Collagen supplements and powders are leading the charge in health and aesthetics, drawing increasing attention and acclaim in the wellness and beauty sectors.
In today's beauty and wellness landscape, collagen supplements have become a popular choice for many. These supplements, often in the form of hydrolysed collagen powder, can be effortlessly incorporated into daily routines, such as adding a scoop to your breakfast or post-workout shake.
Collagen continues to dominate modern wellness conversations, with its popularity showing no signs of waning. So, what is the fuss about collagen?
Firstly, collagen offers numerous benefits for skin health. By increasing skin water retention, collagen can result in plumper, softer, and more hydrated skin. This can lead to a reduction in wrinkles, sagging, and an overall more radiant appearance. Collagen supplements can also improve skin elasticity and hydration, minimizing the appearance of fine lines, wrinkles, and dryness.
Beyond skin health, collagen may also contribute to hair and nail health. While evidence is more limited, some studies suggest that collagen, as a crucial structural protein, can lead to stronger nails and healthier hair with supplementation.
For fitness enthusiasts, collagen supplements may be particularly beneficial due to their role in muscle recovery. Four randomized controlled trials have demonstrated that 15g/day of collagen, combined with resistance training, leads to significant increases in lean muscle mass and strength, along with reductions in fat mass. Even lower doses (5g/day) over longer periods have shown improvements in bone mineral density at key sites like the spine and femoral neck, especially in postmenopausal women.
Regarding joint health, collagen supplementation may reduce joint pain and stiffness, particularly in people with osteoarthritis or age-related joint issues. Studies report improvements in joint function, mobility, and cartilage volume with doses typically between 5 and 10 grams per day.
It's important to note that consistency is key when it comes to collagen supplements. Short-term or sporadic use is unlikely to yield visible improvements. For the best results, it's recommended to use collagen supplements consistently for at least 3 to 6 months.
In summary, scientifically backed benefits of collagen supplements include improved skin hydration and elasticity, reduced joint pain and improved joint structure, enhanced muscle recovery and strength with training, potential strengthening of hair and nails, and increased bone density, particularly with sustained use and appropriate dosing (commonly 5-15g/day).
As people age, their natural collagen production declines, leading to visible signs of aging such as wrinkles, sagging skin, joint pain, and reduced muscle recovery. Collagen supplements and powders act as building blocks to stimulate the body's own collagen production, making them a proactive way to replenish lost collagen.
Collagen supplements and powders are easy to use, often being mixed into various foods like coffee, smoothies, or oats. When choosing a collagen supplement, it's important to look for high-quality products that are free from unnecessary fillers or additives.
Influencers, nutritionists, and health-conscious individuals often recommend collagen supplements due to their wide range of benefits. Collagen, being the most abundant protein in the human body, is crucial for maintaining the structure of skin, muscles, joints, hair, and nails.
[1] Baum, L., & Pugliese, M. J. (2016). A review of bioactive collagen peptides in human health. Nutrients, 8(10), 638. [2] Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., Oesser, S., & 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(3), 113-119. [3] Scharl, C., & Oesser, S. (2013). Collagen peptides in the treatment of osteoarthritis. Current Medical Research and Opinion, 29(10), 1899-1905. [4] Pfluger, P., & Kjaer, M. (2015). Collagen peptides and physical activity: A review of the literature. Journal of the International Society of Sports Nutrition, 12, 37.
- In addition to skin health, collagen supplements may also support hair and nail health, as suggested by some studies, due to collagen's status as a crucial structural protein in the body.
- For individuals following a healthy diet or caring for their physical fitness, incorporating collagen supplements into their routine could potentially accelerate muscle recovery and increase strength, backed by four randomized controlled trials when combined with resistance training and consistent use.
- Collagen supplementation may offer relief for those experiencing joint pain and stiffness, particularly in individuals suffering from osteoarthritis or age-related joint issues, with improvements in joint function, mobility, and cartilage volume reported in studies with doses typically between 5 and 10 grams per day.
- Women, in particular, may find additional benefits from collagen supplements as different studies have exhibited improvements in bone mineral density at key sites like the spine and femoral neck, especially in postmenopausal women, after sustained use and appropriate dosing.
