[ healthy glow ] B Y T A S T E F O R L I F E S T A F F
the benefits of
collagen here’s what the science says
Collagen is an essential component of our bodies. This protein binds connective tissues and helps keep skin firm. It’s also a vital part of healthy nails. But beginning in our mid-20s, we begin to produce less collagen, with levels decreasing by about 1 percent each year. Over time, this can lead to a dull, dry complexion, thinner skin, and more wrinkles. Collagen supplements can help. Hydrolysate collagen stimulates the regeneration of collagenic tissue by increasing collagen synthesis. It also increases hyaluronic acid, a natural humectant that helps skin retain moisture. Studies have shown that collagen supplements contribute to a noticeable reduction in the appearance of eye wrinkles.
Mix it up Combining collagen with other nutrients may improve its effectiveness. In one 2019 study, a collagen supplement improved skin hydration, elasticity, roughness, and density. Thirty-six women aged 35 and older received a daily blend of 2.5 grams of collagen peptides, acerola fruit extract, vitamin C, zinc, biotin, and vitamin E. An equal number received a daily placebo during the 12-week trial. Additional studies from that same year also found improvements in skin elasticity, hydration, and “anti-aging efficacy” in trials of oral collagen supplementation. In all of these studies, the supplements were found to be safe. 28 O C T O B E R
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An earlier study found that daily doses of hydrolyzed collagen resulted in a 65 percent increase in women’s production of procollagen, the precursor to collagen.
3 things to remember 1. A typical daily dose of collagen is 1 to 10 grams. 2. Look for the terms hydrolyzed collagen or collagen hydrolysate on the label. These terms mean the collagen protein will be easier for your body to absorb and use. 3. It may take two to six months of daily use for best results. ● SELECTED SOURCES “A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebocontrolled, blind study” by L. Bolke et al., Nutrients, 10/17/19 • “Collagen supplements review,” www.ConsumerLab.com, 11/20/19 • “Oral collagen supplementation: A systematic review of dermatological applications” by F.D. Choi et al., Journal of Drugs in Dermatology, 1/19 • “Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis” by E. Proksch et al.; “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology . . .” by E. Proksch et al., Skin Pharmacology and Physiology • “An overview of the beneficial effects of hydrolysed collagen intake on . . . skin ageing” by T. Figueres Juher and E. Basés Pérez, Nutrición Hospitalaria, 7/18/15
2021
8/19/21 3:00 PM
