Collagen dietary supplements have gained vital reputation in recent times for his or her potential advantages, which vary from stronger pores and skin, hair and nails to improved joint well being and even reduction from arthritis. Runners who want to stop accidents or achieve a efficiency edge may be contemplating including collagen to their present complement routine, however is it vital? We spoke with registered dietitian Megan Kuikman (who writes the “Gasoline Station” column in Canadian Operating journal) to search out out.
What’s collagen?
Collagen is probably the most plentiful protein in our our bodies and performs a job in sustaining the well being and integrity of assorted tissues, together with tendons, ligaments, cartilage and pores and skin. You may devour collagen by animal meals within the food plan, or by meals that include added collagen, like Jell-O or candies.
What are the potential advantages of collagen dietary supplements?
Kuikman says that analysis on this space continues to be new, so it’s tough to say definitively whether or not collagen dietary supplements are useful. Nonetheless, she says dietary supplements might enhance collagen manufacturing, which may thicken your cartilage and reduce joint ache related to osteoarthritis. It’s doable this may very well be useful for runners, whose every day mileage locations a whole lot of repetitive stress on their knees and different joints, however extra analysis is required to completely perceive the results of collagen on joint well being, particularly in athletes.
“It might be useful for an injured runner who’s recovering from a tendon or ligament damage or for a runner who’s susceptible to those types of accidents,” says Kuikman, “nonetheless, as per above, analysis on this space continues to be wanted.”
It’s additionally necessary to notice that collagen is a posh protein, and oral supplementation might not assure that it’s going to attain the particular goal tissues in vital portions. The physique’s pure collagen manufacturing is regulated by varied components, together with food plan, train and genetics, so when you’re making an attempt to focus on a particular space (for instance, an injured knee), supplementing with collagen might not essentially result in elevated collagen synthesis in that particular tissue.
It’s value mentioning {that a} well-rounded food plan that features protein-rich meals will present the mandatory amino acids for collagen synthesis within the physique. Consuming quite a lot of protein sources, corresponding to lean meats, fish, poultry, dairy, legumes, and plant-based proteins, can assist total tissue well being, together with the manufacturing of collagen.
Are collagen dietary supplements secure?
“Collagen is a low-risk complement, however there may be not a lot knowledge accessible to assist its use in athletes,” says Kuikman. “Like all dietary supplements, you’ll be able to undoubtedly take an excessive amount of, and there may be the danger that dietary supplements could also be contaminated with banned substances. It is a concern, because it might probably result in a if it have been to include a banned substance.”
How to decide on the fitting complement
If you’re desirous about including a collagen complement to your food plan, it’s possible you’ll need to contemplate consulting first with a dietitian or sports activities drugs supplier, who can consider your particular person wants, assess any potential deficiencies and supply personalised suggestions primarily based in your objectives and well being standing.
Collagen dietary supplements are often taken within the type of hydrolyzed collagen or gelatin (collagen extracted from animals), which implies they don’t seem to be appropriate for vegan athletes. There are some vegan merchandise accessible that declare to imitate animal-sourced collagen, however extra work is required to find out their effectiveness.
Kuikman provides that since vitamin C is necessary for collagen synthesis, the food plan must be ample in vitamin C to get probably the most out of your complement. You too can discover some dietary supplements that embody vitamin C together with collagen.
The underside line
Collagen dietary supplements could also be useful for runners who are likely to endure from joint ache and accidents, however we nonetheless don’t have very a lot analysis to assist this. It’s a comparatively secure complement, so when you do select so as to add it to your every day regime, contemplate talking with a dietitian or sports activities drugs practitioner who may help you make an knowledgeable selection.
No complement can change a well-balanced, nutritious diet, so earlier than you add any nutritional vitamins or dietary supplements to your every day routine, be sure you’re doing all of your finest to get your whole important nutritional vitamins and minerals by pure meals sources first.
