Collagen is a lot. Can you really deliver?

It is possible that you heard that collagen can give you a glowing young skin – this is not only marketing speech. Collagen is a major protein that supports your skin, hair, nails, joints and bones. Research indicates that eating collagen daily or eating collagen -rich foods may actually help improve skin elasticity, reduce wrinkles and support joints and bones in general.

In this guide, we will dismantle the location of collagen, the real benefits behind the noise and what we watch before jumping on the cart. Dietary supplements can be useful, but do not ignore the food -based sources for a well -low voltage method to stay in good health.

Read more: Best collagen powders

What is collagen?

Before discussing its benefits, what is collagen? In short, collagen is the most Fine protein In the human body, it represents a third of the protein. It is like a bundle of construction of a connective building that brings your muscles, your ties, ties, bones and skin. It combines your muscles, streams, ligaments, bones, and skin, and enhances healthy joints and connective tissues.

there Nearly 30 known collagen speciesBut the first type is the most prevalent (it is found in all connective tissues and constitutes 90 % of all collagen in the body). II, III and IV species are also common and are found in different parts of the body, including joints, kidneys, ears and blood vessels.

All this leads us to another related question: What is good collagen? Your body naturally makes collagen by combining multiple amino acids (such as proletin and glycine) with zinc, vitamin C and copper. As you get older Slowness of production The collagen in your body begins to collapse faster.

When this happens, you may notice that your skin gets wrinkles, the strings and ligaments become less flexible and your muscles shrink. To prevent or delay these effects, some people compensate for what their bodies have lost by eating collagen -rich foods or collagen supplements.

Add collagen to your diet

If you are looking to increase the production of healthy collagen, you must make sure that your diet includes foods that contain these basic ingredients:

• Bone broth
• Fish and shellfish
• Chick
• Pork
• egg
• Bean
• Citrus
• Sweet pepper
• Nuts

Eating a balanced diet with a group of these foods is the best way to enhance collagen protein in your body. You can also consider taking collagen supplements (usually collagen powder or capsules) if you don’t get enough collagen from the diet alone.

For best results, experts advise taking a file Collagen supplement One hour before the exercise, but always check the poster and talk to your doctor before starting any new wellness routine.

The benefits of collagen

Now that we covered the basics, let’s explore some of the benefits of collagen supplements.

It builds stronger bones

The bones are full of collagen, but as you get old, the protein begins to deteriorate – as well as bone health – which leads to a decrease in bone strength and density. By combining collagen supplements into your diet, you may be able to do so Bone loss Reducing the risk of bone related problems, including osteoporosis and fractures.

Reduces joint pain

Collagen also works with cartilage to maintain your joints properly. Over the years, as you wear, it can lead to harsh joints and pain and expose you to greater risk to osteochondrology. The good news is that taking collagen supplements Found To reduce joint pain in physically active people. It may also be like a painkiller For people with common problems.

Improves the skin

Your skin also contains collagen, which gives it elasticity and moisture when you are small. When it ripens, your skin becomes more amazing and more wrinkle due to the levels of the exhausted collagen. It is interesting, Studies have shown Adding more collagen to your diet can increase the elasticity of the skin, beams and moisture, which clearly reduces the effects of aging.

It enhances healthy hair

Collagen is created with some of the same amino acids that are used to build keratin, the protein that forms your hair. Because of this contact, there Some evidence This may help consume more collagen in the health of your hair by enhancing growth, reducing mitigation and gray slowing.

Add muscle mass

Muscle tissue consists of Up to 10 % collagen. When collagen begins in your body to collapse, you may lose muscle mass and may develop a called a called a called Sarkovinia (Age -related muscle loss). Fortunately, Studies have shown Eating collagen supplements, as well as increasing protein intake and exercising routine resistance, may help people with sarcopinia build muscle strength.

Disadvantages of collagen supplements

Despite these benefits, there are also a few defects of collagen supplements that you should take into account before combining them into your routine.

They contain animal products (sometimes, allergens)

Traditional collagen supplements, and all nutritional supplements in general, are made of animal products, so they are not appropriate if you follow a plant -based diet. There are some Vegetable collagen Options on the market, but it is not clear how they compare them with the specifications made of animal products. Likewise, if you have any allergy to food, be sure to read the poster on your collagen supplements precisely. In some cases, it may contain common allergies such as fish or eggs.

Organization is a gray area

Collagen supplements are organized as food (not the drug) before American Food and Drug AdministrationIn the sense that their components and production are not monitored by an official management body. These products are not subject to the same regulations and strict approval such as medications, so it may be difficult to know the quality, purity and safety of the ingredients.

Effectiveness studies are limited

Although there are studies on collagen effectiveness (which we mentioned above), more research must be done. Also, some current studies were Fund from companies That produces collagen supplements, which may Asking ethical questions about bias.

Similar supplements for collagen

It is difficult to find other supplements that repeat the effects of collagen because its composition of the amino acids is different from other proteins. You can try to enhance your eating Glycine The Roline, the main amino acids that participate in the creation of collagen. It is often found in protein -rich foods such as meat and poultry, but they are also available in the form of an accessory.

If you are more interested in how to help collagen improve your hair, nails and skin, you can think about it Keratin or BiotinWhich usually come in the form of shampoo and salon treatments, but they are also sold as food supplements. Biotin is also found in some foods, including legumes, egg yolks, nuts and avocado.

For more tips on nutritional supplements, Here are five fitness supplements that have proven to be working. plus, Check these three alternatives to melanin For better sleep without drowsiness the next day.