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What if there was a nutrient that slowed the aging process, built more muscle, kept your joints healthy, and improved your sleep? It may sound too good to be true, but there are actually quite a few scientific studies that speak in favor of the protein collagen. Collagen is widely known for its anti-aging effects on the skin, but this protein actually has even more benefits for the human body.
Collagen is a type of protein found naturally in the body. There is more collagen than any other type of protein in humans, and makes up as much as 30% of all the body's proteins. Collagen gets its name from a Greek word meaning "glue", which makes sense, since collagen is basically what holds our bodies together. Collagen is found, among other things, in the skin, joints (ligaments, tendons and cartilage) and also in bones and muscles, to name a few places in the body where this protein is found.
Collagen contains the conditionally non-essential amino acids glycine, proline and arginine. It also contains the amino acid derivative hydroxyproline. Conditionally non-essential amino acids are those that are normally produced by the body, but there are cases when your body may need more than it can produce. In such a case, you may benefit from consuming a dietary supplement with collagen. These amino acids are the reason collagen supplements have so many benefits.
People are not usually aware of the benefits that collagen has for digestion.
It has been shown that the glycine content of collagen promotes the growth of bifidobacteria. This is a good type of probiotic bacteria. Good bacteria are responsible for digesting the food we eat, absorbing the nutrients in the food, and fighting bad bacteria that can cause disease in the body.
Studies also show that glycine can help protect the gut by fighting swelling and inflammation often seen in IBD (inflammatory bowel disease). Additionally, glycine has been shown to protect the small intestine during endotoxemia, a condition where endotoxins in the blood can cause bleeding and cell death.
This shows that collagen is important not only to aid digestion, but also to protect the digestive tract from disease and injury.
If you are an athlete or bodybuilder, it should interest you that collagen can help build bigger and stronger muscles. Two studies were conducted by German and Japanese researchers to test this.
A German study was done on men, with collagen peptides versus placebo. For three months, they consumed collagen peptides and performed regular resistance training. Ultimately, the men in the collagen group had a greater increase in muscle mass.
Another study by Japanese researchers tested whether a combination of hydroxyproline and glycine from, among other things, collagen peptides could be the reason for the German study results. They tested this on muscle cells and found that the cells actually grew larger from the collagen supplement.
As if bigger muscles weren't enough, the arginine content of collagen also plays a role in training. Studies were also conducted on this amino acid and concluded that arginine taken during exercise increases both strength and body mass and reduces the breakdown of collagen. In addition, arginine stimulates the production of growth hormone, which is responsible for muscle growth.
Do you remember the German study with men in the text above? Another result from this study showed that the people who consumed collagen peptides also burned more body fat. Apart from this; by consuming extra amounts of protein from collagen supplements, you feel full faster when consuming collagen, which in turn reduces appetite. Lower calorie intake generally means weight loss over time.
Research has shown that collagen can reduce joint pain. A study was conducted on athletes who suffered from chronically painful joints. After consuming collagen for 24 weeks, their pain was significantly reduced compared to the placebo group.
Collagen also effectively relieves arthritis. An experiment was conducted on rats with osteoarthritis, who consumed supplemental collagen for 90 days. The results were reductions in pain and increased mobility. Collagen as a treatment for rheumatoid arthritis (RA) was also tested on RA sufferers. After 24 weeks, they showed positive improvements without any side effects.
So apart from helping muscle and bone development, collagen also helps treat joint conditions. This is good not only for those who suffer from disease, but also for those who train hard and routinely push their joints to their limits. The less joint pain you experience, the more time and energy you can devote to training more often and more effectively.
Another study found that the amino acid proline, which is also found in collagen, helps with wound healing. In the study, the researchers tested this on rats with the same wound size. The first group was given proline orally, the second group had proline applied directly to the wounds, and the third group received no proline. The wounds healed after 15 days, 10 days and 20 days, respectively.
Another study further concluded that collagen plays an important role throughout the wound healing process. These findings are the reason why today there are collagen dressings for medical use.
Collagen can help reduce the physical signs of aging, such as wrinkled skin. Although aging is a natural process and cannot be completely avoided, some people show signs of it at an earlier age than others. Gray hair can easily be covered by coloring the hair, but wrinkles and dry skin that has lost its elasticity and youthful glow require much more effort; some just let it be. But what if there is another way to counteract this?
Collagen is best known as a protein that reduces signs of aging, as well as a protein that has beautifying effects. An extensive study was done on these claims. In one study, 300 people from different countries were asked to test the effects on the signs of aging in the skin after taking a collagen supplement. The study showed positive results for the skin, with higher collagen density and improved skin firmness. The subjects who had wrinkles and those who had signs of aging in the photo showed significant improvements. The subjects also showed improvements in skin hydration, as well as a reduction in the depth of the wrinkle/line from the corner of the nose to the mouth. You may not be able to escape aging, but with collagen you can at least delay it.
This is another benefit you probably wouldn't expect from collagen. When you sleep, you enter different stages of sleep, from stages 1 to 4. Stages 1 and 2 involve very light sleep and you can easily wake up from these stages. Stage 3 is a deep sleep stage, while the 4th level is REM sleep, where dreams usually occur.
The deep sleep stage is when your body rests and recovers. It is a very important stage of sleep that you need to go through in order to perform well the next day. At this stage, growth hormone is also released into the body, which is what drives your muscle growth.
However, some people cannot go into deep sleep due to health conditions or different habits. For example, consuming caffeine too late at night can disrupt your body from being able to reach deeper stages of sleep, such as stage 3. This causes drowsiness during the day and an inability to concentrate.
A study was conducted regarding the effects of a collagen intake on the sleep pattern. According to this research, people who took collagen before bed reported better sleep, and of better quality. The measurements made also showed that the subjects fell asleep faster and reached deep sleep faster than those who took the placebo. It also turned out that they did not feel tired during the day and furthermore had a good mental performance.
After reading about all of collagen's benefits, you're probably wondering where you can get collagen? The good news is that your body already naturally produces collagen. The bad news is that your body's collagen production declines as you age, in fact as early as age 25. Therefore, you should consume a collagen supplement if you feel that your body could benefit from the increased intake.
Although it is not absolutely necessary to take collagen, overall it is very beneficial. It is not only good for a youthful appearance, but also good for mental health, digestion, as well as for your musculoskeletal health. Plus, a good night's sleep will keep fatigue at bay and ensure your muscles get the recovery they deserve to build muscle!
