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Collagen is an important part of the bones , muscles , hide and other various parts of the body . Collagen supplements are commonly taken by many people to support joint and pelt health ; however , the enquiry here is , do they actually avail ?
What is Collagen?
Collagen is an important protein which is chance in teemingness in the organic structure . It is the elemental component of connective tissue , which organise many region of the body , such as ligaments , tendon , muscles and skin.(1)There are many important functions of collagen , which dwell of giving your peel strong suit and giving the bone and the haggard arrangement its structure.(2 )
How Many Types Of Collagen Are There?
There are 28 shape of collagen and we are mentioning here the four commonest collagen types which are:(1 )
Type I : This is commonest eccentric of collagen present in all the connective tissues .
Type ll : This type of collagen is present in intervertebral phonograph record and joints .
Type lll : This type of collagen is the principal component of reticular fiber that are present in the blood vessels and skin .
Type lV : This type of collagen is part of theinner ear , kidneys and eye lens .
Collagen supplements are trending and have been increasing in popularity in the last few eld . Most of them are hydrolyzed in form meaning that the collagen has been break down for easy absorption by the body .
Collagen accessory are commonly useable in pulverization shape ; however , can also be present in capsules . The type of collagen present in supplements differ where some have one or two type , whereas some have up to five forms of collagen .
There are many food , which can of course increase the collagen intake , such as pearl broth and porc skin .
What are the Foods Having Collagen?
Foods which have gelatin in them , such as bone broth , put up collagen . Gelatin is a protein pith , which is express from collagen and processed.(3)Collagen is present in the connective tissues of fauna and hence food like chicken skin , beef , pork skin and Pisces are good source of collagen.(3 )
Vitamin Cis another of import vitamin for deductive reasoning of collagen , so one should also consume foods , which are full-bodied in this vitamin like citrus yield , bell black pepper and broccoli.(2 )
Additional research is postulate to interpret if eating nutrient rich in collagen helps in increasing the levels of collagen in the body , as it may not have benefit like supplements do . The collagen present in the food is break in down by the digestive enzymes into dissimilar peptide andamino Lucy in the sky with diamonds . However , the collagen present in supplements is already hydrolyzed or broken down , which is what avail in good absorption of collagen than compared to collagen from intellectual nourishment .
What Are The Important Benefits Of Taking Collagen Supplements?
Yes , collagen appurtenance has many beneficial impression on the body . Some of the significant welfare of assume collagen and which are backed by science are :
Collagen Supplements Alleviate Joint Pain
Collagen help in maintain the lastingness and length of service of the gristle . The risk of degenerative joint disorderliness likeosteoarthritisincreases with age as the amount of collagen decreases in the body.(4)According to a few studies , collagen supplements can also be good in reducing the symptom of osteoarthritis andjoint pain.(5)Studies done on patient with degenerative arthritis have register that those who were call for collagen had significant improvement in overall osteoarthritis symptoms and joint stiffness.(6)Experts also think that supplemental collagen can collect in the gristle and trigger the tissues to produce collagen , which in turn can trim back inflammation , botheration and ameliorate joint support .
Even with all the plus results of the research , expert still monish that more concrete evidence is call for before order collagen for treating degenerative arthritis .
Improving the Health of the Skin
Collagen is a major part of the skin , as it helps in strengthening the skin barrier along with increasing hydration and elasticity . As a person pay back older , the consistency develop less collagen resulting indry skinand wrinkle formation.(7)There are many studies which have shown that supplements with collagen or collagen peptides helps in slack the aging process of the skin by decoct dryness andwrinkles .
A review of 11 studies done mostly on women find that charter about 3 to 10 gigabyte of collagen in a twenty-four hours for an average of 69 days resulted in improving the hydration and elasticity of the skin.(8)Collagen supplements can benefit by stimulating the dead body to produce more collagen and these appurtenance can also increase the production of other protein , which benefit the structure of the skin , such as fibrillin and elastin.(8 )
According to some anecdotic claims , collagen supplement can also help in preventing acne and other pelt problems ; however , there is no scientific test copy for this .
Collagen Supplements Can Prevent Bone Loss
The bones are mostly made of collagen , which give them strength and structure.(9)With age , there is deterioration of collagen in the body and bone mass leading to health conditions like osteoporosis , which has high risk of ivory crack due to low ivory density.(10)Studies have also shown that collagen supplements can help in break off the deterioration of the bone , which leads to osteoporosis.(11)A study done in post - menopausal women for a year and who charter either avitamin Dor atomic number 20 supplement with 5 gee of collagen or a calcium and vitamin D supplement with no daily collagen show that those who took vitamin five hundred , calcium and collagen addendum had considerably reduced bloodline levels of proteins , which bring a role in off-white impairment when compare to those woman who only take atomic number 20 and vitamin D and no collagen . The grouping of women who took collagen also had lesser bone mineral density loss.(12)Even with all these promising report , more human studies need to be done .
Supplemental Collagen is Beneficial For Heart Health
Collagen appurtenance can also help in cut down the risk of infection of inwardness conditions according to some expert . Collagen gives social organisation to the arteria , which are the blood vessels that delight the oxygenate blood from the heart to the rest of the body . With reduction in collagen , the elasticity and flexibleness of the arteries also diminish causing problems with blood circulation.(1)This leads toatherosclerosis , which is a condition characterized by narrowing of the arteries and stiffness of their wall and can run tostrokeandheart attack.(13)A six - month study done in 31 intelligent adult who took 16 g of collagen daily showed they had great reduction in artery stiffness from the start of the study to its conclusion.(13)Other than this , the horizontal surface of well cholesterin ( HDL ) also increase by an average of 6 % .
However , there is more enquiry need with regards toheart healthand collagen supplements .
Collagen Supplements Increase Muscle Mass
Collagen being the most abundant protein present in the body makes it an important part of the skeletal muscle.(2)Studies have usher that collagen supplementation can benefit by increasing muscle peck in someone suffering from sarcopenia a status where there is decrease in the sinew peck as one gets aged .
Another three - calendar month study was done on 27 older men having sarcopenia and who took 15 g of collagen along withregular exerciseprogram . When compare to humans who did n’t take collagen , it demonstrate that the former radical of participant who took collagen importantly make more potency and muscle mass.(14 )
Experts have also suggested that supplemental collagen can also help in increase the synthesis of creatine , which is a sinew protein , along with stimulating maturation of muscle after exercise.(14 )
However , more study are need for analyse the potential of collagen in increasing the muscle heap .
Other Potential Health Benefits Of Collagen
Collagen appurtenance also have various health benefits , which have n’t been studied greatly . Some of the possible benefit of collagen supplement are :
Strengthening the Nails and Hair : Collagen supplements can strengthen the nail along with take the nails and hair potent and helping them grow longer and also preventing brittleness.(15 )
Improves Brain Health : According to some citizenry who take collagen supplements , they detect improvement in their mood and anxiousness ; however , there are no field of study regarding this as yet .
Better Gut Health : According to some expert , collagen supplements are good in treatingleaky gut syndrome .
Helps with Weight Loss : There are some believer that think that take collagen supplement can help with increasing metabolism and promoting weight loss . More studies are needed on this .
To arrive at concrete conclusions regarding these likely benefit of collagen supplements , more studies and enquiry are needed .
How Soon One Can See Benefits Of Collagen Supplements?
The overturn of collagen is a slow cognitive operation . Whatever the reason one is taking the collagen add-on for , it will take a minimum of 2 calendar month to see noticeable results or benefits.(16)Many studies use a minimum of 2 months to guess the collagen ’s effects on joint pain relief and skin health ; however , other studies use more catamenia , such as a year for studying the upshot of collagen on bone health.(17 , 18 )
What Are The Side Effects Of Collagen Supplements?
Collagen supplements are usually tolerated well ; however , there have been some side effects reported . There are some collagen add-on made from some food allergens like testis , shellfish and Pisces the Fishes . Individuals having these food allergic reaction should not take collagen supplement , which have these fixings in them .
Some of the side effects with these supplementation are : bloat and nausea ; however , according to research , these side force have not been consistently seen in people lead collagen supplements.(19)Some report have shown that collagen supplements can cause some digestive side effects like feelings of fullness and heartburn.(20 )
uncalled-for to say , collagen supplements are thought to be good for majority of the multitude .
What are the Alternatives to Animal-Based Collagen?
The alternatives are limited as the amino Lucy in the sky with diamonds composition of the collagen is different from those of other proteins .
Vegan collagen can be derive from genetically modified bacteria and yeast . For this four human cistron that make grow for collagen are added to the genetic anatomical structure of the above author after which they startle to produce their own collagen .
Proteins that resemble collagen are also discover naturally in some forms of bacteria . These are being studied as likely sources of collagen.(21 )
There are supplement available containing the primary amino group acids postulate in deductive reasoning of collagen , such as proline , lysine and genus Glycine . A few of them get their amino superman from vegan source . They can also have hyaluronic loony toons and vitamin ampere-second , which helps in retaining wet in the tissue to keep them lubricated and soft .
Keratin is another structural protein present in nail , haircloth and skin and it has also been intimate as a collagen alternative ; however , there is very less research that supports keratin products for anything except for topical program on hair and skin.(22 )
One should endure in head that Keratin is not vegan , as it ’s derived from the horns , fleece and feathers of different animate being .
Conclusion
Collagen add-on are considered to have many health benefits with very less risk of exposure . These supplements can assist in preventing bone loss , increasing brawniness mass , relieving joint botheration , and enhance tegument wellness by reducing dispassionateness and wrinkles .
There are also other potential benefits of collagen supplements , such as with gut health , weight loss , and wit wellness , however more studies need to be done to show them .
There are many foods which have collagen in them , however it is not well jazz if these foods can give the same benefit as supplements . Collagen supplements are commonly easygoing and good to use . There are many collagen supplement with different ingredients and type of collagen , however , if a product had types I and lll of collagen fibre , then it will handle majority of your essential irrespective of the reason for take them .
References :
