Debunking Myths About Collagen
The trend for collagen has grown in popularity, especially among women who love the protein for its beauty benefits. Science is now catching up with current food claims to verify which ones are true and which ones are false, so we checked out the latest research about collagen. Read on to learn more about this incredibly beneficial nutrient.
Myth #1: Collagen is only good for skin
The benefits of collagen are more than skin deep. This protein is also good for joints, muscles and bones. You should also know that the amount of collagen needed for resilient skin isn’t the same amount needed to help your joints, muscles, or bones. Several studies have shown 2.5 to 5 grams of collagen daily improves skin resilience. But that’s not enough to decrease joint pain or improve muscle recovery. For these benefits, you need at least 10 grams of collagen peptides each day. An easy way to get your 10 grams is with collagen snacks -- they are convenient and delicious, so you can get all the benefits of healthy skin and joints any time of day.
Myth #2: Natural collagen is better than collagen peptides
First, let’s have a quick Bill Nye moment and differentiate natural collagen from collagen peptides. Natural collagen is found in gelatin, bone broth, and animal products (beef, poultry, fish and eggs). The collagen from gelatin is extracted and dried into a powder, while collagen from bone broth is released into the water after boiling, making it into a tasty drink.
Collagen peptides, on the other hand, are smaller segments of large collagen structures that are broken apart into digestible quantities.
The winner? Collagen peptides because their smaller structure makes it easier for the gut to absorb, so the body actually gets more collagen.
Myth #3: Collagen is for older people
When it has enough of the right amino acids, your body makes collagen on its own. But the truth is starting around age 25, the body’s production of collagen begins to decline, so regardless of age, you can maximize the health benefits of collagen by adding in collagen snacks. One study showed college athletes who consumed collagen peptides daily experienced less joint pain. But it’s not just athletes who can reap the collagen benefits. People who lead an active lifestyle by jogging, hiking, or biking can decrease joint pain by consuming collagen snacks regularly.
Myth #4: The benefits of collagen are immediate
Collagen is not a quick-fix after a tough workout – you won’t immediately feel less pain the minute you eat a collagen bar. It’s also a myth that taking collagen will improve skin hydration right away. Most studies show it takes 4-8 weeks of regularly including collagen in your diet to experience its benefits. The body is in a continual process of breaking down and making new collagen. By consuming collagen peptides consistently, your body will have greater access and more easily maintain collagen in the body to reap the health benefits over time.
The Take Home Message?
To keep your skin resilient and joints feeling great, give your body the collagen boost it needs by including collagen snacks in your daily eating plan.
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/23949208
https://www.ncbi.nlm.nih.gov/pubmed/26362110
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