The physique’s pure manufacturing of collagen decreases as we age, which might have an effect on the pores and skin, hair, and nails, so some individuals take collagen dietary supplements to forestall this decline, however analysis on this space remains to be creating.
Moreover, liquid collagen doesn’t supply any distinctive or enhanced advantages or elevated bioavailability in comparison with different types of collagen.
“The truth that collagen is a liquid doesn’t make it extra accessible to the physique,” says Wagner. “This can be a advertising and marketing ploy. The good thing about collagen itself is that it isn’t nice by itself as a result of it is available in dry powder or liquid kind.”
Usually, restricted analysis means that taking collagen dietary supplements might have some advantages.
Could promote pores and skin and nail well being
Collagen might be finest recognized for being marketed to enhance the looks of your pores and skin, and there is some proof to assist that. A randomized managed medical trial within the UK on 130 adults aged 40 to 60 discovered that each day consumption of 8,000 milligrams (mg) of powdered collagen blended with vitamin C (which additionally advantages pores and skin well being) for 12 weeks lowered wrinkle depth by 19.6 p.c.
Different research have additionally proven some optimistic outcomes. For instance, a meta-analysis of 26 randomized managed trials performed in Taiwan discovered that contributors who took oral collagen dietary supplements for not less than eight weeks observed enhancements in pores and skin hydration and elasticity.
“Limitations of this examine have been that almost all contributors have been girls and the doses of hydrolyzed collagen (a sort of collagen damaged down into smaller items often known as peptides) diversified between research,” says Brittany Brown, M.D., proprietor of Feeding Infants Nourishing Souls in Nova Scotia, Canada. “But, the outcomes have been constant: consuming hydrolyzed collagen for not less than eight weeks improved pores and skin hydration and elasticity.”
Analysis into the consequences of collagen on nail well being can also be doubtlessly promising, with a Belgian examine exhibiting that ladies aged 43 to 65 who took collagen dietary supplements had considerably improved nail coloration in comparison with a placebo group.
Could enhance joint ache and stiffness
Collagen is extensively studied as a possible therapy for osteoarthritis. Though the standard of research varies, one evaluate says there’s additionally proof from Brazil to recommend that collagen dietary supplements might assist scale back joint ache and stiffness and enhance perform in situations corresponding to osteoarthritis by serving to restore and defend cartilage and scale back irritation.
A Taiwanese evaluate of 4 medical trials involving 507 contributors with knee osteoarthritis confirmed that these taking collagen peptides had vital ache reduction in comparison with these taking a placebo.
Could improve bone density
One evaluate performed in China discovered that collagen peptide supplementation considerably elevated bone density within the neck and backbone.
One other examine of 131 postmenopausal girls performed in Germany discovered that long-term supplementation with sure collagen peptides might scale back bone density loss and contribute to improved bone stability.
Combining collagen dietary supplements with train can enhance physique composition and restoration from train. 4 research in a single meta-analysis performed in the UK discovered that individuals who carried out resistance coaching and took collagen dietary supplements gained considerably extra lean physique mass and misplaced physique fats than the management group.
Different research included within the meta-analysis additionally revealed potential advantages for bettering post-exercise restoration and decreasing muscle soreness.
“In these 4 research, the placebo group was supplied with dietary supplements apart from protein,” says Jessica Garay, RDN, PhD, assistant professor within the Faculty of Vitamin and Meals at Syracuse College in New York. “Their design makes it tough to know whether or not the advantages seen are because of the collagen peptides or from taking the protein dietary supplements. Protein dietary supplements have been proven to assist assist muscle protein synthesis.”
One other evaluate of eight papers with 286 contributors in Brazil discovered that collagen dietary supplements might assist scale back muscle soreness after a tough exercise, however the research have been all designed in another way and extra analysis is required.
Could defend coronary heart well being
Frequent causes for supplementing with collagen are pores and skin and joint well being, however it could actually additionally positively influence your ticker. A evaluate of 12 research performed within the UK discovered that collagen peptide dietary supplements barely lowered “dangerous” LDL ldl cholesterol and systolic blood stress, however had no impact on blood sugar ranges. Additional long-term research are wanted to substantiate the hyperlink between collagen and coronary heart well being.
