You’ve probably heard about the positive role collagen plays in maintaining skin elasticity and hydration – these are just a few of its many benefits. In fact, your body has 28 different types of collagen, with 90% of them being type I, II, III, or IV. As the body’s primary protein, collagen makes up 30% of all proteins.
Collagen is a building block molecule that provides structural support for skin, bones, tendons, and organs, and is a major component of connective tissue. Skin, in particular, becomes thinner as collagen loss contributes to sagging skin.
Aging naturally results in telltale signs that your body’s collagen stores have diminished. While this is inevitable, there are factors that can speed up the process, such as an unbalanced diet and micronutrient deficiencies. But your skin isn’t all that great, as collagen can reduce joint pain and gastrointestinal issues, slow muscle recovery, deteriorate bone density, and speed up aging.
Research continues to uncover specific benefits of collagen in your body, whether from diet or supplements. Read on to learn more.
May Improve Mobility
The older you get, the less “greasy” your joints become, but collagen can help counteract this. He likens collagen to a lubricant for your joints, much like oil helps reduce friction from corrosion.
As collagen ages in the body, it undergoes chemical changes that cause the molecular structure of the collagen peptide to become more rigid. This leads to decreased mobility and flexibility of muscles and joints, as well as hardening of the arteries.
One study found that taking collagen peptides for nine days helped speed up the recovery of muscle function and reduce muscle soreness after heavy exercise.
May improve skin elasticity
Collagen must be converted into amino acids in order to be absorbed and synthesized in the gut, and one of the best options is food. In general, certain foods can nourish the skin, but especially those rich in protein, such as meat, chicken eggs, bone broth, and fish.
Vitamin C is also necessary for collagen production, so foods rich in vitamin C promote collagen synthesis, such as citrus fruits and berries.
Since you are constantly shedding skin, collagen promotes the regeneration and growth of new, healthy skin, which also helps retain moisture and avoid rough, dry skin.
Can increase bone density
Bone loss begins around age 30, especially in women, and declines by 0.5% per year, and by 2% or more after menopause.
By age 65, bone loss in women declines by 1% per year, meaning you are at greater risk for osteoporosis, bone fractures. Men experience the same rate of bone loss by age 65 as women.
However, collagen in the form of collagen peptide supplements (available in powder and tablet form) may increase bone mineral density and reduce the rate of bone degradation, as shown in a 2018 study conducted in Germany.
A study of 131 postmenopausal women with low bone mineral density found that the group taking oral collagen peptides for a year increased bone mineral density (BMD) at the spine by 3% and at the femoral neck by 6.7%, compared to the placebo group, which experienced a decrease in BMD at both the spine and femoral neck.
May Reduce Joint Pain
A systematic review of various studies found that collagen in the form of collagen hydrolysate supplements (COL), also available in powder and tablet form, helps reduce joint pain, outlines Hill. This is thought to be due to collagen’s stimulating effects on connective tissue, structure, and load-bearing capacity.
Each of the five studies that looked at the effects of COL on joint pain found it to be successful. In fact, activity-related joint discomfort improved so much that alternative pain treatments were needed significantly less often. However, more research is needed to understand what dosage and timing are needed for best results.
May Help Maintain Lean Muscle
While strength training plays a major role in maintaining lean muscle mass, collagen can also give you a boost. A 2015 study found that collagen peptides enhanced the effects of a three-month resistance training program in older men with sarcopenia (natural muscle loss).
This was hypothesized to be due to the collagen contains arginine and glycine, which are known to help your body synthesize creatine. Compared to volunteers taking a placebo, those taking the collagen supplement experienced greater increases in muscle strength and a greater decrease in fat mass.
It’s important to note that this study also included post-workout protein supplements, which may have enhanced the results.
Conclusion
Collagen has many benefits, including maintaining skin elasticity and preventing joint pain. While taking extra collagen on top of your regular diet is not necessary, it can give your skin, muscles, bones, and joints a boost.
Remember that collagen supplements are not regulated by the FDA and should not replace a healthy diet and regular exercise. Before you start taking supplements, talk to a healthcare provider, such as a registered dietitian, for recommendations on how to gradually introduce more collagen into your diet.
