Do Collagen Supplements Work?
Collagen supplements have surged in popularity, promising smoother skin and healthier joints. But do collagen supplements really work? To answer this, we must first understand what collagen is.
Collagen is the most abundant protein in our bodies, forming the primary structural basis for our skin, joint cartilage, tendons, ligaments, and even organs. Most of us consume little collagen through our diets unless we regularly eat bone broth.
How Collagen is Synthesized
Your body can create collagen from amino acids, particularly glycine, proline, and lysine. This synthesis involves a process called hydroxylation, where vitamin C plays a crucial role in attaching oxygen and hydrogen groups to amino acids.
Collagen supplements, such as those from Bubs Naturals, are rich in these amino acids. They also contain hydroxyproline and hydroxylysine, which are hydroxylated forms essential for collagen formation.
Types of Collagen Supplements and Their Benefits
There are several types of collagen in our bodies, and likewise, various types of supplements. Types 1 and 3 are primarily found in the skin, while type 2 is predominant in joint cartilage.
Collagen supplements can be categorized into two types: undenatured and hydrolyzed. Undenatured collagen, often type 2, is thought to help with joint health by triggering immune responses rather than being absorbed directly into the body.
Undenatured Collagen for Joint Health
Research indicates that undenatured type 2 collagen can be beneficial for individuals with osteoarthritis, reducing pain and stiffness while improving function and range of motion. A small dosage of about 40 mg is typically effective.
Hydrolyzed Collagen Peptides
Hydrolyzed collagen peptides, frequently made from type 1 and 3 collagen, are broken down into smaller chains, making them easier for the body to absorb. This form has also shown promise in studies for alleviating osteoarthritis symptoms.
Collagen Supplements for Skin Health
Many people, especially those in the beauty industry, advocate for collagen supplements to enhance skin elasticity and hydration. Recent systematic reviews have confirmed that collagen peptides can improve skin hydration and reduce wrinkles.
Collagen Supplements and Muscle Building
While collagen is a protein, its effectiveness in muscle building is limited compared to complete proteins like whey. Collagen is not a complete protein, lacking essential amino acids like tryptophan. Research suggests it can aid in collagen synthesis, but its impact on muscle protein synthesis is minimal.
What to Consider Before Taking Collagen Supplements
When considering collagen supplements, remember that individual results may vary. Most studies indicate that dosages for joint health range from 3 to 10 grams daily, while skin health benefits are observed with 2.5 to 5 grams daily.
Patience is essential; significant changes often take 3 to 6 months to manifest. Additionally, since the supplement industry is not strictly regulated, it is crucial to select products that undergo third-party testing, such as Bubs Naturals, which is NSF certified for sport.
Should You Take a Collagen Supplement?
Collagen supplements can offer benefits for joint and skin health, but they are not miracle cures. Understanding their types, dosages, and limitations can help you make informed decisions. Always consult with a healthcare provider before adding new supplements to your routine.