The physique’s pure manufacturing of collagen decreases as we age, which may have an effect on the pores and skin, hair, and nails, so some folks take collagen dietary supplements to stop this decline, however analysis on this space continues to be growing.
Moreover, liquid collagen doesn’t provide 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 is not nice by itself as a result of it is available in dry powder or liquid type.”
Usually, restricted analysis means that taking collagen dietary supplements could 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 scientific trial within the UK on 130 adults aged 40 to 60 discovered that day by 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 diminished 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 a minimum of eight weeks observed enhancements in pores and skin hydration and elasticity.
“Limitations of this research had been that the majority contributors had been girls and the doses of hydrolyzed collagen (a sort of collagen damaged down into smaller items often called peptides) diverse between research,” says Brittany Brown, M.D., proprietor of Feeding Infants Nourishing Souls in Nova Scotia, Canada. “But, the outcomes had been constant: consuming hydrolyzed collagen for a minimum of eight weeks improved pores and skin hydration and elasticity.”
Analysis into the consequences of collagen on nail well being can be probably promising, with a Belgian research exhibiting that ladies aged 43 to 65 who took collagen dietary supplements had considerably improved nail colour in comparison with a placebo group.
Could enhance joint ache and stiffness
Collagen is extensively studied as a possible remedy for osteoarthritis. Though the standard of research varies, one overview says there’s additionally proof from Brazil to counsel that collagen dietary supplements could assist scale back joint ache and stiffness and enhance perform in situations corresponding to osteoarthritis by serving to restore and shield cartilage and scale back irritation.
A Taiwanese overview of 4 scientific trials involving 507 contributors with knee osteoarthritis confirmed that these taking collagen peptides had vital ache aid in comparison with these taking a placebo.
Could improve bone density
One overview performed in China discovered that collagen peptide supplementation considerably elevated bone density within the neck and backbone.
One other research of 131 postmenopausal girls performed in Germany discovered that long-term supplementation with sure collagen peptides could 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 lowering muscle soreness.
“In these 4 research, the placebo group was supplied with dietary supplements aside 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 troublesome 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 overview of eight papers with 286 contributors in Brazil discovered that collagen dietary supplements could assist scale back muscle soreness after a tough exercise, however the research had been all designed otherwise and extra analysis is required.
Could shield coronary heart well being
Widespread causes for supplementing with collagen are pores and skin and joint well being, however it may possibly additionally positively impression your ticker. A overview of 12 research performed within the UK discovered that collagen peptide dietary supplements barely lowered “unhealthy” LDL ldl cholesterol and systolic blood stress, however had no impact on blood sugar ranges. Additional long-term research are wanted to verify the hyperlink between collagen and coronary heart well being.
