It might be simple to mistake collagen as only a powder you should buy in your native well being retailer. As a matter of truth, collagen is available in numerous types, corresponding to lotions, gummies and — sure — powders.
As our our bodies age, our potential to supply collagen reduces over time, which dangers our pores and skin well being and joint features deteriorating. For this reason it is useful to incorporate collagen in your weight loss program. However what’s one of the simplest ways to do this? A number of Reddit customers have been questioning the identical — is all of the hype round collagen truly value it?
On this information, we’ll study collagen, its advantages, and what it is best to take into account earlier than including it to your weight loss program. It is vital to notice that when including one thing to your weight loss program or life-style, it’s best to test in with a well being skilled first.
What’s collagen?
Earlier than discussing its advantages, what’s collagen? In brief, collagen is essentially the most plentiful protein within the human physique and accounts for one-third of all protein. It serves as a connective constructing block that holds collectively your muscle tissue, tendons, ligaments, bones and pores and skin. It holds collectively your muscle tissue, tendons, ligaments, bones, pores and skin and promotes wholesome joints and connective tissues.
There are practically 30 identified kinds of collagen, however kind I is essentially the most prevalent (it exists in all connective tissue and makes up 90% of all collagen within the physique). Sorts II, III and IV are additionally widespread and located in numerous elements of the physique, together with your joints, kidneys, ears and blood vessels.
All of this leads us to a different pertinent query: What’s collagen good for? Your physique naturally makes collagen by combining a number of amino acids (like proline and glycine) with zinc, vitamin C and copper. As you become older, manufacturing slows and the prevailing collagen in your physique begins to interrupt down at a quicker charge.
When that occurs, it’s possible you’ll discover your pores and skin getting wrinklier, your tendons and ligaments changing into much less versatile and your muscle tissue shrinking. To forestall or delay these results, some folks make up for what their physique has misplaced by consuming collagen-rich meals or collagen dietary supplements.
Including collagen to your weight loss program
Should you’re trying to amp up your wholesome collagen manufacturing, it is best to be certain that your weight loss program consists of meals with these important elements:
- Bone broth
- Fish and shellfish
- Rooster
- Pork pores and skin
- Eggs
- Beans
- Citrus
- Bell peppers
- Nuts
Consuming a well-balanced weight loss program with a mix of those meals is one of the simplest ways to spice up the collagen protein in your physique. It’s also possible to take into account taking collagen dietary supplements (usually collagen powder or capsules) if you don’t get sufficient collagen from weight loss program alone.
For greatest outcomes, consultants advise taking a collagen complement one hour earlier than understanding, however all the time test the label and converse along with your physician earlier than beginning any new wellness routine.
Learn extra: Our 7 Favourite Dietary supplements for Joint Well being in 2025
Advantages of collagen
Now that we have coated the basics, let’s discover a number of the advantages of collagen supplementation.
Builds stronger bones
Bones are stuffed with collagen, however as you become older, the protein begins to deteriorate — and so does bone well being — resulting in a lower in bone energy and density. By incorporating collagen dietary supplements into your weight loss program, you could possibly stop some bone loss and scale back your threat of bone-related issues, together with osteoporosis and fractures.
Decreases joint ache
Collagen additionally works along with cartilage to maintain your joints correctly functioning. Over time, because it wears down, it will probably result in stiff and achy joints and put you at the next threat for osteoarthritis. The excellent news is that taking collagen dietary supplements has been discovered to scale back joint ache in bodily energetic folks. It could additionally function a ache reliever for folks with present joint issues.
Improves pores and skin
Your pores and skin additionally incorporates collagen, which supplies it elasticity and hydration if you’re younger. As you mature, your pores and skin turns into saggier and extra wrinkly on account of depleting collagen ranges. Apparently, research have proven that including extra collagen to your weight loss program can enhance pores and skin elasticity, firmness and hydration, visibly lowering the consequences of growing older.
Promotes wholesome hair
Collagen is created with a number of the identical amino acids which can be used to construct keratin, the protein that makes up your hair. Due to this connection, there may be some proof that consuming extra collagen might assist along with your hair well being by selling progress, lowering thinning and slowing graying.
Provides muscle mass
Muscle tissue consists of as a lot as 10% collagen. When the collagen in your physique begins to interrupt down, you might lose muscle mass and doubtlessly develop a situation known as sarcopenia (age-related muscle loss). Luckily, research have proven that taking a collagen complement, together with elevated protein consumption and routine resistance train, might assist folks with sarcopenia construct again muscle energy.
Drawbacks to collagen dietary supplements
Regardless of these advantages, there are additionally a handful of drawbacks to collagen dietary supplements that it is best to keep in mind earlier than incorporating them into your routine.
They comprise animal merchandise (and generally, allergens)
Conventional collagen dietary supplements, and all dietary dietary supplements usually, are created from animal merchandise, so they don’t seem to be appropriate in case you observe a plant-based weight loss program. There are some vegan collagen choices in the marketplace, however it’s unclear how they evaluate to those created from animal merchandise. Equally, you probably have any meals allergic reactions, ensure to learn the label in your collagen dietary supplements completely. In some circumstances, they could comprise widespread allergens like fish or eggs.
Regulation is a grey space
Collagen dietary supplements are regulated as meals (not medication) by the US Meals and Drug Administration, that means their elements and manufacturing aren’t monitored by an official governing physique. These merchandise aren’t topic to the identical rules and stringent approval course of as prescribed drugs, so it may be tough to seek out out concerning the high quality, purity and security of the elements.
Effectiveness research are restricted
Though there have been research concerning the effectiveness of collagen (lots of which we have cited above), extra analysis must be carried out. Additionally, a number of the present research have been funded by corporations that produce collagen dietary supplements, which can increase moral questions on bias.
Related dietary supplements to collagen
It is tough to seek out different dietary supplements that replicate the consequences of collagen as a result of its amino acid make-up is completely different from different proteins. You would attempt boosting your consumption of glycine and proline, the important thing amino acids which can be concerned in creating collagen. They’re most frequently present in protein-rich meals like meat and poultry, however they’re additionally out there in complement kind.
Should you’re most interested by how collagen might help enhance your hair, nails and pores and skin, you might take into account keratin or biotin, which generally come within the type of shampoos and salon therapies however are additionally offered as dietary dietary supplements. Biotin can also be present in sure meals, together with legumes, egg yolks, nuts and avocados.
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Some folks might expertise delicate digestive points like bloating or discomfort after taking collagen dietary supplements. Moreover, in case you’re allergic to widespread collagen sources like eggs or fish, taking dietary supplements derived from these elements can set off reactions.
It is bone broth, particularly the selfmade model the place connective tissue and bones are simmered for an extended interval to extract all of the goodness.
