You've heard it from health experts, beauty gurus, and possibly even your social media friends. Collagen is the latest buzzword on every one's lips, and it can now be found in just about everything — from creams and cosmetics, to powders and pills. And the truth is, this may be one instance where the hype is actually factual.
As the most abundant protein in the body, collagen protein is available in your muscles, skin, blood, bones, cartilage, and ligaments. You may want to consider squeezing in an extra serving of this vital protein for several reasons, as collagen is a building block that:
· promotes skin elasticity
· holds together your bones and muscles
· protects your organs
· provides structure to joints and tendons
The good news is that your body produces collagen on a regular basis. But, it does slow down with age. Other lifestyle habits that can bring collagen production to a screeching halt include smoking, sun exposure, and an unhealthy diet. Some health conditions may also deplete your collagen storage. And without this important building block, you may start to see wrinkles and sagging skin, or even experience arthritis.
Read on, to discover five specific benefits you may experience if you take the time to up your collagen consumption.
Top five benefits of collagen
1. May ease joint pain
In one study, participants took a type II collagen supplement made from chicken necks for 90 days. Results showed that osteoarthritis symptoms decreased by 40 percent while the severity of symptoms dropped by an impressive 33 percent.
Another, with the same collagen supplement, participants with severe RA, saw a reduced number of swollen and tender joints — some experienced complete remission. Importantly, the supplement was undenatured, meaning that the amino acids weren't broken down as a result of processing and exposure to high heat.
2. May reverse skin aging
One benefit of collagen is its ability to promote glowing, vibrant skin. This essential protein provides elasticity to the skin, helping it to appear more youthful and healthy. But as you get older and collagen production declines, fine lines, loose skin, and dryness can occur. So what happens if you increase your collagen intake with supplements?
One study randomly chose 46 of 69 women, ages 35-55 years old, to take a collagen hydrolysate supplement. The rest of the group took a placebo. The women who took the collagen showed an improvement in skin elasticity within four weeks.
The same manufacturer also conducted another study with the same supplement, which significantly reduced wrinkles after just eight weeks.
3. Helps build muscle and burn fat
Collagen is a major component of muscle tissue, so it should come as no surprise that it can have a big impact when it comes to building muscle mass. Plus, collagen also contains a concentrated amount of glycine an amino acid involved in creatine synthesis This provides muscles with the fuel needed to power through your workout. So what happens when you add collagen to your workout routine?
There's not much research on collagen and exercise, but a study looked at collagen supplements in 53 older males with , a condition where you lose muscle mass due to aging. After 12 weeks, those who took supplements along with resistance training saw an increase in fat loss and muscle strength more than the placebo group.
4. May reduce cellulite
Besides keeping your skin healthy and glowing, collagen may also help improve the appearance of stubborn cellulite. Cellulite occurs when the layer of fat under the skin pushes up against the connective tissue, creating a dimpled or lumpy appearance on the skin.
One study manufacturers was to discover what type I collagen would do for cellulite. They randomly assigned 105 women, ages 24-50, to take collagen peptides for six months. Those who did demonstrated a clear improvement in skin texture and waviness.
While it seems promising, more studies are needed to confirm.
5. May improve digestive health
Collagen is in the gut's connective tissue and can help support and strengthen the protective lining of your digestive tract. This is critically important because alterations in the barrier function of your intestine, also known as a permeable gut. Which can allow food particles into the systemic circulation which can result in, inflammation.
In fact, another study found that GI patients were more likely to have lower levels of serum collagen. So the current theory is that by increasing your intake of collagen, you could help build up the tissues that line your gastrointestinal tract and benefit your gut. However, current research is limited on the direct effects of collagen supplementation on the digestive system.
How to add collagen:
Here are a few easy ways to kick up your collagen intake:
Collagen Type I & III Powder 7 oz by Collagen M.D.1. Experiment with bone broth
Which is made by simmering bones to help extract the flavor and beneficial nutrients. Not only is it an excellent source of collagen, but it's also tasty and easy to add to your diet by using it to make soups and stews, whole grains like rice and quinoa, and even to moisten leftovers.
2. Try out powdered gelatin
Gelatin is essentially a cooked form of collagen, and powdered gelatin can be a quick and convenient way to bump up your collagen consumption. It can be mixed into any liquid, including soups, stews, and broths.
3. Supplement with collagen peptides
Collagen peptides are another easy option to get your fix of this important amino acid. Most brands sell hydrolyzed collagen peptides, which means that the amino acids in collagen have been broken down so that they're more easily digested and absorbed.
Collagen powder can also be added to smoothies, hot beverages, or baked goods to pump some extra protein into your day. Here's the one I use. FREE Shipping! This article concludes our series for August. Look for an updated website with wonderful new topics on September 1. Sign Up HERE! Have a safe and lovely Labor Day weekend. Next week don't miss some new information about a popular cooking oil I NEVER use. Don't forget to visit our store for amazing products, great prices and FREE shipping on all orders. Thank you!
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