Why is collagen good for you

How could this type of rupture happen? Collagen can play a role. If the collagen around the plaque becomes less resistant to tension, the plaque becomes less stable. Plaques with more collagen are less vulnerable to rupturing. One study indicated that collagen tripeptide supplements may help prevent and treat atherosclerosis. In the study, 32 healthy subjects took the supplement daily for 6 months.

In a study , athletes with knee pain took collagen peptides or a placebo for 12 weeks. Participants taking collagen peptides had less intense pain during activity and needed fewer additional interventions like physical therapy or ice packs to treat their pain. Also, a study in 90 people ages 40 to 65 found that a collagen supplement reduced joint pain and stiffness better than a placebo.

Osteoporosis is a disease that causes reduced bone mass. This can cause bones to become fragile. But it is possible to combat this condition. A review of research in humans, animals, and human cells in labs concluded that collagen supplements can be beneficial for osteoporosis.

In a study , postmenopausal women took a daily collagen supplement for 12 months. They saw a significant increase in bone mineral density in their spines and femurs. The study also found improvement in indicators that suggest better bone formation and reduced bone deterioration. But we need more research in humans before we can draw any major conclusions about these effects.

A small study with 25 participants suggests that taking collagen peptides orally may help your nails grow faster and make them less likely to break. However, this ability starts to decline after age So, collagen supplements are not actually collagen, but rather components of collagen that are already broken down into absorbable form. Collagen supplements come in pill or powder form. The powder form will not turn into a gel when it hits liquid, so it can be mixed with food or beverages.

Your body makes collagen and other proteins by combining various amino acids. Whether or not you take a collagen supplement, you must eat a healthy diet that includes all the amino acids for your body to do this. Taking collagen may give you extra amounts of some amino acids, but not all. Eating a variety of foods ensures that you have the nutrients you need to produce collagen and other proteins, without the trouble, expense and uncertainty of relying on a supplement.

So, there is no reason to believe that taking a supplement works better than healthy eating. What foods have collagen, and will eating them provide the benefits that supplements promise? Any edible source of protein has the amino acids you need to build protein, including collagen. That includes animal- and plant-based proteins. Collagen can be found in all animal muscle tissue not organ tissue , bone broth, egg whites and spirulina.

These sources would provide the same benefits as collagen supplements. But remember, in order to access amino acids and other nutrients in your food, your body breaks that food down. It just gives your body amino acids that it will reassemble into whatever protein it needs. Collagen supplements are generally made from connective tissue, bones and other parts of cows, pigs, chicken and fish.

They can contain toxins and heavy metals that could be harmful. As with all supplements, collagen is not regulated by the Food and Drug Administration. So, the purity of their active ingredient is not standardized. This is an emerging idea, she says, but it may be one benefit to trying a supplement or dietary approach to increase collagen intake.

Stirring collagen into your coffee may be good for your ticker, too. A small uncontrolled open label study published in the Journal of Atherosclerosis and Thrombosis in May looked at 32 participants who took a collagen tripeptide twice a day.

After six months, markers of atherosclerosis buildup in artery walls , including measures of cholesterol and arterial stiffness, had improved. When atherosclerosis affects the arteries that lead to your heart, it's known as coronary artery disease , which is the deadliest form of heart disease, per the Mayo Clinic.

Researchers think that the collagen may help fortify blood vessel walls to reduce the risk of artery disease. Bone mineral density decreases as you age, especially after menopause , according to the National Osteoporosis Foundation. In a randomized, placebo-controlled, double-blind trial on post-menopausal women, participants who took collagen peptides for one year increased their bone mineral density compared with the control group.

Researchers postulated that this was because the collagen stimulated bone formation while slowing down bone loss, per an article in the journal Nutrients in January There are different types of collagen, according to an article published in November in Molecules. Type 1 found in beef is beneficial when it comes to your skin, while type 2 found in chicken is potentially more helpful when it comes to arthritic joint pain, Lachman explains.

Aivaz recommends scheduling a consultation with a dermatologist, who can help determine what's appropriate for your skin. Skip to content. Collagen's role in the body. Your body naturally makes collagen, but this production decreases with age. Do collagen supplements work? What about collagen creams? Protecting your natural collagen for healthy skin.

Ultraviolet light from the sun breaks down collagen, so it's important to wear sunscreen daily.