You might be familiar with collagen as a popular ingredient in skincare products and treatments. Let me start with the less good news: when applied topically either as a serum or cream, it doesn’t stimulate collagen production in the skin, but it moisturizes and protects against environmental aggressors. This happens because collagens have large molecular weights, too large to penetrate the skin layer. The good news is that you can increase the collagen production in your body by taking collagen powder supplements.
Because collagen is the main structural protein in our bodies that forms the connective tissues, muscles, ligaments, tendons, and skin, its essential functions are to provide the skin with structure and strengthen the bones and the muscles. One of the easiest ways to intake collagen is by including collagen-source foods in your diet. Also, bone broth is a common way of collagen intake, although its absorption is not as efficient as hydrolyzed collagen. Most collagen powders have hydrolyzed formula, meaning that the collagen has been broken down into more dissolvable amino acids, becoming easier for the body to assimilate.
How to intake collagen powder
Easy. You can either bake with it, cook with it, or put it in ice lollies. One of the most convenient ways to take collagen powder is to stir it into a glass of water, juice, coffee, or tea. Collagen powders can be mixed with hot drinks due to the high number of amino acids they contain — type I, along with type III, is the most heat-tolerant because it has the highest percentage of amino acids. Collagen peptides are heat stable up to 300°C — a temperature far greater than regular cooking and baking. As the water boils at 100°C, you can mix collagen into hot drinks, soups, and stews without weakening its properties.
Collagen Powder Benefits: What things you missed
The consumption of collagen supplements, either powders or capsules, has numerous health benefits for skin, hair, joints, muscles, and general wellbeing. How the body reacts is natural — intaking regularly collagen powder makes the body produce more collagen by itself. In this article, you’ll learn about the benefits of using collagen powder in your diet and how this simple act will improve your overall health.
Pro tip: When taking a dietary collagen supplement, take vitamin C along with it to better absorb its nutrients.
Relieves joints pain
Did you know that the risk of developing joint disorders increases as the amount of collagen in the body decreases? Due to its property of maintaining cartilage integer, collagen is protecting the joints. This clinical study shows that orally administered, hydrolyzed collagen is absorbed intestinally and accumulates in cartilages, strengthening them. These findings suggest mechanisms that might help people affected by joint disorders such as OA. Researchers claim that supplemental collagen gets in cartilages and stimulates the tissue producing collagen while reducing inflammation and pain; a useful fact for persons over 45 years old.
It’s beneficial for the skin & anti-aging
Collagen powder it’s a great anti-aging agent; everybody knows it. Being the main component of the skin, collagen plays a vital role in improving skin’s firmness, elasticity, moisture, and hydration. If while you age, the collagen production decreases, what you can do is add collagen supplements into your diet to support its production from the inside out. Studies show how intaking collagen supplements improve skin moisture, reduce skin wrinkles, and heal wounded skin. Wait, there’s more: adding collagen supplements into your regimen help boost elastin and fibrillin production — proteins that help structure the skin.
Prevents bone loss
Bones are made mainly of collagen, so to keep the bone mass density, it’s essential to maintain collagen’s constant production by the body. With age, the level of collagen in the bones reduces, raising the risk of bone fractures. Bone breakdown leads to osteoporosis or osteoarthritis, known to reduce bone mass and deterioration of the bones’ structural integrity, which drives to increased bone fragility and susceptibility to fracture. Thus, you can inhibit the bone breakdown that leads to osteoporosis by taking collagen powder supplements. They can help increase the number of minerals in bones (BMD) and lower protein levels in the blood that stimulate bone breakdown. If interested, this study explains why collagen supplementation is used to help prevent and treat bone diseases.
Promotes muscle mass
Almost 10% of the muscle tissues are composed of collagen, which is the necessary protein to keep the muscles healthy and function properly. As in most situations, while aging, the loss of muscle mass occurs, so taking additional collagen supplements is crucial at some point. People with sarcopenia, sportives, or everyone who wants to maintain their muscles strong and healthy are advised to consume collagen supplements. Also, oral collagen intaking might promote muscle protein synthesis like creatine and stimulate muscle growth after exercise. For this reason, collagen supplements are widely popular among sportives.
Boosts heart health
It’s been theorized that regularly taking collagen supplements might reduce the risk of heart-related conditions. Our blood vessels are structured by collagen, and without it, arteries may become fragile, leading to atherosclerosis, which can increase the risk of stroke and heart attack. Taking between 10-15g of collagen daily (a cure might take from 2 to 6 months) will make you experience a reduction in artery stiffness measures. It also enhances the high-density lipoprotein (HDL) level (complex particles formed of multiple proteins that transport all fat molecules around the body) — another essential factor in the risk of heart conditions.
Other reasons to consume collagen powder
Along with the positive impacts of collagen powder discussed in this article, a few others deserve to be mentioned.
Strengthens nails & hair
Adding collagen powder into your favorite beverage or bake has other health benefits, such as strengthening nails and hair and stimulating them to grow faster. And stronger.
Improves brain health
It’s been shown to repair the brain with therapeutic effects upon various neurodegenerative conditions and other CNS disorders, such as stroke and traumatic brain injury. Also, collagen type VI may protect brain cells against amyloid-beta proteins, widely thought to cause Alzheimer’s disease — one more reason to consume collagen powders.
Prevents leaky gut
Lower levels of serum collagen are linked with an increased risk of some digestive conditions. Collagen provides the amino acids needed to rebuild and repair the intestinal wall and prevent a leaky gut. Thus, it reduces the risk of digestive disorders, promoting gut health.
Helps lose weight
Because collagen powder is a clean protein in its pure form, it promotes satiety. Collagen protein promotes fullness and keeps your body feeling satisfied after a meal, supporting weight loss. Even if it can help you lose weight, collagen powder supplements won’t do all the work for you, TBH.