Wrinkled skin, sore muscles, creaky joints—collagen is being pitched by the supplement industry as the magic elixir for all the woes of aging. Who knew a scoop of powder could become your anti-aging superhero?
From ages 20 to 30, our bodies start producing less collagen each year, speeding up the aging process both inside and out. With collagen not being replenished quickly, it gets damaged more, leading to wrinkles and increasingly stiff, saggy joints, muscles, and bones.
How fast this slowdown happens can vary, but bad habits like smoking, heavy drinking, sunbathing, and indulging in sugary or processed foods can make it worse. This has spurred a huge market for collagen supplements, as people scramble to replace what’s dwindling naturally.
Research is conclusive
A 2014 study published in Skin Pharmacology and Physiology observed that participants who took collagen supplements for eight weeks experienced significant improvements in skin elasticity and hydration compared to those who took a placebo.
In 2016 study published in Current Medical Research and Opinion found that participants with osteoarthritis who took collagen hydrolysate experienced reduced joint pain and improved function.
Another, 2019 study in Journal of Drugs in Dermatology also demonstrated that daily intake of collagen peptides led to a reduction in wrinkle volume and improved skin elasticity over a 12-week period. The most recent study in 2021 published in the Journal of the Science of Food and Agriculture concluded that while collagen supplements can improve skin hydration, elasticity, and reduce joint pain, the effects are moderate and may vary based on individual factors.
Getting the right kind of Collagen is the key
With 28 types of collagen out there, choosing the right supplement can be a bit much. Here’s a quick rundown of the top three:
- Type I: Makes up 90% of your body’s collagen, so look for this in your supplement for overall support.
- Type II: Best for joint health, since it’s mainly in cartilage.
- Type III: Found in muscles, arteries, and organs.
The other 25 types are less common and needed in smaller amounts. Basically, Type I dominates, making up 90% of your collagen, while the remaining 27 types split the other 10%
Look for this in your next Collagen supplement
For the best results from your collagen supplement, choose one that features clinically proven ingredients such as vitamin C, vitamin A, and biotin. Vitamin C not only protects your skin but also aids in collagen formation in the dermis. Vitamin A supports skin renewal in the epidermis, while biotin promotes healthy skin, hair, and nails.
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