The use of collagen preparations helps to strengthen the nails
Collagen powder: 10 benefits and effects of collagen hydrolyzate (including studies)
By now you've probably already heard of them health benefits of collagen belongs.
But what scientific evidence is there to support these claims?
There are a number of major collagen health benefits supported by research. This article will teach you how collagen can help your brain, heart, gut, joints, and overall health.
We'll also cover the best sources and types of collagen, and how you can easily incorporate it into your ketogenic diet.
Table of Contents
What is collagen and why is it important?
To understand why collagen is vital to your health, there are four things you should know:
- It is the most abundant protein in your body. It is also one of the most important proteins that the body needs to function (1).
- Collagen is a structural protein. It works like the glue that holds your body together. Because it is a large part of connective tissue, collagen maintains the structure and integrity of skin, muscle tissue, bones, and tendons (2).
- It sends important signals to your cells. These signals can fight inflammation and repair damaged cells (3).
- Your collagen production decreases as you age. Therefore, a collagen supplement should possibly be taken (4).
For more information on collagen and how it works, read this guide to collagen.
Ingestion and effects of collagen powder
Lots of people take it Collagen powderto include more collagen in their diet.
Most collagen powders go through the process of hydrolysis. That means that the manufacturer is putting the collagen in the supplements Peptides has broken down, which makes it easier for the body to absorb and use.
Collagen supplements are available in the form of tablets, capsules, and powders. Many of these are available online.
My recommendation:PRIMAL COLLAGEN Protein | Collagen hydrolyzate peptides | Pasture powder | Type I and Type II
Whether or not collagen supplements are effective depends on what a person is using collagen for.
There are several potential health benefits that collagen powders offer. However, not all of the alleged benefits have been fully explored.
Nevertheless, there are now many studies on collagen and its effects. We now introduce you to the 10 proven benefits of collagen that have been confirmed in scientific studies.
Some of the potential health benefits of collagen supplements are:
7 health benefits of collagen
You may already know collagen as a popular ingredient in beauty products and treatments.
Collagen has long been touted for its ability to moisturize the skin, minimize wrinkles, reduce the appearance of stretch marks, and promote hair growth.
But before you start getting yourself a cream with collagen to replenish your collagen levels, know that topical application of collagen will not give you the benefits from this article.
Why? Because you have to consume collagen to appreciate its health benefits.
When ingested, collagen can have beneficial effects on the brain, heart, and digestive system, but the proteins are too large to penetrate skin cells. These topical collagen and elastin creams are really just marketing hype.
Tip: If you are taking a collagen supplement or collagen powder, take it with vitamin C to better absorb its nutrients.
1. Supports healthy brain function
One type of collagen (known as collagen IV) can denote the Preventing the onset of Alzheimer's disease.
In one study, collagen IV protected the brain from amyloid beta proteins - believed to be one of the causes of Alzheimer's (5).
Amyloid beta refers to the type of amino acid that clumps together and forms plaque, which is common in the brains of Alzheimer's patients (6).
By increasing your collagen uptake, you can create a protection for your brain that fights the same amyloid beta proteins that attack neurons and cause Alzheimer's disease.
Before this study, scientists knew how collagen, cartilage, and muscles are intertwined, but they didn't know that neurons in the brain are also rich in collagen IV (7).
2. Promotes heart health
Researchers have theorized that taking collagen supplements may help prevent that To reduce the risk of heart problems.
Collagen gives structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, the arteries can become weak and fragile.
This can be too Atherosclerosis lead, a disease characterized by narrowing of the arteries. Atherosclerosis has the potential to lead to heart attacks and strokes (8).
Collagen can help with that Lower cholesterol and prevent heart disease.
During one study, participants took collagen twice a day for six months to see if it helped prevent plaque buildup in their arteries.
In one study, 31 healthy adults took 16 grams of collagen daily for six months to see if it helped prevent plaque buildup in their arteries.
Here's what happened to the participants as a result (9):
- Your LDL to HDL cholesterol ratio has dropped significantly, which is good news as a higher percentage increases your risk of heart disease.
- Collagen prevented and treated plaque from building up in her arteries.
In the end, they had experienced a significant reduction in artery stiffness measurements compared to before ingesting the collagen powder.
In addition, they increased their “good” HDL cholesterol content by an average of 6%. HDL is a major contributor to your risk of heart disease, including atherosclerosis.
Plaque build-up is what clogs your arteries and prevents blood from flowing to other organs. Collagen can help prevent this buildup in blood vessels, thus protecting against heart attacks and strokes (10).
3. Supports healthy bowel function
Irritable bowel syndrome (or IBS) and leaky bowel syndrome are two painful conditions that cause the digestive tract and stomach lining to become inflamed and irritated.
Nutrients and toxins "seep" back into the bloodstream instead of being processed further. Stress, poor diet, prescription drugs, too much alcohol, and a sedentary lifestyle can all contribute to these gastrointestinal disorders.
This negatively affects your digestion and causes nasty side effects such as gas, fatigue, upset stomach, diarrhea, constipation, and impaired nutrient absorption. Instead of being absorbed, vitamins and minerals go straight through your system.
bone brothWhich is one of the best sources of collagen, is one of the best natural ways to relieve leaky gut symptoms (leaky gut syndrome). Studies show that IBS patients have low levels of collagen IV (11).
The bone broth contains bioavailable collagen, which means your body can quickly use this protein and the other vitamins, minerals, and key amino acids (the building blocks of protein) that come with it.
Recommendation:BONE BROX organic bone broth made from cattle bones
Even if you don't have IBS symptoms, collagen is an excellent addition to the Gut health.
4. Relieves joint and knee pain
Collagen helps maintain the integrity of cartilage, the rubbery tissue that protects your joints.
Since the amount of collagen in the body decreases with age, the risk of becoming degenerative increases Joint diseases such as osteoarthritis to develop.
Some studies have shown that taking collagen powder can help improve symptoms of osteoarthritis and reduce overall joint pain (12).
You don't have to be a professional athlete or athlete to Joint pain to have. Whether your job is tied to your desk or you are on your feet all day, joint pain is something that any person can experience from time to time.
Some people are so sensitive that a sharp change in weather is enough to stiffen their joints.
Collagen may be able to be used for natural relaxation as well Joint pain relief to care. In a 24-week study, researchers gave athletes without joint disease 10 grams of collagen powder daily to see how it would affect cartilage and sensitivity to pain (13).
The results showed that collagen reduced pain when standing, lifting heavy objects, and even when resting.
While more research is needed, this study supports the possibility that collagen may contribute to this Slow down joint wear and tear in those with arthritis or rheumatoid arthritis.
In another study, adults took two grams of collagen a day for 70 days. Those who took collagen had a significant one Reduction in joint pain and were better able to exercise than those who did not (14).
In another study, scientists conducted an investigation to see how a collagen supplement performed Knee pain (especially osteoarthritis pain).
After 180 days, the participants had less pain and lowered their osteoarthritis index, stiffness and physical limitations (15).
If you're looking to take a collagen powder for its potential pain relieving effects, studies recommend that you go with one Dosage of 8-12 grams daily should start (16).
5. Supports the back
If you under Back pain you can find relief with collagen.
In one study, 200 participants (who were over 50 years old) with upper or lower back pain took 1,200 milligrams of collagen per day (or a placebo).
After six months, over 20% of the participants in the collagen group saw a significant one Improvement of your back pain after daily collagen consumption (17).
6. Ensures healthy skin
Collagen is an important part of your skin.
It plays an important role in strengthening the skin and can that Promote elasticity and hydration. As you age, the body produces less collagen, which leads to dry skin and wrinkling.
However, several studies have shown that colleague peptides or supplements containing collagen can help slow the aging of your skin by reducing wrinkles and dryness (18).
In addition to drinking lots of water and limiting sun exposure, you probably also know the statements about the Anti-aging properties of collagen.
In a recent study, the scientists wanted to see how collagen affects the collagen peptides in the skin. The study followed 69 women aged 35 to 55 years for eight weeks. The women who took a collagen powder showed one significant increase in skin elasticity compared to the women who took a placebo (19).
More interestingly, the older women in the collagen group had more noticeable improvements, possibly because collagen production decreases with age, leaving more room for improvement.
Scientists also noticed positive changes in the moisture and dryness of the participants' skin, but it wasn't statistically significant enough.
Another study found that oral collagen supplementation was the Skin hydration improved in just eight weeks (20).
Another study found that women who drank a drink containing a collagen supplement daily for 12 weeks had increased skin hydration and a significant amount compared to a control group Reducing the depth of wrinkles exhibited (21).
The wrinkle-reducing effects of collagen powder have been attributed to its ability to stimulate the body to produce collagen on its own (22).
Additionally, taking collagen supplements can boost the production of other proteins that help structure your skin, including Elastin and Fibrillin (23).
There are also many claims that collagen supplements are helpful in preventing acne and other skin diseases, but these are not backed by scientific evidence.
Here's an important finding: The researchers didn't discover the changes in the participants' skin until they consumed hydrolyzed collagen powder (24).
Why? When you ingest this form of collagen, the intestines absorb it instantly and send it directly to your joints and skin through your bloodstream.
7. Helps with brittle, broken nails
Collagen can help your Strengthen nailsso that they do not become brittle and prone to breakage.
In one study, 25 participants received a dose of 2.5 grams of collagen peptide daily for 24 weeks.
The following result came out (25):
- 12% increase in nail growth
- 42% decrease in broken nails
- 64% overall improvement in previously brittle nails
In addition, 88% of the participants stated that these positive changes were already visible after four weeks.
8. Can increase muscle mass
There is some evidence that the use of collagen powder can help increase muscle mass.
Between 1-10% of muscle tissue is made up of collagen. This protein is necessary to keep muscles strong and functional (26).
Studies suggest that collagen powder may help increase muscle mass in people with sarcopenia (loss of muscle mass) that occurs in old age.
A study of 53 men showed the beneficial effects of taking collagen while exercising. Study participants took 15 grams of collagen hydrolyzate powder or a placebo daily (27).
The participants exercised regularly during the 12 weeks. At the end of this period, those who took the collagen powder showed increases in muscle mass and strength that were significantly more pronounced than those who took the placebo pill.
The researchers theorized that collagen helped stimulate the production of the proteins responsible for muscle growth.
Although this study is promising, more research is needed to find out positive effects of collagen on muscle growth to be fully determined.
Researchers concluded that the ingestion of collagen is the Promote synthesis of muscle proteins like creatine and can also stimulate muscle growth after exercise.
More research is still needed to investigate collagen's potential for increasing muscle mass.
9. Can prevent bone loss
Your bones are mostly made up of collagen, which gives them structure and helps them stay strong (28).
As the collagen in your body decreases with age, your bone mass also decreases at the same time. This can lead to diseases like osteoporosis characterized by low bone density and associated with a higher risk of fractures.
Studies have shown that ingesting collagen powder can have certain effects in the body that inhibit the breakdown of bone that leads to osteoporosis (29).
In one study, women took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen every day for 12 months.
At the end of the study, the women who took the calcium and collagen supplement had significantly lower blood levels of proteins that accelerate bone loss than those who took the calcium only (30).
Another study found similar results in 66 women who took 5 grams of collagen daily for 12 months.
The women who took the collagen had one Increase in bone mineral density (BMD) of up to 7%compared to women who did not consume collagen (31).
Bone mineral density (BMD) is a measure of the amount of minerals, such as calcium, in your bones. A low BMD is linked to weak bones and the development of osteoporosis.
These results are promising, but more human studies are needed before the role of collagen supplements in bone health can be confirmed.
10. Other health benefits
Collagen supplements can have other health benefits, but these haven't been thoroughly studied.
- Hair growth: Ingesting collagen can increase the strength of your nails by preventing them from becoming brittle. Additionally, it can stimulate your hair and nails to grow longer (32).
- Weight Loss: Some believe that ingesting collagen powder can promote weight loss and a faster metabolism. So far, however, there have been no studies to support these claims.
While these potential impacts look promising, more research is needed before formal conclusions can be drawn.
Different types of collagen
Collagen supplements come in a variety of varieties. You should choose the supplement that will best support your goals in choosing a type of collagen.
The following are the most common types of collagen that you can find in stores or online as a collagen product:
- Type 1: This is one of the most common types in the human body and supports healthy skin.
- Type 2: This is mostly found in cartilage and can promote joint health.
- Type 3: This type also contributes to the health of the skin by improving its elasticity.
- Type 5: This type helps promote placenta growth in pregnant women.
- Type 10: This type also occurs in cartilage and promotes bone health and development.
Most supplements will contain several of these and possibly other types of collagen.
In many cases the collagen is also hydrolyzed. The hydrolysis makes the collagen easier for the body to absorb.
The best sources of collagen
Should You Buy a Collagen Supplement? Or can you just get collagen from the foods you eat?
Although the availability of collagen is better with a collagen powder, you can also find it in some foods, such as bone broth. Bone broth is one of the richest sources of collagen, and it's very easy to make your own healthy version of keto with this bone broth recipe, too.
Here are some other foods that can help your body make more collagen:
- Wild salmon
- Leafy vegetables like kale and spinach
- Chia seeds
- Pumpkin seeds
But keep in mind that your body doesn't get collagen directly from these foods. Rather, these foods can help your body produce more collagen on its own.
Ingesting a collagen powder is the only way to get collagen directly.
This PRIMAL collagen powder contains 10 grams of collagen peptides per 1 tablespoon. Each serving is equal to the amount of collagen you would find in two cups of bone broth.
Thanks to the low carbohydrate count (0 grams), this collagen powder will not increase your blood sugar level and is perfect for a ketogenic diet. And while other collagen powders are made from different parts of the animal, this collagen hydrolyzate powder contains 100% collagen from German pasture cattle. It also contains no artificial colors, flavors or preservatives.
Add it to your morning coffee or smoothie to increase amino acids and your collagen intake. You can also consume it before, during, or after your workout to aid your muscle synthesis and regeneration.
Buy collagen powder
Collagen supplements and a high-quality collagen powder provide ready-made collagen chains that your body can use in any tissues it needs.
The Taking collagen hydrolyzate powder is more efficient for your body than having to create collagen fibrils from scratch using dietary amino acids.
While diet provides the body with the raw materials for making glue (collagen), supplementing with collagen powder gives the body the glue directly.
Thanks to this willingness, dietary supplements can support healthy skin, organs and tissues in a short time.
Collagen supplements can have many names, including the terms "collagen hydrolyzate," "hydrolyzed collagen," and "collagen peptides," but they all mean the same thing: small chains of collagen made from animal tissue.
Hydrolyzed collagen, as the name suggests, is formed through a process called enzymatic hydrolysis, and it works like this:
Collagen-rich tissue from animals, such as skin, bones and cartilage, is treated with various enzymes called proteases, which break down the collagen essentially by breaking down the chemical compounds. This creates small collagen chains with which the body can build up its own connective tissue.
Gelatin goes through a similar process, but it's not the same as hydrolyzed collagen as some people might think.
Collagen ingestion is associated with a number of health benefits and very few known risks.
Many people know collagen for its role in supporting the health and vitality of the skin. But it also helps promote other areas of health, such as bone, joint, and heart health.
Some people keep reporting many other benefits of collagen supplements, but these haven't been scientifically studied.
Although several foods contain collagen, it is unknown whether the collagen in the diet has the same benefits as a good quality collagen powder.
Recommendation:PRIMAL COLLAGEN Protein | Collagen hydrolyzate peptides | Pasture powder | Type I and Type II
Collagen supplements are generally safe to take, fairly easy to use, and definitely worth trying the collagen supplement for yourself because of their potential benefits.
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