Collagen, a protein that is responsible for healthy joints. It is found in your bones and muscles. This protein makes up 35% of your skin and 1/3 of your body’s total protein.
The body can also produce collagen naturally by combining protein building blocks with amino acids. To produce collagen, your body needs:
- Proline is found in egg whites and dairy products, as well as cabbage, mushrooms, and asparagus.
- Glycine is found in Pork skin and Chicken skin. It can also be found in gelatin and many other protein-rich foods.
- Vitamin C is found in citrus fruits, and Bell Peppers
- Zinc is found in meat, lamb, pork, and shellfish as well as beans, dairy, cheese, and various nuts and seeds.
- Copper is found in organ meats and cocoa powder, as well as cashews, sesame seeds, and lentils.
Fourteen grams of collagen supplement (supplement) contain:
- Calories: 50
- Protein: 12 grams
- Fat: 0 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
The same amount of collagen also contains 29 mg of calcium, 44.9 mg sodium, and 0.98mgs potassium.
Collagen Supplements have potential health benefits
Collagen is essential for maintaining good health because it is found in so many vital parts of our bodies. The benefits of collagen supplements remain to be debated. There is some evidence that collagen supplements can help maintain healthy skin, and they can also relieve osteoarthritis symptoms. However, there are still many unexplored benefits such as lower blood pressure and sugar levels.
These are some of the most popular benefits of collagen supplements.
Your bones get less dense as you age. They also become more fragile and break more easily, taking longer to heal. Daily collagen supplements have been shown to increase bone density and slow down the aging process.
Hydration and Skin Elasticity
While men are more likely to go bald than women, many ladies also experience hair loss and thinning with age. A study showed that women who had thinning hair experienced significant improvements in their hair’s thickness, quantity, and coverage. This was despite taking daily collagen supplements.
Some nails are more fragile than others and they don’t grow as quickly. After four weeks of daily collagen supplementation, a study of women found that their nails grew faster and were less damaged or chipped.
Less Osteoarthritis Pain
Oral collagen supplements may be beneficial for people suffering from knee osteoarthritis. They can help reduce pain and improve joint function. These improvements may not be visible after three to five months of consistent treatment.
Increased Muscle Mass
Combining strength training and collagen peptide supplementation could help to increase muscle mass and strength.
Collagen Supplements: Potential Risks
Side effects from collagen supplements are very rare. You might want to avoid taking collagen supplements if you are pregnant or nursing. There is not enough evidence to prove that they are safe.
Research continues to explore the effects of collagen supplements. You don’t have to buy these supplements. Your body can make more collagen by eating healthy foods.
Your body uses the amino acids glycine, proline, along with other amino acids like vitamin C, zinc, and copper to produce collagen. Your body can produce more collagen by eating lots of glycine and proline-rich foods such as chicken, beef, fish, and eggs. You should also eat fruits like tomatoes, citrus fruits, leafy greens, and nuts to get vitamin C, zinc, and copper.