Issues With Your Connective Tissues?
Aside from acting as a major structural component for many functions in your body, collagen provides your skins with added support and elasticity as well as helping to strengthen your bones. Some of our coaches are lactose-intolerant or avoid dairy although; consuming a collagen protein supplement is a great way to add in more bone-strengthening benefits compared to those the average person may receive from milk. To get this protein naturally, you could consume bone broth, for example.
So what are the other benefits?
Taking collagen supplements in nearly any form may help with slowing down the aging process of your skin as well as helping to relieve joint pain by reducing overall inflammation. This is due to the collagen acting as a structural help to your cartilage which protects your joints. Studies have even shown that consumption of a collagen supplement may help improve symptoms of osteoarthritis and prevents bone loss.
Your bones and joints aren’t the only things in your body that are made of collagen – muscles are too! Approximately 1-10% of muscle tissue is composed of collagen which helps to keep your muscles strong and adequately functioning. For those who suffer form sarcopenia, taking a collagen supplement may help increase muscle mass. Additionally, a supplement may help to promote muscle protein synthesis and stimulation of post-exercise muscle growth.
Collagen has a ton of benefits you don’t want to miss out on! Aside from those detailed about, collagen has been shown to reduce the risk of heart-related conditions while providing arterial structure. It has also been shown to benefit your gut and brain health, promote weight loss and speed up your metabolism, as improve the appearance and strength of your hair and nails.
Although your body produces collagen daily, production of it slows down over time. Luckily, it’s easy to add collagen protein to your diet without sacrificing taste or consistency.
Collagen: Everything You Need to Know
Quick Benefit Review
- Improves skin health
- Improved joint health
- Increase in muscle mass
- Decrease in bone loss
- Improve digestion
- Improves heart health
- May promote weight-loss
- Potential to increase metabolism
How much should you be taking?
If you want to take a collagen supplement for its pain-relieving effects, it's recommended to take a dose between 8-12 grams daily.
If you’re looking to increase your HDLs (that’s the “good” cholesterol!), it's recommended to take a dose between 11-16 gram daily.
Where Can I Use It?
Nearly anywhere! Mix it in smoothies, water, juice, soup, and more! I personally like to mix 1 scoop of unflavored collagen protein with 1 scoop of flavored BCAA powder.
Like any health topic, there's always more to learn! Check out the video below to learn even more benefits about collagen, how it's used, and what it's good for.
Collagen: Everything You Need to Know
Are There Any Side Effects?
Like any health supplement, there are potential side effects of collagen supplement consumption. In general, the side effects are mild but they're still important to note.
Over consumption of collagen supplements may cause diarrhea and a feeling of fullness. This fullness may be uncomfortable for some, but it will usually subside after your body get used to taking the supplement or after a bowel movement is produced.
Make sure you take these supplements in accordance to how a health professional or your primary care physician suggests.
Carter, A. (2019, May 31). Collagen supplements: Benefits, safety, and effects. Medical News Today. Retrieved February 1, 2020 from https://www.medicalnewstoday.com/articles/325344.php
Heid, M. (2017, November 22). What are the benefits of collagen powder and supplements? Time. Retrieved February 1, 2020 from https://time.com/5034102/collagen-supplement-powder-benefits/
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.