If keeping your skin looking healthy is your top priority, you’ve probably come across collagen supplements. Collagen is a protein found naturally in the body. skin, hair and nails It provides structure and support throughout the body. You may have heard that collagen supplements can help you maintain a youthful appearance — but do they really work that way?

Various studies have shown that taking collagen supplements Adding collagen-rich foods daily or to your diet provides a variety of benefits and really helps improve the health of your skin, joints, hair and bones.

Read on to learn what collagen is, where to find it, and how you can benefit from collagen supplements, as well as the drawbacks you need to know about. Supplements like collagen can be helpful, but remember: Food sources for other vitamins and minerals It is the easiest way to stay healthy.

What is collagen?

Before talking about its benefits, what is collagen? In short, collagen is the most plenty of protein It is found in the human body and constitutes one-third of all protein. It acts as a binding building block that holds your muscles, tendons, ligaments, bones and skin together. It holds your muscles, tendons, ligaments, bones and skin together and supports healthy joints and connective tissues.

Yes Nearly 30 known types of collagenhowever, type I is the most common (found in all connective tissue and accounting for 90% of all collagen in the body). Types II, III, and IV are also common and found in various parts of your body, including your joints, kidneys, ears, and blood vessels.

All this leads us to another question: What is collagen good for? Your body naturally produces collagen by combining multiple amino acids (like proline and glycine) with zinc, vitamin C, and copper. As you get older, production is slowing down and the existing collagen in your body begins to break down faster.

When this happens, you may notice that your skin becomes more wrinkled, your tendons and ligaments become less flexible, and your muscles shrink. To prevent or delay these effects, some people compensate for what their bodies lose by eating collagen-rich foods or collagen supplements.

Adding collagen to your diet

If you want to boost your healthy collagen production, you should make sure your diet includes foods with the following key ingredients:

• bone broth
• Fish and shellfish
• Chicken
• pigskin
• eggs
• Bean
• citrus fruit
• Pepper
• Hazelnut

Eating a balanced diet with a combination of these foods is the best way to increase collagen protein in your body. If you can’t get enough collagen from diet alone, you may also consider taking collagen supplements (typically collagen powder or capsules).

For best results, experts collagen supplement One hour before exercising, but be sure to check the label and talk to your doctor before starting a new wellness routine.

Benefits of collagen

Now that we’ve covered the basics, let’s examine some of the benefits of collagen supplements.

Builds stronger bones

Bones are full of collagen, but as we age, the protein begins to break down and bone health also deteriorates, resulting in a decrease in bone strength and density. By adding collagen supplements to your diet, you can: prevent some bone loss and reduces your risk of bone-related problems, including osteoporosis and fractures.

Reduces joint pain

Collagen also works with cartilage to keep your joints functioning properly. As it wears out over the years, it can cause joints to become stiff and painful, putting you at higher risk of osteoarthritis. The good news is that taking collagen supplements found To reduce joint pain in physically active people. It is also a painkiller For people with existing joint problems.

Improves skin

Your skin also contains collagen, which gives it elasticity and moisture when it is young. But as you mature, your skin becomes saggy and more wrinkled due to depletion of collagen levels. Interestingly, studies have shown Adding more collagen to your diet can increase skin elasticity, firmness and hydration, visibly reducing the effects of aging.

Promotes healthy hair

Collagen is created by some of the amino acids used to make keratin, the protein that makes up your hair. Because of this link some evidence Consuming more collagen can help your hair health by promoting growth, reducing thinning and slowing graying, she said.

Adds muscle mass

Muscle tissue consists of: up to 10% collagen. When the collagen in your body begins to break down, you can lose muscle mass and potentially develop a condition called sarcopenia (age-related muscle loss). Fortunately, studies have shown It is stated that taking collagen supplements along with increased protein intake and routine resistance exercise can help patients with sarcopenia increase muscle strength.

Disadvantages of collagen supplements

Despite these benefits, collagen supplements also have a number of drawbacks that you should keep in mind before incorporating them into your routine.

They contain animal products (and sometimes allergens).

Traditional collagen supplements, and all nutritional supplements in general, are made from animal products, so they are not suitable if you follow a plant-based diet. there are some vegan collagen There are options on the market, but it’s unclear how they compare to those made from animal products. Similarly, if you are allergic to any food, be sure to thoroughly read the label on your collagen supplements. In some cases, they may contain common allergens such as fish or eggs.

Regulation is a gray area

Collagen supplements are regulated as food (not medicine). US Food and Drug Administrationthat is, their content and production are not monitored by an official governing body. These products are not subject to the same regulations and stringent approval processes as pharmaceutical products; therefore, it can be difficult to obtain information about the quality, purity and safety of ingredients.

Efficacy studies are limited

While there have been studies on the effectiveness of collagen (most of which we’ve noted above), more research needs to be done. Additionally, some existing studies financed by companies producing collagen supplements, raising ethical questions about bias.

Collagen-like supplements

Because its amino acid structure is different from other proteins, it is difficult to find other supplements that replicate the effects of collagen. You can try increasing your intake glycine and proline, key amino acids involved in collagen formation. They are mostly found in protein-rich foods such as meat and poultry, but they are also available in supplement form.

If you’re most interested in how collagen can help improve your hair, nails, and skin, you might consider: keratin or biotinThese usually come in the form of shampoos and salon treatments but are also sold as nutritional supplements. Biotin is also found in some foods such as legumes, egg yolks, nuts and avocados.

For more advice on supplements, Here are five fitness supplements proven to work. Plus, Check out these three alternatives to melatonin To sleep better without drowsiness the next day.