As we age, our bodies’ ability to produce collagen slows down. However, our need for it does not go away. What is collagen and how can it collagen protein supplementation help you? Here are some details in what benefits you can get from collagen powders, capsules and collagen rich foods.
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What is collagen protein?
Collagen is the main protein that is found in connective tissues. It accounts for about 25-35% of the protein content of the entire body. This is a type of protein in your body that exists to help keep tissues together. It is often found in parts of the body where you have connective tissues, such as your joints, muscles, bones and even your skin and scalp.
Collagen Structure and Fibers
Our cartilage, ligaments, and tendons are primarily composed of collagen. It is collagen fibers that prevent the skin from sagging, and since the production of new fibers diminishes with age, it has become a primary ingredient in anti-aging and beauty products.
What Causes a Loss of Collagen?
First of all, you should understand that not everyone should be taking collagen. Supplements really exist to “supplement” what is missing. While it is good for everyone to have adequate collagen proteins in their body, if you have a well-balanced diet and are not participating in some of the unhealthy habits that cause a reduction in collagen, then it might not be an issue for you.
Some things that can affect collagen production in your body include excessive sun exposure without protecting your skin, drinking heavily, smoking cigarettes, and having an imbalanced diet without a lot of nutrients.
Why your body needs collagen?
Almost all tissues inside the body receive support from bundles of collagen fibers. These fibers give structure to the human cells, both externally and internally. Some of the jobs of these collagen bundles include:
- Adding elasticity and strength to the skin.
- Strengthen blood vessels.
- Help with tissue development.
- Collagen benefits for skin, hair, joints
Does your skin get older faster? The human skin is made up of about 75 percent collagen. With aging comes collagen breakdown. Taking collagen supplements helps beautify the skin from the inside by providing the body with the components it needs to stimulate skin metabolism and prevent collagen loss from within.
Collagen supplements are available to help boost the amount of collagen in your body, which can help with everything from your gut health, joint health, and skin care. This natural protein is found in your body, but of course, due to the natural aging process, you might notice much less of it as you get older.
Why You Should Use Collagen Supplements
How do you know if you need collagen? Typically, someone who is in their mid-20s or older has premature signs of aging, general skin issues, joint pain, muscle or bone issues, or gut problems, could benefit from using a collagen supplement. There are different types of collagen supplements. Some exist as collagen powder, while some exist in capsules. It is also possible to experiment with a small dose of collagen each day, then waiting a few weeks to see if you notice any difference in how you look or feel. If you donít, it might not be necessary for you.
Research regarding collagen peptides, collagen protein, and protein powder and its benefits on skin health are promising. If you ingest between 2.5 and 10g of hydrolyzed collagen daily for at least eight weeks, it has been proven that dry skin, wrinkles, and cellulite are diminishing.
The skin is firmer and more hydrated. Also, collagen supplementation can promote nail growth, maintain good health and reduce flaking.
Do you feel weakness in your knees? Organic bone mass is about 90 percent collagen. It is also very present in the cartilage of the joints. Complete diet by hydrolyzed collagen can have beneficial effects on the metabolism of bone.
It can also have an anabolic effect on the cartilage tissue by maintaining the structure of the joint and potentially helping its comfort. Research has shown that ingesting 10g of hydrolyzed collagen per day is effective and increases the mineral density of the bones, which helps strengthen them.
It would also reduce joint pain and improve mobility. Besides, it has been proven that an equivalent dose absorbed by athletes reduces their joint pain related to their activity.
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What is protein?
Proteins are the building blocks of your entire body. It maintains and replaces the tissues that form different cells in your body. The muscles, organs, and immune system are made up mostly of protein.
Proteins are found in foods of animal origin (meat, fish, eggs, cheese, milk) and also in foods of plant origin (legumes, oilseeds). But their nutritional value is not equivalent.
How does your body use protein?
Proteins are essential elements of living thing contained in most of our foods. From the biochemical perspective, these are large molecules made of chains of varying length of amino acids. All proteins, whether of bacterial, plant or animal origin, consist of a group of 20 amino acids.
While it is true that dietary proteins are a source of energy (amino acids provide energy equivalent to that provided by carbohydrates during their degradation), this is not their main function.
The body uses the amino acids released during digestion for the synthesis of its proteins, the basic material of the entire cellular infrastructure, tissues, organs, but also vital substances such as enzymes, antibodies, hormones, neurotransmitters, etc.
When it comes to the advantages of protein, there are quite a number of them such as:
* Improved muscle mass:
Proteins help your ligaments, tendons and other tissues in the body to build up and function properly. The deficiency of amino acids in your diet causes weakness and lack of energy; however, the addition of proteins makes for a huge difference.
* Collagen Benefits and Weight Loss:
Proteins are known to help tackle one of the many issues that are prevalent in modern times; fat accumulation! The intake of recommended amounts of protein enables you to manage and lose weight!
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* Stabilization of blood sugar levels:
Proteins play a significant role in helping to keep your sugar level in check, making it easier to manage and even prevent conditions like diabetes.
* Natural Hormonal Balancing:
Numerous proteins are required to balance your body hormones, giving you a better mood, and help control and relieve stress.
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* Healthy Brain Function:
Proteins are also needed to keep your brain healthy. It also aids fast learning, by creating hormones, neurotransmitters, and enzymes that are very important for proper cognitive functioning.
How to use collagen protein
Collagen has many health benefits, it protects and restores skin damage which it may suffer because of the environment, climate change or exposure to certain substances, but it also improves the firmness and elasticity of the skin, helping to keep it healthy and youthful.
Natural Ways to Get More Collagen
If you are not interested in using a collagen supplement, there are a few ways to boost collagen in your connective tissue and reduce the breaking down of collagen your body already has. This includes:
- Drinking plenty of water.
- Eating nutrient-rich foods, especially leafy greens, citrus fruits, veggies, and wild-caught
salmon. Eating these types of foods may also aid in weight loss.
- Quitting smoking and other unhealthy habits.
- Protecting your skin when out in the sun.
If you are doing all of these things, you should be doing what you can naturally without adding in a collagen supplement. You can also start with bone broth, which also has a good amount, but you will get a lot more collagen protein by just using powdered collagen-like collagen peptides. Remember that gelatin also provides some of the same health benefits, but again, you get the highest concentrated amount with the powdered collagen supplement.
The consumption will depend on the milligrams and the instruction on each product, yet some recommendations will succeed in maximizing their effects to obtain better benefits.
Preferably, choose supplements that additionally contain vitamin C because it improves the absorption of collagen.
It is recommended to eat the collagen supplement at breakfast to enhance its absorption and ensure better effects.
Always get certified products with guaranteed origin and quality.
To optimize the effect of collagen, it is essential to have a balanced and healthy diet, in this way you can give your body vitamins good for the skin.