Collagen is becoming increasingly popular in skincare products and supplements due to its numerous benefits for the body. It supports skin, bones, and muscles, making it a key ingredient in maintaining overall health and wellness.
What is Collagen?
Collagen is a naturally occurring protein found in all animals and humans, making up about one-third of the body’s total protein supply. It plays a crucial role in maintaining the structure and integrity of various tissues, including skin, bones, tendons, gums, blood vessels, corneas, and teeth.
While collagen is often associated with skin firmness and elasticity, it is also vital for other bodily functions such as blood clotting. There are four main types of collagen, each supporting different systems within the body. However, as we age, the production of collagen decreases in both quantity and quality. This decline becomes noticeable in the skin and other areas, such as cartilage in the bones, leading to signs of aging like wrinkles and weakened bones.
After the age of 20, the body produces approximately 1% less collagen each year, contributing to thinner skin and an increased likelihood of developing wrinkles.
How Does Collagen Work?
The precise biological mechanisms of collagen are not entirely understood, but it is believed that collagen’s anti-wrinkle properties are due to its breakdown into small chains of amino acids and peptides. When collagen is digested, these fragments are absorbed into the bloodstream, triggering the body’s natural production of collagen in the skin.
Collagen functions as a springy scaffold for the skin, providing structure, resilience, and the ability to recover from injury. It also promotes scalp health, aiding in the growth of strong and thick hair, and prevents nails from splitting and flaking.
Chemically, collagen consists of strong strands of amino acids bound tightly together in a rope-like chain. These strong chains give young, healthy skin its firmness and plumpness. Babies, children, and teenagers produce collagen rapidly, resulting in smooth and wrinkle-free skin. As we age, collagen production slows down, leading to visible signs of aging such as wrinkles, sagging skin, thinning hair, and brittle nails.
Could there be a way to help regain some of the luster of youthful hair, skin, and nails as we get older? Yes! Taking collagen supplements or increasing the number of collagen-rich foods in our diet can help. Here are 10 key benefits of collagen:
1. Healthier Skin
There is growing medical evidence that collagen may help fight the appearance of wrinkles. A 2014 study published in Clinical Interventions in Aging found that 15% of participants taking a liquid collagen beauty supplement with added vitamins and minerals had fewer facial lines and wrinkles after 60 days. Additionally, 32% experienced improvements in photoaging (aging caused by sun exposure), and 39% saw a decrease in skin dryness.
German researchers reported a “statistically significant” improvement in skin elasticity and a positive influence on skin moisture and hydration levels in those who took hydrolyzed collagen supplements.
Another study in Skin Pharmacology and Physiology found a 20% reduction in eye wrinkles after 8 weeks of taking collagen supplements.
More recent research from 2019, also published in Skin Pharmacology and Physiology, showed significant improvements in skin hydration, elasticity, and density after 12 weeks of taking oral collagen.
2. Less Joint Pain
Cartilage, the tissue responsible for protecting our joints, is made up of collagen and decreases as we age, increasing the risk of joint disorders like osteoarthritis.
Research indicates that collagen supplements can stimulate tissues in the body to produce more cartilage.
A study in Current Medical Research and Opinion found that 73 athletes who consumed 10g of collagen daily for 24 weeks experienced lower levels of joint pain during both walking and rest compared to those who did not take it.
3. More Muscle Mass
Collagen is thought to help increase muscle mass and strength, as about 1 to 10% of muscle tissue is composed of collagen, which helps keep muscles strong and functional.
Research from the British Journal of Nutrition suggests that collagen supplements can potentially contribute to muscle growth and encourage the creation of muscle proteins, such as creatine.
Collagen supplements can be useful for those looking to build muscle mass, but they should not replace dietary protein sources like meat, eggs, dairy products, nuts, and soy. A balanced, nutritious diet is essential for providing energy and should always be prioritized.
4. A Healthier Heart
Collagen supplements are believed to reduce the risk of heart-related conditions. A 2017 study published in the Journal of Atherosclerosis and Thrombosis found that collagen contributes to and maintains the structure of our arteries. Arteries are responsible for pumping blood from our heart throughout our body, and insufficient collagen can weaken these arteries over time.
5. Strong Bones
Our bones are primarily composed of collagen, which provides structure and strength. As we age, collagen levels decrease, leading to reduced bone mass. Research compiled in Seminars in Arthritis & Rheumatism indicates that collagen supplements may help maintain healthy bone mass. Collagen is also beneficial for joint pain and weakness and may aid in managing arthritis symptoms. Additionally, collagen supports healthy bone mineral density in older women, making it particularly beneficial for them.
6. Better Digestion
Collagen contains the amino acid glycine, which research suggests can promote healthy digestion.
7. Stronger, Healthier Hair and Nails
Collagen also benefits hair and nails. A 2014 American study showed significant improvements in nail cracking, brittleness, hair dullness, and dryness after eight weeks of daily collagen supplements. A longer trial revealed 100% of participants saw improvements in hair and nail conditions after nine months. The study concluded that nutritional supplements containing peptides, lipids, hyaluronic acid, and collagen provide rapid, significant, and long-lasting benefits for skin, hair, and nails.
8. A Healthier Gut
Collagen can benefit gut health. A 2017 study published in Food & Function found that collagen peptides inhibit the breakdown of the intestinal lining. Additionally, a 2012 study in Clinical and Experimental Gastroenterology found that gelatin tannate supplements, which naturally contain collagen, promote anti-inflammatory responses in the gut.
9. Weight Loss
Although research is limited, collagen is speculated to aid weight loss by potentially speeding up metabolism. A 2019 study in the Marine Drugs journal found that a specific type of collagen from skate fish reduced body fat in humans.
10. Reduced Recovery Time
Collagen helps fortify connective tissue, supporting active muscles and potentially reducing injury recovery time. An article in the Amino Acids journal (2021) concluded that a daily dose of 5-15g of collagen improved joint pain and functionality, with a modest but significant improvement in muscle recovery.
