Collagen is advertised as a “miracle worker”.From stronger bones to fewer wrinkles glowing skincollagen seems to be the answer to aging. But regardless of all the hype, can increasing collagen really accomplish these things?
Ultimately, the answer is yes.Some studies have found that collagen-rich foods or supplement It provides many benefits to your diet and can really help improve the health of your skin, joints, hair and bones.
However, before incorporating collagen into your daily health routine, there are a few things you should know about it.
Below you’ll find detailed information about collagen, including what it is, where it’s located, and how you can benefit from it, along with some drawbacks you should be aware of. check it out The Best Food Source of All the Vitamins and Minerals You Need and 10 tips for preparing healthy meals on a budget.
What is collagen?
Before we talk about its benefits, what is collagen? abundant protein It is present in the human body and accounts for one-third of all proteins. It acts as the connecting building block that holds muscles, tendons, ligaments, bones, and skin together.
there is About 30 known collagensbut type I is the most common (present in all connective tissues and makes up 90% of all collagen in the body).Types II, III, and IV are also common, and are found in joints, kidneys, and ears. , found in various parts of the body, such as blood vessels.
All of this leads to another pertinent question: What is collagen good for? produce collagen. However, with increasing age, slow down production Existing collagen in the body begins to break down at a faster rate.
When that happens, you may notice more wrinkling of the skin, less flexibility in the tendons and ligaments, and contraction of the muscles. Some people consume collagen (via food or supplements) for
add collagen to your diet
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If you want to increase collagen production, make sure your diet includes foods that contain the following essential ingredients:
- bone broth
- seafood
- chicken
- pig skin
- egg
- beans
- citrus
- green pepper
- nuts
Eating a well-balanced combination of these foods is the best way to boost collagen levels. can also do.
For best results, experts collagen supplement Do it 1 hour before your workout. But always check the label and talk to your doctor before starting any new wellness routine.
Benefits of Collagen
Now that we’ve covered the basics, let’s explore some of the benefits of collagen.
build stronger bones
Bones are full of collagen, but as we age, the protein begins to degrade. As a result, bone strength and density can decrease. However, by incorporating collagen supplements into the diet, Prevent some bone loss It reduces the risk of bone-related problems such as osteoporosis and fractures.
reduce joint pain
Collagen also works with cartilage to help your joints function properly.As it wears down over the years, your joints can become stiff and sore, increasing your risk of osteoarthritis.The good news is to take collagen found Reduces joint pain in physically active people.It may also serve as pain reliever For those with pre-existing joint problems.
improve skin
The skin also contains collagen, which gives it elasticity and moisture while it is young. However, as we age, collagen decreases, causing skin to sag and wrinkle. Interestingly, Research Shows Adding collagen to your diet can increase skin firmness and hydration, and visibly reduce the effects of aging.
promotes healthy hair
Collagen is made of some of the same amino acids that are used to build keratin, the protein that makes up hair. some evidence Consuming more collagen may help with hair health by promoting growth, reducing hair thinning, and delaying gray hair.
add muscle mass
muscle tissue is 10% CollagenWhen the collagen in your body begins to break down, you can lose muscle mass and potentially develop a condition called Sarcopenia (age-related muscle loss). good luck, Research Shows Collagen supplements, along with increased protein intake and regular resistance exercise, may help people with sarcopenia restore muscle strength.
Disadvantages of collagen supplements
Despite these benefits, collagen supplements have some drawbacks that should be kept in mind before incorporating them into your daily routine.
Contains animal products (and possibly allergens)
Traditional collagen supplements, and all dietary supplements in general, are made from animal products and are not suitable if you follow a plant-based diet. vegan collagen It’s unclear how options on the market compare to those made from animal products. Similarly, if you have food allergies, read the collagen supplement label carefully. , may contain common allergens such as fish and eggs.
Regulation is a gray area
Collagen supplements are regulated as foods (not pharmaceuticals). U.S. Food and Drug AdministrationThis means that their ingredients and production are not overseen by any official governing body. These products are not subject to the same regulations and rigorous approval processes as pharmaceuticals, so they are not subject to quality, purity and safety of their ingredients. can be difficult.
Efficacy studies are limited
While there are studies on the effectiveness of collagen (many of which I cite above), more research needs to be done. Corporate funding Generate Collagen Supplements raise ethical questions about prejudice.
Collagen-Like Supplements
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Because the amino acid composition of collagen is different from other proteins, it is difficult to find other supplements that replicate the effects of collagen. glycine Proline is an important amino acid involved in the production of collagen. It is most often found in protein-rich foods such as meat and poultry, but it is also available in supplement form.
If you are most interested in how collagen can help improve your hair, nails and skin, keratin again biotin, usually in the form of shampoos and salon treatments, but are also marketed as dietary supplements. Biotin is also found in certain foods such as legumes, egg yolks, nuts, and avocados.
For more information on supplements, Here are 5 Fitness Supplements Proven to Work. plus, Check Out These 3 Alternatives To Melatonin To a good sleep without drowsiness the next day.
The information contained in this article is for educational and informational purposes only and is not intended to constitute health or medical advice. Always consult a physician or other qualified physician if you have questions about your medical condition or health objectives. Talk to your health care provider.
