Collagen has rapidly gained on popularity in recent months, especially in the fitness community. You can find it in powder or pill form, and it’s slowly being incorporated into every product aimed at health and fitness enthusiasts; ranging from protein bars to coffee creamer. If you’ve been thinking about taking some of the supplements, or starting to consume products that contain collagen, here are some things you should know about it:
What is collagen
One of the most common proteins in our body, collagen can be found in our ligaments, tendons, skin, and hair. When this protein is at ideal levels, our joints and bones are at their strongest, while our skin and hair appear healthy, strong, and simply put, pretty.
Collagen is produced in optimal levels up until we reach our 30s. At this point, growth of all the major organs and parts of our body has stopped, and therefore our organism determines that it can reduce the output of collagen. Due to the fact that their targeted market is over 30 years of age, it makes sense for most food or drug companies to start producing products that contain collagen.
Research behind collagen
Sources on the effects that collagen supplements have on our body are fairly limited. There are studies that showed that there is a connection between collagen intake and reduced pain in those suffering from osteoarthritis. The same study found that collagen supplements can be helpful to professional athletes, as they can speed up the healing process in a short run, which comes in handy for a quick recovery after performing or training hard. Age-caused skin wrinkling was also shown to be reduced by this type of supplements. For any effects on our overall health, as well as other specific benefits, there’s simply not enough research published.
Is collagen safe
Once again, there is no research that pinpoints the effects collagen has on our body. However, Therapeutic Research Center’s natural medicine database says that oral consumption of collagen is possibly safe, in certain doses. When taken orally, collagen type 2 is presumed to be safe in quantities of up to 2,5mg per day, taken no more than 24 weeks at a time. Bovine collagen, which is a different type of this protein, can cause nausea, drowsiness, skin irritation, heartburn, diarrhea, constipation, headache, and other side effects. NSF or USP controlled collagen supplements are recommended for safe use, as they are certified by third party quality assurance companies.
All in all, if you think that you can benefit from added collagen, you should strictly stick to the recommended dosage of no more than 2.5mg a day. If you are a professional athlete, or just an enthusiast who needs some help with post-workout recovery, collagen can help with that. If you just want nicer hair, skin, and nails, maybe you should look into other minerals and vitamins whose effects on our health are proven, and which are deemed safe for prolonged use. The best way of improving your skin and hair appearance might be to consume more vitamin C rich foods, such as lemons, bell peppers, and potatoes. Foods with iron can also improve your physical appearance, and this group includes beans, green leafy vegetables, lean red meat, etc.
Source: http://tobyamidornutrition.com