Collagen dietary supplements have gained vital recognition lately for his or her potential advantages, which vary from stronger pores and skin, hair and nails to improved joint well being and even aid from arthritis. Runners who want to forestall accidents or acquire a efficiency edge could be contemplating including collagen to their present complement routine, however is it essential? We spoke with registered dietitian Megan Kuikman (who writes the “Gas Station” column in Canadian Working journal) to seek out out.
What’s collagen?
Collagen is probably the most ample protein in our our bodies and performs a task in sustaining the well being and integrity of varied tissues, together with tendons, ligaments, cartilage and pores and skin. You may eat collagen by means of animal meals within the weight loss program, or by means of 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 remains to be new, so it’s troublesome to say definitively whether or not collagen dietary supplements are useful. Nonetheless, she says dietary supplements could enhance collagen manufacturing, which might thicken your cartilage and reduce joint ache related to osteoarthritis. It’s potential this might be useful for runners, whose each day mileage locations lots of repetitive stress on their knees and different joints, however extra analysis is required to completely perceive the consequences 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 harm or for a runner who’s susceptible to those kinds of accidents,” says Kuikman, “nonetheless, as per above, analysis on this space remains to be wanted.”
It’s additionally vital to notice that collagen is a posh protein, and oral supplementation could not assure that it’ll attain the precise goal tissues in vital portions. The physique’s pure collagen manufacturing is regulated by varied components, together with weight loss program, train and genetics, so in case you’re making an attempt to focus on a particular space (for instance, an injured knee), supplementing with collagen could not essentially result in elevated collagen synthesis in that particular tissue.
It’s price mentioning {that a} well-rounded weight loss program that features protein-rich meals will present the required amino acids for collagen synthesis within the physique. Consuming quite a lot of protein sources, reminiscent of 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’s not a lot information 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’s the chance that dietary supplements could also be contaminated with banned substances. It is a concern, because it might doubtlessly result in a if it have been to include a banned substance.”
How to decide on the precise complement
If you’re curious about including a collagen complement to your weight loss program, chances are you’ll need to contemplate consulting first with a dietitian or sports activities medication supplier, who can consider your particular person wants, assess any potential deficiencies and supply personalised suggestions based mostly in your targets and well being standing.
Collagen dietary supplements are normally taken within the type of hydrolyzed collagen or gelatin (collagen extracted from animals), which implies they aren’t 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 vital for collagen synthesis, the weight loss program must be enough in vitamin C to get probably the most out of your complement. You can even discover some dietary supplements that embrace vitamin C together with collagen.
The underside line
Collagen dietary supplements could also be useful for runners who are inclined to undergo 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 in case you do select so as to add it to your each day regime, contemplate talking with a dietitian or sports activities medication practitioner who will help you make an knowledgeable alternative.
No complement can substitute a well-balanced, nutritious diet, so earlier than you add any nutritional vitamins or dietary supplements to your each day routine, be sure to’re doing all your greatest to get all your important nutritional vitamins and minerals by means of pure meals sources first.
