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 varied kinds, resembling 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. Because of this 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 users have been questioning the identical — is all of the hype round collagen truly price it?
On this information, we’ll look at collagen, its advantages, and what it is best to think about 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 way of life, it’s best to examine in with a well being skilled first.
What’s collagen?
Earlier than discussing its advantages, what’s collagen? Briefly, collagen is probably 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 mass, tendons, ligaments, bones and pores and skin. It holds collectively your muscle mass, tendons, ligaments, bones, pores and skin and promotes wholesome joints and connective tissues.
There are nearly 30 known types of collagen, however sort I is probably 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 varied 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 old, production slows and the prevailing collagen in your physique begins to interrupt down at a sooner price.
When that occurs, you could discover your pores and skin getting wrinklier, your tendons and ligaments turning into much less versatile and your muscle mass shrinking. To stop or delay these results, some individuals 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 sure that your weight loss program contains 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 think about taking collagen dietary supplements (sometimes collagen powder or capsules) if you do not get sufficient collagen from weight loss program alone.
For finest outcomes, consultants advise taking a collagen supplement one hour earlier than figuring out, however all the time examine the label and converse along with your physician earlier than beginning any new wellness routine.
Learn extra: Our 7 Favorite Supplements for Joint Health in 2025
Advantages of collagen
Now that we have lined the basics, let’s discover among the advantages of collagen supplementation.
Builds stronger bones
Bones are filled with collagen, however as you become old, the protein begins to deteriorate — and so does bone well being — resulting in a lower in bone power and density. By incorporating collagen dietary supplements into your weight loss program, you might be able to prevent 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. Through the years, because it wears down, it could possibly result in stiff and achy joints and put you at a better threat for osteoarthritis. The excellent news is that taking collagen dietary supplements has been found to scale back joint ache in bodily lively individuals. It might additionally function a pain reliever for individuals with current joint issues.
Improves pores and skin
Your pores and skin additionally comprises collagen, which provides it elasticity and hydration if you’re younger. As you mature, your pores and skin turns into saggier and extra wrinkly as a result of depleting collagen ranges. Curiously, research have proven that including extra collagen to your weight loss program can enhance pores and skin elasticity, firmness and hydration, visibly lowering the results of growing old.
Promotes wholesome hair
Collagen is created with among the similar amino acids which can be used to construct keratin, the protein that makes up your hair. Due to this connection, there’s 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 referred to as sarcopenia (age-related muscle loss). Fortuitously, research have proven that taking a collagen complement, together with elevated protein consumption and routine resistance train, might assist individuals with sarcopenia construct again muscle power.
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 typically, allergens)
Conventional collagen dietary supplements, and all dietary dietary supplements basically, are produced from animal merchandise, so they are not appropriate in the event you observe a plant-based weight loss program. There are some vegan collagen choices in the marketplace, nevertheless it’s unclear how they evaluate to those produced from animal merchandise. Equally, in case you have any meals allergic reactions, be sure that to learn the label in your collagen dietary supplements totally. In some circumstances, they might comprise widespread allergens like fish or eggs.
Regulation is a grey space
Collagen dietary supplements are regulated as meals (not medication) by the US Food 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 laws and stringent approval course of as prescribed drugs, so it may be tough to search out out in regards to the high quality, purity and security of the elements.
Effectiveness research are restricted
Though there have been research in regards to the effectiveness of collagen (lots of which we have cited above), extra analysis must be accomplished. Additionally, among the current research have been funded by companies that produce collagen dietary supplements, which can raise ethical questions about bias.
Related dietary supplements to collagen
It is troublesome to search out different dietary supplements that replicate the results of collagen as a result of its amino acid make-up is totally different from different proteins. You would strive 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 accessible in complement type.
Should you’re most concerned about how collagen may help enhance your hair, nails and pores and skin, you might think about keratin or biotin, which usually 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.
For extra recommendation on dietary supplements, here are five fitness supplements that are proven to work. Plus, check out these three alternatives to melatonin for higher sleep with out drowsiness the subsequent day.
Some individuals might expertise gentle digestive points like bloating or discomfort after taking collagen dietary supplements. Moreover, in the event 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 do-it-yourself model the place connective tissue and bones are simmered for an extended interval to extract all of the goodness.
