Top 6 Benefits of Taking Collagen Supplements
It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles.
Collagen has many important functions, including providing your skin with structure and strengthening your bones.
In recent years, collagen supplements have become popular. Most are hydrolyzed, which means the collagen has been broken down, making it easier for you to absorb.
There are also several foods you can eat to increase your collagen intake, including pork skin and bone broth.
Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health.
This article will discuss 6 science-backed health benefits of taking collagen.
1. Can Improve Skin Health
Collagen is a major component of your skin.
However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.
In one study, women who took a supplement containing 2.5–5 grams of collagen for 8 weeks experienced less skin dryness and a significant increase in skin elasticity compared with those who did not take the supplement.
Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared with a control group.
The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce collagen on its own.
There are also many anecdotal claims that collagen supplements help prevent acne and other skin conditions, but these are not supported by scientific evidence.
You can buy collagen supplements online.
Taking supplements that contain collagen may help slow the aging of your skin. However, stronger evidence is needed from studies examining the effects of collagen on its own.
2. Helps Relieve Joint Pain
Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints.
As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoarthritis increases.
Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall.
In another study, adults took 2 grams of collagen daily for 70 days. Those who took collagen had a significant reduction in joint pain and were better able to engage in physical activity than those who did not take it.
Researchers have theorized that supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen.
They have suggested this may lead to lower inflammation, better support of your joints, and reduced pain.
If you want to try taking a collagen supplement for its potential pain-relieving effects, studies suggest you should start with a daily dosage of 8–12 grams.
Taking collagen supplements has been shown to reduce inflammation and stimulate collagen synthesis in the body. This may help promote pain relief among people with joint disorders like osteoarthritis.
3. Could Prevent Bone Loss
Your bones are made mostly of collagen, which gives them structure and helps keep them strong.
Just as the collagen in your body deteriorates as you age, so does bone mass. This may lead to conditions like osteoporosis, which is characterized by low bone density and linked to a higher risk of bone fractures.
Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit the bone breakdown that leads to osteoporosis.
In one study, women took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months.
By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium.
Another study found similar results in 66 women who took 5 grams of collagen daily for 12 months.
The women who took the collagen showed an increase of up to 7% in their bone mineral density (BMD), compared with women who did not consume collagen.
BMD is a measure of the density of minerals, such as calcium, in your bones. Low BMD is associated with weak bones and the development of osteoporosis.
These results are promising, but more human studies are needed before the role of collagen supplements in bone health can be confirmed.
Consuming collagen supplements may help reduce the risk of bone disorders like osteoporosis. They have the potential to help increase BMD and lower levels of proteins in the blood that stimulate bone breakdown.
4. Could Boost Muscle Mass
Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong and functioning properly.
Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age.
In one study, 27 frail men took 15 grams of collagen while participating in an exercise program daily for 12 weeks. Compared with men who exercised but did not take collagen, they gained significantly more muscle mass and strength.
Researchers have suggested that taking collagen may promote the synthesis of muscle proteins like creatine, as well as stimulate muscle growth after exercise.
More research is necessary to investigate collagen's potential to boost muscle mass.
Research has shown that consuming collagen supplements increased muscle growth and strength in people with age-related muscle mass loss.
5. Promotes Heart Health
Researchers have theorized that taking collagen supplements may help reduce the risk of heart-related conditions.
Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile.
This may lead to atherosclerosis, a disease characterized by the narrowing of the arteries. Atherosclerosis has the potential to lead to heart attack and stroke.
In one study, 31 healthy adults took 16 grams of collagen daily for 6 months. By the end, they had experienced a significant reduction in measures of artery stiffness, compared with before they started taking the supplement.
Additionally, they increased their levels of HDL "good" cholesterol by an average of 6%. HDL is an important factor in the risk of heart conditions, including atherosclerosis.
Nevertheless, more studies on the role of collagen supplements in heart health are needed.
Taking collagen supplements may help reduce the risk factors associated with heart conditions such as atherosclerosis.
6. Other Health Benefits
Collagen supplements may have other health benefits, but these have not been studied extensively.
- Hair and nails. Taking collagen may increase the strength of your nails by preventing brittleness. Additionally, it may stimulate your hair and nails to grow longer.
- Gut health. Although there is no scientific evidence to support this claim, some health practitioners promote the use of collagen supplements to treat intestinal permeability, or leaky gut syndrome.
- Brain health. No studies have examined the role of collagen supplements in brain health. However, some people claim they improve mood and reduce symptoms of anxiety.
- Weight loss. Some believe that taking collagen supplements may promote weight loss and a faster metabolism. There have not been any studies to support these claims.
Although these potential effects are promising, more research is needed before formal conclusions can be made.
Collagen supplements have been claimed to promote brain, heart, and gut health, as well as help control weight and keep hair and nails healthy. However, there's scant evidence to support these effects.
Foods That Contain Collagen
Collagen is found in the connective tissues of animals. Thus, foods like chicken skin, pork skin, beef, and fish are sources of collagen.
Foods that contain gelatin, such as bone broth, also provide collagen. Gelatin is a protein substance derived from collagen after it has been cooked.
More research is needed to determine whether eating collagen-rich foods helps increase collagen in your body. There have not been any human studies on whether collagen-rich foods have the same benefits as supplements.
Digestive enzymes break down the collagen in food into individual amino acids and peptides.
However, the collagen in supplements has already been broken down, or hydrolyzed, which is why it's thought to be absorbed more efficiently than the collagen in foods.
Several foods contain collagen, including animal foods and bone broth. However, its absorption is not as efficient as that of hydrolyzed collagen.
Collagen Side Effects
Currently, there are not many known risks associated with taking collagen supplements.
However, some supplements are made from common food allergens, such as fish, shellfish, and eggs. People with allergies to these foods should avoid collagen supplements made with these ingredients to prevent allergic reactions.
Some people have also reported that collagen supplements leave a lingering bad taste in their mouth.
Additionally, collagen supplements have the potential to cause digestive side effects, such as feelings of fullness and heartburn.
Regardless, these supplements appear to be safe for most people.
Collagen supplements may lead to side effects, such as a bad taste in the mouth, heartburn, and fullness. If you have allergies, make sure to purchase supplements that aren't made from collagen sources you're allergic to.
The Bottom Line
Taking collagen is associated with a number of health benefits and very few known risks.
To start, supplements may improve skin health by reducing wrinkles and dryness. They may also help increase muscle mass, prevent bone loss, and relieve joint pain.
People have reported many other benefits of collagen supplements, but these claims haven't been studied much.
Although several foods contain collagen, it's unknown whether the collagen in food offers the same benefits as supplements.
Collagen supplements are generally safe, quite easy to use, and definitely worth trying for their potential benefits.
EcoWatch Daily Newsletter
By Alexander Richard Braczkowski, Christopher O'Bryan, Duan Biggs, and Raymond Jansen
A Cute But Threatened Species<p><a href="https://www.worldwildlife.org/stories/what-is-a-pangolin" target="_blank">Pangolins</a> are the only mammals wholly-covered in scales, which they use to protect themselves from predators. They can also curl up into a tight ball.</p><p>They eat mainly ants, termites and larvae which they pick up with their sticky tongue. They can grow up to 1m in length from nose to tail and are sometimes referred to as scaly anteaters.</p><p>But <a href="https://www.sciencedirect.com/science/article/pii/B9780128155073000332" title="Chapter 33 - Conservation strategies and priority actions for pangolins" target="_blank">all eight</a> pangolin species are classified as "<a href="https://www.pangolins.org/tag/endangered-species/" target="_blank">threatened</a>" under International Union for Conservation of Nature <a href="https://www.iucnredlist.org/search?query=pangolin&searchType=species" target="_blank">criteria</a>.</p><p>There is an unprecedented demand for their scales, primarily from countries in Asia and <a href="https://conbio.onlinelibrary.wiley.com/doi/10.1111/conl.12389" title="Assessing Africa‐Wide Pangolin Exploitation by Scaling Local Data" target="_blank">Africa</a> where they are used in food, cultural remedies and <a href="https://www.nature.com/articles/141072b0" title="Chinese Medicine and the Pangolin" target="_blank">medicine</a>.</p><p>Between 2017 and 2019, seizures of pangolin scales <a href="https://www.nationalgeographic.com/animals/2020/02/pangolin-scale-trade-shipments-growing/" target="_blank">tripled in volume</a>. In 2019 alone, 97 tons of pangolin scales, equivalent to about 150,000 animals, were <a href="https://oxpeckers.org/2020/03/nigeria-steps-up-for-pangolins/" target="_blank">reportedly</a> intercepted leaving Africa.</p>
Reintroduction of an Extinct Species<p>Each year in South Africa the African Pangolin Working Group (<a href="https://africanpangolin.org/" target="_blank">APWG</a>) retrieves between 20 and 40 pangolins through intelligence operations with security forces.</p><p>These pangolins are often-traumatised and injured and are admitted to the <a href="http://www.johannesburgwildlifevet.com/our-hospital" target="_blank">Johannesburg Wildlife Veterinary Hospital</a> for extensive medical treatment and rehabilitation before they can be considered for release.</p><p>In 2019, seven rescued Temminck's pangolins were reintroduced into South Africa's <a href="https://www.andbeyond.com/destinations/africa/south-africa/kwazulu-natal/phinda-private-game-reserve/" target="_blank">Phinda Private Game Reserve</a> in the KwaZulu Natal Province.</p><p>Nine months on, five have survived. This reintroduction is a world first for a region that last saw a viable population of this species in the 1980s.</p><p>During the release, every individual pangolin followed a strict regime. They needed to become familiar with their new surroundings and be able to forage efficiently.</p>
A ‘Soft Release’ in to the Wild<p>The process on Phinda game reserve involved a more gentle ease into re-wilding a population in a region that had not seen pangolins for many decades.</p><p>The soft release had two phases:</p><ol><li>a pre-release observational period</li><li>an intensive monitoring period post release employing GPS satellite as well as VHF tracking tags.</li></ol>
Why Pangolin Reintroduction is Important<p>We know so little about this group of mammals that are vastly understudied and hold many secrets yet to be discovered by science but are on the verge of collapse.</p><p>The South African and Phinda story is one of hope for the Temminck's pangolin where they once again roam the savanna hills and plains of Zululand.</p><p>The process of relocating these trade animals back into the wild has taken many turns, failures and tribulations but, the recipe of the "soft release" is working.</p>
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By Jake Johnson
In a move that environmentalists warned could further imperil hundreds of endangered species and a protected habitat for the sake of profit, President Donald Trump on Friday signed a proclamation rolling back an Obama-era order and opening nearly 5,000 square miles off the coast of New England to commercial fishing.
Why You Should Wash Fresh Produce<p>Global pandemic or not, properly washing fresh fruits and vegetables is a good habit to practice to minimize the ingestion of potentially harmful residues and germs.</p><p>Fresh produce is handled by numerous people before you purchase it from the grocery store or the farmers market. It's best to assume that not every hand that has touched fresh produce has been clean.</p><p>With all of the people constantly bustling through these environments, it's also safe to assume that much of the <a href="https://www.healthline.com/nutrition/fresh-vs-frozen-fruit-and-vegetables" target="_blank">fresh produce</a> you purchase has been coughed on, sneezed on, and breathed on as well.</p><p>Adequately washing fresh fruits and vegetables before you eat them can significantly reduce residues that may be left on them during their journey to your kitchen.</p><p><strong>Summary</strong></p><p><strong></strong>Washing fresh fruits and vegetables is a proven way to remove germs and unwanted residues from their surfaces before eating them.</p>
Best Produce Cleaning Methods<p>While rinsing fresh produce with water has long been the traditional method of preparing fruits and veggies before consumption, the current pandemic has many people wondering whether that's enough to really clean them.</p><p>Some people have advocated the use of soap, <a href="https://www.healthline.com/nutrition/white-vinegar" target="_blank">vinegar</a>, lemon juice, or even commercial cleaners like bleach as an added measure.</p><p>However, health and food safety experts, including the Food and Drug Administration (FDA) and Centers for Disease Control (CDC), strongly urge consumers not to take this advice and stick with plain water.</p><p>Using such substances may pose further health dangers, and they're unnecessary to remove the most harmful residues from produce. <a href="https://www.healthline.com/health/chlorine-poisoning" target="_blank">Ingesting commercial cleaning chemicals</a> like bleach can be lethal and should never be used to clean food.</p><p>Furthermore, substances like lemon juice, vinegar, and produce washes have not been shown to be any more effective at cleaning produce than plain water — and may even leave additional deposits on food.</p><p>While some research has suggested that using neutral electrolyzed water or a baking soda bath can be even more effective at removing certain substances, the consensus continues to be that cool tap water is sufficient in most cases.</p><p><strong>Summary</strong></p><p><strong></strong>The best way to wash fresh produce before eating it is with cool water. Using other substances is largely unnecessary. Plus they're often not as effective as water and gentle friction. Commercial cleaners should never be used on food.</p>
How to Wash Fruits and Vegetables With Water<p>Washing fresh fruits and vegetables in cool water before eating them is a good practice when it comes to health hygiene and food safety.</p><p>Note that fresh produce should not be washed until right before you're ready to eat it. Washing fruits and vegetables before storing them may create an environment in which bacterial growth is more likely.</p><p>Before you begin washing fresh produce, <a href="https://www.healthline.com/health/how-long-should-you-wash-your-hands" target="_blank">wash your hands well</a> with soap and water. Be sure that any utensils, sinks, and surfaces you're using to prepare your produce are also thoroughly cleaned first.</p><p>Begin by cutting away any bruised or visibly rotten areas of fresh produce. If you're handling a fruit or vegetable that'll be peeled, such as an orange, wash it before peeling it to prevent any surface bacteria from entering the flesh.</p><p>The general methods to wash produce are as follows:</p><ul><li><strong>Firm produce.</strong> Fruits with firmer skins like apples, lemons, and pears, as well as <a href="https://www.healthline.com/nutrition/root-vegetables" target="_blank">root vegetables</a> like potatoes, carrots, and turnips, can benefit from being brushed with a clean, soft bristle to better remove residues from their pores.</li><li><strong>Leafy greens.</strong> Spinach, lettuce, Swiss chard, leeks, and cruciferous vegetables like Brussels sprouts and bok choy should have their outermost layer removed, then be submerged in a bowl of cool water, swished, drained, and rinsed with fresh water.</li><li><strong>Delicate produce.</strong> Berries, mushrooms, and other types of produce that are more likely to fall apart can be cleaned with a steady stream of water and gentle friction using your fingers to remove grit.</li></ul><p>Once you have thoroughly rinsed your produce, dry it using a clean paper or cloth towel. More fragile produce can be laid out on the towel and gently patted or rolled around to dry them without damaging them.</p><p>Before consuming your fruits and veggies, follow the simple steps above to minimize the amount of germs and substances that may be on them.</p><p><strong>Summary</strong></p><p><strong></strong>Most fresh fruits and veggies can gently be scrubbed under cold running water (using a clean soft brush for those with firmer skins) and then dried. It can help to soak, drain, and rinse produce that has more dirt-trapping layers.</p>
The Bottom Line<p>Practicing good food hygiene is an important health habit. Washing fresh produce helps minimize surface germs and residues that could make you sick.</p><p>Recent fears during the <a href="https://www.healthline.com/coronavirus" target="_blank">COVID-19 pandemic</a> have caused many people to wonder whether more aggressive washing methods, such as using soap or commercial cleaners on fresh produce, are better.</p><p>Health professionals agree that this isn't recommended or necessary — and could even be dangerous. Most fruits and vegetables can be sufficiently cleaned with cool water and light friction right before eating them.</p><p>Produce that has more layers and surface area can be more thoroughly washed by swishing it in a bowl of cool water to remove dirt particles.</p><p>Fresh fruits and vegetables offer a number of healthy nutrients and should continue to be eaten, as long as safe cleaning methods are practiced.</p>
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By Danielle Nierenberg
Following the murder of George Floyd by police in Minneapolis, people around the United States are protesting racism, police brutality, inequality, and violence in their own communities. No matter your political affiliation, the violence by multiple police departments in this country is unacceptable.
Mangroves play a vital role in capturing carbon from the atmosphere. Mangrove forests are tremendous assets in the fight to stem the climate crisis. They store more carbon than a rainforest of the same size.
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Monday is World Oceans Day, but how can you celebrate our blue planet while social distancing?
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By Jacob L. Steenwyk and Antonis Rokas
From the mythical minotaur to the mule, creatures created from merging two or more distinct organisms – hybrids – have played defining roles in human history and culture. However, not all hybrids are as fantastic as the minotaur or as dependable as the mule; in fact, some of them cause human diseases.
When Looking Through a Microscope Isn’t Close Enough.<p>For the last few years, <a href="http://www.rokaslab.org/" target="_blank">our team at Vanderbilt University</a>, <a href="https://www.researchgate.net/lab/Gustavo-Goldman-Lab" target="_blank">Gustavo Goldman's team at São Paulo University in Brazil</a> and many other collaborators around the world have been collecting samples of fungi from patients infected with different species of <em>Aspergillus</em> molds. One of the species we are particularly interested in is <a href="https://doi.org/10.1006/rwgn.2001.0082" target="_blank"><em>Aspergillus nidulans</em>, a relatively common and generally harmless fungus</a>. Clinical laboratories typically identify the species of <em>Aspergillus</em> causing the infection by examining cultures of the fungi under the microscope. The problem with this approach is that very closely related species of <em>Aspergillus</em> tend to look very similar in their broad morphology or physical appearance when viewing them through a microscope.</p><p>Interested in examining the varying abilities of different <em>A. nidulans</em> strains to cause disease, we decided to analyze their total genetic content, or genomes. What we saw came as a total surprise. We had not collected <em>A. nidulans</em> but <em>Aspergillus latus</em>, a close relative of <em>A. nidulans</em> and, as we were to soon find out, <a href="https://doi.org/10.1016/j.cub.2020.04.071" target="_blank">a hybrid species that evolved through the fusion of the genomes</a> of two other <em>Aspergillus</em> species: <em>Aspergillus spinulosporus</em> and an unknown close relative of <em>Aspergillus quadrilineatus</em>. Thus, we realized not only that these patients harbored infections from an entirely different species than we thought they were, but also that this species was the first ever <em>Aspergillus</em> hybrid known to cause human infections.</p>
Several Different Fungal Hybrids Cause Human Disease.<p>Hybrid fungi that can cause infections in humans are well known to occur in several different lineages of single-celled fungi known as yeasts. Notable examples include multiple different species of <a href="https://doi.org/10.1002/yea.3242" target="_blank">yeast hybrids</a> that cause the human diseases <a href="https://rarediseases.info.nih.gov/diseases/6218/cryptococcosis" target="_blank">cryptococcosis</a> and <a href="https://www.cdc.gov/fungal/diseases/candidiasis/index.html" target="_blank">candidiasis</a>. Although pathogenic yeast hybrids are well known, our discovery that the <em>A. latus</em> pathogen is a hybrid is a first for molds that cause disease in humans.</p>
(Left) Candida yeasts live on parts of the human body. Imbalance of microbes on the body can allow these yeasts, some of which are hybrids, to grow and cause infection. (Right) Cryptococcus yeasts, including ones that are hybrids, can cause life-threatening infections in primarily immunocompromised people. Centers for Disease Control and Prevention<p><a href="https://doi.org/10.1371/journal.ppat.1008315" target="_blank">Why certain <em>Aspergillus</em> species are so deadly</a> while others are harmless remains unknown. This may in part be because <a href="https://doi.org/10.1016/j.fbr.2007.02.007" target="_blank">combinations of traits, rather than individual traits</a>, underlie organisms' ability to cause disease. So why then are hybrids frequently associated with human disease? Hybrids inherit genetic material from both parents, which may result in new combinations of traits. This may make them more similar to one parent in some of their characteristics, reflect both parents in others or may differ from both in the rest. It is precisely this mix and match of traits that hybrids have inherited from their parental species that <a href="https://www.nytimes.com/2010/09/14/science/14creatures.html" target="_blank">facilitates their evolutionary success</a>, including their ability to cause disease.</p>