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The Powerful Collagen Supplement Benefits

By Kevin DiDonato MS, CES—Level 1 Precision Nutrition and Certified Personal Trainer

In case you didn’t know, collagen is the most abundant protein in your body.  It’s found in almost every tissue and cell, and plays a vital role in your overall health.

But there’s only one problem:

When you hit the age of 25, your collagen levels start to decrease, increasing your risk for age-related aches and pains.

For example, when collagen decreases, you may develop stiff or sore joints, less muscle mass, deep wrinkles, gray and dull-looking skin, brittle hair, weak nails, and digestive issues.

But all hope is not lost—especially once you learn the collagen supplement benefits and how they can impact your body


Table of Contents

Why Collagen Supplements?
The Collagen Supplement Benefits
Collagen Supplement Side Effects
Conclusion

Why Collagen Supplements?

As you know, once you hit 25, your body starts to produce less collagen.    In fact, your collagen levels may decrease 1 percent each year after you turn 25.

This means, by time you’ve hit your 40s or 50s, you may be producing HALF the collagen your body needs.

Even though there may be many different types, there are three that make up 70% of the collagen found in your body.

Those types are:  I, II, and III.

In order to increase your collagen production—or increase collagen levels—it’s often recommended to take a collagen supplement—to help replenish or synthesize the development of collagen in your body.

However, some collagen supplements only contain one or two collagen types, which limit the effectiveness of the collagen supplement.

This is why it’s important to get all three collagen types—so it may be possible to increase the production of collagen in the areas you need it the most.

And trust me…the benefits are worth it.

The Collagen Supplement Benefits

Although there are plenty of benefits of taking a collagen supplement, these 6 are the most popular.

They include:

1. Better Skin Health

Collagen is a major component to healthy skin.  As you age your collagen levels decrease, which  may impact the health of your skin.

Less collagen often leads to dry skin and wrinkles.   However, there is plenty of evidence showing that collagen supplementation may improve the health of your skin.

Collagen supplementation may improve the hydration status in your skin, and could stimulate your body to produce collagen once again, therefore reducing the appearance of wrinkles and improving your skin health.

2. Improves Joint Health

Cartilage is a tissue that covers the ends of your bones, and adds protection to your joints.  And as you age, your cartilage may degrade, reducing the protection your cartilage has in your joints.

Collagen happens to be a major component found in cartilage, and as collagen decreases, you may also see a reduction in the cartilage needed to protect your joints.  However, supplementing with collagen may reduce your risk for osteoarthritis and joint pain—by preventing the breakdown of cartilage.

The theory as to why collagen supplements works well is mainly due to collagen accumulating in the cartilage, which could stimulate the production in the cartilage.

Besides the peptides themselves, some collagen products contain hyaluronic acid, which has been shown to improve the health of your joints.

3. Stronger Bones

As you know, the older you get, the weaker your bones may become.  This is one reason why taking calcium and loading up on vitamin D is important—as it protects your bones from weakening.

However, studies now show that collagen may be just as important.  Most bone is made of collagen, which helps to add strength to the bone.

And when collagen levels decrease, it may lead to weaker bones.  But recent studies show that collagen supplementation may lead to stronger bones, by decreasing key molecules that weaken your bones as you age.

The studies indicate that collagen supplementation may add density and strength to bones, which could prevent age-related fractures from occurring.

4. May Impact Muscle Development

Although not a huge percentage of collagen is found in your muscle, it does add strength to your muscles and improves both function and development.

And as you age, you may be susceptible to sarcopenia, which is an age-related decrease in your muscle mass.

But supplementing with collagen may provide the necessary amino acids your muscles need for development and overall strength.

Although more research is needed on the collagen supplement benefits, the future looks promising.

5. Other Benefits

There are plenty of other benefits you may see when supplementing with collagen.  Although more research is needed, some studies indicate collagen supplementation may improve:

• Heart health
• Digestive health—may improve leaky gut syndrome
• Stronger nails and hair
• Improvements in brain health
• And more.

Although the research is limited currently, there is plenty to be excited about.

Collagen Supplement Side Effects

Although the collagen supplement benefits are encouraging, there are some potential side effects you should know about.

For starters, some collagen may not mix easily into cold or hot beverages.  This may lead to a gel-like texture, making it hard to drink or stomach.  Some powder may also have a distinct “bone” taste and smell, which could make it unpleasant to drink.

Secondly,  if you have allergies to dairy, eggs, fish, or shellfish, collagen supplementation may not be worth it for you—since most of the supplements are sourced from chicken, fish, or other marine animals.


The Take Home Message

Collagen makes up nearly 70% of the total amino acids in your body.  And as you age, your body may produce less and less collagen.

So by the time you hit your 40s and 50s, your body may produce significantly less collagen than it did in your 20s.

This is why collagen supplementation may be beneficial to your health.  Not only does it supply the amino acids your body needs to strengthen your bones, boost your muscle mass, decrease wrinkles, and protect your joints, it may also protect your heart, strengthen your nails, and improve your digestion system.

If you have stiff or sore joints, deep wrinkles that crisscross your face, or stiff and sore muscles, then it could be a sign your collagen levels may not be where you would like them to be.  And if you want to increase your collagen production, supplementing your diet with a collagen product that contains types I, II, and III may be in your best interest.

READ:
Why These 3 Types Of Collage Are Important For Your Body, Your Skin, And Your Bones

 

 

 

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References:

1. Ganceviciene R, Uakou A, Theodoridis A, Makrantonaki E, Zouboulis CC.  Skin anti-aging strategies.  DErmatoendocrinol.  2012 Jul 1;4(3):308-319.

2. Bello AE, Oesser S.  Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature.  Curr Med Res Opin.  2006 Nov; 22(11): 2221-32.

3. Moskowitz RW.  Role of collagen hydrolysate in bone and joint disease.  Semin Arthritis Rheum.  2000 Oct;30(2):87-99.

4. Zdzieblik D, Oesser S, Baumstark MW, Golihofer A, Konig D.  Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial.  Br J Nutr.  2015 Oct;114(8):1237-1245.