Written By Are you tired of scrolling through endless ads promoting the latest collagen supplement? With so many products on the market claiming to improve skin, hair, and joint health, it can be overwhelming to decide which one to try. But fear not! We’ve done our research and are here to give you a deep dive into what science says (and what it doesn’t) about collagen supplements. From understanding how collagen works in the body to examining clinical studies on its effectiveness, this post will equip you with all the information you need before adding collagen supplements to your daily routine. So sit back, grab a cup of coffee (or bone broth!), and let’s explore everything there is to know about these buzzy beauty pills.
What is collagen?
Collagen is a protein that forms the structural framework of skin, bones, tendons, cartilage and other connective tissues. It makes up about one-third of the mass of human skin and approximately 50% of the mass in human bones. Notably, collagen synthesis decreases with age. Collagen can help improve skin elasticity and texture, reduce wrinkles, and support joint health.
There are many types of collagen supplements on the market, with various purported benefits. However, there is little scientific evidence to support these claims. Some popular collagen supplements include hydrolyzed collagen (HCL), cross-linked collagen (XCL), undenatured whey protein isolate (UWPI), Bovine Serum Albumin (BSA), gelatin, and peptides. While each may have its own benefits and drawbacks, research suggests that taking a single type of collagen supplement doesn’t provide any significant benefit over placebo or no treatment. Additionally, some studies have found potential adverse effects associated with high doses of certain types of collagen supplementation, such as HCL. Therefore, it’s important to speak with your physician before starting any collagen supplement regimen.
Types of collagen supplements
Collagen is one of the most abundant proteins in human body, making up about 30% of total protein. Collagen is essential for tissue regeneration and joint health. There are three types of collagen: structural (I), which makes up the structural proteins in our skin and muscle; fibrous (II), which is found in connective tissues like tendons, ligaments, and cartilage; and gelatinous (III), which gives elasticity to skin, blood vessels, and other fluids.
The main types of collagen supplements are undenatured type I collagen, undenatured type II collagen hydrolysates, undenatured type III collagen peptides, crosslinked type I collagen peptides, crosslinked type II collagen peptides, bovine serum albumin (BSA) powder, chondroitin sulfate proteoglycan complex (CSPG), hyaluronic acid (HA), gelatin capsules or tablets. The most popular source of undenatured type I collagen is chicken skin. However there are now also plant-based sources available such as hydrolyzed wheat protein or almond protein. Crosslinked type I collagen supplements are known to be more effective than other forms due to their higher turnover rate. Hyaluronic acid is a popular ingredient in both topical creams and dietary supplements because it helps increase hydration levels in the skin and promotes elasticity. Gelatin capsules or tablets can be a good option if you want to avoid dairy products since they
What science says about collagen supplements
Collagen supplements are a popular choice for people looking to improve their health. But what science says about collagen supplements?
First and foremost, it is important to note that there is no evidence that collagen supplements reduce the risk of major chronic diseases such as heart disease or cancer. In fact, some research has actually shown that taking high doses of collagen supplements may increase the risk of these conditions.
Another thing to keep in mind when considering collagen supplements is the fact that they can have side effects. These side effects can include nausea, vomiting, constipation, and diarrhea. If you experience any of these side effects, stop taking the supplement and talk to your doctor.
What science doesn’t say about collagen supplements
Collagen supplements have become increasingly popular in recent years, with people looking for ways to improve their appearance and health. However, there is a lot of confusion about what science actually says about collagen supplements.
The primary benefit of taking collagen supplements is that they can help improve your skin quality. In fact, collagen can help reduce the appearance of wrinkles and age spots. However, there is limited research on the long-term effects of taking collagen supplements, and it’s unclear if they are really effective at improving skin quality over time.
There is also some evidence that collagen supplements may increase the risk of developing cancer. Studies have shown that high doses of collagen can cause cell growth abnormalities in the stomach and colon, which could lead to cancer. Therefore, it’s important to be careful when selecting a collagen supplement and to talk to your doctor before starting them if you have any serious health concerns.
Conclusion
So what is collagen and what are its purported benefits? Collagen supplements are perhaps the most popular type of dietary supplement on the market, but do they live up to all the hype? The truth is that there is a lot of scientific evidence supporting the use of collagen for a variety of health concerns – from improving joint function to boosting skin elasticity. However, when it comes to pinpointing which specific collagen supplements work best, more research is needed. So until then, take whatever information you can find on collagen supplements with a grain of salt: as always, only experimentation will tell you what works best for your individual body.
