Category: Supplements

If you’re into skincare, chances are you’ve already heard of collagen and the wonders it can do for your skin. However, collagen can offer more than just help you maintain a youthful look: it’s a major building block of nearly every part of your body, including your bones, muscles, blood vessels, corneas, and teeth.

But where does collagen come from, and why is it so important to our bodies?

In this article, we will be exploring collagen: what it is, how it benefits your body, and where you can get more of it. 

What Is Collagen?

Collagen is a family of proteins that serve as the primary structural component of connective tissues, such as skin, bone, hair, muscles, and teeth. In fact, collagen makes up a third of all the protein in the human body. 

Collagen can be best described as the glue which holds your cells together, forming the most crucial parts of your body. There are 18 types of collagen, which can be categorized into 4 types based on amino acid composition^[1,2]:

• Type I. This type of collagen makes up 90% of your body’s collagen, providing structure to bones, skin, cartilage, connective tissues, and teeth. It can be described as densely packed fibers.
• Type II. This collagen can be described as loosely packed fibers, and it can be mostly found in elastic cartilage.
• Type III. This type of collagen supports muscles, organs, and arteries.
• Type IV. This type of collagen takes part in filtration and can be found in between layers of the skin.

As we age, the amount of collagen produced in our bodies deteriorate – which is why our skin tends to sag and our bones become fragile once we reach our golden years. 

Collagen can also deteriorate from the excessive consumption of sugar and refined carbohydrates, excessive exposure to UV rays, and smoking. 

Fortunately, there are plenty of ways to slow down the inevitable degradation of collagen. One way to preserve your collagen is by consuming food sources of nutrients that facilitate the growth of collagen or by directly taking collagen as supplements. Collagen supplements are generally considered safe, with no known side effects as of date. 

Where Does Collagen Come From?

The body produces its own supply of collagen, which starts off as procollagen. 

To make procollagen, the body needs two amino acids – glycine and proline, which is broken down from dietary protein. These dietary proteins can be obtained in both plant and animal sources, such as poultry, dairy, red meat, legumes, and tofu, which are excellent sources of amino acids. 

Vitamin C and copper are also crucial for facilitating collagen production. Vitamin C can be obtained from citrus fruits (oranges, lemons, grapefruit), bell peppers, broccoli, and strawberries. Meanwhile, copper can be found in shellfish, organ meats, whole grains, and cocoa products. 

The Benefits of Taking Collagen Supplements

Collagen is present in nearly every nook and cranny of our bodies – so it makes sense that boosting your collagen supply would provide a plethora of benefits for your body, inside and out.

According to research, here’s how boosting your collagen intake can improve your health.^{[3, 4]}

1. Improves Skin, Hair, and Nail Health

Collagen is perhaps most known for its ability to help us preserve the quality of our skin, nails, and hair, as evident in hundreds of beauty products that highlight collagen as an active ingredient. 

Collagen is the structural protein that holds your skin, hair, and nails together – it keeps these parts moisturized and elastic, protecting them from brittleness and dryness. This is why you’ll notice that the skin tends to sag and is prone to dryness among older people, as our bodies tend to produce less collagen as we get older.

To maintain the quality of your skin, hair, and nails, increasing your intake of collagen can slow down the inevitable process of collagen degradation, which is especially crucial as you approach old age.

In one study that involved women aged between 35-55, collagen supplementation showed to have decreased dryness and improved skin elasticity after an 8 week period, compared to those who did not take the supplements.^[5]

Taking collagen supplements was also found to reduce nail brittleness and improved the overall nail quality of the participants after 24 weeks of taking one 2.5g collagen supplement a day.^[6] 

2. May Help Lessen Joint Pain

Collagen makes up the majority of cartilage, a rubber-like flexible tissue which connects two bones together, forming a joint. This cartilage also protects your bones from rubbing against each other, which can lead to the tearing of bone and the development of cysts.^[7] As you can imagine, this condition is quite painful and debilitating – thus, it is crucial to keep your cartilaginous joints well-maintained through collagen supplementation.

Since aging slows down the production of collagen, older people are at a higher risk of developing degenerative joint disorders, such as osteoarthritis. 

Taking collagen supplements have been found to prevent such conditions, as well as joint pain experienced by athletes and older adults.  

For instance, a study involving 73 athletes found that collagen supplements can reduce joint pain both at rest and in motion, just after 24 weeks of supplementation. Athletes were in particular interest as they frequently experienced joint pain despite having no osteoarthritis, a condition that had mostly been the focus of collagen treatment studies.^[8] 

In a study with adults diagnosed with osteoarthritis, those who took collagen supplements reported a significant reduction in joint pain and found it easier to partake in physical activity as opposed to those who did not take the supplements.^[9] 

3. Can Help Strengthen Bones

If calcium is the main building block of bones, then it is collagen which provides structure and keeps them in place. This is why as we age, our bones tend to become brittle and prone to breakage – the deterioration of collagen causes our bones to loose its structure, slowly decreasing bone density.^[10] 

Several studies have found that taking collagen supplements can strengthen your bones, as well as prevent or slow down bone deterioration, which leads to conditions like osteoporosis. 

For instance, one study had 39 postmenopausal women take calcium and collagen supplements daily, for a span of 12 months. It was found that those who took both pills had significantly lower levels of proteins that signal bone loss in their blood, as opposed to those who only took the calcium pills.^[11] 

4. Can Help Boost Muscle Mass

Since collagen also makes up 10% of our muscle tissue, taking collagen supplements may help maintain muscle strength and function. 

For instance, one study had 27 men with sarcopenia (gradual muscle loss) take collagen supplements while engaging in a daily exercise routine. It was found that the weakened men who took supplements had significant gains in terms of muscle mass and strength, as opposed to the men who only exercised.^[12] 

5. Promotes Heart Health

Turns out collagen is great for the heart as well! Considering that the heart is also a muscle, there’s no doubt that collagen supplements can help strengthen your heart. 

Collagen also strengthens your arteries, which lowers the risk of potentially fatal conditions, such as the narrowing of blood vessels or arteries. Once our blood vessels or arteries have become weakened, our chances of developing a stroke or a heart attack increase – thus, it is important to keep our arteries strong and flexible.

Some studies have found evidence that collagen has a positive effect in this regard. In one study, 31 healthy adults took collagen supplements daily for a period of 6 months. It was observed that those who took the supplement had a significant reduction in artery stiffness, along with an increase in good (HDL) cholesterol levels.^[13]  

Conclusion

Although collagen is well known for its benefits to the skin and hair, plenty of scientific evidence proves that collagen can improve the state of your bone, muscle, and cardiovascular health. 

Additionally, taking collagen supplements is generally considered safe when consumed within acceptable levels, with few known side effects, such as some minor digestive troubles. Collagen production can be also boosted by eating more of vitamin C, protein, and copper rich food. 

References

[1] Ross, R. (2020, January 23) What is collagen? Retrieved on November 24, 2020 from https://www.livescience.com/collagen.html

[2] Jennings, K. (2020, May 5) Collagen — What Is It and What Is It Good For? Retrieved on November 24, 2020 from https://www.healthline.com/nutrition/collagen

[3] Elliott, B. (2020, February 19) Top 6 Benefits of Taking Collagen Supplements. Retrieved on November 24, 2020 from https://www.healthline.com/nutrition/collagen-benefits

[4] Migala, J. (2020, September 8) https://www.everydayhealth.com/skin-beauty/potential-health-benefits-of-collagen-and-thing-it-cant-do/

[5] Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology, 27(1), 47–55. https://doi.org/10.1159/000351376

[6] Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F. O., & Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of cosmetic dermatology, 16(4), 520–526. https://doi.org/10.1111/jocd.12393

[7] American Chiropractic Association. (n.d.) https://www.acatoday.org/Patients/Health-Wellness-Information/Joint-Health

[8] Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24(5), 1485–1496. https://doi.org/10.1185/030079908×291967

[9] Schauss, A. G., Stenehjem, J., Park, J., Endres, J. R., & Clewell, A. (2012). Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial. Journal of agricultural and food chemistry, 60(16), 4096–4101. https://doi.org/10.1021/jf205295u

[10] Viguet-Carrin, S., Garnero, P., & Delmas, P. D. (2006). The role of collagen in bone strength. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 17(3), 319–336. https://doi.org/10.1007/s00198-005-2035-9

[11] Elam, M. L., Johnson, S. A., Hooshmand, S., Feresin, R. G., Payton, M. E., Gu, J., & Arjmandi, B. H. (2015). A calcium-collagen chelate dietary supplement attenuates bone loss in postmenopausal women with osteopenia: a randomized controlled trial. Journal of medicinal food, 18(3), 324–331. https://doi.org/10.1089/jmf.2014.0100

[12] Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. The British journal of nutrition, 114(8), 1237–1245. https://doi.org/10.1017/S0007114515002810[13] Tomosugi, N., Yamamoto, S., Takeuchi, M., Yonekura, H., Ishigaki, Y., Numata, N., Katsuda, S., & Sakai, Y. (2017). Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. Journal of atherosclerosis and thrombosis, 24(5), 530–538. https://doi.org/10.5551/jat.36293

Protein is one of the most essential nutrients for our bodies – it makes up every cell in our body, from our skin on the outside, to the tissues that make up your internal organs. Although common knowledge is that protein builds our muscles, it is also needed to synthesize enzymes, hormones, and other biochemicals that regulate the thousands of functions that happen within our bodies. 

And when we think of protein, the first thing you would probably think of is a juicy piece of steak, or a nicely seasoned chicken breast. 

Although meats are indeed one of the best sources of protein out there, it remains a common misconception that protein can only be sourced from animal-based products – when in fact, there exists a wide variety of plant protein sources. 

While it can be argued that animal protein is superior because they tend to contain the complete set of nine essential amino acids, eating more plant protein has its own benefits despite the lack of certain amino acids (with the exception of a few). To get the best of both worlds, an ideal diet should maintain a healthy balance between animal and plant protein.^[1]

The Benefits of Eating Plant-Based Protein

Although plant protein lacks certain types of amino acids, including them in your diet will be highly beneficial to your health. Here are some of the proven benefits of reducing meat consumption to make space for more plant proteins^[2]:

• It can help you lose weight – in a healthier way. According to research, plant-based diets, when followed correctly, have shown excellent results when it comes to weight loss. Although all proteins, regardless of its source, are important for weight loss, plant-based diets tend to have healthier outcomes. This is due to the large intake of fruits, vegetables, and whole grains, which have low glycemic values and contain more fiber, antioxidants, phytochemicals, and minerals than animal food sources.^[3] 
• It boosts heart health. When it comes to heart health, plant sources definitely trump animal sources. Studies over the years have found that a high consumption of red meat is linked to an increased risk of heart disease and type 2 diabetes, which mostly comes from the higher saturated fat content. On the other hand, a higher consumption of fruits, vegetables, and whole grains lowers bad cholesterol and blood pressure levels, largely due to the higher antioxidant and fiber content. 
• It can boost longevity. Some studies have also linked the high consumption of red meat to a shorter lifespan, which may stem from the higher risk of developing cardiovascular diseases. 
• Its great for the environment. For some vegans and vegetarians, one of the main reasons why they quit meat consumption is for ethical purposes – and one of them is that fact that plant-based diets tend to be more environmentally-friendly. The meat-based food system tends to require more energy, land, and water resources than plant-based food sources, which negatively impacts our environment. For example, producing 1kg of animal protein requires up to 100 times more water than producing 1kg of grain protein – and that doesn’t even include the water used for producing the forage and grain used to feed livestock.

The 10 Best Sources of Plant Proteins

Most plant-based food have protein in them, although some have more than others. If you’re looking to replace some (or all) of your meat intake with plant protein, here are the ten best foods that you should include in your diet^[2,4]:

1. Soy and other soy-based products (tofu, tempeh, edamame)

Every seasoned vegetarian or vegan considers soy as one of their primary protein sources. Soy is one of the few plant sources that contain all nine essential amino acids – making it just as complete as beef or pork in terms of protein. In addition, soy also contains iron, an essential mineral that is can be typically obtained from red meat. 

Another great thing about soy is that you have plenty of its products to choose from – tofu, soy milk, soy sauce, miso, and tempeh all come from this amazing superfood. This diversity will give you plenty of ways to incorporate soy into your diet, breaking the misconception that plant-based diets are tasteless or boring. 

2. Chickpeas

Chickpeas, which are also known as garbanzo beans, are one of the most nutritious legumes out there. A staple in many cultures, especially in the Middle East and South Asia, chickpeas are able to provide an almost perfect nutrient profile that can easily fill up people’s stomachs while being healthy and relatively affordable. 

This is because chickpeas have an impressive protein profile, making them an almost perfect substitute for meat. Chickpeas contain 8 out of 9 essential amino acids – thus, pairing chickpeas with another protein source would be considered ideal for you to attain all essential amino acids. 

Chickpeas are typically included in stews, roasts, stir-fry, and salads. They can also be eaten as a snack, even when consumed straight out of the can. Chickpeas can also be turned into hummus, in which you can dip fresh vegetables as a snack. 

3. Lentils

Lentils are another legume that makes an excellent substitute for meat. There exists a wide variety of lentils, but every single one of them are rich in fiber, antioxidants, minerals, and vitamins that will keep your nutritional needs covered. 

They’re also made up of up to 25% protein and contain adequate levels of iron – making it a perfect meat substitute. 

Lentils can be consumed as a side dish, as part of a salad, in soups, or you can even turn them into veggie burgers!

4. Nuts

All types of nuts, including almonds, walnuts, and peanuts, are protein-rich superfoods which make the perfect snacks to nibble on. In addition, almost all nuts contain heart healthy fats that can lower your risk of developing chronic heart diseases. 

For instance, almonds contain 20.16g of protein per 100g serving – the highest among all nut varieties. Compare this with a cup (140g) of chicken, which can provide up to 38g of protein. 

Although nuts are commonly enjoyed as snacks (such as in trail mix), you can also combine nuts with salads, smoothies, or yogurt bowls. 

5. Quinoa

Quinoa is often called the “supergrain of the future”, because aside from being a nutrient-rich whole grain, it also contains ALL 9 essential amino acids – a rare feature among plant-based food. This means that you’re getting the best of both worlds with quinoa – it has the fibers, antioxidants, and healthy fats that plant based foods normally have, while having protein that is nearly as complete as a hunk of meat. 

Per 1 cup of quinoa, you can receive up to 8 grams of protein. It is recommended to mix quinoa with other nutrient sources, such as beans, vegetables, or meat to receive a complete package of nutrition. 

6. Chia Seeds

Chia seeds have become a popular health food recently, as it is able to provide a wide range of nutrients, including proteins, fibers, antioxidants, and heart healthy fats, while having very little calories. 

Chia seeds also happen to have a good amount of protein in them, along with iron, calcium, magnesium, selenium, and B vitamins. 

Another great thing about chia seeds is their versatility – they can be added is most foods and beverages, especially in salads, smoothies, or yogurt bowls. Chia seeds are also best eaten when unbleached, as the roasting process may take away some of its nutrients. 

7. Green Peas

Another addition from the legume family, green peas have a similar nutritional profile to the aforementioned chickpeas and lentils. An entire serving of green peas can cover up to 25% of your daily fiber, vitamin A, C, K, thiamine, folate, and manganese needs. Plus, it can contain up to 9 grams of protein per cup, which is almost equal to what a cup of milk can offer.

8. Beans

There’s a good reason why beans are a staple food across different cultures – aside from being cheap and easy to produce, beans are a nutritional powerhouse, albeit often overlooked. Beans are rich in fiber, antioxidants, folate, magnesium, iron, and protein, making it an almost perfect nutritional profile. 

Beans are also best when mixed with other ingredients, such as in salads, stir fry, soups, and stews. 

9. Broccoli

Not everyone is fond of broccoli, but there’s no denying its one of the healthiest vegetables out there! It has one of the highest antioxidant content, along with a good amount of fiber, vitamin C, K, and Iron. 

Broccoli also happens to have a relatively high protein content, providing up to 3 grams of protein per serving. For a vegetable, this is a pretty high amount of broccoli considering that it is also largely made up of water.

10. Oats and Oatmeal

Oatmeal is delicious and incredibly healthy meal that is perfect for any time of the day. It is rich in fiber, magnesium, zinc, folate, and phosphorus, which are all essential for our health.

Oats also happen to have a higher quality protein compared to other common grains, even if it isn’t as complete as animal protein. 

Nonetheless, oats are worth adding to any diet as its protein and fiber content will help you stay satisfied without the consumption of excess carbs. 

Conclusion

It’s a common misconception that you can only get protein from animal sources, such as beef, pork, or chicken – when in fact, there exists a wide assortment of arguably healthier plant-based proteins. Although most plant-based proteins do not contain all essential amino acids, plant-based food contains more fiber, antioxidants, vitamins, and minerals than you can get from a predominantly carnivore diet. 

Ideally, you should have a healthy balance of animal and plant protein for you to receive the sufficient amount of nutrients to keep your body running in top form.

References

[1] Brown, M. (2017, June 17) Animal vs. Plant Protein — What’s the Difference? Retrieved on November 26, 2020 from https://www.healthline.com/nutrition/animal-vs-plant-protein

[2] Lawler, M. (2019, July 25) 10 of the Best Plant-Based Sources of Protein. Retrieved on November 26, 2020 from https://www.everydayhealth.com/diet-nutrition/best-plant-based-sources-of-protein/

[3] Huang, R. Y., Huang, C. C., Hu, F. B., & Chavarro, J. E. (2016). Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. Journal of general internal medicine, 31(1), 109–116. https://doi.org/10.1007/s11606-015-3390-7

[4] Petre, A. (2016, August 16) The 17 Best Protein Sources for Vegans and Vegetarians. Retrieved on November 27, 2020 from https://www.healthline.com/nutrition/protein-for-vegans-vegetarians

If you’re into skincare, chances are you’ve already heard of collagen and the wonders it can do for your skin. However, collagen can offer more than just help you maintain a youthful look: it’s a major building block of nearly every part of your body, including your bones, muscles, blood vessels, corneas, and teeth.

But where does collagen come from, and why is it so important to our bodies?

In this article, we will be exploring collagen: what it is, how it benefits your body, and where you can get more of it. 

What Is Collagen?

Collagen is a family of proteins that serve as the primary structural component of connective tissues, such as skin, bone, hair, muscles, and teeth. In fact, collagen makes up a third of all the protein in the human body. 

Collagen can be best described as the glue which holds your cells together, forming the most crucial parts of your body. There are 18 types of collagen, which can be categorized into 4 types based on amino acid composition^[1,2]:

• Type I. This type of collagen makes up 90% of your body’s collagen, providing structure to bones, skin, cartilage, connective tissues, and teeth. It can be described as densely packed fibers.
• Type II. This collagen can be described as loosely packed fibers, and it can be mostly found in elastic cartilage.
• Type III. This type of collagen supports muscles, organs, and arteries.
• Type IV. This type of collagen takes part in filtration and can be found in between layers of the skin.

As we age, the amount of collagen produced in our bodies deteriorate – which is why our skin tends to sag and our bones become fragile once we reach our golden years. 

Collagen can also deteriorate from the excessive consumption of sugar and refined carbohydrates, excessive exposure to UV rays, and smoking. 

Fortunately, there are plenty of ways to slow down the inevitable degradation of collagen. One way to preserve your collagen is by consuming food sources of nutrients that facilitate the growth of collagen or by directly taking collagen as supplements. Collagen supplements are generally considered safe, with no known side effects as of date. 

Where Does Collagen Come From?

The body produces its own supply of collagen, which starts off as procollagen. 

To make procollagen, the body needs two amino acids – glycine and proline, which is broken down from dietary protein. These dietary proteins can be obtained in both plant and animal sources, such as poultry, dairy, red meat, legumes, and tofu, which are excellent sources of amino acids. 

Vitamin C and copper are also crucial for facilitating collagen production.

Vitamin C can be obtained from citrus fruits (oranges, lemons, grapefruit), bell peppers, broccoli, and strawberries. Meanwhile, copper can be found in shellfish, organ meats, whole grains, and cocoa products. 

The Benefits of Taking Collagen Supplements

Collagen is present in nearly every nook and cranny of our bodies – so it makes sense that boosting your collagen supply would provide a plethora of benefits for your body, inside and out.

According to research, here’s how boosting your collagen intake can improve your health.^{[3, 4]}

1. Improves Skin, Hair, and Nail Health

Collagen is perhaps most known for its ability to help us preserve the quality of our skin, nails, and hair, as evident in hundreds of beauty products that highlight collagen as an active ingredient. 

Collagen is the structural protein that holds your skin, hair, and nails together – it keeps these parts moisturized and elastic, protecting them from brittleness and dryness. This is why you’ll notice that the skin tends to sag and is prone to dryness among older people, as our bodies tend to produce less collagen as we get older.

To maintain the quality of your skin, hair, and nails, increasing your intake of collagen can slow down the inevitable process of collagen degradation, which is especially crucial as you approach old age.

In one study that involved women aged between 35-55, collagen supplementation showed to have decreased dryness and improved skin elasticity after an 8 week period, compared to those who did not take the supplements.^[5]

Taking collagen supplements was also found to reduce nail brittleness and improved the overall nail quality of the participants after 24 weeks of taking one 2.5g collagen supplement a day.^[6] 

2. May Help Lessen Joint Pain

Collagen makes up the majority of cartilage, a rubber-like flexible tissue which connects two bones together, forming a joint. This cartilage also protects your bones from rubbing against each other, which can lead to the tearing of bone and the development of cysts.^[7] As you can imagine, this condition is quite painful and debilitating – thus, it is crucial to keep your cartilaginous joints well-maintained through collagen supplementation.

Since aging slows down the production of collagen, older people are at a higher risk of developing degenerative joint disorders, such as osteoarthritis. 

Taking collagen supplements have been found to prevent such conditions, as well as joint pain experienced by athletes and older adults.  

For instance, a study involving 73 athletes found that collagen supplements can reduce joint pain both at rest and in motion, just after 24 weeks of supplementation. Athletes were in particular interest as they frequently experienced joint pain despite having no osteoarthritis, a condition that had mostly been the focus of collagen treatment studies.^[8] 

In a study with adults diagnosed with osteoarthritis, those who took collagen supplements reported a significant reduction in joint pain and found it easier to partake in physical activity as opposed to those who did not take the supplements.^[9] 

3. Can Help Strengthen Bones

If calcium is the main building block of bones, then it is collagen which provides structure and keeps them in place. This is why as we age, our bones tend to become brittle and prone to breakage – the deterioration of collagen causes our bones to loose its structure, slowly decreasing bone density.^[10] 

Several studies have found that taking collagen supplements can strengthen your bones, as well as prevent or slow down bone deterioration, which leads to conditions like osteoporosis. 

For instance, one study had 39 postmenopausal women take calcium and collagen supplements daily, for a span of 12 months. It was found that those who took both pills had significantly lower levels of proteins that signal bone loss in their blood, as opposed to those who only took the calcium pills.^[11] 

4. Can Help Boost Muscle Mass

Since collagen also makes up 10% of our muscle tissue, taking collagen supplements may help maintain muscle strength and function. 

For instance, one study had 27 men with sarcopenia (gradual muscle loss) take collagen supplements while engaging in a daily exercise routine. It was found that the weakened men who took supplements had significant gains in terms of muscle mass and strength, as opposed to the men who only exercised.^[12] 

5. Promotes Heart Health

Turns out collagen is great for the heart as well! Considering that the heart is also a muscle, there’s no doubt that collagen supplements can help strengthen your heart. 

Collagen also strengthens your arteries, which lowers the risk of potentially fatal conditions, such as the narrowing of blood vessels or arteries. Once our blood vessels or arteries have become weakened, our chances of developing a stroke or a heart attack increase – thus, it is important to keep our arteries strong and flexible.

Some studies have found evidence that collagen has a positive effect in this regard. In one study, 31 healthy adults took collagen supplements daily for a period of 6 months. It was observed that those who took the supplement had a significant reduction in artery stiffness, along with an increase in good (HDL) cholesterol levels.^[13]  

Conclusion

Although collagen is well known for its benefits to the skin and hair, plenty of scientific evidence proves that collagen can improve the state of your bone, muscle, and cardiovascular health. 

Additionally, taking collagen supplements is generally considered safe when consumed within acceptable levels, with few known side effects, such as some minor digestive troubles. Collagen production can be also boosted by eating more of vitamin C, protein, and copper rich food. 

References

[1] Ross, R. (2020, January 23) What is collagen? Retrieved on November 24, 2020 from https://www.livescience.com/collagen.html

[2] Jennings, K. (2020, May 5) Collagen — What Is It and What Is It Good For? Retrieved on November 24, 2020 from https://www.healthline.com/nutrition/collagen

[3] Elliott, B. (2020, February 19) Top 6 Benefits of Taking Collagen Supplements. Retrieved on November 24, 2020 from https://www.healthline.com/nutrition/collagen-benefits

[4] Migala, J. (2020, September 8) https://www.everydayhealth.com/skin-beauty/potential-health-benefits-of-collagen-and-thing-it-cant-do/

[5] Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology, 27(1), 47–55. https://doi.org/10.1159/000351376

[6] Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F. O., & Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of cosmetic dermatology, 16(4), 520–526. https://doi.org/10.1111/jocd.12393

[7] American Chiropractic Association. (n.d.) https://www.acatoday.org/Patients/Health-Wellness-Information/Joint-Health

[8] Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24(5), 1485–1496. https://doi.org/10.1185/030079908×291967

[9] Schauss, A. G., Stenehjem, J., Park, J., Endres, J. R., & Clewell, A. (2012). Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial. Journal of agricultural and food chemistry, 60(16), 4096–4101. https://doi.org/10.1021/jf205295u

[10] Viguet-Carrin, S., Garnero, P., & Delmas, P. D. (2006). The role of collagen in bone strength. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 17(3), 319–336. https://doi.org/10.1007/s00198-005-2035-9

[11] Elam, M. L., Johnson, S. A., Hooshmand, S., Feresin, R. G., Payton, M. E., Gu, J., & Arjmandi, B. H. (2015). A calcium-collagen chelate dietary supplement attenuates bone loss in postmenopausal women with osteopenia: a randomized controlled trial. Journal of medicinal food, 18(3), 324–331. https://doi.org/10.1089/jmf.2014.0100

[12] Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. The British journal of nutrition, 114(8), 1237–1245. https://doi.org/10.1017/S0007114515002810

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