Collagen dietary supplements are advisable to individuals who need to scale back indicators of ageing, as it’s usually thought that it’s higher to take collagen fairly than apply it to your pores and skin. However are they really secure to take? Express.co.uk chatted to Dr Deborah Lee at Dr Fox Pharmacy to seek out out every part it’s essential learn about taking collagen dietary supplements.
Collagen is a protein produced in your physique and it’s essential as a result of it makes up about 30 p.c of the physique’s complete protein content material.
You will have heard of collagen in relation to the pores and skin and ageing, however that’s not all it does.
Dr Lee defined: “Collagen is the main element of connective tissue – that is the scaffolding that holds us collectively.
“It’s present in pores and skin, hair, tooth, joints, ligaments, muscle tissues and bone.
With out collagen, our our bodies would actually crumble.
“Your physique synthesises collagen utilizing amino acids from the meals you eat.”
Nevertheless, collagen manufacturing begins to drop if you’re in your late teenagers and continues to take action as you age.
You may suppose taking collagen dietary supplements will reverse the injury and scale back wrinkles, sagging and misplaced elasticity, however this won’t be the case.
Dr Lee mentioned: “It’s vital to understand that simply since you ingest collagen, for instance as a collagen complement, this doesn’t essentially imply your physique will make extra collagen.
“The collagen you absorb might be digested within the intestine, and damaged down into amino acids, that are then utilized by the physique for no matter it wants them for essentially the most.
“This will or is probably not, to make extra collagen.”
To your physique to make collagen, it’s essential do greater than pop a collagen pill.
Dr Lee mentioned: “You could eat a wide range of completely different proteins in your weight loss plan, together with loads of the important amino acid, tryptophan, to your physique to make collagen.”
Collagen is present in meat, poultry, fish, gelatine, and bone broth, and tryptophan is present in milk, cheese, oats, canned tuna, peanuts, bread, chocolate and bananas.
Collagen dietary supplements are comprised of marine sources, which implies they’re not appropriate for vegetarians and vegans. A vegetarian various is accessible comprised of yeast.
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Are collagen dietary supplements secure?
Within the UK, the Promoting Requirements Company has been vital of adverts which lead the patron to consider collagen dietary supplements end in younger-looking pores and skin, as there’s a lack of medical proof that that is the case.
The European Meals Security Authority have additionally come to related conclusions.
Dr Lee mentioned: “Many of the research on collagen and well being are quick time period, embrace few contributors, and infrequently lack a management (placebo) group.
“Taking collagen dietary supplements can lead to unwanted effects comparable to acid reflux disease, nausea, abdomen pains and diarrhoea.
“They’re derived from fish, so don’t take them in case you have a fish or seafood allergy.”
In any other case, Dr Lee mentioned collagen dietary supplements look like secure to make use of.
The easiest way to complement your personal collagen isn’t essentially by means of taking it in complement kind.
Dr Lee suggested: “Eat a nutritious diet with a enough amount of high-quality protein.
“That is present in meat, poultry, fish, eggs, and soya, in addition to ingesting loads of plant-based proteins from complete grains, beans, pulses, nuts and seeds.
“Vitamin C is crucial for the manufacturing of collagen, so one other approach of boosting your personal collagen ranges is to eat extra vitamin C.”