Women Taking Powdered Collagen See These 5 Benefits

What’s the big deal about powdered Collagen? Why is everyone suddenly talking about this magic powder?

Usually, when I see something that is being sensationalized and promoted on social media with discount codes by influencers, I scroll away and don’t give it a second thought.

But the fact is that I have been taking Collagen off and on for about 5 years now, not knowing the full extent of its benefits. I didn’t take it daily and frankly sometimes I would forget about it and would go weeks or months without consuming it.

But after the research I have done, I will not be making that mistake again.

During the summer, I have been splitting my protein/collagen smoothie with my 15 year old daughter, and let’s just say that we have both been seeing some changes.

We don’t drink it every single day but we do drink it 3 or 4 times a week, and we are still seeing results.

I told her if I start looking 30, she might start looking like a newborn, she loved that mom-joke, (I am so fortunate that she pity laughs at my jokes without making it obvious.)

Collagen is a protein that plays a vital role in maintaining the structure and integrity of various tissues in the body, including skin, hair, nails, bones, and joints.

Here’s what you need to know about taking collagen:

What is Powdered Collagen?

Collagen is the most abundant protein in the human body, making up about one-third of its protein composition. It provides structure and strength to connective tissues such as skin, ligaments, tendons, and bones.

There are several types of collagen, but the most common types found in supplements are Type I, Type II, and Type III.

Benefits of Taking Collagen

Skin Health: Collagen supplements are often touted for their ability to improve skin elasticity, hydration, and overall appearance. As we age, natural collagen production decreases, leading to wrinkles and sagging skin.

Supplementing with collagen can help counteract these effects.

For young ladies, women, who experience acne, while Collagen won’t prevent or reduce acne, it helps skin hydration and acne scar healing, which are two indirect benefits for acne sufferers.

Joint Health: Collagen is a key component of cartilage, which cushions joints. Taking collagen supplements may reduce joint pain and improve symptoms of osteoarthritis.

Pair this up with corrective exercise or functional exercise, and your body will age with vitality.

Bone Health: Collagen provides structure to bones and helps maintain their strength. Some studies suggest that collagen supplements can help improve bone density and reduce the risk of fractures, particularly in postmenopausal women who are at higher risk for osteoporosis.

By supporting the bone matrix, collagen supplements can enhance overall bone health and resilience.

One notable study on collagen and bone health is titled “Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study” published in 2018 in the journal Nutrients.

The study examined the effects of collagen hydrolysate supplementation on bone metabolism in postmenopausal women. It found that taking collagen supplements significantly increased bone mineral density (BMD) and improved markers of bone formation, suggesting a potential benefit in reducing the risk of fractures and improving overall bone health.

König, Daniel et al. “Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study.” Nutrients vol. 10,1 97. 16 Jan. 2018, doi:10.3390/nu10010097 

You can read this study at NIH.

Hair and Nail Health: Powdered collagen may promote stronger hair and nails by providing the necessary building blocks for their growth and maintenance.

Muscle Mass: Collagen contains amino acids that are important for muscle repair and growth. It may help increase muscle mass in individuals with sarcopenia (age-related muscle loss).

How to Take Collagen

Forms: Collagen supplements come in various forms, including powders, capsules, tablets, and liquid. Powders are particularly popular because they can be easily mixed into drinks or foods.

Dosage: There is no standard dosage for collagen, but most studies use doses ranging from 2.5 to 15 grams per day. It’s best to follow the recommended dosage on the supplement label or consult with your healthcare provider.

Timing: Collagen can be taken at any time of the day. Some people prefer taking it with their morning coffee or smoothie, while others incorporate it into their meals.

Types: Hydrolyzed collagen (collagen peptides) is the most common form used in supplements because it is more easily absorbed by the body.

Potential Drawbacks and Side Effects

Allergies: Some collagen supplements are derived from animal sources (such as bovine, porcine, or marine). Avoid specific types of collage if you have allergies to these sources.

Digestive Issues: In rare cases, collagen supplements may cause digestive discomfort, including bloating or diarrhea.

Taste and Texture: Some people may find the taste or texture of collagen powder unpleasant, though many products are now flavorless and can be easily mixed into foods and beverages.

FAQs About Powdered Collagen

Is collagen safe?

Yes, collagen supplements are generally considered safe for most people. However, it’s always a good idea to consult with your healthcare provider before starting any new supplement.

Can vegetarians or vegans take powdered collagen?

Most collagen supplements are animal-based, but there are plant-based alternatives that claim to boost collagen production by providing the necessary nutrients for the body to produce collagen.

How long does it take to see results?

Results can vary, but some people report noticing improvements in their skin, hair, and nails within a few weeks. Joint and bone health benefits may take a bit longer to become noticeable.

Can collagen help with weight loss?

Collagen itself is not a weight loss supplement, but because it can promote muscle mass and improve joint health, it may indirectly support a more active lifestyle, which can contribute to weight loss.

Collagen supplements offer a range of potential benefits, particularly for skin, joint, and bone health. As with any supplement, it’s important to choose high-quality products and consult with your healthcare provider to ensure they’re right for you.

Research Studies:

Bolke, Liane et al. “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study.” Nutrients vol. 11,10 2494. 17 Oct. 2019, doi:10.3390/nu11102494

König, Daniel et al. “Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study.” Nutrients vol. 10,1 97. 16 Jan. 2018, doi:10.3390/nu10010097