Side Effects for Women of collegen. Collagen may have potential benefits for women, including better hair and skin, preservation of bone, and increased muscle mass. Although some studies suggest that collagen supplements can help women become healthier, more research is necessary to confirm their effectiveness in women.
Why is Collagen so Important?
Collagen is an important component of keeping cells and tissues flexible and supple. It is found in the body’s hair, skin, tendons, ligaments, and muscles. It is also found in bones, a scaffold for bone cells. There are at most 28 types of collagen that the body has. Researchers classify them by type depending on where the collagen is located.
Although the body naturally produces collagen, it decreases as we age. This trend begins around our mid-20s. In the first five years after menopause, most women see a drop in collagen production of around 30%. As we age, collagen production can decrease and cause less supple skin, stiffer bones, and thinner hair.
The theory is that collagen supplements such as collagen powder and peptides may help women replace the collagen they have lost over time. Although some industry-sponsored studies have shown promising results, further research is required to prove substantial benefits in larger numbers of people over time.
Can Collagen Supplements Benefit Women?
Independent experts agree that collagen supplements may be beneficial for women. However, manufacturers may market their products as offering more benefits than what scientific literature has shown. Collagen supplements for women are often associated with healthier hair, skin, and nails. However, there isn’t enough research to prove that collagen is significantly effective in hair growth.
Experts agree that collagen supplements can have potential health benefits. Supplements can benefit women in certain areas of women’s health, such as maintaining skin hydrated and soft. It can also help prevent bone and joint problems that affect women, such as osteoporosis and osteoarthritis.
Collagen supplements may benefit young women during pregnancy and athletic activity. Industry-funded researchers believe collagen supplements can help women’s skin after and during pregnancy. This is because hormones reduce the collagen fibers and may increase stretch marks and loose skin. A study published in Nutrients showed that women aged between 20 and 34 who consumed approximately 5 grams of collagen peptides per day over 12 weeks experienced less activity-related knee pain than those who received a placebo.
Side Effects for Women Research is still limited on the possibility that collagen supplements could help women with postmenopausal support, estrogen balance, and muscle growth.
Can Collagen Provide Postmenopausal Support?
Some studies have shown collagen supplements can provide postmenopausal support, improving the skin’s suppleness due to sun exposure or age. Postmenopausal women have a higher risk of developing bone problems such as osteopenia or osteoporosis. This causes bones to become weaker and lose their density.
A 2022 Food Science and Human Wellness study found that collagen peptides could reduce the skin’s UV-induced photoaging.
A study published in Nutrients showed that 64 women who had taken collagen peptides for 12 consecutive weeks experienced improvements in skin elasticity, hydration, and wrinkles. A second study in Nutrients showed that postmenopausal women experiencing age-related declines in bone mineral density saw increased bone mineral densities in their spines and femoral necks when they took collagen peptides over 12 months.
What do Collagen Supplements do to Estrogen?
Only a few studies have shown a link between Estrogen and collagen. Scientists still need to determine how these two interact, so more research is required. According to the Cleveland Clinic, estrogen levels drop, affecting the skin’s ability to produce collagen.
Research has not shown that collagen supplements can increase or decrease estrogen levels. In a study published in the International Journal of Medical Sciences, scientists gave collagen hydrolysate as a supplement to rats to simulate women experiencing declining Estrogen. Supplementation caused a reduction in body weight and fat tissue for the supplemented rats, but it also affected glucose, calcium, and blood cholesterol.
Collagen Supplements May Support Muscle Growth
Similar to the claims that collagen can increase muscle growth for men, more research is needed about the benefits of collagen supplements for women. Early research shows promising results, particularly for premenopausal females.
A study published in Nutrients, partially funded by a collagen manufacturer, found that premenopausal females who exercised resistance thrice weekly for 12 weeks and consumed 15 grams of collagen peptides daily significantly increased their fat-free mass. They also improved their leg strength and hand grip.
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Collagen Supplements: Possible Side Effects for Women
Side Effects for Women Although collagen supplements are generally safe for health, some people have reported problems with their digestion or skin reactions after taking them. The manufacturer and type of collagen products can contain allergens, contaminants, and unlisted ingredients, depending on their nature.
The U.S. Food and Drug Administration does not require supplement manufacturers to conduct clinical trials and doesn’t regulate pharmaceuticals as strictly as supplements. Supplement packages do not contain warning labels about possible side effects. You should verify the source of any collagen you are considering to ensure it doesn’t come from fish.
Some collagen manufacturers use third-party labs such as NSF International’s Certified for Sport program to verify the product’s quality and purity. These certifications are a great way to find collagen supplement brands. If you’re taking medication or have chronic conditions, it is a good idea to consult your doctor before you start a collagen supplementation program.
Adding Collagen to Your Diet
Women and men have similar guidelines for adding collagen to their diets. However, women require fewer calories and more vitamins and minerals like folate and iron.
You can eat leaner meats and a lot of vitamins and mineral-rich foods to increase your body’s natural collagen production. Natural sources of collagen include bone broth, gelatin, eggs, and dairy products.
Adding seeds and nuts to your diet can obtain healthy fats, more vitamins, and minerals. Get foods high in vitamin C and zinc to help you make collagen.
Consuming a collagen supplement in your food and drinks may increase collagen production. However, scientific evidence is lacking to support this claim.