Collagen

Most of us think of skincare as something we slather on instead of eat or drink, but in some parts of Asia one nutrient has been revered for its ability to support youthful-looking skin. For centuries, collagen-rich foods and drinks have been thought to help skin maintain elasticity while boosting hydration, and modern research seems to support this traditional use.

The benefits of collagen are more than skin deep, though. In this article we’ll take a look at its benefits for sleep, mood, muscle growth, bone health and more, plus why supplementation may be helpful as we get older.

So, what is collagen?

Collagen is the most abundant protein in our bodies and is often referred to as the “glue” that holds us together.

It’s made up of amino acids like glycine and proline that serve as building blocks for our skin, bones, cartilage, ligaments, blood vessels and more.

As we get older, our collagen starts breaking down faster than we can replenish it. We start losing about 1% of our collagen volume per year starting in our twenties, which is why many people begin focusing on collagen supplements.

Fortunately, although collagen proteins are too big to be absorbed through our skin, several studies have shown that consuming collagen does increase the amount our bodies are able to make and use.

Collagen makes up about 75% of the dry weight of your skin, so it’s no surprise that it plays a huge role in skin’s resilience, suppleness, elasticity, and hydration.

In one study, women who took 2.5–5 grams of a collagen supplement for 8 weeks experienced a significant increase in skin elasticity and hydration when compared with those who did not take it.

Another study found that women who stirred a collagen supplement into their drink daily for 12 weeks experienced more skin hydration and elasticity, plus a significant reduction in wrinkle depth.

Although most of the research on the external benefits of collagen focus on skin, the same “glue” plays a role in hair and nail health, too. In one study, participants who were given 2.5 grams of collagen peptides for six months experienced:

• an increased nail growth rate of 12%
• a 42% decrease in the frequency of broken nails
• a 64% improvement in brittle nails

Collagen is rich in glycine, which is an amino acid that’s considered helpful for sleep in a few ways. In one study, for example, when glycine was taken about 30 minutes before bed, the participants fell asleep faster and also experienced improved sleep quality (especially REM sleep).

Glycine also helps our bodies make serotonin, which is a hormone and neurotransmitter that is thought to regulate mood, happiness and anxiety.

Also, serotonin is a building block for melatonin, aka the “sleep hormone.” Research suggests that a deficiency in serotonin can lead to a deficiency in melatonin, too.

Collagen is the glue that holds together our cartilage, which helps protect and cushion our joints. Several studies have shown that collagen supplements reduce joint discomfort in athletes and other groups.

In this small(ish) study, 73 athletes who took 10 grams of collagen hydrolysate (collagen that has been broken down to make it more digestible) had less joint discomfort than athletes who didn’t take it.

In several studies participants who took 15 grams of collagen while exercising for 12 weeks showed more of an increase in muscle mass and strength than participants who took a placebo pill.

Collagen is rich in the amino acids arginine and glycine, which are both building blocks for creatine (a compound that helps build muscle and fuels performance).

In addition to helping with sleep, the glycine found in collagen also helps balance inflammation in the digestive tract.

Some research has also concluded that it has a protective effect when the gut is exposed to certain types of toxins.

Collagen is used internally to support wound recovery.

We used to think it just provided the raw materials for wound healing, but new research suggests it does more than that.

Specifically, it seems to drive several cellular functions that contribute to the healing process, including what type of cells are created, how they move around, and what kind of proteins are built.

In one study, pressure ulcer patients who took collagen supplements (three times a day for eight weeks) healed twice as fast as the control group. Article by Heather Dessinger