10 Benefits of Collagen
Before we get into the 10 benefits of Collagen, we should first discuss what it is and why it’s essential for our health. Collagen is the most abundant protein in the human body, accounting for a third of its protein composition. It’s in your bones, tendons, ligaments, muscles, and skin. Collagen makes skin elastic and provides structural support for the body. Studies show that Collagen has additional health benefits like improving skin, hair, and nails, preventing bone loss, relieving joint pain, boosting muscle mass, and promoting brain health. (1) We create our own Collagen, but as we get older, we produce less of it, hence why skin gets saggy, and our joints break down with age.
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Where Does It Come From?
Collagen is made from the essential amino acids Glycine, Proline, Hydroxyproline, Arginine, Alanine, Valine, Lysine, which are only found in animal bones and connective tissue (2). However, they have come out with a lot of new products that are plant-based and can help your body stimulate its own production of Collagen. Your body also produces its own, but it needs adequate protein, vitamin C, and other minerals. Sometimes though, you need a little extra Collagen, especially as you get older or physically active.
Are There Side Effects?
While side effects are uncommon, and Collagen tends to be safe for most people. There is the possibility of digestive issues, feeling of fullness and heartburn.
10 Benefits of Collagen
This was the main reason that I became interested in Collagen, I had been battling issues for years, after rounds of antibiotics from Lyme disease, my gut flora was all messed up. In all my research, Bone Broth kept coming up to improve gut health, and the reason is because it’s packed with Collagen.
People with compromised gut health often suffer from issues with the gut lining. The gut lining is the protective barrier between your intestines and the rest of your body. When this damaged particles can escape and leak out into the bloodstream. This is known as leaky gut syndrome, which is associated with a slew of autoimmune conditions, IBS, Chrons, and a host of other diseases(3, 4). Collagen can help by repairing the gut lining and creating what is referred to as “tight-junctions” so particles can’t escape.
2. Reduce Inflammation
Glycerine is the main amino acid in Collagen and comprises approximately 33% of it. This is important because many studies have found that Glycerine is extremely helpful in reducing inflammation and acting as an antioxidant. (5) With our modern lifestyles, most of us find ourselves in a constant state of inflammation, so anything that helps reduce that is going to beneficial to our overall health.
3. Reduce Joint Pain
People who supplement Collagen notice less joint pain and increased mobility over time, including rheumatoid arthritis patients, who went into remission after only three months of collagen supplementation (10). A 24-week clinical trial in athletes who received collagen hydrolysate dietary supplement reported a decrease in joint pain (11).
4. Helps Build Muscle Mass
Collagen is a protein, and protein helps build muscle mass. This Pub Med Study found Collagen, in particular, can improve muscle mass in conjunction with resistance training. Bone broth, is linked to reducing soreness and improving recovery. This allows for quicker returns to resistance activity and improved performance.
5. Improves Sleep & Cognition
Having trouble sleeping? Taking Collagen an hour before bed, can improve your sleep. The all important Glycerine amino acid, mentioned above also helps you sleep, according to this study., people who supplemented with Collagen an hour before bed, noted better sleep quality, decreased daytime sleepiness, and improved memory recognition.
6. Improves Health & Appearance Of Nails
The same protein that builds your hair, Keratin, also is the main component of your nails. Collagen helps promote the production of Keratin in the body (7). If you are struggling with weak or brittle nails, it’s worth giving this natural remedy a try.
7. Improves Hair Strength and Can Help with Hair loss
The main protein Kertain not only helps with nail growth, but it’s essential for hair as well. But this study has found even more a connection between hair growth and Collagen. The lack of Collagen delayed the hair cycle and growth, but increased Collagen improved hair growth, especially in areas that had were previously wounded.
8. Improves Skin Elasticity, Appearance of Stretch Marks and Wrinkles
Adding Collagen to your diet might significantly improve your skin’s appearance and health, as it will help with elasticity and dryness, thus reducing wrinkles and stretch marks (1, 2, 3). As we age, our bodies ability to produce Collagen decreases, leading to a decrease in skin elasticity. By adding additional Collagen, it helps promote healthy skin.
9. Helps Control Appetite
The protein found in Collagen might keep you more full than other proteins. One clinical trial found Collagen to be 40% more filling than the same quantity of whey, casein, or soy. Individuals consumed 20% less at their next meal after collagen consumption. It is also believed that consuming Collagen increases your hormones that lets your body know that it is satiated.
10. Improves Bone Strength
Collagen is an essential component for building strong bones. It is the main component in our tendons and ligaments, which connect muscles to bones and bones to each other. Strong tendons and ligaments can prevent damage to bones. Making sure that our bodies have sufficient Collagen is crucial for preserving the health of your bones and preventing fractures. Collagen can help us maintain a healthy, solid frame (23).
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