Because it makes up so many critical parts of our bodies, collagen is not only beneficial but also essential for maintaining good health. But scientists are still debating the benefits of collagen powder and other collagen supplements. While there's reasonable evidence that they help maintain hydrated skin and relieve osteoarthritis pain, we need more studies into less well-understood benefits, such as lowering blood pressure and blood sugar levels.
Here are some commonly cited benefits of collagen supplements:
Stronger bones. As you age, your bones become less dense and more brittle, breaking more easily and taking longer to heal. Some research has found that taking daily collagen powder could help make your bones denser, slowing the aging process that makes them brittle and helping your body produce new bone.
Skin elasticity and hydration. Collagen supplements have been shown to improve skin hydration and elasticity in older people. They might also help lessen wrinkles.
Thicker hair. While more men go bald, many women also have hair loss or thinning as they age. In one study, a group of women with thinning hair saw significant increases in their hair's quantity, scalp coverage, and thickness while taking daily collagen supplements.
Healthier nails. Some people's nails break more easily than others and don't grow as fast. One study in a group of women showed faster nail growth and fewer broken or chipped nails after only 4 weeks of daily collagen supplements.
Reduced osteoarthritis pain. For people with knee osteoarthritis, collagen supplements might act as a mild pain reliever and improve joint function. It may take about 3-5 months of daily treatment before you see these improvements.
Increased muscle mass. One small study found that men who took collagen peptide supplements during a 12-week strength training program saw more increases in muscle mass and strength than those who didn't.
Improved heart health. Collagen helps keep the shape of your arteries and blood vessels. When you lack collagen, your arteries may weaken. Fragile blood vessels increase the risk of atherosclerosis, which can lead to a heart attack or stroke. A small study done on healthy people found that collagen powder kept arteries healthier and helped reduce the risk of atherosclerosis.
