone mineral density (BMD) in the spine and femur (bone in the lower leg) than those who took placebo.

Follow-up research in 31 of these women found that daily use of five grams of collagen for four years was associated with increased BMD. During the follow-up period, the subjects’ BMD increased by 5.79-8.16% in the spine and by 1.23-4.21% in the Thigh bone.

Long-term collagen supplementation may increase bone mineral density in postmenopausal women who are at increased risk of osteoporosis and osteoporosis.


Food sources of collagen

Collagen is found in all mammals, and its concentration is highest in the skin and joints.

Here are some examples of collagen-rich foods: animal bones, skin, and ligaments, such as chicken skin, jointed seafood, such as fish skin, and jellyfish products produced from animal bones and ligaments, including bone broth.

Since the body produces collagen from amino acids, you can boost collagen formation by consuming appropriate amounts of protein from foods such as poultry, fish, beans, and eggs.

In addition to amino acids, various nutritional components are required for collagen synthesis and maintenance.

For example, vitamin C is required for collagen synthesis, so low or insufficient levels of vitamin C can affect collagen. Produce. Therefore, eating plenty of foods rich in vitamin C can support collagen formation. Try citrus fruits, peppers, vegetables, and berries, for example.

A diet rich in healthy phytochemicals may promote healthy skin by reducing inflammation and blocking collagen decay.


Dosage

Health authorities have not issued any official recommendations regarding the daily dose of collagen. Therefore, the amount of collagen you should consume depends on the type and purpose of your consumption.

hydrolyzed collagen

Hydrolyzed collagen is one of the most commonly used types of supplements, as it is absorbed more quickly than other types. In powder form, it can be added to hot and cold drinks, soups, and even baked products and other dishes.

A 2019 analysis of clinical research found that daily consumption of 2.5 to 15 grams of hydrolyzed collagen peptides may be safe and beneficial.

Joint pain, skin health and hydration can be relieved with a reduced daily dose of 2.5 grams. An increase to five grams per day can increase bone density.

Daily doses greater than 15 grams of these peptides can be used primarily to boost muscle mass and body composition.


Collagen in its original form

Several human studies have indicated that daily doses of 10-40 mg of undenatured collagen may promote joint health (34Trusted Source, 35Trusted Source).

Gelatin is rarely sold as a dietary supplement. Instead, this type of hot collagen is usually included in gelatinous treatments. It can also be added to sauces, soups, and smoothies for an extra boost of collagen proteins, although there is little evidence to support this particular application’s dosing recommendations.

Before using the supplement, it is best to indicate the serving size specified on the package.

Dosage recommendation from the manufacturer

Most collagen supplements have a suggested daily dose in the package. Powdered supplement packets often recommend 1-2 scoops (or tablespoons) per day, while capsule or chewable supplement packets might suggest two.

Depending on the supplement, the collagen content in these servings can vary greatly; Therefore, check the Nutrition Facts label for specific dosing information.


away

The body produces collagen naturally, but you can also take it through supplements and certain meals, which can improve the health of your skin, bones, and other tissues.

A balanced diet rich in protein, vitamin C, vitamin D and zinc provides a healthy and cost-effective alternative to dietary supplements. By combining this with regular exercise, you can reduce age-related collagen and bone loss.


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