If you care about your overall health, you've probably heard about collagen. In recent years, it has been all the hype!
Although, it seems like a new fad takes the wellness industry by storm every few months. Collagen has been around for a while and can offer a variety of benefits though.
Plus, these benefits can be for both seasoned athletes and everyday health enthusiasts!
Collagen is a major building block found in everything from skin and hair to bones and ligaments. While you can get it from certain foods like animal skin, many opt for collagen supplements. They can be a great way to get more collagen to support hair, skin, nails, and even joint health.
Despite its popularity, many people still don't fully understand collagen. In fact, when I first heard of it, I definitely didn't know the important role collagen plays in the body.
So, if you came here to learn about collagen and the benefits of collagen ... Rest assured, you're in the right place. So, what role does collagen play and how can it be beneficial for you? Let's get into it.
For me, collagen has been a game-changer!
What Is Collagen?
Making up about one-third of the body’s total protein, collagen is crucial. It provides strength and structure to our skin, bones, muscles, and connective tissues.
That's why most of our body's collagen is found in fibrous tissues like tendons and ligaments. However, you'll also find collagen in the inner layer of your skin, where it helps maintain elasticity and hydration.
There are many different types of collagen, but the body mostly consists of types I, II, and III.
Type I is the most prevalent type and is found in skin, bone, teeth, tendons, and ligaments. This type is primarily responsible for providing skin with its structure and firmness.
Type II is mainly found in cartilage, and it supports joint health and flexibility.
Type III is commonly located in reticular fibers. These can be found in the liver, bone marrow, and lymphatic tissues. Like type I, type III also helps maintain the skin’s elasticity and firmness.
As we age, our bodies naturally start to produce less collagen. This can lead to signs of aging like wrinkles, joint pains, and more.
With that being said, what are the benefits of getting more collagen?
What Are the Benefits of Collagen?
Most people know collagen can help support healthier hair, skin, and nails. However, the benefits of collagen extend far beyond just beauty.
Collagen can also be beneficial for those looking to enhance their overall well-being.
Personally, I started using it daily when I turned 45. I was having more pain in my knees from arthritis and was hoping I could squeak out a few more years of running.
While my marathon days are over, I can run in my CrossFit workouts. I can also run a 5K without issues, and generally feel better overall! Collagen has definitely given me more hope about how I'm holding up as I age!
I even have many clients tell me they “feel it” when they skip their collagen.
In addition to improvements in how I move and recover, I do feel my skin has held up very well into my 50s. Who doesn’t love that?
Here are 5 of the most touted benefits of collagen:
The Benefits of Collagen: Joint Support
As the primary component of cartilage, collagen acts as a cushion for joints. It can help reduce friction and ease movement.
Supplementing with collagen can help combat the deterioration of this vital tissue.
Studies suggest that collagen can help reduce joint pain and improve how well joints work (1). This could make collagen useful for people with active lifestyles or joint problems.
The Benefits of Collagen: Strong Hair, Nails, Skin
Collagen's amino acids can help strengthen the building blocks of hair and nails. This can promote not only growth but also prevent brittleness.
Regular collagen intake may lead to fuller hair and skin elasticity and hydration (2).
I can speak to the nail-strengthening benefit without a doubt. I used to have a pinky nail that looked like it was splitting and brittle, but that is completely gone.
This is another area I’ve heard from clients that has very noticeable effects, and rather quickly.
Bone Health
Bones are made mostly of collagen, which gives them structure and helps keep them strong.
By increasing collagen levels in the body, you can support healthier bones.
The Benefits of Collagen: Muscle Health & Function
Believe it or not, collagen makes up 1-10% of your muscle tissue (3). Not only that, but it also helps provide elasticity for your muscles.
Collagen also plays a role in the transfer of contractile forces from your muscles to your tendons (4). Without that transmission, you wouldn’t be able to move properly.
As you can see, muscle tissue needs collagen to function.
Are There Any Side Effects of Taking Collagen?
Clearly, there are a lot of promising benefits that collagen can offer. While I would say there are very few potential side effects, they are worth mentioning regardless. Everyone is different and can react differently to certain products or ingredients.
Plus, not all supplements are made equal. I've found that lower-quality products can often lead to unwanted outcomes.
Digestive Issues
When you first start taking collagen, your digestive system may need time to acclimate. Although, the same thing can be said with anything new you add to your diet.
Some may notice mild bloating or even a bit of gastrointestinal discomfort. These symptoms are generally temporary.
Oftentimes, they can even be alleviated by adjusting the dose or time you take collagen.
Think of it as a chance for your gut and the new supplement to settle terms on how best to collaborate.
Allergic Reactions
Collagen is sourced from various animals. Most often, this is cows, chickens, and fish.
Obviously, if you have an allergy to any of these foods, you'll want to double-check the sourcing.
On the other hand, if you follow a plant-based lifestyle, you'll also want to double-check the sourcing.
Always choose a collagen supplement that best suits your body's preferences. Before you start any supplement, I always recommend consulting it with your doctor.
Taste and Texture Issues (Supplements)
Let's face it, not everyone is keen on the idea of mixing a powder into their morning coffee or smoothie. I've tried quite a few supplements that have a horrible taste and texture.
Well, a lot of collagen supplements come in a flavored, powdered form. If you struggle to find one that mixes well or tastes good, you could try a capsulated form or flavorless powder.
You certainly get what you pay for with supplements. So, don't cheap out to save a few bucks for something you can't even palate! I always recommend finding a high-quality collagen supplement you enjoy taking.
Foods with Collagen
Even though collagen supplements can be an easy and convenient way to get more collagen ... Adding more collagen-rich foods to your diet can also be helpful.
Here are some of the best foods you can add in...
Bone Broth
This nutrient-rich liquid is a potent source of collagen. Whether it's from beef, chicken, or fish bones, bone broth can provide a good concentration of collagen. To make bone broth, you just need to simmer animal bones and connective tissue for some time.
Chicken Skin
Often discarded for being high in fat, chicken skin is actually rich in collagen. This is especially true when it's cooked slowly and retains its gelatinous texture. Next time you roast a chicken, you might want to think twice before you peel the skin off!
Fish Skin
The skin of fish is also abundant in collagen. Cold-water fish like salmon and mackerel are among the best sources. You could also get quite a few more essential omega-3s by adding the right fish to your diet.
Pork Skin
You may be noticing a trend with animal skins, and pork skin is no exception. This fantastic source of collagen can be enjoyed in dishes like pork rinds or cracklings.
Organ Meats
Rich in amino acids that support collagen production, organ meats like liver and kidney are another option you have. They normally include vitamins A and C, which are both crucial for collagen synthesis.
Fruits and Vegetables
Foods like oranges, strawberries, bell peppers, and leafy greens could support your body's ability to produce collagen. This is because vitamin C plays a role in the synthesis of collagen.
Additionally, the zinc and copper found in nuts, seeds, and whole grains can also support collagen production.
Sure, not many of these foods are all that appetizing. That's why most people would rather take a collagen supplement. I can't blame them either! I don't know the last time I've chowed down on some pork or fish skin.
If none of these sound all that appealing to you either, that's where you may consider a supplement.
The Benefits of Collagen: Is It Worth It?
Collagen is a protein that plays a crucial role in maintaining the strength and elasticity of our skin, joints, and bones. It can even help support gut health and overall muscle health.
Given its importance, it's clear why collagen has been all the hype. But, is it worth it?
In my opinion, I think it is! I would argue that the benefits of collagen can become more and more important as you age too.
If you're looking to reap the benefits of collagen, it's important to find a high-quality supplement.
At 1st Phorm, our mission is to help real people earn real and long-term results. We know you don't take shortcuts with the work you put in to reach your goals ... Which is why we don't take any shortcuts when it comes to the products to help you reach them.
Our Collagen is no exception to this commitment. In fact, 1st Phorm Collagen with Dermaval has been my favorite collagen because of its quality.
It's a multi-source collagen that contains all the major types of collagen your body can benefit from: Types I, II, III ... and even Types V and X. Plus, 1st Phorm Collagen also comes with a serving of Dermaval.
Dermaval is a superfood blend packed with vitamins, antioxidants, and phytonutrients. Not only does it protect against collagen breakdown, but also the breakdown of another protein called elastin.
Elastin is responsible for the elasticity of your skin, ligaments, blood vessels, and more. Reducing the breakdown of elastin can do wonders for maintaining healthy skin.
So if you're ready to give Collagen a try, check out 1st Phorm Collagen with Dermaval here! It even comes available in a naturally-sweetened version if that better suits your dietary preferences!
If you have any more questions about collagen or need help in any way, let us know! We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Send us an email at CustomerService@1stPhorm.com or give us a call at 1-800-409-9732 any day from 6 AM to 10 PM Central.
References:
(1) Kviatkovsky, S. A., Hickner, R. C., & Ormsbee, M. J. (2022). Collagen peptide supplementation for pain and function: Is it effective? Current Opinion in Clinical Nutrition and Metabolic Care, 25(6), 401-406. https://doi.org/10.1097/MCO.0000000000000870.
(2) de Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: A systematic review and meta-analysis. International Journal of Dermatology, 60(12), 1449-1461. https://doi.org/10.1111/ijd.15518.
(3) Gillies AR, Lieber RL. Structure and function of the skeletal muscle extracellular matrix. Muscle Nerve. 2011 Sep;44(3):318-31. doi: 10.1002/mus.22094. PMID: 21949456; PMCID: PMC3177172.
(4) Holwerda AM, van Loon LJC. The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review. Nutr Rev. 2022 May 9;80(6):1497-1514. doi: 10.1093/nutrit/nuab083. PMID: 34605901; PMCID: PMC9086765.
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