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Professionals and Cons, Vitamin, and Extra

Collagen is a protein liable for wholesome joints and pores and skin elasticity, or stretchiness. It’s in your bones, muscle tissue, and blood, comprising three quarters of your pores and skin and a 3rd of the protein in your physique.

As you age, your present collagen breaks down, and it will get tougher in your physique to provide extra. Because of this, many individuals flip to collagen dietary supplements. These dietary supplements are often powders, although there are additionally capsules and liquid dietary supplements accessible.

Collagen can also be produced naturally within the physique by combining amino acids, the constructing blocks of proteins present in meals. To supply collagen, your physique wants:

  • Proline: present in egg whites, dairy, cabbage, mushrooms, and asparagus
  • Glycine: present in pork pores and skin, rooster pores and skin, and gelatin, and quite a lot of different protein-rich meals
  • Vitamin C: present in citrus fruits and bell peppers
  • Zinc: present in beef, lamb, pork, shellfish, chickpeas, lentils, beans, milk, cheese, and varied nuts and seeds
  • Copper: present in organ meats, cocoa powder, cashews, sesame seeds, and lentils

Vitamin Info

Fourteen grams of collagen peptide (complement) accommodates:

  • Energy: 50
  • Protein: 12 grams
  • Fats: 0 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Sugar: 0 grams

The identical quantity of collagen peptide additionally accommodates 29 milligrams of calcium, 44.9 milligrams of sodium, and 0.98 milligrams of potassium.

Potential Well being Advantages of Collagen Dietary supplements

As a result of it makes up so many vital elements of our our bodies, collagen isn’t solely helpful however important to sustaining good well being. Nevertheless, the advantages of collagen dietary supplements are nonetheless debated. Whereas there may be affordable proof that they assist keep hydrated pores and skin and relieve osteoarthritis ache, extra analysis is required into much less well-understood advantages, corresponding to reducing blood strain and blood sugar ranges.

Listed below are some generally cited advantages of collagen dietary supplements:

Stronger Bones

As you age, your bones develop into much less dense and extra brittle, breaking extra simply and taking longer to heal. Research have proven that every day collagen dietary supplements might help make your bones denser, slowing the getting old course of that makes them brittle and serving to your physique to provide new bone.

Pores and skin Elasticity and Hydration 

Oral collagen dietary supplements have been proven to enhance pores and skin hydration and elasticity for older individuals. They could additionally assist to minimize wrinkles.

Thicker Hair

Whereas extra males go bald, many ladies additionally expertise hair loss or thinning as they age. In a single examine, a gaggle of ladies with thinning hair noticed important will increase of their hair’s amount, scalp protection, and thickness whereas taking every day collagen dietary supplements.

More healthy Nails

Some individuals’s nails break extra simply than others, and don’t develop as quick. One examine in a gaggle of ladies confirmed quicker nail development and fewer damaged or chipped nails after solely 4 weeks of every day collagen dietary supplements.

Diminished Osteoarthritis Ache

For individuals with knee osteoarthritis, oral collagen dietary supplements would possibly act as a gentle ache reliever and enhance joint operate. It could take about three to 5 months of every day therapy earlier than you see these enhancements.

Elevated Muscle Mass

A mixture of collagen peptide dietary supplements and power coaching might doubtlessly assist improve muscle mass and power.

Potential Dangers of Collagen Dietary supplements

Unwanted effects of collagen dietary supplements are uncommon. In case you’re pregnant or breastfeeding, chances are you’ll need to maintain off on taking a collagen complement for now, since there isn’t but sufficient analysis to return to any conclusions about their security.

More healthy Options

The results of collagen dietary supplements proceed to be researched and debated. As an alternative of shopping for these dietary supplements, you may all the time assist your physique make extra collagen naturally by guaranteeing your eating regimen is filled with wholesome meals.

To supply collagen, your physique places the amino acids glycine and proline along with different amino acids together with vitamin C, zinc, and copper. You’ll be able to assist your physique produce extra collagen by consuming numerous glycine- and proline-rich meals like rooster, beef, fish, dairy, eggs, and beans. For vitamin C, zinc, and copper, you must also remember to eat meals like citrus fruits, tomatoes, leafy greens, shellfish, nuts, and entire grains.

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