Benefits of Collagen

Collagen is a vital protein that supports the strength and structure of skin, bones, muscles, and connective tissues. As we age, collagen production declines, leading to ageing skin, joint discomfort, and weaker bones. Let’s explore the science-backed benefits of collagen intake, the various types, and level of production in age. 

The Different Types of Collagen

Collagen isn’t just a one-size-fits-all protein. There are several types, each with its role and dietary sources:

• Type I: The most abundant, providing structure to skin, bones, tendons, and ligaments— Found in fish skin, bone broth, and egg whites.
• Type II: Found in cartilage, supporting joint health and mobility— Present in chicken cartilage, bone broth, and certain dairy products.
• Type III: Essential for muscles, arteries, and internal organs— Found in beef, fish, and organ meats such as liver.
• Type IV: Located in the skin’s layers, aiding in filtration— Commonly found in egg whites and specific organ meats.
• Type V: Important for the cornea, hair, skin layers, and the placenta— Present in egg membranes and certain plant-based sources like leafy greens.

The Health Benefits of Collagen

Scientific studies suggest that increasing collagen intake may offer several health benefits:

• Glow Up Skin: Collagen is vital for maintaining skin elasticity, hydration, and strength. As collagen levels decline, skin may become drier and more prone to wrinkles. Research shows that taking 1–12 grams of collagen daily for 4–12 weeks can enhance skin elasticity and moisture retention, potentially slowing signs of ageing.
• Happy Joints: ​Collagen helps maintain cartilage integrity, reducing the risk of joint disorders like osteoarthritis. Studies suggest that supplements may alleviate joint stiffness and promote overall mobility by stimulating the body’s natural collagen production.
• Healthy Heart: ​Collagen provides structure to arteries, maintaining their elasticity. Studies suggest that collagen supplements may help reduce arterial stiffness and increase good cholesterol (HDL), potentially lowering the risk of cardiovascular disease.
• Muscle Power: ​Since collagen is a fundamental protein in skeletal muscle, supplementation may help prevent muscle loss, particularly in older adults. A study found that men who took collagen while engaging in resistance training gained more muscle mass compared to those who exercised without supplementation.

Collagen and Ageing 

As collagen production slows with age, the body experiences several noticeable changes that can impact overall health and well-being. Since collagen is essential for maintaining the structure and strength of various tissues, its decline can lead to the following common signs namely, Wrinkled or sagging skin Joint discomfort or osteoarthritis Stiff tendons and ligaments Muscle loss, to name a few

Conclusion

Collagen plays a crucial role in maintaining the structural integrity of our bodies, from skin and joints to bones and muscles. As natural production declines with age, supplementation can help bridge the gap, promoting overall wellness and vitality. While it’s not a miracle cure, incorporating collagen into a balanced diet and healthy lifestyle may support long-term health and well-being. Whether through food sources or supplements, ensuring adequate collagen intake is a step towards a stronger, healthier you!

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.