What are the effects of supplementing collagen?
Sources:
Supplementing with collagen has demonstrated several potential health benefits, particularly in skin health and joint support.
Skin Benefits:
- Several randomized controlled trials have indicated that hydrolyzed collagen supplements can significantly improve skin attributes such as hydration, elasticity, and reduce wrinkles. This is largely due to collagen's role in stimulating fibroblasts, which are skin cells responsible for producing collagen and elastin, essential for maintaining skin elasticity and firmness 1 2 3.
- A systematic review showed positive results for collagen supplementation in enhancing skin composition, resulting in a more youthful appearance, often in combination with vitamin C 4.
Joint and Other Benefits:
- Collagen supplements are also being explored for their benefits in joint health, specifically in reducing symptoms of osteoarthritis. Studies suggest that collagen supplementation can decrease joint pain and stiffness, which can also benefit athletes experiencing joint discomfort from high-impact activities 1 5.
- There is some preliminary evidence that collagen might help in improving joint functionality and reducing pain by increasing collagen levels in cartilage and promoting the production of essential connective tissue proteins 6.
Mechanism and Variability:
- The potential mechanisms by which collagen confers these benefits involve its unique amino acids, like hydroxyproline, which, when ingested, break down into peptides that may stimulate collagen production in the body, different from other protein sources 1 2.
Overall, while the evidence is promising, particularly for skin and joint health, the individual response can vary, and further research is necessary to fully understand all potential benefits and mechanisms 7 4.
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