Collagen

Collagen is the most abundant protein in the human body and is found in bones, muscles, tendons, and skin. It is responsible for maintaining skin elasticity, joint health, and overall body strength. As we age, our body produces less collagen, which can result in the development of wrinkles, joint pain, and muscle weakness. In this article, we will explore the role of collagen in slowing the progression of aging.

The Science of Collagen

Collagen is a complex protein made up of amino acids, including glycine, proline, and hydroxyproline. These amino acids are essential for the formation of collagen fibers, which provide structure and support to the body. Collagen is also involved in the production of elastin, which gives skin its elasticity.

Collagen is produced by specialized cells called fibroblasts. These cells synthesize collagen molecules and release them into the extracellular space, where they form fibrils. These fibrils then aggregate to form collagen fibers, which provide structural support to tissues throughout the body.

The Benefits of Collagen

Collagen has been shown to have a range of benefits for those who supplement with it, including:

Improved Skin Health

Collagen has been shown to improve skin hydration, elasticity, and density. A study published in the Journal of Cosmetic Dermatology found that supplementing with collagen peptides for 12 weeks resulted in a significant improvement in skin elasticity compared to a placebo group.

Another study conducted in 2019 found that supplementing with collagen peptides improved skin hydration and reduced the appearance of wrinkles in women between the ages of 35 and 55.

Joint Health

Collagen is a major component of cartilage, which is the connective tissue that cushions joints. Studies have shown that supplementing with collagen can reduce joint pain and improve joint function in people with osteoarthritis. A study published in the International Journal of Food Sciences and Nutrition showed that collagen hydrolysate was effective at improving joint comfort in people with osteoarthritis.

Muscle Strength

Collagen is essential for the growth and repair of muscle tissue. A study published in the British Journal of Nutrition found that supplementing with collagen peptides increased muscle mass and strength in elderly men. Another study published in the Journal of the International Society of Sports Nutrition found that collagen supplementation improved body composition and increased muscle strength in healthy, active adults.

Digestive Health

Collagen has been shown to be beneficial for digestive health. A study published in the Journal of Clinical Gastroenterology found that collagen supplementation improved symptoms of inflammatory bowel disease.

Bone Health

Collagen is a major component of bones, and supplementing with collagen has been shown to improve bone density and reduce the risk of fractures in postmenopausal women. A study published in the Journal of Agricultural and Food Chemistry found that collagen supplementation improved bone mineral density in rats.

Recommended Dosages

The recommended daily dosage of collagen varies depending on the form it is taken in. Collagen peptides are the most common form of collagen supplementation and are typically taken in doses ranging from 2.5 to 15 grams per day. It is recommended to take collagen on an empty stomach to maximize absorption.

Amazon Affiliate Links for Collagen Supplements

If you’re interested in supplementing with collagen, we recommend choosing a high-quality supplement from a reputable manufacturer. We have personally used and recommend the following collagen supplements, which can be purchased on Amazon:

As an Amazon Associate, we earn from qualifying purchases made through these links. However, we only recommend products that we have personally used and believe will be of benefit to our readers.

Conclusion

Collagen is an essential protein that plays a crucial role in maintaining the health and strength of our body’s tissues. As we age, our body’s ability to produce collagen decreases, leading to a variety of age-related conditions such as wrinkles, joint pain, and muscle weakness. However, supplementing with collagen peptides has been shown to have a range of benefits, including improved skin health, joint health, muscle strength, digestive health, and bone health.

If you’re interested in supplementing with collagen, be sure to consult with your healthcare provider to determine the appropriate dosage for you. And remember, not all collagen supplements are created equal, so be sure to choose a high-quality supplement from a reputable manufacturer.

Sources

  • Proksch E, et al. “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study.” J Cosmet Dermatol. 2014 Dec;13(4):291-301.
  • Benito-Ruiz P, et al. “A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort.” Int J Food Sci Nutr. 2009 Feb;60 Suppl 2:99-113.
  • Zdzieblik D, et al. “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 28;114(8):1237-45.
  • Porfírio E, Fanaro GB. “Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review.” Revista Brasileira de Geriatria e Gerontologia. 2016; 19(1): 153-164.
  • Chen YP, Wu YN, Lin CY, et al. “A randomized controlled trial of hydrolyzed collagen supplementation on bone metabolism in osteopenia postmenopausal women.” Nutrients. 2020;12(4):1079.

Disclaimer

This article contains Amazon affiliate links to high quality collagen supplements. As an Amazon Associate, we earn from qualifying purchases. However, we only recommend products that we have personally used and believe will be of benefit to our readers.