In recent years, the collagen has gained popularity as a miracle supplement promising benefits ranging from improving skin to strengthening joints. On social media, a series of posts talk about the benefits of the substance, but not always with scientific support. Check it out below myths and truths about this protein.
“Collagen is an essential protein for the health of the body, as a structural component of connective tissues, best known for being important part of skin firmness and joint health ”, explains Isis Veronez Minami, dermatologist at Edmundo Vasconcelos Hospital in São Paulo. It is an essential component of connective tissues, such as skin, bones, cartilage and tendons, giving them structure and elasticity. As we age, the natural production of collagen decreases, which can result in wrinkles, muscle weakness and joint pain.
Myths and truths about collagen
Do collagen supplements rejuvenate the skin?
Myth.
Many people believe that taking collagen powder or capsules can reverse the signs of aging, but this claim is not yet supported by science. “There is no scientific data from well-conducted studies that actually prove that oral collagen supplementation can rejuvenate the skin,” warns Isis Veronez Minami.
The truth is that supplementation can even be beneficial for health when there is a deficiency in the diet in the form of protein, with more benefits for hair and nails, but without being advantageous for rejuvenating or treating sagging skin.
Does collagen cure joint pain?
Myth.
Another common myth is that collagen can completely cure joint pain. Collagen can be a beneficial complement to conventional treatments, but it should not be considered a one-size-fits-all solution.
Furthermore, it is necessary to have an adequate diagnosis related to the cause of the pain in order to follow an adequate treatment.
“International skin and cartilage research societies are emphatic in saying that there is no scientific evidence in studies that demonstrate the effectiveness of using oral collagen supplements to improve skin and cartilage. Therefore, it is reckless to say that collagen cures joint pain,” highlights Gabriela Capareli, dermatologist and full member of the Brazilian Society of Dermatological Surgery.
Does diet influence collagen production?
True.
Consuming collagen-rich foods, such as bone broth, can provide the amino acids needed for collagen synthesis in the body.
A balanced diet rich in vitamin C, zinc and copper is essential for natural collagen production. Citrus fruits, nuts, seeds and green vegetables are also important for maintaining healthy connective tissue.
“All the amino acids and vitamins necessary for collagen production are found in food, and it is of fundamental importance to eat foods of animal origin, such as eggs, red meat and chicken, as well as foods rich in vitamin C,” adds Capareli.
Can collagen strengthen hair and nails?
True.
Some evidence suggests that collagen may improve the strength and growth of hair and nails.
“Collagen can strengthen hair and nails, however, this effect is not noticed by everyone who consumes it, but rather by people who were not already eating a healthy diet appropriate for their age,” says Minami.
Do we lose collagen as we get older?
True.
It is normal to lose collagen throughout our lives. After the age of 25, the rate of natural collagen degradation is about 1% to 2% per year, and in postmenopausal women, this increases to about 5% per year.
Source: CNN Brasil
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