So many people are using collagen supplements, and rightly so. The body synthesizes it’s natural collagen endogenously. However, the amount and rate of synthesis of this structural protein declines as we age. In order to boost the rate of production and reduce the overall rate of degradation, nutritionists recommend using supplements. In this post, we will discuss some of the health benefits of collagen supplements. We will also highlight some of the potential side effects of these supplements. Read on for the details…

What are Collagen Supplements?

Collagen supplements are a mix of amino acids, biotin, zinc,vitamins, and other nutrients that are needed for strong bones, teeth, and healthy skin & hair, along with a host of other health benefits. They come in different brands and capacities to suits the needs of the end users, depending on the recommendation of your doctor or nutritionist. Before we go any further, let’s start with some basics:

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What is Collagen?

Collagen is the main structural protein that constitutes most of the connective tissues. It is the most abundant protein in mammals (25 – 35% of all proteins) and is mostly found in connective tissues such as the skin, ligaments, tendons, bones, and cartilage.

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Types of Collagen

Up to 28 types of collagen have been discovered so far. Of these, only 5 are most common:

• Type I: this is the most abundant form of collagen in the body. It is found mostly in tendons, vasculature, organs, and bones.
• Type II: Forms the basis of articular cartilage and hyaline cartilage.
• Type III: Mostly forms the main component of reticular fibers. This type of collagen often occurs together with type I and is mostly found in the skin and blood vessels.
• Type IV: Constitutes the basal lamina of the basement membrane. It is mostly found in the eye lens, inner ear, and kidneys.
• Type V: Found in placenta, tissues and organs containing type I collagen, skin (dermal- epidermal junction).

Health Benefits of Collagen Supplements

Hydrolyzed collagen supplements have become very popular these days. They are available in the form of powder or capsules. Here are some common health benefits of collagen supplements:

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i. Managing Joint Pain

Some studies have established that collagen supplements may offer some degree of relief for chronic joint pains associated with conditions such as arthritis. However, the scientific mechanism behind how supplemental collagen helps boost synthesis of natural collagen in the joint cartilage and tendons is yet to be determined.

ii. Bone Mineralization

Collagen is an integral part of your bone tissue. Collagen synthesis reduces while its degradation in the body also increases as we get older. The drop in natural collagen levels as we age leads to a reduction in bone mass and density. This has the risk of predisposing one to the risk of bone fractures and conditions such as osteoarthritis. Luckily, some research studies have shown that taking collagen supplements can help slow down the process of collagen degeneration and also boost the synthesis of endogenous collagen which consequently helps prevent loss of bone mass and density associated with degenerative conditions such as osteoporosis and osteoarthritis.

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iii. Improved Heart Health

The natural age-related reduction of collagen levels in the body may impact the integrity of blood vessels in the long term; collagen maintains structure of the vasculature and other organs. That has the risk of predisposing one to conditions such as atherosclerosis, coronary artery disease, hypertension, and heart failure.

iv. Improved Gastrointestinal Health

Taking oral collagen supplements is thought to improve gut health. Some research studies have indicated that collagen supplements may improve symptoms of Leaky Gut Syndrome.

v. Reduced Anxiety and Depression Symptoms

Routine use of collagen supplements are thought to improve symptoms of depression and anxiety.

vi. Improved Hair and Nail Health

Some research studies have indicated that taking collagen supplements can improve hair and nail health by making them grow longer and stronger.

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vii. Improved Skin Health

Collagen supplements are said to improve the levels of natural collagen. This is thought to improve aging symptoms such as skin wrinkles and dark spots. It also improves skin moisture levels due to its humectant properties.

Side Effects of Collagen Supplements

Even with the many potential benefits, collagen supplements also have some notable side effects. Some of these include: 

a). Allergic Reactions

Some collagen supplements are made of ingredients that are categorized as common food allergens. Some of these include animal products such as eggs, shellfish, fish, etc. 

It is important to check the product label to see which of the constituent ingredients you are allergic to.

b). Heartburn and Indigestion

Some collagen supplements may cause heartburn and indigestion among some users. However, this is a very rare side effect. Most users of collagen supplements never get these side effects.

c). Constipation and Bloating

Some people have reported instances of severe constipation and bloating after taking collagen supplements. However, these symptoms often resolve quickly if you drink adequate amount of water.

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d). Not for Strict Vegetarians

If you are a strict vegetarian (vegan), you might want to check the product label of any collagen supplement before use. Most supplements are derived from animal products such as cod or mackerel fish and eggshells and, as such, may not be in line with the vegan diet. Luckily, a few collagen supplements are derived from algae, making them suitable for vegans.

When to Expect Results

It takes an estimated 8 weeks for collagen supplements to stimulate endogenous collagen turnover. Meaning, you need to keep taking the supplements for at least 2 months before you can see some tangible results with regard to skin, bone, mental, hair, and nail health.

Wrap Up

Collagen supplements have more health benefits than risks. Among others, routine consumption of collagen supplements has been shown to improve muscle mass, bone density & mass, gastrointestinal health, wrinkles, and dark spots. Collagen-rich foods can also be used as alternatives for collagen supplements.