What Happens to Your Body When You Take Collagen Every Day: The 7 Key Benefits
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Time to read 4 min
Collagen is a protein that's often considered a magic bullet for aging skin, aching joints, and declining muscle mass. It’s the most abundant protein in your body, responsible for giving/providing structure and elasticity to your skin, joints, bones, and muscles. But as we age/grow older, collagen production naturally declines, resulting in visible signs like wrinkles, sagging skin, joint pain, and decreased muscle mass. The good news is that taking collagen supplements may help counter these effects. Here’s a closer look at the 7 things you may experience when you commit to collagen as part of your daily routine.
Table of Contents
1. Improved Skin Elasticity and Hydration 2. Increased Muscle Mass and Strength 3. Relief from Joint Pain and Improved Functio 4. Stronger Nails and Hair Growth 5. Protection from Bone Loss 6. Improved Sleep Quality 7. Enhanced Weight Management and Appetite Control The Bottom Line: Is Collagen Right for You?
1. Improved Skin Elasticity and Hydration
Collagen plays a major/important role in maintaining the elasticity and hydration of the skin. As you age, collagen production decreases, leading to dry, sagging skin and wrinkles. A 2022 study demonstrated that a daily oral intake of 1,650 mg of collagen peptides (CPNS) over 12 weeks significantly enhanced skin hydration and elasticity and reduced wrinkling in women aged 30 to 60.
Another study published in Skin Pharmacology and Physiology found that women who took 2.5 to 5 grams of collagen daily for eight weeks had a noticeable improvement in skin elasticity and less skin dryness compared to a placebo group. The effects were visible in as little as 4 weeks and persisted after the supplementation stopped, suggesting long-term benefits.
Read more: Collagen Deficiency Symptoms and the Best Ways to Combat Them
2. Increased Muscle Mass and Strength
Collagen isn’t just for your skin; it’s also a key player in maintaining muscle mass. Since collagen is made up of amino acids, particularly glycine and proline, it plays a role in muscle function and repair. When you combine collagen supplementation with resistance training, you may see an increase in muscle mass and strength.
A study on men who participated in resistance training while taking collagen peptides found a significant increase in fat-free mass, body mass, and muscle strength compared to those who just did the training without supplementation. This suggests that collagen could potentially enhance the effectiveness of strength training.
Read more: Top Collagen Benefits for Athletes: Recovery, Muscle & Joints
3. Relief from Joint Pain and Improved Functio
Collagen is a vital component of your cartilage, the tissue that cushions your joints. As collagen levels lower with age, the risk of joint pain and osteoarthritis increases. However, collagen supplementation has been shown to improve symptoms of joint pain/discomfort and stiffness, particularly in those with osteoarthritis.
A study published in 2023 found that people who took collagen supplements reported a reduction in joint pain and stiffness and were able to engage in physical activities with less discomfort. In fact, collagen has been shown to help regenerate cartilage, potentially slowing the progression of joint diseases like osteoarthritis.
Read more: How Long Does It Take for Collagen to Improve Skin and Joints?
4. Stronger Nails and Hair Growth
If your nails are brittle & your hair is thinning, collagen might be the answer. Collagen peptides have been shown to improve nail health by increasing growth rates and decreasing the frequency of breakage. 2017 research published in the Journal of Cosmetic Dermatology found that participants who consumed 2.5 grams of specific bioactive collagen peptides daily over a span of 24 weeks experienced a 12% boost in nail growth rate and a 42% decline in the frequency of broken nails. Collagen may also help with hair health.
One study showed that women with thinning hair who took collagen supplements for 90 days saw increased hair growth. This is likely due to collagen’s role in strengthening hair follicles and preventing damage .
5. Protection from Bone Loss
Collagen plays a crucial role in preserving bone density. As you age, collagen production slows, which may result in weaker bones and a higher likelihood of fractures. Supplementing with collagen can help maintain bone health by increasing bone mineral density. A study published in 2017 found that postmenopausal women supplemented with collagen experienced a significant improvement in bone mineral density when compared to individuals who didn’t.
This suggests that collagen supplementation may help prevent osteoporosis and lower the risk of fractures, especially in older adults.
6. Improved Sleep Quality
Collagen is rich in glycine, an amino acid that has been shown to have calming effects on the brain. Research suggests that glycine may enhance sleep quality by promoting relaxation and reducing the time needed to fall asleep.
One study found that participants who took glycine before bed experienced better sleep quality and felt more refreshed in the morning.
7. Enhanced Weight Management and Appetite Control
Collagen, as a protein, plays an essential role in satiety. When you consume collagen, it helps you feel full longer, which may assist in weight management. Researchers in Spain discovered that a collagen supplement with low digestibility and high swelling capacity may help promote satiety, supporting weight management efforts . This could be beneficial for those looking to control their appetite and reduce overall calorie intake. Additionally, collagen’s role in muscle maintenance and fat loss could further support weight management. By preserving lean muscle mass and promoting a healthy metabolism, collagen may help you maintain a healthy body composition.
The Bottom Line: Is Collagen Right for You?
Taking collagen every day may offer a range of benefits, from improved skin elasticity and muscle strength to better joint health and sleep quality. However, like any supplement, it’s important to talk to your healthcare provider before adding collagen to your routine. As you add collagen to your daily routine, keep in mind that lifestyle factors, such as diet, exercise, and sun protection, also play a significant role in maintaining collagen levels.
By making healthy choices and supporting your collagen production through supplements, you can help ensure your body remains strong, youthful, and healthy as you age.
