The Pros and Cons of Collagen Pills | To mix together
Ammon – It should be noted that most collagen supplements undergo hydrolysis to form hydrolyzed collagen, which is easily absorbed and then converted into tablets, capsules and powders.
Therefore, most of the studies have been done on hydrolyzed collagen, and here is the detailed statement of benefits of collagen capsules:
Here are some of the potential benefits of collagen pills:
Improved skin appearance
A study published in the Journal of Medical Nutrition and Nutraceuticals in 2015 indicated that taking nutritional supplements composed of hydrolyzed collagen, hyaluronic acid and essential vitamins and minerals can significantly improve the depth of wrinkles, in addition to improving the elasticity of the skin and to hydrate it. .
Reduce the risk of osteoporosis
A systematic review published in Revista Brasileira de Geriatria Gerontologia in 2016 showed that hydrolyzed collagen has a positive effect in relieving osteoporosis and arthritis, and also helps increase bone mineral density, protect articular cartilage and relieve pain.
Another study published in the journal Nutrients in 2018 indicated that taking collagen supplements helped increase bone mineral density in postmenopausal women, and that collagen supplements were associated with improved markers of bone health; Thus, it helps to increase bone formation and reduce its deterioration.
Insufficient evidence for
It should be noted that the following benefits are unconfirmed and more studies are needed to prove their effectiveness:
Reduce muscle pain: A study published in the Journal of Amino Acids in 2019 showed that collagen peptides help relieve muscle pain. However, no effect on inflammation or bone collagen formation was observed.
Improved nail health: A study published in the Journal of Cosmetic Dermatology in 2017 indicated that daily intake of bioactive collagen peptides helped promote nail growth and strength, and decreased nail breakage was observed.
Improve the health of diabetics: A study published in the Journal of Food Science and Technology in 2017, which was conducted on animals, indicated that the consumption of medium and high doses of marine collagen; That is, the equivalent of 4.5 grams or more per kilogram of body weight per day; Helps improve glucose metabolism and insulin sensitivity, and reduce oxidative stress and inflammation.
Reduction of joint pain: A study published in the Journal of Current medical research and opinion in 2008 showed an improvement in joint pain in athletes treated with a dietary collagen solution. The results of this study showed the positive effect of collagen on joint health and reducing the risk of deterioration. However, further studies are needed to support these findings.
Improve muscle strength: A study published in the British Journal of Nutrition in 2015 indicated that the use of collagen supplements along with resistance exercises helped improve body composition by increasing lean body mass, building muscle and reducing fat mass.
Pressure sore relief: Pressure sores, or so-called bedsores, are defined as an area of local damage to the skin or mucosal tissue, which occurs as a result of pressure or pressure with shear stress. of biologically active collagen in addition to the basic treatment helps to heal pressure sores.
Improve the condition of elderly people with meat atrophy: or so-called sarcopenia (in English: Sarcopenia); It is the loss of muscle mass due to aging.
A 2015 study published in the British Journal of Nutrition showed that taking collagen type 1 peptides can help improve strength in older men with age-related muscle loss.
Improve the condition of people with Achilles tendinitis: (in English: Achilles tendonitis); It is a condition that causes pain, swelling, and stiffness in the Achilles tendon, or what is called the Achilles tendon, which connects the heel bone to the calf muscles.
A study published in the journal Nutrients in 2019 indicated that taking collagen supplements helps strengthen the calves of people with Achilles tendonitis.
Other benefits: Collagen pills have other uses, but there are not enough studies to confirm its effectiveness in its use, and we mention some of its benefits as follows:
Helps heal wounds.
Reduce eczema, which is one of the benefits of collagen for skin.
Helps reduce high blood pressure.
Helps relieve joint sprains.
Damage to collagen pills
The safety of collagen pills
Here we mention how safe it is to take collagen pills in various cases:
When taken by mouth: It is likely to be safe to take collagen pills by mouth at a dose of up to 10 grams per day for a period of 5 months, as it rarely causes side effects when used.
If taken during pregnancy and lactation: There is not enough information available on the safety of taking collagen pills in high doses during pregnancy and lactation, and it is therefore advisable to avoid using them during these two periods.
Precautions for Using Collagen Pills
People with certain health conditions are advised to be cautious and careful when using collagen pills. Among these cases we mention the following:
Those taking calcium supplements: collagen pills can cause increased blood calcium levels, and therefore he cautions against using calcium supplements in conjunction with collagen pills, and use them only under the supervision of a doctor, *Those who take calcium supplements: collagen pills can cause an increase in blood calcium levels, and therefore warn against the use of calcium supplements in conjunction with collagen pills, and to use them only under the supervision of a doctor. Symptoms of high levels of calcium in the body are:
Muscle weakness or spasm.
gastrointestinal symptoms; Such as: nausea, vomiting, lack of appetite or constipation.
Increased thirst or increased urination due to changes in the kidneys.
Increased feelings of fatigue, exhaustion and confusion.
Pain and thinning of the bones.
People with allergies: The components of collagen pills differ, as some supplements are made from common food allergens; such as: fish, shellfish and eggs, and therefore people with allergies to these foods are advised to avoid using collagen supplements made from these ingredients to reduce sensitivity,
In fact, food allergy symptoms come from the damage caused by collagen pills to the skin. Here is a statement of the most common food allergy symptoms as follows:
Tingling or itching in the mouth.
hives, itching or eczema of the skin;
Swelling of the lips, face, tongue, throat or other parts of the body.
Nasal congestion, difficulty breathing or wheezing.
Abdominal pain, diarrhoea, nausea or vomiting.
dizziness or fainting;
Other Warnings: Some reports have shown that collagen supplements may cause mild gastrointestinal symptoms or a bad taste in the mouth, and collagen pills may lead to an increased risk of oxidative stress and the production of harmful substances called reactive oxygen species.
Dosages that can be consumed from collagen pills
There are currently no official guidelines available on the daily amount of collagen that can be consumed, and therefore the amount of collagen to take depends on the form of collagen and the reason for its consumption. consult a physician to determine the appropriate dose.
Natural sources of collagen
In general; A person does not need to take collagen supplements when following a healthy diet and feeding the body with all the nutrients it needs to produce collagen. The body collects amino acids and nutrients obtained by eating protein-rich foods. Such as: beef, chicken, fish, beans, eggs, dairy products,
Or herbs containing collagen.
The process of making collagen requires vitamin C, zinc and copper. Sources of vitamin C include: citrus fruits, red and green peppers, tomatoes, broccoli and leafy vegetables. Minerals can be obtained by eating meat, shellfish, nuts, whole grains. , and beans.
more manganese; Its sources include tea, nuts, green vegetables, cereals and bread.
An overview of collagen
Collagen is defined as a general term for the major structural proteins found in the skin and connective tissues of humans and animals. Collagen constitutes approximately 30% of the proteins in the human body.
It should be noted that there are approximately 28 types of collagen, and here are the most important types of collagen found in the body:
Type 1: This is the main collagen present in the skin, but also in tendons, bones, ligaments, teeth and certain connective tissues.
Type II: The second type collagen is mostly made up of cartilage and is also found in the eye.
Type III: This type of collagen is found in the skin, muscles and blood vessels. It is also sometimes called baby collagen. For its role in the formation of the fetus, and the beginning of infant life.