5 Reasons to Increase Collagen Intake https://www.ba-bamail.com/content.aspx?emailid=34709
Collagen is one of those poorly understood
ingredients, the true health benefits of which are much more than skin
deep. Contrary to popular belief, skin elasticity is far from being the
only way our body utilizes collagen. As a matter of fact, collagen is
the most common protein in the human body, making up the connective
tissue in your skin, ligaments, tendons, and muscles, which renders it a
crucial ingredient for the maintenance and improvement of health in
general.
With age, the level of collagen in the body
tends to drop, which results in decreased skin elasticity, muscle loss
and poorer lubrication in the joints, to name a few. There is scientific
evidence suggesting that a higher collagen intake may slow down these
destructive processes and even improve certain age-related conditions.
In this article, we’ll focus on 5 proven health effects of collagen and
explain how a higher intake or supplementation of collagen can benefit
aging adults.
1. Improves Skin Elasticity and Hydration
Collagen is primarily associated with skin
benefits, and that isn't surprising at all given the abundance of
scientific evidence suggesting that it can strengthen the skin, reduce
the appearance of wrinkles, improve skin elasticity and make it more
plump and hydrated. This is because collagen is one of the important
building blocks of the skin.
Interestingly, however, none of these articles discuss the effect of
collagen-containing skincare, such as creams and serums, on the skin,
but the results regarding collagen supplements are quite promising.
Studies show that ingesting collagen helps stimulate collagen production
in the body, as well as increases the production of other proteins
associated with skin firmness and hydration, namely elastin and
fibrillin.
This means that consuming more collagen with food or taking a collagen
supplement will benefit those who suffer from dry skin and signs of skin
aging, such as wrinkles and crepey skin.
2. Prevents Bone Loss
Human bones are primarily made of collagen, and as we age and the
production of collagen decreases, bones tend to slowly lose their
density, ultimately contributing to the development of osteoporosis.
Research shows that this degenerative process can be slowed down when a
person takes a collagen supplement.
In one study, a 5-gram daily dose of collagen combined with calcium
significantly prevented bone degeneration in menopausal women, a
category with an especially increased risk of bone fractures. Apart from
that, taking collagen supplements may also help strengthen the bones by
preventing demineralization.
This loss of minerals, such as calcium, from the bones is one of the
leading causes of osteoporosis, and according to one article, taking
collagen daily helps re-mineralize the bones by 7% over a course of a
year. Thus, collagen supplementation promotes strong bones and slows
down the development of osteoporosis.
3. Helps You Gain and Retain More Muscle
Collagen is one of the essential components of muscle tissue, and some
researchers believe that age-related muscle loss (sarcopenia) may be
partially caused by a reduction in collagen production. One study
researched the effect of a collagen supplement on men past the age of 65
suffering from sarcopenia by creating a 12-week exercise plan for the
participants and either giving them 15 grams of collagen peptide powder
daily or a placebo.
The group that took the supplement ended up building significantly more
muscle mass and strength than those who took the placebo, suggesting
that collagen supplementation may help build muscle mass by promoting
the growth of muscle proteins, such as creatinine. Still, it's the only
known study on the topic and it would certainly be interesting to find
out whether the same effect would be replicated in women and younger
adults.
4. Supports Heart Health
One more role collagen plays in our body is
to give structure to the arteries, and the lack of the protein can make
one's arteries weaker, more fragile, and more susceptible to
atherosclerosis. One study suggests that a 16-gram daily intake of
collagen supplements over the course of 6 months improved artery
stiffness in healthy adults.
The supplement also helped increase the level of the "good" HDL
cholesterol levels in the participants' blood, which is a good marker,
since HDL cholesterol helps prevent cardiovascular issues. Needless to
say, it would be excellent to hear of more studies to confirm these
claims.
5. Relieves Joint Pain and Osteoarthritis
It seems like joint pain is so common, and the older we get, the worse
it becomes. This is mostly due to the wear and tear our joints
experience through the years, and the spongy cartilage that protects our
bones from rubbing together and the tendons that stabilize the joints
are the most susceptible to damage.
Collagen is an essential ingredient in connective tissue, and tendons
and cartilage are no exception, so it makes perfect sense that taking a
collagen supplement can slow down or restore damage brought about by
osteoarthritis. What IS surprising, however, is that just 8-12 grams of a
hydrolyzed collagen supplement daily has also been proven to reduce
joint pain.
In one article, adults suffering from osteoarthritis took 2 grams of
collagen every day for 70 days, which resulted in a significant
reduction in pain and an increased ability to engage in physical
activity. Similar results in pain reduction were replicated in athletes
who took 10 grams of collagen for 6 months, which is very promising,
especially given that athletes suffer from a lot more joint damage than
most people.