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Collagen has been a hot topic for years now, thanks to well-publicized claims that the supplement can give you glowing, healthy skin<\/a> and voluminous tresses. But it turns out that taking regular collagen supplements<\/a> may have perks beyond skin and hair care: New research shows they may support muscle health, too.<\/p>\n That\u2019s one of the major takeaways from a sweeping umbrella review recently published in the Aesthetic Surgery Journal<\/a>, which analyzed a large body of research\u201416 systematic reviews and meta-analyses, including 113 randomized controlled trials involving nearly 8,000 participants\u2014on the full-body benefits of collagen supplementation.<\/p>\n Meet the experts:<\/strong> Karena Wu, D.P.T.<\/a>, board-certified clinical specialist in orthopedic physical therapy and owner of ActiveCare Physical Therapy; Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics.<\/a><\/p>\n The analysis revealed a variety of potential benefits, from improved skin appearance and elasticity to reduced osteoarthritis<\/a> symptoms, but the findings related to muscle health were particularly surprising. Collagen supplementation was linked with moderate increases in fat-free muscle mass and overall strength<\/a>, as well as improved muscle architecture, especially when paired with regular physical exercise.<\/p>\n So, should you consider adding a collagen supplement<\/a> to your routine? Here, experts break down what the findings mean for you.<\/p>\n Why are the findings significant?<\/p>\n Supporting your muscle health doesn\u2019t just affect how much you can lift. \u201cMuscle health has a huge role in overall health and longevity<\/a>. It supports metabolism, bone health, cardiovascular health, and general function and mobility<\/a>,\u201d explains Karena Wu, D.P.T.<\/a>, board-certified clinical specialist in orthopedic physical therapy and owner of ActiveCare Physical Therapy. \u201cStrong muscles allow you to perform activities of daily living and participate in exercise and recreational activities with less risk of injury, while keeping your metabolism up and your body fit and trim as we age.\u201d<\/p>\n You probably know that people tend to lose strength and muscle mass as they age, but it may happen sooner than you realize. \u201cSarcopenia, or muscle mass loss, [can] occur by the age of 30,\u201d Wu says.<\/p>\n Some may be able to build back muscle through a well-rounded diet rich in naturally high-collagen foods<\/a>. But for many people\u2014especially those who don\u2019t eat enough protein<\/a>\u2014Wu says a collagen supplement may provide an extra boost.<\/p>\n Do collagen supplements have other benefits?<\/p>\n While improved muscle health is a major benefit, it\u2019s not the only reason to consider taking a collagen supplement. \u201cAs a collagen supplement user myself, I have seen the positive changes in skin, bone, and muscle health,\u201d says Wu. \u201cI have also had patients take it for joint health<\/a> in rehabilitation and comment on positive changes overall.\u201d<\/p>\n \u201cEmerging research suggests collagen may also support wound healing, tendon health, and bone density,\u201d adds Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics.<\/a> But she also warns that further research is needed before firm recommendations can be made: \u201cThe science is promising, but it\u2019s still evolving.\u201d<\/p>\n Regardless of collagen\u2019s potential benefits, Prest warns against relying on it too heavily. \u201c[You] should think of collagen as a potential complement to a healthy lifestyle\u2014not a cure-all,\u201d she says.<\/p>\n What does this mean for you?<\/p>\n If you previously only thought of collagen as a miracle skincare ingredient, it may be time to reconsider. \u201cThe key takeaway is that collagen supplementation can be beneficial for multiple health systems,\u201d Wu says.<\/p>\n But if building strength and maintaining muscle mass is your priority, relying on collagen supplements alone is unlikely to produce the results you\u2019re after. \u201cThe muscle benefits are most apparent when collagen is combined with resistance exercise, so taking a supplement without staying active is unlikely to produce meaningful results,\u201d Prest points out.<\/p>\n If you do want to try incorporating collagen into your routine, remember that you\u2019re unlikely to see a dramatic change overnight. \u201cExpectations should remain realistic\u2014the improvements are generally modest,\u201d Prest says. \u201cThe foundation of healthy aging continues to be a balanced eating pattern that includes adequate protein, regular physical activity, quality sleep, and appropriate medical care.\u201d<\/p>\n Despite all their potential benefits, it\u2019s also important to remember that these supplements won\u2019t work for everyone. \u201cCollagen supplements are generally well tolerated, with mild digestive symptoms being the most commonly reported side effect,\u201d Prest explains. \u201cHowever, individuals with allergies to the source animal\u2014such as fish, bovine, or porcine collagen\u2014should avoid those products.\u201d Prest also cautions against starting collagen supplements without consulting a doctor if you have kidney disease<\/a> or are pregnant.<\/p>\n The bottom line<\/p>\n A growing body of evidence shows collagen may offer more than just dewy skin, but there\u2019s more to consider. If you\u2019re thinking about adding any supplement to your routine, it\u2019s important to consult your doctor and do your own research. (Prest also points out that supplements aren\u2019t regulated by the FDA, which means quality and exact ingredient breakdown can vary significantly between brands and products, so it\u2019s important to do your due diligence.)<\/p>\n \u201cWhile collagen isn\u2019t a magic solution, it may be another tool to support healthy aging when combined with an active lifestyle,\u201d Prest says.<\/p>\n Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.<\/p>\n","protected":false},"excerpt":{"rendered":"4 min read Key Points A supplement associated with skincare may also have muscle health benefits. A recent…\n","protected":false},"author":3,"featured_media":877790,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[37],"tags":[244393,243018,249747,6543,356723,1201,210,311952,2875,1182,255061,356722,67,132,68],"class_list":["post-877789","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-collection-health-news","tag-collection-health-studies","tag-collection-vitamins-supplements","tag-content-type-news-explainer","tag-contentid-00932b78-1e8c-42de-bc87-77dcc5fb68e9","tag-displaytype-standard-article","tag-health","tag-issyndicated-false","tag-locale-us","tag-nutrition","tag-read_time-4","tag-shorttitle-collagen-supplements-may-improve-muscle-health","tag-united-states","tag-unitedstates","tag-us"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/116775740080921395","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/877789","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=877789"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/877789\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/877790"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=877789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=877789"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=877789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}