Nutrition expert explains the benefits of collagen and how to add it to your diet as TikTok views reach 21 million.
- 123% increase in Google searches over the past month for “collagen-rich foods”
- “Collagen” is searched on average 1,220,000 times each month
- #collagenbenefits on TikTok has over 21 million views
New health trends are constantly popping up on social media, but one that doesn’t seem to be going anywhere is collagen. From supplements to collagen-rich foods, TikTok is flooded with information on how to get more collagen into their body.
We explain why collagen is trending and how to incorporate it into your diet as searches for “collagen-rich foods” have increased by 123% over the past month.
Google searches for “collagen” have reached an average of 1,220,000 per month, with searches for “collagen for women’s health” surging by 457% and “collagen for men’s health” by 125%.
Kyle Crowley, nutrition expert at Protein Works explains the popularity of collagen on social media and how to add it to your diet:
“Collagen has many benefits, including supporting the bones, skin, muscles and other areas of the body. Collagen is an essential protein that supports the body’s structural health, as production naturally decreases with age, affecting joints, bones, and muscles.. Collagen is an essential protein that supports the body’s structural health, as production naturally decreases with age, affecting joints, bones, and muscles [1].”
Given its prevalence, you might wonder, “Why do we need to supplement with collagen?” The simple answer: as we age, our body naturally produces less collagen, leading to signs of aging, joint pain, bone loss, and muscle weakening. [4]
By taking collagen supplements, you can help slow down these effects and reduce their impact. In this article, we’ll delve into the science behind the benefits of regular collagen intake:
1. Reduces the Signs of Aging
Collagen is essential for maintaining the structural integrity of the skin. As collagen production declines with age, the body may experience changes in skin function. [5] Regular collagen supplementation has been shown to support skin structure and hydration, contributing to the body’s overall health as it ages. [6,] [7], [8], [9] Studies confirm that individuals who take collagen supplements see increased skin elasticity and reduced dryness compared to those who don’t. Collagen supplements may stimulate the body to produce essential proteins that support overall body structure, including cartilage and skin.. [5], [6]
2. Alleviates Joint Pain
Collagen plays a key role in maintaining the cartilage that cushions your joints. Studies have shown that regular collagen supplementation can reduce symptoms of osteoarthritis and joint pain. [10], [11] This is thought to occur because ingested collagen accumulates in cartilage and stimulates the surrounding tissues to produce more collagen, leading to less inflammation and pain in the joints. [10]
3. May Increase Muscle Mass
With age, muscle mass naturally declines due to a process called sarcopenia. However, research suggests [12] that taking collagen supplements alongside a strength training program can lead to greater muscle growth and strength compared to exercising alone. While more studies are needed, the initial results are promising, indicating that collagen may support the preservation of muscle health, particularly in older adults, helping to maintain strength and function over time.
4. Prevents Bone Loss
Aging not only reduces muscle mass and collagen production but also leads to bone density loss, increasing the risk of conditions like osteoporosis. [13], [14] This natural deterioration in bone density raises the likelihood of fractures. Regular collagen supplementation has been shown to help prevent bone mass reduction and conditions such as osteoporosis. [11], [15]
Summing Up:
Regular collagen supplementation offers various benefits, including reducing the visible signs of aging, preserving bone density, and maintaining muscle mass. While additional potential benefits, such as improved gut and brain health or support for weight loss, require further research, collagen supplementation can help you look and feel your best.
If you are looking for supplements to add into your daily routine, check out our Collagen range here.
References
[1] Annu Rev Biochem. 2009; Collagen Structure and Stability, Matthew D. Shoulders, Ronald T. Raines
[2] The Open Nutraceuticals Journal, 2015, An Overview of the Beneficial Effects of Hydrolysed Collagen as a Nutraceutical on Skin Properties: Scientific Background and Clinical Studies Sara Sibilla, Martin Godfrey, Sarah Brewer, Anil Budh-Raja and Licia Genovese
[3] Molecular Cell Biology. 4th edition. Lodish H, Berk A, Zipursky SL, et al. New York: W. H. Freeman; 2000.
[4] Am J Pathol. 2006 Jun; Decreased Collagen Production in Chronologically Aged Skin Roles of Age-Dependent Alteration in Fibroblast Function and Defective Mechanical Stimulation James Varani, Michael K. Dame, Laure Rittie, Suzanne E.G. Fligiel, Sewon Kang, Gary J. Fisher, and John J. Voorhees
[5] Dermatoendocrinol. 2012 Jul 1; Skin anti-ageing strategies, Ruta Ganceviciene, Aikaterini I. Liakou, Athanasios Theodoridis, Evgenia Makrantonaki, and Christos C. Zouboulis
[6] Proksch, E & Schunck, Michael & Zague, V & Segger, Dörte & Degwert, Joachim & Oesser, S. (2013). Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis. Skin pharmacology and physiology. 27. 113-119. 10.1159/000355523.
[7] Jr Med Nut & Nutra. 2015; Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles. Maryam Borumand, Sara Sibilla
[8] Skin Pharmacol Physiol. 2014; Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. E Proksch D Segger, J Degwert, M Schunck, V Zague, S Oesser
[9] Clin Interv Aging. 2014; Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of ageing. Maryam Borumand and Sara Sibilla
[10] Curr Med Res Opin. 2006 Nov; Collagen Hydrolysate for the Treatment of Osteoarthritis and Other Joint Disorders: A Review of the Literature Alfonso E Bello, Steffen Oesser
[11] Rev. bras. geriatr. gerontol. vol.19 no.1 Rio de Janeiro Jan./Feb. 2016; Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Elisângela Porfírio1 Gustavo Bernardes Fanaro1
[12] Br J Nutr. 2015 Oct 28; Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Denise Zdzieblik, Steffen Oesser, Manfred W. Baumstark, Albert Gollhofer, and Daniel König
[13] Osteoporos Int. 2006; The Role of Collagen in Bone Strength. S Viguet-Carrin, P Garnero, P D Delmas
[14] Clin Ther. 2015 Aug; The Pathophysiology and Treatment of Osteoporosis. Matthew T Drake, Bart L Clarke, E Michael Lewiecki
[15] Semin Arthritis Rheum. 2000 Oct; Role of Collagen Hydrolysate in Bone and Joint Disease. R W Moskowitz
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