The protein holding you together: Collagen

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What Is Collagen?

Think of collagen as the glue that holds your body together. It's the most common protein in your body, making up about 30% of all your protein. It's in your skin, bones, muscles, and the stretchy parts that connect everything (like tendons and ligaments).

Your body makes collagen naturally, but here's the catch: after about age 25, you start making less of it every year. That's why skin gets wrinkly and joints can start to ache as we get older.

There are 28 different types of collagen, but you only need to know about a few:

• Type I – This is the big one. It makes up over 90% of your body's collagen and is found in your skin, bones, and tendons

• Type II – Found in cartilage (the cushiony stuff in your joints)

• Type III – Found in your skin and blood vessels

What Does Collagen Do?

Collagen gives your body structure and strength. Think of it like the frame of a house. Without it, everything would be floppy and weak.

Your body needs a few helpers to make collagen work right:

• Vitamin C (super important!)

• Zinc

• Copper

• Manganese

Without these, especially vitamin C, your body can't build collagen properly.

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What Does the Research Say?

Scientists have done a lot of studies on collagen supplements. Here's what they found:

For Your Skin

The research here is pretty solid. Multiple studies with over 1,700 people showed that taking collagen helps with:

• Making skin more hydrated (less dry)

• Making skin more elastic (bouncier and firmer)

• Reducing wrinkles

One 12-week study found some impressive numbers: skin got 44.6% less fragmented, 13.8% more hydrated, and 22.7% more elastic. That's real improvement you could actually see and feel.

For Your Joints

If your knees, elbows, or other joints hurt, collagen might help. Research shows it can reduce pain from osteoarthritis (when the cushion in your joints wears down).

One study with athletes found that after 24 weeks, people had less joint pain when:

• Walking

• Standing

• At rest

• Carrying things

• Lifting objects

Scientists think collagen works by calming down inflammation in the joints.

What About Other Benefits?

Some studies suggest collagen might help with:

• Stronger bones

• More muscle mass

• Better gut health

• Healthier hair and nails

But the research on these isn't as strong yet. More studies are needed.

How to Use Collagen

Collagen supplements come in powder or pill form. The powder is usually easier because you can mix it into drinks. Most powders don't have much taste, so you can add them to coffee, smoothies, or water.

What Type Should You Get?

There are two main types you'll see in stores:

Marine Collagen (from fish)

• Mostly Type I collagen

• Smaller pieces that your body absorbs faster

• Best for skin health

• Studies show it gets into your bloodstream 2.3 times better than collagen from pigs

Bovine Collagen (from cows)

• Has Type I and Type III

• Better for joints, bones, and gut health

• Usually costs less than marine collagen

Both work well. Pick based on what you want to improve.

How Much Should You Take?

The research shows different amounts work for different things:

• For skin: 1.65 to 10 grams per day

• For joints: 2.5 to 5 grams per day

• For muscles: 15 to 20 grams per day

• For arthritis: 40 milligrams per day (special undenatured type)

Most studies used between 5 and 20 grams daily. If you're just starting, try 5-10 grams per day. That's usually one scoop of powder.

When Should You Take It?

You can take collagen any time of day. Some people like it in their morning coffee. Others mix it into a bedtime drink. It doesn't really matter when, as long as you take it every day.

One important tip: take it with vitamin C. Your body needs vitamin C to use collagen properly. One study used 5 grams of collagen with 80 milligrams of vitamin C and saw great results after 16 weeks. You can get vitamin C from:

• Orange juice

• A vitamin C supplement

• Foods like strawberries or bell peppers

Is It Safe?

The good news: collagen is very safe for most people. Studies have used up to 10 grams daily for 6 months with almost no problems. The FDA says it's safe, and so does the European Food Safety Authority.

Some people might get minor side effects like:

• Upset stomach

• Bloating

• Feeling a little nauseous

These are rare and usually go away if you lower the dose.

One warning: If you're allergic to fish or shellfish, avoid marine collagen. If you're allergic to beef, avoid bovine collagen.

The Bottom Line

Collagen supplements actually work, especially for skin and joint health. The research is solid and the safety record is good.

If you want to try it:

1. Start with 5-10 grams per day

2. Take it with vitamin C

3. Be patient – most studies show results after 8-12 weeks

4. Pick marine collagen for skin or bovine for joints

Remember, you can't undo aging completely, but collagen can help your body work better as you get older. Think of it as giving your body the building blocks it needs to maintain itself.

Just keep your expectations realistic. Collagen won't give you the skin of a teenager, but it can help improve hydration, reduce some wrinkles, and make your joints feel better. And sometimes, that's enough.