Collagen is a protein that serves as the building block for our skin, bones, tendons, and ligaments. It provides structure and elasticity, ensuring that our tissues and organs remain strong and flexible. As we age, however, our collagen production starts to decline, leading to the development of wrinkles, joint pain, and other signs of aging.
To combat this natural process, many people have turned to collagen supplements. According to a Mayo Clinic article from August 2021, within the human body 29 types of collagen have been identified, with 3 types making up the majority: Types I, II, III. We explore the benefits of taking each type of collagen orally and provide scientific references to support this information.
Type I collagen is the most abundant form of collagen in our bodies, making up 90% of our skin, hair, nails, and connective tissues. It provides structural support, improves skin elasticity, and helps to reduce fine lines and wrinkles. By taking Type I collagen orally, studies have shown improvements in skin hydration, elasticity, and firmness.
A study published in Skin Pharmacology and Physiology in 2014 found that women who took a Type I collagen supplement for 8 weeks experienced a significant reduction in wrinkles and an improvement in skin moisture and smoothness. Another study published in the Journal of Cosmetic Dermatology in 2019 demonstrated that oral intake of Type I collagen increased skin elasticity and decreased the depth of wrinkles.
Type II collagen is primarily found in cartilage and is crucial for maintaining healthy joints. It helps to cushion and lubricate the joints, reducing inflammation and improving mobility. By taking Type II collagen orally, studies have suggested that it may relieve joint pain associated with osteoarthritis and improve overall joint function.
A randomized, double-blind, placebo-controlled study published in the International Journal of Medical Sciences in 2009 showed that participants with knee osteoarthritis who took a Type II collagen supplement for 90 days experienced a significant reduction in pain and stiffness. Additionally, a systematic review published in the International Journal of Rheumatology in 2021 found that oral intake of Type II collagen resulted in improvements in joint pain, physical function, and quality of life in individuals with osteoarthritis.
Type III collagen works in conjunction with Type I collagen to support the structure and flexibility of our skin and organs. It is commonly found in the walls of blood vessels, muscles, and other tissues. By taking Type III collagen orally, it may assist in wound healing, improve skin elasticity, and enhance skin hydration.
A study published in the Journal of the Science of Food and Agriculture in 2016 demonstrated that oral supplementation with Type III collagen increased collagen production in the skin, leading to improvements in skin elasticity and hydration. Furthermore, a clinical trial published in the Journal of Dermatological Treatment in 2019 showed that participants who consumed a Type III collagen supplement had faster wound healing compared to those who received a placebo.
In conclusion, collagen supplements can provide numerous benefits for our bodies. While Type I collagen improves skin health and reduces signs of aging, Type II collagen supports joint health and alleviates joint pain. Type III collagen aids in wound healing and enhances skin elasticity and hydration. By taking these collagen types orally, scientific evidence suggests that we can experience these benefits firsthand.
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