11 Evidence-Based Health Benefits of Collagen Supplements

Introduction

To acquire beautiful skin and well-being, people search for the best creams and supplements without proper research. This research is often followed because of the most-viewed advertisements or youtube without any evidence. It’s important to know more about the ingredients before including them in your daily life. Collagen is a vital protein found in abundance throughout our bodies that plays a paramount role in sustaining the structure and function of various tissues, including the skin, bones, tendons, and ligaments.

Collagen supplements and collagen-rich foods are popular because of the health benefits that come with them. In this blog, we are going to explore 11 evidence-based health advantages of collagen supplements, backed by scientific research and studies. From rejuvenating the skin to boosting joint health, improving bone strength, and sustaining gut health, collagen supplements have it all. We will delve into the scientific proof that will help us understand collagen better.

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Scientifically Proven Benefits of Collagen

Collagen supplements have recently gained attention and there are beauty creams that include collagen in them. Apart from this, there are beauty supplements that have collagen as a primary part of them. Let us dive into the 11 evidence-based health benefits of collagen supplements:

Improved Skin Health

The National Library of Medicine published a research study called, ” A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study”. In this study, the researchers invited 72 participants who were observed for 4 weeks. It concluded on a note that participants who were consuming collagen supplements had improved skin elasticity, hydration, and overall appearance. It can help lower wrinkles and fine lines, increase skin moisture, and foster a more youthful complexion.

Provides Relief to Joint Pain 

A 24-week study by the National Library of Medicine researched athletes who were given collagen supplements. The title of the research ” 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain” was named apt. This research concluded that as collagen is a major part of cartilage it cushions and protects the joints. In this way, collagen supplementation can ease joint pain and enhance joint function in individuals with osteoarthritis and other joint disorders.

Enhances Bone Health

In 2018, The National Center for Biotechnology Information conducted research that proved Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women. These peptides provide structural support to bones and help hold their strength. Taking collagen supplements helped the women from the study to stimulate bone formation, boost bone mineral density, and lower the risk of conditions like osteoporosis.

Increases Muscle Mass

In 2015, The National Center for Biotechnology Information researched that Collagen peptide supplementation in combination with resistance training improves body composition and muscle strength in elderly sarcopenia men. It is vital for muscle growth and maintenance. In addition, muscular strength is significantly improved after collagen peptide intake compared with the training schedule plus placebo.

Supports Gut Health

In 2020, ScienceDirect researched the effect of a high-collagen peptide diet on the gut microbiota and short-chain fatty acid metabolism. Collagen contains the amino acids glycine, proline, and glutamine, which are advantageous for the integrity and function of the gut lining. These supplements help relieve digestive issues, such as leaky gut syndrome, by stimulating gut barrier health.

Heals Wound

Clinical Review published a study on the role of collagen in wound management in 2011. The study concluded that collagen is implicated in the formation of new skin tissue and plays a critical role in wound healing. Moreover, collagen supplementation can accelerate wound healing and improve the quality of scar tissue.

Improves Hair and Nail health 

It is evident that collagen is a key element of hair and nails, and taking collagen supplements facilitates their growth and strength. In 2017, the National Center for Biotechnology Information conducted research that oral supplementation with specific bioactive collagen peptides improves nail growth and lessens symptoms of brittle hair. 

Aids to Heart Health

In 2017, the National Center for Biotechnology Information conducted research on the Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. Collagen provides a facility to the arteries and helps preserve their elasticity. The research indicates that collagen supplementation helps lower blood pressure, improve blood flow, and reduce the risk of heart-related conditions.

Supports Liver

Glycine, an amino acid rich in collagen, is known to support liver function and detoxification. In 2017, the National Center for Biotechnology Information concluded research that Collagen I promotes hepatocellular carcinoma cell proliferation by regulating the integrin β1/FAK signaling pathway in nonalcoholic fatty liver. So basically collagen supplementation helps protect the liver from damage caused by alcohol consumption and other toxins.

Enhances Brain Health

Collagen has the amino acid hydroxyproline, which is concerned with the production of neurotransmitters. In 2020, the National Library of Medicine conducted research on the effects of Collagen Hydrolysates on Human Brain Structure and Cognitive Function. The study suggests that collagen supplements enhance cognitive function, improve memory, and relieve symptoms of stress and depression.

Caters to Weight management

Collagen protein stimulates satiety, leading to a reduction of calorie intake and improving weight management. In 2019, the National Library of Medicine conducted research on the effect of Oral Ingestion of Low-Molecular Collagen Peptides Derived from Skate Skin on Body Fat in Overweight Adults. Incorporating collagen-rich food in your diet or a supplement helps curb appetite and sustain healthy weight loss.

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Conclusion

As you consider including collagen supplements in your daily routine, please keep in mind that they are not a magical solution. They work best when accompanied by a healthy lifestyle, including a balanced diet, daily exercise, and sufficient sleep. In your search for optimal health, remember that collagen supplements are just one piece of the riddle. 

Sustaining overall wellness needs a holistic approach, handling multiple factors such as nourishment, exercise, stress management, and sleep cycle. As the scientific study continues to advance, you can expect further insights into the possible benefits of collagen supplements. Stay curious, stay informed, and prioritize your well-being as you steer through the vast display of health options open to you.