Dietitians are skeptical of supplements. There are a lot of questions that must be answered before considering a supplement. For example, can you get enough from your diet? Would taking more than what is naturally in the diet be safe? Is the taking more effective? And, above all, is it safe?
The supplement industry is lucrative. Most of what is sold is completely useless. Much of the hype around collagen supplements comes from its purported ability to reduce the signs of skin aging, improve athletic recovery, and improve joint health.
Collagen is a family of proteins. They play a structural role in cartilage, tendons and skin. Simply put, it holds the body together. Type I collagen is found in the skin, tendons, ligaments, organs, teeth and bones. Type II is found in the cartilage which acts as a cushion in our joints.
Our body makes collagen. However, it starts to decrease in our 20s and that is part of why we start to look and feel older. Many things accelerate this process such as too much time in the sun, smoking, alcohol, a diet low in plants and pollution.
The collagen in supplements typically comes from animals and fish. The heat creates gelatin from the collagen while a process called hydrolysis makes it soluble in water. The hydrolyzed collagen is then processed so that it can be absorbed in the small intestine to make its way into our body.
Skin health
The collagen in the skin is largely responsible for the elasticity and strength of the skin. The breakdown of collagen leads to wrinkles and an aged appearance. Research suggests that collagen supplements can help reduce the signs of skin aging by increasing skin elasticity, hydration and density of collagen in the skin, and even by stimulating wound healing.
It is important to note that it is not clear which dose of collagen works best and since many products contain other ingredients to improve the skin, the perfect elixir is still a while away. For example, other nutrients added to collagen supplements include vitamin C, zinc, biotin, and vitamin E.
Joint health
Most studies have looked at collagen hydrolyzate and its role in joint health. However, some studies have looked at another type of collagen derivative called undenatured collagen. They work differently in the body.
Nevertheless, most studies, lasting about a month to a year, show promising results in the management of osteoarthritis and the repair of cartilage. The most consistent benefit of collagen and joint health appears to be the reduction in joint stiffness and pain. The evidence is still recent and longer trials are still needed.
Gelatin and tendon injury recovery
From a dietary perspective, recovery from tendon injuries is not as well studied as recovery from muscle injuries. Stiffer tendons may be better for performance, but more rigid tendons are also more prone to injury. The stiffness of tendons or ligaments depends on the amount of collagen they contain and its structure. There is some evidence that eating gelatin and vitamin C before exercise can promote more collagen production. Although it is too early to know how optimal gelatin is, research has suggested that 15 grams is better than 5 grams when consumed an hour before the sport-specific rehabilitation exercise lasting for a long time. ‘about six minutes. This is an interesting area of ​​research for coaches and athletes alike, as a five-minute protective exercise session at least six hours before or after training can help improve the health of bones, cartilage, and ligaments, and prevent injuries or speed up return to play, especially when nutritional aspects are taken into account.
Unfortunately, the scientific evidence is still only at the suggestive stage, with best practice guidelines still a long way off.
Other places
For now, a lot remains unknown about collagen supplements and gut health, as well as bone health. Additionally, research into the potential benefits of taking a collagen supplement during pregnancy to also improve postpartum healing, as in other areas of wound healing, is in its infancy. Finally, it is also being studied for its role in weight regulation. The research is thin, but small studies have suggested that gelatin increases gut hormones associated with fullness, improves satiety after breakfast, and suppresses appetite. Time will tell if this is true. Evidence is more exciting when replicated.
Safety concerns
With all supplements, it’s important to be careful where you buy them. If you buy on the Internet, beware. Many dietary supplements are unregulated and may contain components not listed.
Additionally, the type of collagen supplement you purchase will depend on its use. After all, there are many types of collagen. So the supplement for your joints will be different from the supplement for your skin.
If collagen continues to live up to expectations and preliminary research, it will only be beneficial if the overall diet is good. Without enough calories, protein, and micronutrients, it is unlikely to provide much benefit.
Supplements cannot do what healthy eating does. Think of them as they are meant to be seen as a supplement to a healthy diet. It’s like a condiment like ketchup. Eaten alone, it is not that pleasant. Tasted on a burger, it’s delicious.
Finally, there is no point in considering supplementation without considering all aspects of lifestyle, including alcohol, smoking, sun exposure, sleep and exercise, which are for the most part important. cheapest alternative to supplementation.
