One of the most popular supplements of the last couple of years is collagen. It has been touted as a great way to recover from exercise, improve skin health and vitality, and also help to improve general joint health.
But is it any good?
In this article we’re going to look at the research around collagen supplementation to see if it’s a great product, a waste of money or somewhere in between…
What is collagen?
Collagen is the most abundant protein in the body, making up about 30% of all protein. It's found in your skin, bones, muscles, and connective tissues. As you age, your body produces less collagen, which can lead to a number of health problems, including wrinkles, joint pain, and bone loss.
Collagen is found in all of the body's connective tissues, including:
Skin: Collagen gives skin its strength and elasticity. As we age, our bodies produce less collagen, which can lead to wrinkles and sagging skin.
Bones: Collagen is the main component of bone matrix. It helps to keep bones strong and healthy.
Cartilage: Collagen is found in cartilage, which is the tough, rubbery tissue that cushions joints.
Tendons: Collagen is found in tendons, which are the tough cords that attach muscles to bones.
Ligaments: Collagen is found in ligaments, which are the tough bands of tissue that connect bones to each other.
Collagen supplements are a popular way to boost your collagen levels. They're available in a variety of forms, including powders, capsules, and liquids. Like most supplements, they vary in price. Some collagen comes from marine sources, others from bovine (beef) sources. You can also pick up vegan collagen supplements.
Does collagen supplementation work?
There is some evidence that collagen supplementation may have a number of health benefits, including:
Improved skin health. Collagen supplements have been shown to improve skin hydration and elasticity, which can help to reduce wrinkles and make your skin look younger.
Relieved joint pain. Collagen helps to maintain the integrity of your cartilage, the rubber-like tissue that protects your joints. Taking collagen supplements can help to reduce joint pain and inflammation.
Prevented bone loss. Your bones are made mostly of collagen, which gives them structure and strength. Taking collagen supplements may help to prevent bone loss and osteoporosis.
Boosted muscle mass. Collagen is an important component of skeletal muscle. Taking collagen supplements may help to boost muscle mass and strength. This is more prominent in older users though.
Promoted heart health. Collagen helps to keep your blood vessels healthy. Taking collagen supplements may help to reduce your risk of heart disease.
However, it's important to note that the research on collagen supplementation is still limited. More studies are needed to confirm the full range of potential health benefits. We know that there are definite benefits, they question now is what kind of dosage is required and whether they work for everyone.
Most of the research has been done on dosages between 2.5g and 15g per day.
The good news is the there’s no known impact to health at higher dosages. None of the research has shown any negative side effects from collagen supplementation, regardless of the dose. This is likely due to the fact that collagen is a natural product and therefore is well tolerated by the body.
Here are some additional things to keep in mind when considering collagen supplementation:
The type of collagen. There are different types of collagen, and not all of them are created equal. When choosing a collagen supplement, look for one that contains types I and III collagen. These are the most abundant types of collagen in the body and are thought to have the most health benefits.
The form of collagen. Collagen supplements are available in a variety of forms, including powders, capsules, and liquids. The form of collagen you choose will depend on your personal preferences. Powders are easy to mix into food or beverages, while capsules are easy to take and travel with. Liquids are a good option if you don't like the taste of powder.
The dosage. The recommended dosage of collagen supplements varies depending on the product. However, most experts recommend taking 10-15 grams of collagen per day.
Dietary collagen - is is possible?
It’s absolutely possible to consume dietary collagen. Bone broths, stewed meats, fish, meat-based soups, eggs, shell fish and the like are all excellent sources of collagen. There’s also a suggestion that tofu, black beans, pistachio nuts, peanuts, cashews and pumpkin, sunflower and chia seeds are useful sources of collagen for vegans.
Where possible, it’s best to try to consume your collagen from natural sources. Always go with dietary sources first, supplemental sources second.
Collagen - Wonder Supplement or Waste of Money?
Overall, the research on collagen supplementation is promising. However, more studies are needed to confirm the full range of potential health benefits. Think about what you need the collagen for - what benefits you’re looking to gain and whether or not collagen supplements are right for you and recommend a safe and effective dosage.
Start with around 10-15g per day, and give it at least 3 months to see if there is any noticeable change and benefit from the supplementation.
It’s important to point out, all the collagen in the world won’t help if you don’t have the basics in place. A sensible exercise regime, a good, varied and healthy diet. It needs to be high in protein, moderate fats and carbs. Keep alcohol intake low, and your water levels high.
Sleep 7-10 hours per night. That’s a fundamental basic.
If you don’t notice any benefits from the supplements within 3 months, it’s probably not going to work for you. Instead eat well, exercise well and look after yourself in a more general sense!
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.