Collagen is a protein that, these days, has been front and center within the fitness world, heralded as a “must-take” complement.
And, since I described it as a protein, my bet is that you simply’re assuming gym goers take it to assist hit their protein goals. But that assumption can be incorrect.
Interestingly, while it’s a protein, collagen should not be used as a strategy to hit your macros.
You see, many various compounds are made up of proteins, even hormones like insulin. A few of our food also incorporates protein, but not all proteins serve the identical purpose. The most effective strategy to consider them is as tools. Each tool has a selected job, but in the event you use a hammer to saw some wood, you are not getting anywhere.
While lean meats, whey protein, and seitan could also be great for constructing muscle mass in women, collagen is just not. Nonetheless, in the event you’re on the lookout for advantages corresponding to reduced joint pain, higher skin, and thicker hair, collagen is probably going a fantastic complement so as to add to your arsenal.
Let’s discuss what collagen is, the very best collagen advantages for ladies, and the whole lot else you should know.
Table of Contents:
- What Is Collagen?
- What Does Collagen Do?
- What To Know About Collagen Production
- 5 Best Advantages Of Collagen For Women
- Why Women Should Consider Collagen Supplementation
- 3 Types Of Collagen Supplements
- What Is The Best Collagen Complement?
- How Much Collagen Should You Take?
What Is Collagen?
Collagen is one in all your body’s many varieties of connective tissue present in your joints and skin.
Its rigidness can vary depending on what specific function it’s performing. For instance, when present in the skin, it provides elasticity and stretch. Alternatively, it may possibly be much more rigid than muscle, corresponding to in tendons to support joints.
There are 28 various kinds of collagen, which explains its versatility, but listed here are the 4 most typical:
- Type I: most typical type and is present in all connective tissue; superb for skin
- Type II: Acts as a cushion present in joints and intervertebral discs
- Type III: Present in your skin and blood vessels, a primary a part of reticular fibers
- Type IV: kidneys, inner ear, and eye lens¹
If you would like to dig deeper into its uses and makeup, read: What Is Collagen? All the pieces You Need To Know.
What Does Collagen Do?
Collagen is the body’s primary connective tissue, either keeping things elastic or providing much stiffer support, depending on the particular collagen peptides.
That is why it is important to maintain your joints and skin healthy. With decreased collagen production, you risk injury, dysfunction, or chronic pain.
It also plays a job in your ears and blood vessels, and low collagen production and absorption could cause scurvy. While many individuals associate scurvy with low vitamin C, vitamin C is essential for absorbing collagen. So in the event you’re not eating your citrus, you are not getting collagen!
What To Know About Collagen Production
Although you need to all the time eat a balanced and healthy eating regimen wealthy in collagen, vitamin C, and lots of other essential nutrients, our body can even produce collagen naturally.
It’s synthesized from multiple components, primarily the amino acids glycine and proline. When the 2 of those mix, collagen is often called pre-collagen. A hydroxyl group then connects the procollagen to a different proline and lysine. This structure then goes through a process often called glycosylation to turn into collagen.
Proline makes up about 17% of the body’s amino acids, with glycine coming in at 33%. Working together, they make collagen essentially the most abundant complete protein within the human body, accounting for approx 30%².
5 Best Collagen Advantages For Women
As mentioned above, the term “protein” is only a word that designates a compound comprising a string of amino acids.
Nonetheless, different proteins can have very different jobs. Dietary protein, which we generally discuss with as protein, is primarily chargeable for muscle recovery and growth. While collagen can assist in producing muscle proteins in times of need, its central role is not a muscle builder.
So what does it do, and why should women care?
1) Improves Skin Health:
Perhaps the most well-liked reason for taking collagen supplements, the health of your skin highly is dependent upon it. About three-quarters of your skin is product of the stuff, making it wildly vital.
Collagen gives skin elasticity, or the flexibility to be stretched and return to its original condition. When the collagen in your skin begins to lose its elasticity, it sags and causes wrinkles.
This issue could be exacerbated with age as our bodies naturally lose collagen, even with proper nutrition and skin care³. Nonetheless, we will make it worse by skimping out on collagen supplementation.
In 2019, a review checked out multiple studies on the effect of collagen supplementation for 4-24 weeks using 2.5g-10g day by day, finding that each short and long-term use of collagen improves overall skin health, along with increasing skin elasticity, skin hydration, and dermal collagen density⁴.
Further, it’s generally protected with no harmful unwanted side effects.
2) Improves Body Composition & Lowers Body Weight:
We discuss this intimately in our article: Does Collagen Help With Weight Loss? But, it is vital, so let’s speak about it here too! Eating a day by day collagen complement may even help improve your body composition and help with fat loss.
Several studies have shown that collagen supplements help preserve lean muscle mass when weight-reduction plan. Body recomposition is complicated, so make certain you understand the ins and outs of what is involved before counting on a collagen complement.
One other area where collagen can play an enormous role in helping maintain a healthy weight in postmenopausal women.
When women age, their collagen production decreases together with hormonal changes during menopause. Because of this, it is not unusual for them to achieve unwanted weight in a phenomenon often called estrogen deficiency-induced obesity.
While not totally understood, studies have shown that collagen supplements may give you the option to assist mitigate the consequences of this. A rat study demonstrated that day by day collagen supplementation was “useful in ameliorating estrogen deficiency-induced obesity and its associated risk factors⁵.”
Studies have also shown that other protein sources can maintain body composition higher, so consider this collagen profit as an added perk, nevertheless it should not be your sole reason for taking it.
And you continue to need to incorporate a protein powder in your complement line-up as well. Any of those 14 Best Protein Powder Supplements are great options!
3) Supports Joint Health & Mitigates Joint Pain:
Cartilage is a connective tissue present in joints because it sits between the bones, protecting them from rubbing against each other. Unfortunately, as a result of wear and tear in life, cartridges break down over time which could cause severe joint pain.
It just so happens that one in all the first compounds that make up cartilage is collagen. Researchers consider that one possible strategy to mitigate cartilage and connective tissues breakdown is by taking collagen supplements.
Since collagen sits inside the cartilage matrix and might accumulate inside, supplementation results in a surplus, causing thicker and stronger cartilage.⁶
We must always note that research is “promising,” yet a whole lot of the specifics are unknown. A few of the possible advantages include:
- Decreased risk of osteoporosis
- Mitigation of symptoms from osteoporosis
- Decreased pain symptoms from osteoporosis
If collagen does work, it will be crucial for everyone. Nonetheless, it might be of much more significant profit to women.
In adults over 50, studies show that osteoporosis affects one out of three women while affecting one out of 5 men⁶. Which means that postmenopausal women are almost roughly 1.6x more prone to be involved. Women also are likely to produce other issues related to joint health.
Granted, this difference appears to occur after menopause, but this doesn’t suggest only menopausal women must worry. By then, it could be too difficult to reverse any damage done quickly. As a substitute, women should listen to the joint health advantages of collagen from an early age.
4) Supports Gut Health & Decreases Leaky Gut Syndrome:
Leaky gut syndrome describes a state through which the gut doesn’t function properly, so toxins and nutrients are lost and should even seep into the blood. Because of this, various ailments can occur, corresponding to bloating, fatigue, and even Crohn’s disease.
The most effective strategy to take into consideration leaky gut is as an umbrella term for an issue inside the gut and digestive system. Depending on what exactly it’s, an array of symptoms could appear. Unfortunately, even with all of the talk, leaky gut stays unrecognized as a medical condition, but this doesn’t suggest that nothing happens.
Collagen supplements may help improve gut health by optimizing the gut biome, but take caution when consuming too many collagen peptides.
Complete collagen protein could also be higher, as studies have shown that prime collagen peptide consumption could cause issues within the gut biome⁷. Mind you, these studies have been done on rats, and the consequences on humans aren’t entirely known.
When you’re on the lookout for more research-backed ways to enhance gut health, take a have a look at the 7 Best Digestive Enzymes or the 7 Best Probiotics For Women.
5) Improves Heart Health:
As collagen is a supportive protein, it’s one in all the first components of our arteries and other blood vessels. Due to its elastic nature, sufficient collagen consumption enables the arteries to flex and bend, promoting healthy blood flow.
Nonetheless, in the event you’re at a deficit, your arteries can stiffen, potentially causing atherosclerosis, AKA the narrowing and hardening of blood vessels.
Luckily, one 6-month study found that taking 16g of collagen protein day by day leads to significantly more flexibility in arteries. Other studies have shown that collagen tripeptide treatment improves the transcription of aortic endothelial cells. Because of this, it may possibly end in a decrease in atherosclerosis and other heart issues⁸.
Why Women Should Consider Collagen Supplementation
What makes collagen different from other supplements like whey protein is its huge amount of proline and glycine. These are the foremost components of collagen, and collagen protein packs a ton to bolster the body’s natural collagen production.
Subsequently, supplemental collagen will ensure a sufficient supply for joint lubrication, connective tissue elasticity, skin health, and more to counteract the natural lack of collagen from aging.
3 Types Of Collagen Supplements
Most collagen supplements are available in two forms: pills or powder. Each have some advantages and downsides, but we predict there’s a transparent winner.
1) Hydrolyzed Collagen:
You’ll almost actually see what’s often called hydrolyzed collagen. Much like hydrolyzed protein powder, it is a protein that has been broken down during production, so your body can put it to use faster.
2) Collagen Pills:
Collagen pills have turn into very fashionable over time. These often are available in gelatin capsules which have been stuffed with collagen powder. Mainly, just like several complement in pill form, it is a pre-measured dose that is convenient to take.
Nonetheless, since the collagen pills have passed through extra production steps, they are going to cost more. Also, because you should eat a little bit of collagen to get advantages, it often requires you to swallow multiple pills day by day.
These can cost anywhere from $15-$30 per 180g of collagen, lasting you anywhere from 2 weeks to 2 months, depending on why you take it (See below).
Further, since the pills are pre-measured, you are stuck with doses that fall in those multiples.
3) Collagen Powder:
When put next with collagen pills, we much prefer collagen powder. Collagen powder is often less expensive than when taken in pill form. For instance, for $15-$30, you’ll be able to get anywhere from 300-500g of collagen powder.
When you’re concerned with accurate dosage, you’ll be able to open up a package and use a measuring device to decide on how much you would like. Plus, you’ll be able to easily mix it in shakes or juice.
What Are The Best Collagen Supplements?
Klean Collagen+C is one in all the best-unflavored collagen powders. Each container has 304 grams of powder, and each serving features 14 grams of bovine-sourced hydrolyzed collagen and 50 grams of vitamin C.
These two aspects combined make it a potent option with specific bioactive collagen peptides that provide you with the very best bang to your buck. Plus, online reviewers say it has superb mixability and could be added to other drinks without affecting the taste.
A terrific capsule option is Life Extension Bone Strength Collagen Formula, which along with being in convenient pill form, includes additional powerhouse ingredients, corresponding to calcium, dried plum fruit extract, and magnesium.
And in the event you’d prefer to buy around for other options to fulfill your specific needs, read our article on the 9 Best Collagen Supplements!
How Much Collagen Should You Take?
The quantity of collagen you’re taking will significantly rely upon why you take it. Ranges run anywhere from 2-15g, which is a large difference. To make sure you’re eating enough collagen and never wasting money, listed here are the highest 3 reasons to take collagen and the right dose for every.
- Joint pain, skin health, and hydration: 2.5 grams
- Increase bone mineral density, bone mass, and strength: 5 grams
- Increase muscle mass: 15 grams
As you’ll be able to see, in the event you’re taking a collagen hydrolysate complement for skin or bone health, you simply must take 5g max.
Again, even when studies have shown that collagen could be effective for muscle growth, it’s nowhere near pretty much as good as whey. Subsequently, use collagen to your skin and bones and persist with whey (or casein!) for constructing muscle mass.
FAQs
Listed here are among the commonly asked questions on collagen advantages for ladies.
What does collagen do for the skin?
As a whole lot of your skin is comprised of collagen, taking collagen supplements will help keep your skin’s natural elasticity, smoothness, and youthful glow.
Is collagen good for bones?
Collagen advantages the connective tissue between and attached to bones, so maintaining an adequate supply can prevent wear and tear in your bones.
Is collagen protected?
Yes, taking supplemental collagen is usually considered protected, but make certain you search for a good company that’s third-party tested.
Should women take collagen on a regular basis?
For best results, take collagen day by day, especially during times of increased physical activity, injury, or aging.
Should collagen be taken within the morning or at night?
The optimal time to take collagen is when you’ll be able to remember to achieve this, so whichever works to your schedule is high quality. When you take a day by day vitamin C complement, taking collagen at the identical time can increase absorption, so keep that in mind.
Advantages of Collagen For Women: Final Say
Collagen supplements are great for ladies trying to improve their hair and skin health, while ensuring their joints stay healthy and able to tackle tough workouts.
None of us can stop time, but we will slow its effects. Strong, healthy joints and enhanced skin hydration are only a few reasons women should put a top quality collagen complement of their day by day routine.
Able to add a collagen complement to your stack? Make certain to envision out our 9 Best Collagen Supplements to decide on the correct one for you!
References:
- Wu M, Crane JS. Biochemistry, Collagen Synthesis. Nih.gov. Published April 21, 2019. https://www.ncbi.nlm.nih.gov/books/NBK507709/
- Shoulders MD, Raines RT. Collagen Structure and Stability. Annual Review of Biochemistry. 2009;78(1). doi:https://doi.org/10.1146/annurev.biochem.77.032207.120833
- Quan, T., & Fisher, G. J. (2015). Role of Age-Associated Alterations of the Dermal Extracellular Matrix Microenvironment in Human Skin Aging: A Mini-Review. Gerontology, 61(5). https://doi.org/10.1159/000371708
- Choi, F. D., Sung, C. T., Juhasz, M. L., & Mesinkovsk, N. A. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of medication in dermatology : JDD, 18(1), 9–16.
- Chiang, T. I., Chang, I. C., Lee, H. H., Hsieh, K. H., Chiu, Y. W., Lai, T. J., Liu, J. Y., Hsu, L. S., & Kao, S. H. (2016). Amelioration of estrogen deficiency-induced obesity by collagen hydrolysate. International journal of medical sciences, 13(11). https://doi.org/10.7150/ijms.16706
- García-Coronado, J. M., Martínez-Olvera, L., Elizondo-Omaña, R. E., Acosta-Olivo, C. A., Vilchez-Cavazos, F., Simental-Mendía, L. E., & Simental-Mendía, M. (2019). Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International orthopaedics. https://doi.org/10.1007/s00264-018-4211-5
- Mei F, Duan Z, Chen M, et al. Effect of a high-collagen peptide eating regimen on the gut microbiota and short-chain fatty acid metabolism. Journal of Functional Foods. 2020;75:104278. doi:https://doi.org/10.1016/j.jff.2020.104278
- Tomosugi, N., Yamamoto, S., Takeuchi, M., Yonekura, H., Ishigaki, Y., Numata, N., Katsuda, S., & Sakai, Y. (2017). Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. Journal of atherosclerosis and thrombosis. https://doi.org/10.5551/jat.362935
