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Overview
As it has been seen, collagen is so important in body function since it plays very many important roles in the body. Collagen is a naturality occurring protein mainly discovered in the skin, muscles, bones, and connective tissues due to its high tensile strength. Collagen is a natural protein that has major functions which include the formation of skin strength and muscle and joints.
Collagen is a protein that is produced naturally in the body and one of its main functions is to form skin, muscles, and joints as people grow, the production of collagen is eased; this leads to the formation of creams, wrinkles, joint pains, and muscle weakness.
However, in a bid to do this, many people get to take collagen supplements or, foods with high collagen to meet their bodies’ collagen demands and needs. However, it is imperative to know what collagen is, what its type is, what are the advantages of college, and food that is rich in collagen and, lastly, what habits can cause harm to collagen.
What is collagen and why is it important?
It is known that collagen is the universal protein taking about one-third of the total protein of the human body. This major component forms the framework, or scaffold, of the skin, muscles, bones, tendons, ligaments, and other related connective tissues. Collagen’s unique triple helix structure is formed by combining three amino acids: of these are proline, glycine, and hydroxyproline.
Protein with the name collagen, is also very important in the overall functioning of our bodies. The epidermis plays an important role in any human’s body since it assists in the creation of new skin cells, thus replacing the dead skin cells, as well as offering a cover to our internal Organs.
It is also responsible for forming and maintaining our skin’s structure, strength, and flexibility, assists in blood coagulation, and the formation of new and repaired tissues all over the body. Lack of adequate collagen results in the skin becoming loose, muscles getting loosened and escaping, and joints as well as bones beginning to weaken to levels that are characteristic of osteoporosis.
Are there different types of collagen?
Here we have a list of the primary types of collagen with focused tasks in the human body and the areas where they are located. While more than 28 types of collagen have been identified, the main five types are:
Type I: This is the most voluminous collagen type, and concerning its density, the estimations are that it impacts 90% of the total content of collagen in the human organism. It is heavily concentrated in areas and is situated in skin, bones, tendons, and ligaments which are parts of the structural and the structural and muscular frame of the body.
Type II: Collagen located in elastic cartilage, takes part in the maintenance of the joint congeries and flexibility.
Type III: Located within muscles, arteries, and organs, this specific collagen type is part of the development of these tissues and contributes to support.
Type IV: It is associated with the dermis layer of the skin; therefore, it may be linked to skin characteristics of skin.
Type V: Other varieties of this molecule include collagen in the cornea of the eyes, layers of skin, hair, and placenta; These positions of collagen agree with the functional and the composition of the mentioned tissues.
What are the benefits of taking collagen?
To gain more insight into the benefits of collagen, we spoke to Dr. Mark Anton, MD, FACS, a Board-Certified Plastic Surgeon. He stated, as a medical weight loss expert, I’ve seen collagen supplements provide substantial benefits for skin health, joint mobility, and gut health in many patients. I especially recommend collagen for those over 40, when natural collagen production declines. Hydrolyzed collagen peptides are highly bioavailable and convenient. I suggest 2-5 grams per day for general health and anti-aging.
Collagen supplements have gained popularity due to their potential health benefits, which include:
Improved skin health: It is useful in aspects such as the alleviation of pain, skin flexibility, skin softness, and skin healing.
Joint pain relief: Collagen supplements can be practiced for the management of osteoarthritis primarily due to the decreased level of, joint pains and stiffness.
Bone health support: Collagen supplements help moderate the rate at which bone mass is reduced and are also helpful when it comes to the matter of gaining bone mass hence the reduced incidence of diseases like osteoporosis.
Muscle mass maintenance: Collagen supplements if taken before the exercise, the generation of new muscle tissue, and the subsequent positive variation of muscle mass is much bigger when it comes to elderly or obese individuals and those in middle age, rather if combined with the exercise only.
Potential heart health benefits: It may also be used in preventing instances of heart disease given that it may have the capability of lowering the amount of LDL cholesterol while at the same time having the capability of increasing the amount of HDL cholesterol plus it may as well influence the amount of hardness of arteries.
Improved gut health: Collagen supplements could help in the handling of LGS since it involves the tightening of the gut lining.
Stronger hair and nails: Collagen supplements are beneficial for brittle nails, and may be beneficial for hair too as in preventing split ends.
READ ALSO – Nootopia CollaGenius Review and WellMe Collagen Refresh Reviews
What foods are rich in collagen?
It should also be noted that our body cannot digest entire collagen proteins and peptides from food but the foods that contain collagen or amino acid precursors needed in the formation of collagen reinforce our body’s production of collagen. These foods include:
1. Bone broth: Obtained by slow-cooking animal bones, bone broth contains collagen and gelatin nutrients that are a form of collagen once cooked.
2. Animal products: Cutaneous tissue which includes chicken skin, pork skin, and beef have higher levels of collagen.
3. Fish and shellfish: The customers are also entitled to collagen obtained from natural sources such as fish skins and certain types of shells like oysters.
4. Foods rich in vitamin C: For example, we know that collagen as a component needs vitamin C to be formed hence oranges, strawberries, bell peppers, and broccoli form collagen.
5. Foods high in proline and glycine: These amino acids are very important in the synthesis of collagen hence mushrooms, asparagus, peanuts, egg whites, meats and all foods that are considered to be rich in these amino acids should be taken.
What lifestyle habits damage collagen?
Some behavioral patterns are very detrimental to the body’s collagen as it exacerbates the breakdown of collagen within the body while making it difficult for the body to produce fresh collagen all in a bid to manifest signs of growing old and develop some other diseases. These habits include:
Smoking: Smoking also decreases the production of collagen and harms the collagen and elastin fibers; compounds and closes the blood vessels near the skin’s epidermis which hinders the transportation of oxygen and nutritious items.
Excessive sun exposure: UVC affects the elasticity of human skin since it inhibits the creation of collagen fibers and also induces the wearing out of collagen; this results in wrinkling and skin aging.
High sugar and refined carb intake: Glycations or AGEs are formed from sugars and refined carbohydrates that disrupt the collagen’s fibers causing them to fracture and lose their elasticity leaving them dry and brittle.
Excessive alcohol consumption: It is also important to note that alcohol in one way or the other retards the overall synthesis of collagen and threatens skin repair mechanisms that would lead to skin aging.
Autoimmune diseases: Other illnesses like rheumatoid arthritis, lupus, and scleroderma; that are autoimmune diseases also impact collagen as well as various connective tissues in the body and therefore pose many health risks.
Thus, we can help the body produce healthy collagen, allow top-producing cells to stay active, while refraining from the dangerous habits that damage collagen, and include rich collagen foods in our meals.
How to prevent collagen loss
While age-related collagen loss is inevitable, there are several lifestyle measures you can take to help slow down the process and prevent premature collagen degradation:
Protect your skin from sun exposure: UV radiation from the sun is one of the main culprits for breaking down collagen in the skin. Always use sunscreen which should be broad-spectrum, with an SPF of 30 and above, wear proper clothing, and limit your exposure to the sun’s rays.
Quit smoking and limit alcohol consumption: Grating and smoking can weaken the collagen fibers and the body’s capacity to produce new collagen.
Follow a balanced diet: Take foods with high antioxidant vitamin contents including fruits and vegetables; foods rich in proteins that are amino acids that help in building collagen inclusive of meats, fish, eggs, and beans.
Stay hydrated: Drinking plenty of water is a way to preserve skin tone and to promote the creation of collagen fibers.
Exercise regularly: It is therefore important for the elderly to perform exercises regularly which may include weight-bearing exercises that will assist in inducing the formation of collagen and supporting muscles and bones.
Manage stress levels: Stress also helps in the faster degradation of the collagen and hence it is best to take up stress reduction activities like meditation, yoga, or deep breathing exercises.
What does the research say about the effectiveness of collagen supplements?
While collagen supplements are widely marketed for their potential benefits, the scientific research on their effectiveness is still limited and somewhat mixed:
Skin health: Stephensen et al in their research also revealed that collagen supplements increase skin hydration, and skin smoothness and decrease wrinkle density, especially among women aged 35- 55 years. However, most of these studies were of relatively small sizes, and half of them were funded by supplement companies.
Joint pain: Some publications state that collagen supplements might also have beneficial effects on various factors, such as joint stiffness, as well as pain in osteoarthritis patients; however, such findings are still inconclusive.
Bone health: A couple of experiments have indicated that collagen supplements can also enhance bone mineral density and oppose bone decimation in postmenopausal ladies, however, the data is insufficient.
Muscle mass and strength: A small research indicated that there are benefits involved in consuming collagen supplements and the benefits increase when there is combined exercise; particularly when patients are suffering from sarcopenia- age-related muscle loss.
In general, the results are encouraging in some respects, however, there is still a deficit in large-size prospective studies regarding the role of collagen in different health benefits.
What does science say about collagen drinks and supplements?
The scientific evidence on the benefits of collagen drinks and supplements is somewhat limited, but here’s what research has found so far:
Skin health: The study made to include 19 clinical trials, which included 1,125 patients, suggested that the group of people who consumed collagen supplements enjoyed enhanced skin elasticity and moisture content and the wrinkles looked less visible. That being said, many of them, if not all, employed over-the-counter supplements that have other compounds and nutrients such as vitamins, minerals, and antioxidants in them, and as such, it is hard to establish the role played by collagen alone.
Hair and nails: While there is a need for collagen to behold hair growth, shine, volume, or thickness, there is very scanty scientific proof or research studies to support the intake of collagen supplements in aiding hair issues. A single work indicated that collagen supplements enhance weak nails, although the shoddy study should be backed by large-scale studies.
Bone health: Some studies have suggested that collagen peptides in the form of hydrolyzed collagen containing high amounts of proline-based products such as prolylhydroxyproline and hydroxyprolylglycine may be beneficial for skin conditions through moisture, elasticity, wrinkle and roughness.
However, in those studies, precise modified collagen preparations were used; consequently, it is unknown whether consumer products have similar impacts.
Thus, while some of the possibilities are shown in the current literature, more numerous, larger, and better-quality studies are still needed to support many of the allegations made about collagen drinks and supplements.
Frequently Asked Questions
Q: Should I take collagen every day?
A: To shed some light on collagen intake, we spoke to cosmetic dermatologist Dr. Laura Geige. She told us that, yes, taking collagen every day is generally recommended for consistent benefits. Daily intake ensures a continuous supply of amino acids that are crucial for collagen synthesis in the body. Adhering to the dosage instructions provided on the supplement is important for optimal results.
Q: What are the side effects of taking collagen?
A: In general collagen supplements do not give rise to side effects and A: if they do they are infrequent. Nonetheless, the intake of these medications may cause some people to have nausea, bloating, or heartburn. Further, collagen supplements may contain allergens such as fish, shellfish, or eggs, hence, should not be consumed by persons with allergies.
Q: What does collagen do?
A: Huge quantities of collagen are present in the human body which has the responsibility to give shape, strength, and stiffness to skin, muscles, bones, tendons, ligaments, and any other connective tissues.
Q: How much of the collagen is required daily?
A: The majority of the studies have worked with dosages from 2. That is approximately 5 to 15 grams per day to nourish your body and prevent various illnesses, although there are no RDIs. Generally, one should be advised to adhere to the recommended dose regarding the supplement that has been taken.
Q: How effective is it to daily take collagen?
A: Most collagen supplements can be taken daily without any possible side effects that are if they are taken within the recommended daily dosage and with a doctor’s permission, particularly for people with certain conditions.
Q: What to avoid when taking collagen?
A: If you are suffering from gout or are kidney stone prone then you must avoid collagen supplements because collagen contains hydroxyproline amino acid which is changed into oxalate in your body and can affect the formation of kidney stones.
Q: What does collagen help to improve?
A: Collagen supplements have been said to have several possible benefits namely that it is useful in nourishing the skin, alleviating muscle and joint pain, building stronger bones, supporting heart health, and fortifying hair and nails. However, some of these claims are still unproven, and more research has to be carried out on them.
Q: Does the consumption of collagen cause harm to the liver and kidneys?
A: Bearing this in mind, there is no sufficient data that entails that collagen supplements are usually problematic to the liver or kidneys in most cases. Nevertheless, it is recommended to avoid collagen supplements in patients with complications in the kidney or liver department without the doctor’s approval.
Q: What are the side effects of taking collagen?
A: However, collagen supplements appear to be safe for consumption but there are some side effects, these include allergies (especially in people who have been allergic to fish, shellfish, or egg-derived collagen), nausea, bloating, and a greater tendency to forming kidney stones in certain people.
Q: Is Collagen good for your kidneys?
A: Collagen supplements do not appear to have any negative effect on most people’s kidneys. However, it is vital for all individuals with a history of kidney stones or those who are highly susceptible to the formation of these stones to pass on collagen supplements since they contain a compound referred to as hydroxyproline that has the tendency to be converted to oxalate in the body and thus encouraging the formation of these stones.
Q: Do collagen supplements work?
A: So far, there is no significant evidence to support whether collagen supplements are very effective or not. Even with healthy skin and joint improvements, as well as possible cellular advantages, there is a need for larger and probably longer studies to further test these effects on the human body. In this case, there might be some differences concerning particular supplements, their type, and their grade of purity.
Q: How long does it take to see results from collagen supplements?
A: The duration of expectancy from the taking of collagen supplements depends on the purpose of the supplements in the first place. Hence, for the skin, most trials select at least 8 weeks to evaluate the effects of the remedy, whereas, in bone enhancement studies, investigators may look at the changes at 12 months or beyond. Because the outcomes of using collagen supplements may not be felt at once, one has to be patient and persevere in their usage.
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