9 Collagen Powder Benefits for a Healthier You
9 Collagen Powder Benefits for a Healthier You
Among the countless oral collagen supplements on the market, collagen protein powder is one of the most versatile. It’s super easy to incorporate into your daily routine. You can stir it into your favourite beverages or even sneak it into your meals.
Many products contain collagen types I and III, the most abundant proteins in the body. They claim to keep your skin, nails, bones, and joints healthy, strong, and resilient.
But what really goes down when you take powdered collagen daily?
This guide explores collagen protein powder benefits that can potentially transform your health—all backed by science.
What’s in Collagen Protein Powder?
Collagen is a primary protein that glues the human body together. It’s in your skin, hair, muscles, bones, nails, tendons, and ligaments. It also forms the connective tissues of your blood vessels, organs, and intestinal walls.
So, how does hydrolysed collagen (collagen hydrolysate) in powdered dietary supplements differ?
Also known as collagen peptides, hydrolysed collagen contains the same amino acids as natural collagen but in smaller chains. Because of this, your body absorbs these amino acids much more easily.
Depending on the animal source, you can choose from these types of collagen powder:
- Marine collagen (or fish collagen)
- Bovine collagen (from cow)
- Porcine collagen (from pig), or a
- Multi-collagen (from a variety of animal sources, including egg matrix)
Many powdered collagen supplements are unflavoured. You can mix them with your coffee, smoothies, soups, and dishes without altering the taste.
You’ll also find collagen powder in various flavours that you can whip into refreshing drinks, such as Peach Iced Tea, Watermelon or Lemon Flavoured Collagen powders.
Why Should You Take Collagen Protein Powder?
Collagen loss is a natural part of aging, but other factors can accelerate it including:
- Sun exposure
- Poor diet
- Environmental pollution
If you’re looking to boost your collagen levels and protein intake, collagen powder can be part of a healthy diet. It has higher concentrations of collagen peptides per serving and a longer shelf-life than liquid collagen.
Plus, unflavoured collagen protein supplements blend well with most liquids and soft foods.
Generally, oral collagen supplements are safe to use, and you don’t have to worry about adverse side effects.
However, you may need to avoid collagen sourced from animal products if you have food allergies to food from specific animal sources. Also, talk with your healthcare provider first before taking collagen supplements if you have a medical condition.
Collagen Protein Powder Benefits
Here are all the great reasons you’ll want to add collagen protein powder to your daily diet ASAP:
1. Improves Skin Health
Your skin is 80% collagen. It’s an extensive web of collagen fibers that gives it firmness, strength, and elasticity. Collagen works in tandem with the stretchy protein called elastin, which—you guessed it—keeps the skin elastic.
Remember those days when your skin was plump, dewy, and bouncy? Those were the times when collagen fibers found in the middle layer of the skin (dermis) were taut and firm.
As you age, collagen production takes a dip, and the body struggles to replenish lost collagen. The skin becomes thinner and sags, and those pesky wrinkles form as the structural proteins weaken and break down.
Research has shown that taking collagen supplements in powder form results in healthier skin. Not convinced?
Check out the findings of these human studies:
- A clinical study of 106 women showed that powdered collagen drinks can increase collagen density.
- Eleven studies involving more than 800 participants found that collagen peptides improve skin elasticity and slow down skin aging.
- A 12-week study of 120 healthy volunteers revealed that bioactive collagen peptides support skin health.
- A 90-day supplementation of hydrolysed collagen reduces skin wrinkles and boosts skin hydration.
2. Enhances Wound Healing
A study found that hydrolysed collagen supplementation can speed up wound healing and shorten the hospital stay of burn patients.
In another clinical trial, wounds healed faster and left less scarring after study participants used pure bioactive collagen peptides.
When you introduce collagen protein powder into your diet, you provide your body with the building blocks it needs for tissue repair.
Think of it as giving your body more tools to work with when recovering from injuries or surgeries.
3.Speeds Up Muscle Recovery
Collagen is a unique protein with a robust amino acid profile: proline, hydroxyproline, glycine, alanine, and arginine. These amino acids are essential nutrients in muscle growth and repair.
Collagen also supports the health of your tendons and ligaments for smoother muscle function and injury prevention.
That’s why hydrolysed protein is such a hit in sports nutrition. Collagen supplements reduce muscle injury and stiffness after intense workouts or physical activity.
In a clinical study in the UK, active subjects who took collagen powder supplements experienced 20% less pain and muscle soreness after vigorous exercise. Research also found that collagen peptides can alleviate pain in athletes with knee issues.
That’s not all. Collagen synthesis accelerates the healing of tendon injuries by coaxing damaged tissues to produce more collagen.
Collagen, combined with other post-workout recovery drinks, can help support muscle recovery.
4.Promotes Joint Health
Taking collagen supplements can offer relief from mild pain and help your joints move more smoothly.
You might find it easier to do everyday activities without as much discomfort. However, it typically takes around 3–5 months of consistent daily use before you start noticing these improvements.
Collagen supports the cartilage and connective tissues that cushion and protect the joints. It’s a gradual process, but it could be worth the wait if it helps you feel better and move more comfortably.
5. Strengthens Bones
Collagen can make your bones stronger. A significant portion of your bone’s organic components is collagen, with type I collagen being the most common type present.
Type I collagen contains tight bundles of collagen fibrils, which are polypeptide strands forming a triple helix. It provides the bone with remarkable strength to support your body weight and resist stretching and bending.
Moreover, type I collagen acts as the bone’s scaffolding during bone mineralization. This process involves depositing mineral crystals in the bone matrix to make it strong and stiff.
With age, you’re losing collagen faster than you can make it. As a result, your bone mineral density decreases.
Fortunately, collagen peptide supplementation can help with bone loss. Below is some evidence of the potential benefits of collagen powder for your bones:
- According to a study, postmenopausal women with osteopenia showed improved bone density after a year of taking collagen peptides, calcium, and vitamin D supplements.
- An earlier study found similar results. Findings revealed that long-term use of collagen supplements, together with vitamin D and calcium, can reduce bone breakdown in postmenopausal women.
6.Aids in Weight Management
Collagen supplements might not be the first thing that comes to mind when thinking about shedding those extra pounds or managing your calorie intake. However, recent research suggests that they might help you feel fuller for longer.
Collagen is a protein powerhouse, and protein-rich foods promote the feelings of satiety.
A 2020 review highlighted that high-protein diets can boost hormones like glucagon-like peptide-1 and cholecystokinin. These hormones send signals to your brain that you’re full and satisfied.
Moreover, increasing your protein intake can improve how your body generates heat and burns calories. And burning more calories can contribute to weight loss. Combining collagen with amino acid supplements can help boost metabolism and control appetite.
7.Enhances Cardiovascular Health
Low collagen levels can weaken your arteries, and that’s not good news. Weakened blood vessels increase the risk of atherosclerosis, the buildup of plaques within the arteries. When left untreated, it can lead to stroke or heart attack.
Some research suggests that collagen can keep your arteries in great shape. In one study, healthy volunteers took 16 grams of collagen tripeptide powder (dissolved in drinks or soup) daily. After six months, their cholesterol levels suggested healthier arteries.
8. Improved Digestive Health
Leaky gut syndrome can wreak havoc on your digestive system. It causes undigested food particles, waste products, and bacteria to escape into your bloodstream.
The result? A slew of symptoms, including chronic diarrhea, constipation, bloating, fatigue, and more.
Collagen contributes to healing and reducing your digestive woes. Studies have shown that collagen peptides can improve gut barrier function.
There’s evidence that glycine in collagen supplements can calm down inflammation in your intestinal walls. Plus, collagen synthesis produces more muscle cells to repair damaged gut lining.
Also, collagen is hydrophilic, which means it attracts water and acid in your stomach. It promotes better digestion of nutrients and keeps you from getting bloated. As a result, food glides smoothly through your digestive tract.
9. Better Sleep
Struggling with sleepless nights? Collagen could be your ticket to dreamland.
In one study, people who took collagen peptides fell asleep faster, slept better, and felt less tired during the day.
That’s because the amino acid glycine, found in collagen supplements, has calming effects that may help improve sleep quality.
Research also hints that collagen supplements might help your body produce more melatonin, which means better sleep regulation.
How Much Collagen Should You Take?
The ideal collagen intake can vary from person to person. Factors like age, lifestyle, and specific health goals come into play.
Generally, a daily dose of 2.5 to 15 grams is considered effective for most individuals. However, always consult your healthcare provider to determine the right dosage for your unique needs.
For Nutraviva collagen powders the suggested dose is clearly found on out product pages and packaging.
How Long Does It Take to See Results?
Patience is key when it comes to collagen supplementation. Results may not appear overnight, and the timeline can vary.
Some individuals notice improvements in a few weeks, while others might require a few months of consistent use to experience significant changes.
What to Look For in a Collagen Powder
Not all collagen powders are created equal. When shopping for one, keep these factors in mind:
- Type of Collagen: Make sure it matches your specific needs, whether it’s for your skin, joints, or overall health.
- Purity: Look for a product that’s free from additives, preservatives, and artificial ingredients.
- Bioavailability: Choose hydrolyzed collagen, as it’s easier for your body to absorb.
Collagen powder's benefits are far-reaching and go well beyond what meets the eye. Its unique properties make it a valuable addition to your daily routines.
So, whether it’s youthful glow, muscle recovery, digestive harmony, or a combination of these benefits you seek, collagen powder is worth a try.
Written by Mike Hamlin, Personal Trainer & Fitness Enthusiast, Everflex Fitness
Disclaimer: As with any dietary choice, it's essential to strike a balance. A varied and balanced diet, coupled with a healthy lifestyle, is key to overall well-being. This blog post is for informational purposes only and does not constitute medical advice. Consult with your Doctor or healthcare professional regarding your individual health needs before making any changes to your health routine or starting any new dietary supplements.