Collagen!

Collagen has recently become a buzzword in the health and fitness industry. Though it’s used as filler for your face, we’re not referring to that topic. People are adding broken-down versions of it to their coffees, smoothies, soups, baking with it or simply taking a daily gummy or pill. But your body has been producing collagen since day one so why the recent surge of interest?

What is collagen?

It is the body’s “glue” found in fibrous tissues like tendons, ligaments and skin. Collagen tissue can be rigid (bone), compliant (tendon) or have a gradient from rigid to complaint (cartilage) depending on the degree of mineralization. It’s also found in corneas, blood vessels, the gut, intervertebral discs, hair, and the dentin in teeth. Collagen makes up 25% to 35% of the body’s protein making it the most abundant protein in a mammal’s body.

What are collagen’s functions?

Because collagen is the most ample protein in your body, collagen has several functions. The following are a list of the major functions.

The most apparent is in skin. Collagen makes up 80% of the weight of your skin providing structure and allowing the skin to stretch.

Bone is roughly 30% organic material, 95% of which is made up of collagen. Collagen and hydroxyapatite work together in bone to create composition, flexibility and bone stability.

Collagen also gives durability and form to muscles and not just skeletal muscles fibers but also smooth muscles like the bladder, reproductive system and your heart muscles.

Collagen forms the walls of the veins, arteries and capillaries so blood is effectively transported throughout the entire body.

Why should we take it?

Yes, your body creates collagen, but as we grow older, the amount of collagen we produce decreases affecting all its major functions. The interest in taking collagen followed the findings of scientific studies that found health benefits for taking collagen in a more absorbable form. Here’s how studies show it helped improve it’s major functions.

The decrease in collagen is a contributing factor to wrinkles and dry skin as we age. Research found taking collagen helped skin elasticity and rejuvenation. During a 12-week experiment those that drank a collagen supplement saw a reduction in wrinkle depth and increase in skin’s hydration compared to those in the control group. Hence, collagen has been deemed as a “fountain of youth.”

As the collagen depletes in your body, your bone mass also deteriorates. Losing bone density can lead to osteoporosis and increased risk of bone fractures. In two different 12-month studies the women who took at least 5mg of collagen a day saw significant increases in their bone mineral density.

We lose muscle mass as we age, but research has found taking collagen can potentially increase muscle growth and strength in people with sarcopenia. A study conducted over 12 weeks took 27 frail men and with collagen and a regular exercise regimen, there was an improvement in muscle mass and strength than those who did not take the collagen.

With the loss of collagen our arteries weaken and can narrow leading to increased risk of heart attack or stroke. Thirty-one participants took 16 grams of collagen for 6 months and saw a significant reduction in artery stiffness and an increase in the good cholesterol, HDL.

The Research

Outside of multiple studies on how taking collagen supplements is beneficial to our body’s major functions, there are also claims collagen helps promote hair and nail growth, brain, heart and gut health, but the research is not conclusive. There are not many known risks of taking collagen supplements. Complaints of a lasting bad taste in the mouth, heartburn, and feeling full have been reported and those allergic to shellfish should not take supplements. If you’re considering taking collagen supplements, know the potential benefits outweigh the risks and they are definitely worth trying for your overall well-being.