Last Updated on September 16, 2022 by Lori Geurin
Collagen supplements are becoming more and more popular these days. This is likely because collagen has been shown to have several impressive health benefits for women. Here are five of the best collagen supplement benefits for women, backed by science. Plus, learn about collagen peptides and how to choose a collagen supplement that’s right for you.
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What Is Collagen?
Collagen is the most abundant protein in your body. It’s found in your skin, hair, nails, bones, and tendons (connective tissue). Collagen provides structure and support to these tissues.
As we age, collagen production declines. This leads to wrinkles, joint pain, and other age-related issues. Supplementing with collagen can help replenish your body’s collagen stores and promote healthy tissue growth.
5 Benefits of Collagen Supplements
Here are five science-backed collagen benefits for women.
1. Collagen May Improve Skin Elasticity
Wrinkles, fine lines, and dryness are all signs of collagen loss in the skin. Collagen supplementation may help improve these age-related skin changes.
In a January 2019 study published in the Journal of Drugs in Dermatology, researchers looked at 11 randomized, placebo-controlled trials involving more than 800 people who ingested up to 10 grams (g) per day of collagen to improve their skin health.[*]
The supplements improved skin elasticity, moisture retention, and collagen fiber density. This makes them a good choice for women looking for an all-natural way to improve their skin health.
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2. Collagen May Improve Joint Health
As we age, our joints can become weak and painful. This is due to a loss of collagen in the tendons and joint cartilage. Collagen supplements may help reduce joint pain by replenishing these lost stores.
There’s some scientific evidence that collagen may help connective tissue healing and joint discomfort after exercise.
For example, one research found that athletes with knee pain who took 5 g of collagen peptides daily for 12 weeks had less joint discomfort during activity than those who did not take the supplements.[*]
Oral collagen can help with cartilage repair and has anti-inflammatory properties.
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3. Collagen May Increase Muscle Mass
As we age, muscle mass naturally declines. Collagen may help slow this process by supporting muscle growth and recovery.
One study showed that taking a collagen peptide supplement increased muscle mass and strength in older adults.[*]
Collagen protein is not better than whey protein when it comes to muscle growth. This is because collagen has fewer essential amino acids, which are necessary for muscle growth.
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4. Collagen May Reduce Heart Disease Risk Factors
Adding collagen to your coffee may have some benefits for your heart. A study from May 2017 looked at 32 participants who took a collagen peptide twice a day. After six months, the study found that markers of atherosclerosis (artery wall buildup), including cholesterol and arterial stiffness levels, had improved.[*]
Some researchers think collagen may help keep blood vessel walls strong and reduce artery disease risk.
More research is needed to understand how collagen may affect heart health. However, these preliminary findings are promising.
5. Collagen May Improve Bone Mass
Bone loss is a common issue as we age. This can lead to osteoporosis, a condition that makes bones weak and more likely to break.
Collagen may help improve bone health by stimulating collagen production in the bones. In one study, postmenopausal women who took collagen for 12 months increased bone density.[*] This is a measure of bone strength and mass.
While more research is needed, collagen may help improve low bone density and reduce the risk of osteoporosis.
How to Choose a Collagen Supplement
When choosing a collagen supplement, look for one derived from grass-fed cows or wild-caught fish. These sources are higher in nutrients and healthy fats than conventionally raised animals.
Also, ensure the supplement you choose is free of additives and preservatives. Look for collagen peptides that have been hydrolyzed, as this process makes them more accessible for your body to absorb.
Check the label carefully before purchasing a collagen supplement if you have any food allergies. Some collagen supplements may contain ingredients like egg whites or gelatin, which could trigger an allergic reaction.
When collagen is broken down into peptides, it’s more bioavailable, meaning your body can absorb and use it more easily.
Hydrolyzed collagen is a good choice for improving skin health, joint pain, and muscle mass. It’s also safe for most people and easy to add to your healthy diet.
Foods That Contain Collagen
Collagen is a protein that helps to keep skin looking youthful by restoring and regenerating collagen levels.
Collagen is abundant in our youth, but the body’s collagen production decreases as we age. This is why it’s important to eat foods rich in collagen as we get older. Many foods contain collagen, including:
- Beef
- Bone broth
- Eggs
- Fish
- Leafy green vegetables
- Nuts
- Oranges
- Poultry
- Strawberries
- Tomatoes
- Yogurt
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Side Effects of Collagen Supplements
Taking collagen supplements is generally considered safe. However, some people may experience side effects, such as:
- Allergic reactions: Some collagen supplements, such as shellfish or eggs, may contain potential allergens. You may experience an allergic reaction after taking a collagen supplement if you’re allergic to these ingredients.
- Heartburn: Collagen supplements are often high in acidity, which can cause heartburn in some people.
- Feeling too full: Some people may feel too full after taking a collagen supplement due to the high protein content.
- Bad taste: Some collagen supplements have a bad taste that some people find off-putting.
- Thickened skin: Taking large amounts of collagen can cause your skin to thicken and become less elastic.
- Organ damage: Taking collagen in supplement form can cause organ damage if you take too much.
If you experience side effects, stop taking the supplement and see your doctor. Collagen supplements are generally safe but may not be suitable for everyone.
Seek professional medical advice before taking collagen supplements to ensure they’re safe for you.
You should also be aware that collagen supplements haven’t been tested for safety during pregnancy or breastfeeding. Therefore, it’s best to avoid collagen supplements if you’re pregnant or breastfeeding.
Best Collagen Supplements
Are you wondering which collagen supplement is best for you? Here are a few collagen supplements that we recommend:
Vital Proteins Collagen Peptides
This supplement is flavorless and easy to mix into any food or beverage. It’s also affordable and contains no additives or preservatives.
Sports Research Collagen Powder
This supplement is available in unflavored, dark chocolate, matcha tea, and vanilla and is easy to mix into any food or beverage.
Youtheory Collagen Advanced Formula Tablets
This supplement comes in tablet form, which makes it easy to take on the go. It’s also affordable and contains no artificial ingredients.
Final Thoughts: Support Collagen Production and Bone Mineral Density
As you can see, collagen supplements have many potential benefits for women. If you’re looking to improve your skin health, joint pain, or muscle mass, collagen supplements may be a good option for you.
When it comes to collagen production and bone mineral density, a healthy diet is just as crucial as supplementation. Be sure to eat plenty of foods that naturally contain collagen.
Collagen supplements can help improve skin health, joint pain, and muscle mass. Vital Proteins Collagen Peptides is my favorite choice because it’s flavorless and easy to mix into any food or beverage.
It’s also affordable and contains no additives or preservatives. Try it today and see the difference collagen makes. Your body will thank you!
Have you tried a collagen supplement? What have you noticed? Share your thoughts below!
