What is Collagen?
Collagen is responsible for skin elasticity and healthy joints. Collagen is found in bones, blood, and muscles. It makes up three quarters of skin and one third of all the proteins in your body.
As you age, the body’s collagen production decreases. Many people are turning to collagen powder and other collagen supplements such as capsules or gummies.
Collagen and other collagen supplements can help to maintain hydrated skin and reduce osteoarthritis.
Collagen can also be produced in the body naturally by combining the amino acids found in foods. To produce collagen, your body needs:
Proline is found in dairy products, eggs, mushrooms, asparagus, and cabbage.
Glycine is found in galantine, pork skin, and chicken skin.
Vitamin C is found in citrus fruits, bell peppers and other vegetables.
Zinc is found in milk, cheese, nuts, seeds, legumes, chickpeas, and lentils.
Copper is found in cashews and sesame seeds as well as organ meats.
Collagen Types
Your body contains different types of collagens. Scientists have discovered 29 types of collagens, including the 5 main ones.
Type I gives strength to the skin, bones, and ligaments.
Type II cartilage is flexible and helps to support joints.
Type III is found in the internal organs, blood vessels, and muscles.
Type IV in certain layers of the skin
Type V is found in the corneas, hair, and some skin layers.
The majority of collagen supplements contain types I, II and III. These are the three main collagens found in our bodies. These supplements contain a form of collagen that is digestible called collagen peptides, or hydrolyzed collagen.
These supplements are made of tissues from cows, pigs, or chickens. Vegan collagen powders are also available, made from bacteria and yeast. Scientists don’t yet know if they offer the same benefits as collagen derived from animal sources.
The same active ingredients are found in collagen liquids and gummies, as well as collagen capsules. The dosage will differ depending on the form. It is easier for some people to mix collagen powder into food or beverages than swallow capsules. You may also not like the sugar added to collagen gummies.
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Collagen Powder Nutrition Information
Fourteen grams collagen peptide powder is made up of:
Calories: 50
Protein: 12 grams
Fat: 0 grams
Carbohydrates: 0 grams
Fiber: 0 grams
Sugar: 0 grams
The same amount also contains 29 mg of calcium, 44 mg of sodium and 0.98 mg of potassium.
Collagen Powder Benefits
Collagen is essential for maintaining good health because it forms so many important parts of the body. Scientists are still debating about the benefits of collagen supplementation and collagen powder. There is some evidence that collagen supplements can help relieve osteoarthritis and maintain hydrated skin. However, more research needs to be done on the less-known benefits such as lowering blood sugar and blood pressure.
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These are some of the most common benefits of collagen supplements.
Stronger bones. As you age, the density of your bones decreases, making them more fragile and prone to breakage. Healing also takes longer. Researchers have found that daily collagen powder can help to make your bones stronger, slowing down the aging process which makes them brittle. It also helps your body produce new bones.
Skin elasticity and moisture. It has been proven that collagen supplements can improve the skin’s hydration and flexibility in older people. They may also reduce wrinkles.
Hair that is thicker. As women age, they also experience hair loss and thinning. In one study, women with thinning or balding hair experienced significant improvements in hair quantity, scalp coverage and thickness when taking daily collagen supplements.
Healthier nails. Some people’s nails break easier than others and grow slower. After only four weeks of taking daily collagen supplements, a study of women found that their nails grew faster, and they had fewer broken or chipped ones.
Pain from osteoarthritis is reduced. Collagen supplements may act as a mild pain relief and improve joint functionality for people with knee osteoarthritis. You may need to take daily treatments for 3-5 months before you start seeing results.
Muscle mass increased. A small study showed that men who used collagen peptides during a 12-week program of strength training saw greater gains in strength and muscle mass than those who did not.
Heart health has improved. Collagen keeps your blood vessels and arteries in shape. Your arteries can weaken if you don’t have enough collagen. Fragile blood vessels can increase your risk of developing atherosclerosis. This could lead to heart attacks or strokes. In a small study, collagen powder was found to keep arteries healthy and reduce the risk of developing atherosclerosis.
Remember that your digestive system will break down collagen into amino acids after you have taken it. The body then combines these amino acids to create new proteins. It may not contain exactly the same amino acids as the supplement that you took. No matter what the label says, you cannot target their benefits for specific areas such as skin, hair, or joints.
Ask about our source for online shopping of natural supplements, and nutritional foods.
For more information email us at:
info@afitandhealthylifestyle.com
Collagen powder: Potential risks
Collagen powder, liquids or gummies have very few side effects. You may want to wait to take a collagen supplement if you are pregnant or nursing, as there hasn’t been enough research done to make any definitive conclusions.
The FDA does not regulate collagen powder, or any other type of dietary supplement. There’s no way to guarantee that the collagen supplements you buy contains the amount or type of collagen it claims.
It’s possible that it may be contaminated by pesticides or bacteria. Collagen powders and collagen supplements are often made from animal collagen, so they may contain heavy metals and other toxins. Make sure to only buy supplements from a trusted source.
Collagen powder alternatives
Research and debates continue on the effects of collagen supplement powders and other collagen products. You can help your body produce more collagen by eating healthy foods instead of purchasing supplements.
Your body uses glycine, proline, vitamin C, zinc, and copper to produce collagen. Eating a lot of foods rich in glycine and proline, such as chicken, beef and fish, dairy products, eggs, and beans, will help your body to produce more collagen. You should also eat citrus fruits, tomato, leafy vegetables, shellfish, and nuts to get your vitamin C, zinc, and copper.
How much collagen should I take?
Adults can consume up to 15 grams per day of collagen without causing any harm. Check the label of your supplement to find out how much collagen it contains.
Most people consume 1-2 tablespoons per day of collagen powder. You can add collagen powder to smoothies, shakes or baked goods. It is also great in soups and coffee.
Can you ever have too much collagen? You can’t take too much collagen because it is a protein.
