Perhaps you’ve heard of, or even used, collagen supplements to help improve the health of your hair, skin or nails. But do you know there are different collagen types hat all have different jobs in your body? Did you know that collagen is the most plentiful protein in our bodies and is a building block for skin, tendons, and bones? With the many benefits supplementing with collagen can give you, the popularity of these products are rising. But can increasing your collagen intake really help? And what exactly should you be looking for?
Collagen is most famous for helping strengthen and improve the appearance of your skin. Plus, it can also benefit elasticity and hydration for an all around improvement in skin function. As you age, your body produces less collagen, leading to dry, dull skin and the formation of wrinkles. However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by increasing the durability of your skin to prevent wrinkles. One study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks experienced increased skin hydration, elasticity, and a significant reduction in wrinkle depth compared to 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. Additionally, taking collagen supplements may promote the production of other proteins that help structure your skin, including elastin and fibrillin.
As you naturally age, your risk of developing degenerative joint disorders such as osteoarthritis increases. As your cartilage gets worn down, your joints will lose its strength. However, researchers have gathered that supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen. This may lead to lower inflammation, better support of your joints and reduced pain.
As collagen in your body deteriorates as you age, bone mass does too. Like other cells in your body, aging will cause a destruction in tissue at a faster rate than it can repair itself. This may lead to conditions such as osteoporosis, which is characterized by low bone density and linked with 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. It has been shown that women who took collagen had an increase of up to 7% in their bone mineral density (BMD), compared to women who did not consume collagen. BMD is a measure of the amount of minerals, such as calcium, in your bones. Low BMD is associated with weak bones and the development of osteoporosis.
This protein is necessary to keep your muscles strong and functioning properly. Collagen supplements have been shown to help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age. It has been suggested that taking collagen may promote the synthesis of muscle proteins such as creatine, and may also stimulate muscle growth after exercise.
Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile. In one study, 31 healthy adults took 16 grams of collagen daily for six months. By the end, they had experienced a significant reduction in measures of artery stiffness compared to before they started taking the supplement. Additionally, they increased their levels of “good” HDL cholesterol by an average of 6%. HDL is an important factor in the risk of heart conditions, including atherosclerosis.
Most of the collagen in the body is type I or type III. These types of collagen act as a protein that plays a structural role in your skin. The body’s natural production of collagen reduces with age, which means collagen levels are continually declining as you get older. Collagen types 1 and 3 act as the structural protein that keeps your skin strong and firm. Studies show that collagen is responsible for the skin’s elasticity and moisture retention. Elasticity is the ability of the skin to return to its original position after being stretched. As elasticity declines, wrinkles and fine lines tend to appear. However, oral supplementation with collagen is shown to improve the skin’s elasticity. They also benefit your skin by helping it heal more quickly when wounded. Collagen types I and III also keep your nail bed strong and healthy, prevent hair loss and improve bone health. They also help you build muscle and burn fat. If you want to improve the look and feel of your skin and help tissues to repair, types 1 and 3 are the best options.
In a 3-month study, women experiencing thinning hair and shedding were given a collagen supplement to take in hopes of iving them better results. After 90 days of supplementation, the women who took the collagen types I and III supplement had less shedding and thicker hair compared to a placebo group, suggesting that collagen strengthened, weakened hair
Type II collagen is mostly found in joint cartilage, which is the connective tissue that makes your joints flexible. Unsurprisingly, supplementing with it supports the health of your joints. Collagen type II accounts for up to 60 percent of the protein contained in cartilage and up to 95 percent of the collagen in articular collagen. By increasing the amount of collagen, you can help your joints to move more freely and easily.
Collagen II helps rebuild stronger joints, making it helpful for people with arthritis. Osteoarthritis is characterized by degeneration of the cartilage in the joints, and it often affects the knees. In a 3-month study on patients with osteoarthritis of the knee, one group was given type II collagen as a daily supplement, and a second group was given glucosamine with chondroitin. At the end of the study, the collagen group saw significantly more improvement in their knees, compared to the other group. They were even able to return to activities they struggled with before taking type 2 collagen. This study suggested that type II collagen supplementation can protect the joints against degeneration and reverse existing degeneration, with no side effects.
Though the first three types of collagen are the most abundant in the body and the most commonly found in supplements, less talked about types V and X are incredibly important. Type V collagen can be very beneficial to women specifically, especially those who are pregnant. This collagen type has a significant role as a protein that contributes to the healthy development of the placenta. Type V plays a key role in the creation of articular cartilage, which is found at the ends of bones that come together to form joints. Type X collagen has been shown to help with bone formation. Supplements that contain just types V and X are tough to find, but a supplement with all I, II, III, V, and X types is a great option for anyone seeking the overall benefits of collagen protein.
Collagen is a staple in your body and as you get older, it becomes more scarce. Research indicates that by the age of 40, the body’s ability to produce collagen decreases by 25%. By age 60, it will, on average, have decreased by over 50%. Despite being made up of non-essential amino acids, Your body’s supply of collagen being produced will start to decrease and the naturally occurring collagen cannot meet the demand. Though it is possible to obtain extra collagen through diet, some may find it unappealing or difficult to eat enough food to support their body’s requirements. This is where supplementation comes in.
AMPD Nutrition has created Beauty Water to help steer you in the right direction of collagen supplementation. You don’t have to settle for a single source collagen or have to determine which one is most important. With the multi-collagen used in the new Beauty Water you get support for your skin, nails, joints and gut with these five types of collagen from natural, Non-GMO, cruelty free sources. This product also includes biotin and natural lemon to amp up your inner glow! Beauty Water is a great product to add to your water throughout the day to give you a delicious drink with complete support for your inner and outer cellular functions!