Written By : Dr Andrew Kan (Last Updated on March 31, 2024)
30% of the protein in your body is collagen.
It gives your skin, muscles, bones, and connective tissues shape, support, or strength.
Most collagen supplements lack enough scientific support, but a healthy diet provides your body with the essential materials it needs to produce collagen.
After three to six months of consistent collagen supplementation, improvements in the health of the skin, nails, muscles, and joints may be apparent.
In this article, we shall learn more about daily collagen consumption.
The benefits and some natural sources for the daily consumption of collagen are mentioned below.
Benefits Of Daily Collagen Consumption
Given below are some of the most important benefits you will notice in your body when you start taking collagen daily:
Improved Gut Health
The amino acids glycine, glutamine, and proline found in collagen are particularly advantageous to the stomach and digestive system.
These amino acids aid in the regeneration of the lining tissue of the digestive system, keeping food and bacteria where they belong; inside the gut.
The most prevalent protein in the human body is collagen, but as we get older, we make less of it.
Consuming a collagen supplement may assist in increasing our natural collagen synthesis and encourage intestinal healing.
Collagen is great for gut health since it aids digestion, repairs the gut lining, and can treat leaky gut syndrome and IBS.
Improved Skin And Hair
It has been demonstrated that the protein collagen in the human body combats free radicals that can harm the cells that make hair color.
By doing this, you can delay or stop premature graying.
This post will walk you through the top eight collagen supplements for sagging skin.
A crucial protein called collagen helps maintain your skin smooth and supple for longer.
Collagen supplements have been shown to encourage the growth of healthy tissue, which quickens the healing process and allows your skin to mend naturally.
Collagen contains amino acids that keep your skin supple, even, and healthy.
In addition, supplemental collagen raises the amount of protein in the dermis, which keeps skin taut and firm.
Promoting the hair follicle’s healthy structure can also aid in reducing the appearance of gray hair.
Grey hair may look darker and drier when collagen lotions or gels are applied straight to the scalp.
Stronger Bones
The most prevalent protein in the human body is collagen.
Therefore, your bone health can greatly benefit from a considerable collagen level rise.
Increasing your collagen intake will also help you consume more meat and fish.
Additionally, you want to make an effort to eat more antioxidant-rich meals, such as green, leafy vegetables.
Type I collagen is the finest for maintaining your bones’ health.
Both humans and animals produce type I collagen, which our bodies use.
Because it is the strongest kind, it helps your body mend and rebuild the best. There are 16 different kinds of collagen.
However, the majority of them are not included in supplements.
Healthy Muscle Gain
The body’s most prevalent protein, collagen, is a crucial part of skeletal muscle.
According to studies, sarcopenia, or the aging-related loss of muscle mass, may benefit from supplements to increase muscle mass.
Supplemental collagen may encourage the production of muscle proteins like creatine and boost the development of muscle following exercise, according to research.
Collagen supports your joints with special amino acids and signaling peptides, allowing for a quicker and more thorough recovery.
Because of this, it helps athletes: amateurs and pros alike, avoid illness and/or injury.
A calamity is inevitable when tendons and joints are weak and muscles are overly powerful.
Natural Food Sources For Daily Collagen Consumption
Foods high in collagen include tough portions of connective tissue-filled beef like:
- Pot roast.
- Brisket
- Chuck steak
A long-term healthy diet does not suggest consuming a lot of red meat. Instead, collagen and its derivative, gelatin, are advocated on some diets, like the paleo diet.
Since they contain the amino acids needed to create collagen, high-protein diets are thought to promote collagen formation like:
- Citrus fruits
- Bell peppers
- Tomatoes
- Fish
- Poultry
- Meat
- Eggs
- Dairy
- Legumes
- Seeds
- Whole grains
Minerals, including zinc, protein, calcium, and vitamin C, are also needed for collagen formation.
So How Much Collagen Should You Take Everyday?
According to studies, adults should ingest 2.5 to 15 grams of collagen daily to reap the advantages.
Instead of being produced using natural ingredients like citric acid or hydrochloric acid, most collagen powder is hydrolyzed.
The simplicity of mixing hydrolyzed collagen powder into meals and beverages makes it a popular option.
Other collagen powders don’t usually have a neutral flavor or fragrance, but this one does.
Collagen powder may be added to shakes, smoothies, baked goods, coffee, and tea.
Too much collagen can upset your body’s amino acid balance and cause adverse effects like headaches, stomach problems, and exhaustion.
In addition, collagen may cause an allergy or intolerance in certain persons.
