Most people only use whey protein to gain muscle strength while exercising. There is another option in the market with complete research about its benefits
Most people only use whey protein to gain muscle strength while exercising. There is another option in the market with complete research about its benefits and usage. The other form of protein available in the market is collagen. Some high-quality research centers have done brief research on collagen and are known to give some exceptional benefits to the body. So, in this blog, we will talk about collagen and its benefits.
What is Collagen?
Collagen is the most abundant protein in the human body, the main component of connective tissues that build up several body parts like muscles, ligaments, skin, and tendons.It has many essential bodily functions, like strengthening your bones, providing skin structure, and many more.In total, there are 28 types of collagen present, but we are only going to discuss the four most common types:
Type One is the most common type found in all connective tissue.
Type Two is found in intervertebral discs and joints.
Type Three is the main component of reticular fibers, which are found in your blood vessels and skin.
Type Four is a component of your inner ear, eye lens, and kidney.
Collagen supplements have been the most popular in recent years. Most collagen supplements are hydrolyzed, which means the collagen breaks down to make it easier to absorb. The primary form of collagen supplements is powder, but they are available in capsules too. Different types of collagen are present in the supplements depending on their formulation. Consuming food like bone broth, pork skin, and others will naturally increase collagen intake.
What Are the Foods that Contain Collagen?
Collagen is mainly found in gelatin foods like bone broth, etc. Gelatin is a protein substance found by processing collagen.One of the Collagen synthesis is Vitamin C; you will find collagen in food rich in vitamins, such as bell pepper, broccoli, and citrus fruits.Collagen is also found in the connective tissues of animals. So, any food containing animals like fish, beef, chicken skin, and pork skin is the source of collagen.It is not yet determined whether consuming collagen from food is more beneficial than taking collagen supplements or not, as the benefits might be different.The digestive enzymes break down collagen in food into individual peptides and amino acids. The collagen supplement is already broken down, which is why it is thought to use collagen powder or capsules rather than intaking from food.
Health Benefits of Using Collagen Powder or Capsules(Supplements)
There are many proven benefits of using collagen powder or capsules and are scientifically proven too. We are only going to talk about the significant benefits only.
- Relieve joint pain
- Boost muscle mass
- Enhance heart health
- Prevent bone loss
- Enhance skin health
Relieve Joint Pain
Collagen helps maintain the wholeness of your cartridge, a rubber-like tissue that protects joints.When age increases, the amount of collagen in the body decreases and puts a risk of degenerative joint disorders such as an increase in osteoarthritis.According to research, collagen supplements may help improve osteoarthritis symptoms and reduce overall joint pain. People with osteoarthritis using collagen powder or capsules have significantly improved overall osteoarthritis symptoms and joint stiffness.Though the research is promising, experts need more substantial evidence to recommend collagen as a treatment for osteoarthritis.
Boost Muscle Mass
Collagen is one of the essential components of skeletal muscles. According to research, collagen powder or capsules help boost muscle pain in people suffering from sarcopenia(the loss of muscle mass that occurs with age).In a case study, some people were given almost 15 grams of collagen while participating in an exercise program. The people who completed the exercise program without intaking collagen significantly gained muscle strength and mass.The collagen protein is not more effective than the whey protein for strength or muscle-building. Whey protein is a richer source of amino acids in comparison with collagen.However, still more research is required to investigate collagen's potential to enhance muscle mass.
Enhance Heart Health
According to some research, collagen supplements can help in enhancing heart health.Collagen gives structure to the arteries, the blood vessels that flow blood from the heart to the rest of the body. Without collagen in the body, the arteries might become less flexible and elastic. It might lead to a disease known for narrowing the arteries. And the narrowing of arteries will most probably lead to a stroke and heart attack.However, still more research is required to investigate collagen's potential to enhance heart health.
Prevent Bone Loss
The bones in a body are almost made up of collagen, which gives them strength and structure.When the body ages, the amount of collagen decreases, and so does the bone mass. It may lead to conditions like osteoporosis, which is caused by low bone density and a higher risk of bone fractures.According to research, using collagen powder or capsules might help reduce bones' breakdown, which leads to osteoporosis.Although the research is solid, more detail is required to know the collagen's potential to prevent bone loss.
Enhance Skin Health
One of the significant components of skin is Collage. It plays a vital role in strengthening skin, hydration, and elasticity.When age increases, the amount of collagen in the body decreases, leading to wrinkles and dry skin formation.According to some research, collagen supplements might help slow skin aging by reducing dryness and wrinkles.The supplements might work by stimulating the body to produce collagen to help structure the skin, including fibrillin and elastin.It is not scientifically proven that collagen powder or capsules can help prevent acne and other skin conditions.
Additional Health Benefits
There are other health benefits of using collagen, but these areas have not been researched extensively.
Collagen supplements might help in weight loss and enhance metabolism speed. However, an authentic study to support these claims is not present yet.
Some health practitioners believe that collagen powder or capsules can treat the leaky gut syndrome, but there is no research evidence to claim this.
Some experts claim that collagen supplements can improve mood and reduce anxiety symptoms. but there is no research evidence to claim this.
Hair and Nails
According to research, collagen can help your hairs and nails grow longer. but there is no research evidence to claim this.
Never consume supplements without discussing them with your doctor or health expert.