Collagen is an essential protein that helps provide structure to the body's tissues and organs. It is found in the skin, bones, muscles, tendons, and ligaments. Collagen supplements are becoming increasingly popular as a way to improve skin health, reduce wrinkles, and relieve joint pain. But how do these supplements work? These supplements can work by stimulating the body to produce collagen on its own.
This is done by providing the body with the amino acids it needs to produce collagen. In addition, collagen supplements can promote the production of other proteins that help structure the skin, such as elastin and fibrillin. Some evidence suggests that collagen supplements can reduce wrinkles and relieve joint pain. Collagen supplementation has been shown to improve skin hydration and elasticity and can help with skin aging.
It has also been shown to help slightly reduce joint pain in athletes and may improve pain associated with osteoarthritis. The dosage of 10-15 grams per day seems to be useful for both skin and joints and seems to be safe. Studies have shown that collagen peptides are absorbed by the gastrointestinal tract. They have also shown that amino acid levels increase as a result, indicating that the peptides break down and add to the available set of amino acids.
While research is mixed, some studies have also shown that collagen supplements help with arthritis pain and sports-related joint pain. If this benefit manifests itself in a large, long-term clinical trial, it could change the rules of the game, says Moyad. As a final note, collagen supplements may also help relieve joint pain associated with exercise and rheumatoid arthritis, although more research is needed. In another study of 72 women 35 years of age and older, taking 2.5 grams of Elasten, a brand of hydrolyzed collagen types I and II, daily for 12 weeks reduced the depth of wrinkles by 27% and increased skin hydration by 28%. However, no established research indicates exactly how the amino acids in collagen work to improve digestive health directly.
As such, no matter your goal for using collagen, it will take at least 8 weeks to experience noticeable results. A meta-analysis found that there was a statistically significant and clinically significant decrease in joint pain associated with osteoarthritis following collagen supplementation. But the growing popularity of collagen supplements, generally known as collagen peptides, may make you wonder if you need more of this protein than your body can produce on its own. As a source of protein on its own, collagen is excellent because it contains more protein per calorie than other sources and contains less sodium and sugar. A review of five studies in more than 500 people with osteoarthritis found that taking approximately 10 grams of collagen a day for an average of 24 weeks led to significant improvements in joint stiffness and self-reported joint pain. Injected collagen, on the other hand, seems to work by decreasing overall inflammation when injected into joints, but it doesn't clearly rebuild depleted or damaged collagen in joints, he says. Collagen's fiber-like design helps provide these important structures with not only strength but also the ability to resist stretching.
Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce general joint pain. Early studies suggest that collagen supplements may help reduce wrinkles and relieve joint pain in people with OA. If you want to try collagen, you can buy supplements from local specialty stores or online, but be sure to discuss this first with your healthcare provider.