MEMBERS AREA
:COLLAGEN
Introduction
So what is collagen and what is it used for. Collagen is a protein that is found in the human body making bones muscles skin and tendons. In its essence, it is what holds the body together and gives a platform to build strength and size. But why should we supplement Collagen, as we get older our body’s production of collagen slows down in out late 20’s and declines by 1 – 2% a year after the age of 30 and as well as this there are some habits that hinder the production of collagen as well such as an unhealthy diet, smoking and a lot of sun exposure.
How to get collagen in your diet
1)Fish and seafood – some claim that fish is the most easily absorbed source of collagen however it is important to know that each fish has a different amount of collagen inside the “meat”
2) Eggs & Egg whites – egg whites are some of the most collagen-rich foods with their content of amino acids that make up collagen with the added benefit of high-quality protein.
3) Gelatin – Gelatin is a type of protein derived from collagen, which is why it is considered one of the top collagen-rich foods available, you can get collagen from soup, stews, and broths
4)Citrus fruits and leafy greens – fruit and vegetables are great because they help produce collagen synthesis in the body with it including high amounts of vitamin C aiding in the production of type 1 collagen (15)
Benefits of supplementing collagen:
Skin Health
Many studies have shown that supplementing collagen has both short and long term benefits showing quicker time for wound healing decreasing skin aging while also boosting skin elasticity and skin hydration. While a study conducted in 2014 114 women aged 45- 65 years were randomized and 57 were given a placebo. After 8 weeks there was a noticeable difference in reduced skin wrinkles and skin health.
Muscle Growth
Like other protein supplements protein is the building block to muscular growth like this collagen will have the same effect in aiding the protein synthesis cycle to know more about this check out are protein article looking into the effects that protein supplementation can have on your body.
May improve joint health
Firstly collagen helps maintain the integrity of your cartilage tissue which protects your joints. As you age your collagen decreases increasing the risk of joint pain and disorders such as osteoarthritis (12) some studies show that supplementation may help osteoarthritis and joint health and decrease pain. Some researchers suggest that supplementation may lead to lower inflammation and better supports your joints.(13) another study took 73 athletes who supplemented 10g of collagen a day for 24 weeks experienced a significant decrease in their joint pain while walking and at rest in comparison to the group that did not take it. (14)
May reduce cellulite
As well as keeping your skin healthy collagen could also help improve the appearance of cellulite however this could be because of the muscle growth underneath the fat stores aiding the appearance of your body is more full. There was a sponsored study in 2015 where they randomly assigned 105 women between 24 and 50 to take collagen peptides for 6 months which concluded that there was a clear improvement in skin texture and waviness,https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4685482/
Do I need to supplement?
In conclusion, collagen supplementation can be great depending on what your needs are. Firstly ask yourself these questions, do you often have joint pain, do you wish to try and reduce cellulite and make your skin look healthy, and are you losing a sizable amount of weight 30kg +. If you answered yes to any of these then it might be worth supplementing collagen into your diet.
Refrences
https://www.ncbi.nlm.nih.gov/pubmed/24153020 results in improved joints
https://www.ncbi.nlm.nih.gov/pubmed/22500661
https://www.medicalnewstoday.com/articles/262881.php
https://examine.com/supplements/type-ii-collagen/
https://www.karger.com/Article/Abstract/355523
http://www.scielo.br/pdf/rbgg/v19n1/1809-9823-rbgg-19-01-00153.pdf 12
https://www.ncbi.nlm.nih.gov/pubmed/17076983 13