Your physique’s pure manufacturing of collagen declines as you get older, which might influence pores and skin, hair, and nails, so some folks select to take collagen dietary supplements to presumably forestall this decline — although the analysis on this area continues to be evolving.
What’s extra, liquid collagen doesn’t ship distinctive or enhanced advantages, or improve bioavailability, in contrast with different types of collagen.
“The truth that collagen is in liquid kind doesn’t make it extra accessible for the physique,” says Wagner. “This can be a advertising tactic. The advantage of collagen itself shouldn’t be independently higher as a result of it’s a dry powder or a liquid.”
Basically, restricted analysis suggests there could also be some advantages to taking collagen dietary supplements.
Might Increase Pores and skin and Nail Well being
Collagen is probably most famously marketed to enhance pores and skin look — and there’s some proof to again it up. One randomized managed scientific trial from the UK of 130 adults ages 40 to 60 discovered that consuming 8,000 milligrams (mg) of powdered collagen combined with vitamin C (additionally useful for pores and skin well being) every day for 12 weeks was related to a 19.6 % decreased wrinkle depth.
Different analysis has additionally proven some constructive outcomes. For instance, one meta-analysis from Taiwan of 26 randomized-controlled trials discovered members who took an oral collagen complement for at the least eight weeks observed enchancment in pores and skin hydration and elasticity.
“A limitation of this analysis is that almost all members had been ladies, and the dosing of hydrolyzed collagen [a form of collagen that’s broken down into smaller pieces, known as peptides] assorted between research,” says Brittany Brown, RD, the proprietor of Feeding Infants Nourishing Souls in Nova Scotia, Canada. “Nonetheless, the findings had been constant — taking hydrolyzed collagen for at the least eight weeks helps enhance pores and skin hydration and elasticity.”
Research on collagen’s results on nail well being are additionally doubtlessly promising, per a research out of Belgium, which confirmed that girls ages 43 to 65 years outdated who took collagen dietary supplements had vital enhancements in nail coloration in contrast with a placebo group.
Might Enhance Joint Ache and Stiffness
Collagen has been extensively studied as a possible therapy for osteoarthritis. Whereas the standard of the analysis varies, some proof out of Brazil suggests collagen dietary supplements could assist alleviate joint ache and stiffness and enhance perform in circumstances like osteoarthritis by serving to restore and shield cartilage and reduce irritation, per one evaluation.
One evaluation from Taiwan of 4 scientific trials and 507 members with knee osteoarthritis confirmed that folks taking collagen peptides have noticeable ache reduction in comparison with these taking a placebo.
Might Improve Bone Density
One evaluation carried out in China discovered that collagen peptide supplementation considerably elevated bone mineral density within the neck and backbone.
One other research out of Germany of 131 postmenopausal ladies discovered that long-term supplementation with particular collagen peptides seems to counteract bone mineral density losses, doubtlessly contributing to higher bone stability.
Might Improve Train Advantages
Pairing collagen dietary supplements with train could assist enhance physique composition and exercise restoration. 4 research in a single meta-analysis out of the UK discovered that individuals who carried out resistance coaching and took a collagen complement noticed larger will increase in lean physique mass and reduces in physique fats than the management group.
Different research included within the meta-analysis additionally reveal potential advantages for improved restoration and decreased muscle soreness post-exercise.
“In these 4 research, the placebo group was supplied with a non-protein complement,” says Jessica Garay, RDN, PhD, an assistant professor within the division of vitamin and meals research at Syracuse College in New York. “That design makes it tough to know if the profit seen was from the collagen peptides particularly or just from having a protein complement, which we all know may help assist muscle protein synthesis.”
One other evaluation of eight articles with 286 members out of Brazil discovered that collagen dietary supplements could assist lower muscle soreness after onerous exercises, however as a result of the research had been all designed in another way, extra analysis is required.
Might Defend Coronary heart Well being
Whereas pores and skin and joint well being are extra widespread causes to complement with collagen, it might have a constructive influence in your ticker, too. In a evaluation of 12 research out of the UK, collagen peptide dietary supplements had been discovered to barely decrease “dangerous” LDL ldl cholesterol and systolic blood strain, however had no impact on blood sugar ranges. Extra long-term research are wanted to substantiate the hyperlink between collagen and coronary heart well being.
