She Strengthens

Unlock the Power of Collagen: The Ultimate Building Block of Your Body

Collagen is the unsung hero of your body’s structure, making up approximately 30% of the protein in your body. It’s the glue that holds your skin, bones, cartilage, and tendons together, providing a rigid structure that keeps you upright and mobile. As you age, your body’s collagen production slows down, leading to wrinkles, joint pain, and a host of other issues.

The Benefits of Collagen: A Deeper Look

While collagen supplements aren’t a magic potion, there’s scientific evidence that they can help improve your overall health. Here are seven potential benefits:

1. Glowing Skin

Collagen peptides can improve skin elasticity and hydration, reducing wrinkles and fine lines. A 2015 study found that taking collagen peptide supplements increased skin hydration and reduced wrinkles in just four weeks.

2. Healthy Cartilage and Joints

Collagen hydrolysate stimulates collagen production in cartilage and other tissues, helping to reduce joint pain and improve bone mineral density. A 2016 review of nine studies found that collagen hydrolysate could help with osteoporosis and osteoarthritis.

3. Muscle Mass and Strength

Collagen supplements can help increase muscle mass and strength, particularly in older adults. A 2015 study found that taking collagen supplements while doing resistance training increased fat-free body mass and muscle strength.

4. Heart Health

Collagen tripeptide supplements may help prevent and treat atherosclerosis, a condition caused by the buildup of plaque on artery walls. A 2017 study found that taking collagen tripeptide supplements improved HDL-to-LDL cholesterol ratios and other markers for atherosclerosis.

5. Reduced Pain

Collagen peptides can reduce joint pain and stiffness, making it easier to move and exercise. A 2021 study found that taking collagen supplements reduced joint pain and stiffness better than a placebo.

6. Stronger Bones

Collagen supplements can help combat osteoporosis by increasing bone mineral density. A 2018 study found that taking collagen supplements for 12 months increased bone mineral density in postmenopausal women.

7. Healthy Nails

Taking collagen peptides orally may help your nails grow faster and stronger. A small 2017 study found that taking collagen peptides reduced nail brittleness and breakage.

Choosing the Right Collagen Supplement

When shopping for a collagen supplement, look for a reputable brand that clearly states its source and ingredients. Consider the following:

• Animal-derived vs. vegan options: Collagen is typically sourced from cows, pigs, or fish, making it incompatible with vegetarian diets. Vegan collagen products exist, but you’ll need to look for them.
• Allergen warnings: Some collagen supplements may be derived from fish, which could be dangerous for those with fish allergies.
• Third-party testing: Look for brands that use independent testing to verify the purity and safety of their products.

Boosting Collagen Without Supplements

If you’re not interested in taking supplements, there are other ways to support your body’s collagen production:

• Eat a balanced diet: Focus on nutrient-rich foods that support collagen production, such as vitamin C-rich fruits and vegetables.
• Try topical collagen products: Use creams, serums, or masks that contain collagen peptides to improve skin health.
• Drink bone broth: Rich in collagen, bone broth can help support joint and bone health.
• Avoid smoking and excessive sun exposure: Both can damage your body’s collagen production.

The Bottom Line

Collagen is a vital component of your body’s structure, and taking collagen supplements may help improve skin, joint, bone, and muscle health. However, more research is needed to fully understand its effects. Always choose a reputable brand and consult with a healthcare professional before adding collagen supplements to your routine.