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What are the benefits of using collagen protein powder?

Collagen protein powder is derived from the connective tissues of animals such as cows, chickens, and fish. Collagen is the most abundant protein in the body and plays a key role in the structure, strength, and elasticity of skin, bones, muscles, tendons, and ligaments. As people age, collagen production naturally decreases, which can lead to wrinkles, joint pain, and other signs of aging.

Studies have shown that taking collagen protein powder may have several benefits:

  1. Improved skin health: Several studies have shown that taking collagen supplements can improve skin elasticity, hydration, and overall appearance (1,2).
  2. Joint pain relief: Collagen supplements may help relieve joint pain and stiffness associated with osteoarthritis and other joint disorders (3,4).
  3. Improved bone density: Some studies have shown that collagen supplements may improve bone density and reduce the risk of bone fractures (5,6).
  4. Muscle mass gain: Collagen supplements may help increase muscle mass and improve body composition, particularly when combined with resistance training (7,8).

It should be noted that while some studies have shown promising results, more research is needed to confirm these benefits and determine optimal dosages.

References:

  1. Proksch, E., et al. "Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study." Skin Pharmacology and Physiology 27.1 (2014): 47-55.
  2. Bolke, L., et al. "A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study." Nutrients 11.10 (2019): 2494.
  3. Lugo, J.P., et al. "Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study." Nutrition Journal 15.1 (2016): 14.
  4. Bello, A.E., and Oesser, S. "Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature." Current Medical Research and Opinion 22.11 (2006): 2221-2232.
  5. König, D., et al. "Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women–a randomized controlled study." Nutrients 10.1 (2018): 97.
  6. Oesser, S., et al. "Stimulation of type II collagen biosynthesis and secretion in bovine chondrocytes cultured with degraded collagen." Cell Tissue Research 311.3 (2003): 393-399.
  7. Zdzieblik, D., et al. "Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial." British Journal of Nutrition 114.8 (2015): 1237-1245.
  8. Jendricke, P., et al. "Specific collagen peptides in combination with resistance training improve body composition and regional muscle strength in premenopausal women: a randomized controlled trial." Nutrients 12.11 (2020): 3409.
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