Collagen is the most abundant protein in your body.
It is daily for 12 months.
The women who took the collagen showed an increase of up to 7% in their bone mineral density (BMD), compared with women who did not consume collagen (17Trusted Source).
BMD is a measure of the density of minerals, such as calcium, in your bones. Low BMD is associated with weak bones and the development of osteoporosis (18Trusted Source).
These results are promising, but more human studies are needed before the role of collagen supplements in bone health
4. Could boost muscle mass
Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong and functioning properly (19Trusted Source).
Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age (20Trusted Source).
In one study, 27 frail men took 15 grams of collagen while participating in an exercise program daily for 12 weeks. Compared with men who exercised but did not take collagen, they gained significantly more muscle mass and strength (20Trusted Source).
Researchers have suggested that taking collagen may promote the synthesis of muscle proteins.
More research is necessary to investigate collagen’s potential to boost muscle mass.
5. Promotes heart health
6. Other health benefits
Collagen supplements may have other health benefits, but these have not been studied extensively.
Hair and nails. Taking collagen may increase the strength of your nails by preventing brittleness. Additionally, it may stimulate your hair and nails to grow longer (23Trusted Source).
Gut health. Although there is no scientific evidence to support this claim, some health practitioners promote the use of collagen supplements to treat intestinal permeability, or leaky gut syndrome.
However, some people claim they improve mood and reduce symptoms of anxiety.
Weight loss. Some believe that taking collagen supplements may promote weight loss and a faster metabolism. There have not been any studies to support these claims.
Although these potential effects are promising, more research is needed before formal conclusions can be made.
Collagen supplements have been claimed to promote brain, heart, and gut health, as well as help control weight and keep hair and nails healthy. However, there’s scant evidence to support these effects.
Foods that contain collagen
More research is needed to determine whether eating collagen-rich foods helps increase collagen in your body. There have not been any human studies on whether collagen-rich foods have the same benefits as supplements.
Digestive enzymes break down the collagen in food into individual amino acids and peptides.
However, the collagen in supplements has already been broken down, or hydrolyzed, which is why it’s thought to be absorbed more efficiently than the collagen in foods
Collagen side effects
Currently, there are not many known risks associated with taking collagen supplements.
However, some supplements are made from common food allergens, such as fish, shellfish, and eggs. People with allergies to these foods should avoid collagen supplements made with these ingredients to prevent allergic reactions.
Some people have also reported that collagen supplements leave a lingering bad taste in their mouth i just add it to my juices.
Additionally, collagen supplements have the potential to cause digestive side effects, such as feelings of fullness and heartburn (13Trusted Source).
Regardless, these supplements appear to be safe for most people. DO OWN YOUR RESEARCH