What is the best collagen supplement ?

Food supplements based on collagen peptides are currently very popular with consumers. Many people are looking to maintain the health of their skin and joints while slowing down the natural ageing process. Food supplements based on collagen peptides are presented as a natural solution to meet these needs. Should I take collagen powder? What are the real benefits of collagen-based food supplements? How effective are they?

What are the benefits of collagen-based food supplements for the skin?

Numerous clinical studies have demonstrated the effectiveness of collagen peptides in various areas of health. For example, research has shown that regular consumption of collagen peptides can increase skin hydration and elasticity, reduce wrinkles and improve bone density. On the other hand, there are fewer studies on native collagen, mainly due to its low bioavailability when ingested as a dietary supplement.

Collagen is also known for its benefits for skin health. Collagen is a key component of the skin’s structure, giving it firmness, elasticity and resilience. Over time, collagen in the skin naturally degrades, which can lead to loss of firmness, reduced elasticity and the appearance of fine lines and wrinkles.

Taking collagen supplements can help strengthen the skin by stimulating the body’s natural production of collagen. Studies have shown that taking collagen supplements can increase skin density and firmness, reduce wrinkles and improve skin hydration. A randomised, double-blind study showed that taking collagen supplements for 12 weekssignificantly improved skin elasticity and reduced the appearance of wrinkles in women aged 35-55.

What role do collagen peptides play in muscle mass gain?

This protein also plays an important role in muscle mass gain. Studies have shown that collagen supplementation can help to increase muscle mass and strength in people who follow a regular physical training programme.

A 12-week study carried out on 27 subjects suffering from sarcopenia revealed that taking 15 grams of collagen powder a day, in addition to a physical training programme, significantly increased muscle mass and strength compared with placebo. The subjects in the collagen-supplemented group showed a greater increase in lean body mass and muscle strength, as well as a greater reduction in body fat.

What are the benefits of these peptides for the heart?

Its benefits are not limited to skin and joint health, but also extend to cardiovascular health. Collagen plays a crucial role in the health of the arteries, providing them with structure, suppleness and elasticity.

Studies have shown that collagen tripeptides, protein fragments derived from collagen, can help prevent and treatatherosclerosis in healthy humans. A study of 31 healthy subjects showed that taking collagen tripeptides for 6 months significantly reduced arterial stiffness and systolic blood pressure, two major risk factors for cardiovascular disease. Other studies have also suggested that taking collagen may help to reduce inflammation, improve cholesterol levels and prevent the formation of blood clots.

Its role on bone density and joints

It also plays a crucial role in bone health by providing a solid structure for the bones. As with skin and connective tissue, its production in bone decreases with age, which can lead to a loss of bone density and an increased risk of fractures.

Studies have shown that taking collagen supplements can help improve bone density and prevent bone breakdown associated with osteoporosis. One study of post-menopausal women found that taking collagen for 12 months significantly improved bone mineral density and reduced the risk of fractures. Other studies have also suggested that it may help reduce inflammation in the bones and stimulate the production of new bone cells.

But what about joint pain? It’s true that most studies suggest that taking 10 grams a day in powder form is enough to improve the condition of joints, both in terms of flexibility and joint comfort. It would therefore help to maintain the integrity of the cartilage.