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Gemma Davison

Gemma Davidson is a former Research Scientist with a degree in Applied Biology. Her training grounds her work in science. Gemma writes about skincare, supplements, and new health products. She uses her science background to make sure her articles are accurate and helpful. Gemma's writing is a go-to guide for those looking for reliable reviews and informative insight. Over the years, Gemma focused on how products affect health and wellness. She has worked in labs and research facilities for over 10 years. This experience gives her a deep understanding of scientific research methods. She knows how to analyze product ingredients and their effects on the body. Her expertise helps readers make informed choices. Her work reflects her commitment to guiding others in making healthier choices. Through her articles, Gemma aims to inspire and inform readers. She believes good health starts with knowing what you consume and use daily. Gemma's background makes her a trusted voice in lifestyle, wellness, and health topics.

Women's Health

Smooth sailing through menopause: natural ways to ease the transition

Natural remedies to navigate menopause comfortably and confidently

Photo by Peter Schulz on Unsplash

a woman standing on a beach holding a frisbee

Life is full of transitions, but few are as challenging to navigate as menopause. This process can cause uncomfortable physical and psychological symptoms such as hot flashes, painful intercourse, and severe vaginal dryness. Thankfully, there are ways to relieve menopausal symptoms. Menopausal hormone therapy (MHT), dietary supplements, and lifestyle changes can help reduce hot flashes, relieve vaginal dryness, and mitigate other menopausal symptoms, allowing you to comfortably transition into the next chapter of your life.

What Is Menopause?

Menopause is a natural process that marks the end of a person’s monthly menstrual periods. This is caused by the loss of ovarian follicular function and reduced production of the hormones estrogen, progesterone, FSH (follicle-stimulating hormone), and testosterone. Doctors typically diagnose menopause if menstruation hasn’t occurred for at least one year.

Hormonal birth control—including birth control pills and hormonal intrauterine devices—causes menstrual cycle changes and can mask symptoms of menopause, making it difficult to detect the start of perimenopause—the period before menopause during which the ovaries produce estrogen at a slower rate.

Who Experiences Menopause?

Menopause affects people with uteruses who are typically occurs between the ages of 45 and 55. Some people experience menopause before the age of 40, which is often referred to as early menopause. Research indicates smoking is one possible cause of premature menopause.

Anything that damages the ovaries or stops the body from producing estrogen (like hysterectomy, ovary removal, radiation therapy, or chemotherapy) will cause symptoms of menopause.

How Long Does Menopause Last?

The duration of perimenopause and menopause varies between individuals. Perimenopause can last between two and eight years.

While most people experience menopausal symptoms for less than 5 years, they can last between 7 and 11 years for some. Genetics and lifestyle factors can influence the length of menopause.

Menopause Symptoms

Menopause symptoms usually start during perimenopause and can impact day-to-day life. Here are some typical symptoms of menopause:

Menstrual Changes

During perimenopause, changes in the frequency and duration of menstrual periods are common. Additionally, some may experience spotting between periods.

Hot Flashes and Night Sweats

Vasomotor symptoms of menopause (VMS), such as hot flashes and night sweats, are also common. Hot flashes are a sudden feeling of heat in the upper body. Red blotches and profuse sweating can occur during hot flashes, and you may experience chills afterward. Low estrogen levels also cause nighttime hot flashes, known as night sweats, which often disrupt sleep.

You can relieve hot flashes by drinking ice-cold water, removing a layer of clothing, and using a fan when you feel a flash coming on.

You can also treat hot flashes by identifying and avoiding triggers such as stress and spicy foods. Medical treatment can help manage severe hot flashes.

Vaginal Dryness

Low estrogen levels during menopause can cause vaginal dryness, resulting in discomfort, itching, and burning. Vaginal dryness can also cause small tears in thinner vaginal tissues, causing pain during sex.

You can treat vaginal dryness with an over-the-counter vaginal moisturizer. Estrogen therapy in the form of low-dose vaginal preparations is also an effective treatment for many. Additionally, using a water-based lubricant can help prevent pain during intercourse.

If you prefer natural remedies over vaginal moisturizers, low-dose vaginal products, and other medicines, then herbal supplements—like sea buckthorn oil—and vitamins D and E may be helpful.

Mood Changes

Mood swings can make you feel irritable one minute and teary the next. Getting enough sleep, staying active, and reducing stress can help mitigate mood changes and enhance your overall well-being.

Depression and Anxiety

Menopausal symptoms and hormonal changes can cause depression and anxiety. Adequate sleep, a healthy diet, and regular physical activity can reduce the symptoms of depression and anxiety. Talk with your healthcare provider if you experience severe depression during menopause, as this may require therapy, medication, or both.

Urinary Incontinence

Decreased estrogen levels can weaken the pelvic floor muscles and urethra, making it hard to hold in urine long enough to get to a bathroom; this is known as urinary urge incontinence. Some individuals also experience urinary stress incontinence, whereby sneezing, laughing, or coughing can cause a leak of urine.

Physical therapy, maintaining a healthy weight, and doing Kegel exercises can help with these urinary symptoms. Products like incontinence pads, pessaries, and urethra caps can help contain urine leaks.

Brain Fog

Problems with focus and memory affect about two-thirds of menopausal individuals. Simple practices—like getting enough sleep, eating a balanced diet, staying socially active, and engaging in mentally challenging activities—can reduce brain fog.

How To Treat Menopause Symptoms

Menopause treatment options—such as menopausal hormone therapy and vaginal estrogen—can help relieve hot flashes, vaginal dryness, and other symptoms associated with menopause.

Hormone Replacement Therapy

Hormone replacement therapy (HRT), also known as menopausal hormone therapy (MHT) or estrogen therapy, can alleviate hot flashes, painful intercourse, and other menopause symptoms by using bioidentical hormones to replenish estrogen levels.

Progesterone hormone therapy may also be needed to protect the womb lining from the effects of estrogen hormone therapy. Taking progesterone and estrogen together is known as combined hormone therapy.

Different menopausal hormone therapy mediums include:

Skin patches
Tablets
Implants
Topical gels and sprays.

If you have a low sex drive that persists after systemic hormone therapy, your healthcare provider may recommend testosterone.

Benefits of Menopausal Hormone Therapy

While the effects of hormone therapy vary depending on individual factors, hormone replacement therapy is considered one of the most effective ways to treat menopausal symptoms and reduce the risk of conditions associated with menopause including osteoporosis, liver disease, uterine cancer, and heart disease.

Health Risks of Hormone Therapy

Menopausal hormone therapy is considered safe for most women, but that doesn't mean it’s without possible health risks—especially for those with pre-existing conditions or a family history of blood clots, cancer, and cardiovascular disease. Menopausal hormone therapy may not be safe for some and should be discussed with your healthcare provider if you have a family or personal medical history of any of the following:

Blood clots
Stroke
Heart disease
Heart disease risk factors (e.g., high cholesterol and high blood pressure)
Breast cancer
Gallbladder disease

Those undergoing menopausal hormone therapy may experience side effects including:

Nausea
Breast tenderness
Headaches
Hair loss
Bone loss
Diarrhea
Leg cramps
Depression
Acne
Vaginal bleeding or spotting
Increased risk of blood clots and breast cancer

Non-Hormone Menopause Treatment

Alternative therapies like non-hormone treatments can help ease the symptoms of menopause if you decide against hormone therapy. Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), can help manage depression and anxiety resulting from menopause. Clonidine, a blood pressure medicine, and gabapentin, an epilepsy medication are known to help with the vasomotor symptoms of menopause. Cognitive behavioral therapy can help with anxiety and low mood resulting from menopause.

Lifestyle Changes

On their own or in combination with hormone therapy, these lifestyle changes can make a huge difference in managing symptoms of menopause.

Stop smoking
Reduce alcohol and caffeine consumption
Eat a balanced diet
Exercise regularly
Engage in enjoyable activities to boost your mood
Maintain a healthy weight
Seek support from loved ones

Complications From Menopause

Decreased estrogen levels can result in long-term complications from menopause.

Osteoporosis

Osteoporosis is characterized by bone loss and decreased bone density, which is caused by a lack of estrogen.

Hormone therapy may help protect against menopausal bone loss. For those who can’t undergo hormone therapy, other approaches to decrease osteoporosis risk are encouraged (e.g., staying active, taking calcium supplements, and quitting smoking).

Antiresorptive medications—like bisphosphonates—reduce the breakdown and absorption of bone tissue and can be used to treat osteoporosis in postmenopausal individuals.

Cardiovascular Disease

The decline in estrogen during menopause increases the risk of developing cardiovascular disease. The rates of coronary heart disease are three times higher in menopausal women. To mitigate this risk, those experiencing menopause are advised to maintain a healthy and balanced diet and exercise regularly.

Conclusion

A decrease in estrogen levels during menopause can result in a wide range of physical, mental, and emotional changes in the body. Hot flashes, vaginal discomfort, mood swings, incontinence, and other symptoms can significantly impact daily life. However, there are ways to manage menopause symptoms. Hormone therapy has proved successful in treating symptoms by replenishing estrogen and progesterone levels. For those who are unable to receive hormone therapy for any reason, lifestyle changes, non-hormone treatments, dietary supplements, and other treatments can help alleviate symptoms. Discuss potential therapy and treatment plans with your healthcare provider so you can sail through menopause smoothly.

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Health

Boost your Brain: Lifestyle changes that enhance cognitive function in adults

Unlock the secrets to sharper thinking with simple lifestyle tweaks.

Photo by Marisa Howenstine on Unsplash

men's white crew-neck T-shirt

Do you often walk into a room and forget why you are there? Or when you sit down to read a book, do you end up reading the same paragraph over and over? If you experience these things frequently, you may be worried that your cognitive function is declining.

The brain structure changes and shrinks as we get older, which can result in minor cognitive decline. However, frequent disorientation, forgetfulness, and difficulty making decisions can be signs of serious cognitive impairment—such as dementia or Alzheimer’s disease—that significantly interferes with daily activities and reduces quality of life.

Fortunately, there are some measures you can take and lifestyle changes you can make to potentially improve cognitive function. Many factors contribute to Alzheimer’s disease and dementia risk, and these measures are by no means a guarantee that you won’t develop these conditions. However, they may help protect the brain from age-related cognitive decline by boosting brain connectivity and enhancing cognitive processes.

What are cognitive functions?

Cognitive function is an umbrella term that encompasses various brain activities, ranging from simple to complex. In other words, cognitive functions are the mental processes through which your brain communicates with your body to perform tasks. Some examples of cognitive functions include language abilities, reasoning, problem-solving, planning, decision-making, learning, attention, verbal fluency, knowledge acquisition, and information manipulation.

Types of cognitive impairment

Cognitive functions tend to naturally decline with age, making it difficult to distinguish normal, age-related changes in cognitive functioning from the early stages of disease-associated cognitive decline. For instance, memory difficulty, which is common in older individuals, is also a common symptom of dementia and Alzheimer's Disease.

Contrary to common misconceptions, not all forms of cognitive decline involve memory problems or difficulty thinking clearly. Some cognitive disorders initially present with sleep problems, behavioral or personality changes, such as poor judgment and impulsivity, or difficulty with environmental interactions.

Furthermore, depending on the cause, cognitive impairment may be temporary or progressive. For example, delirium, a mental state characterized by confusion and disorientation, is temporary, whereas all forms of dementia (including Alzheimer’s Disease) are progressive.

Age-related cognitive decline

Slight cognitive decline and some changes in cognitive performance are normal parts of aging. Most cognitive functions peak around age 30 and subtly decline with advancing age. Age-related cognitive impairments include difficulties with multitasking, retaining information, word-finding, and maintaining attention, as well as an overall decline in thinking and perceptual speed.

It is worth mentioning that not all cognitive abilities decline with age. For many, verbal reasoning, vocabulary, and other aspects of crystallized intelligence remain unchanged or improve with age.

Mild cognitive impairment

Mild cognitive impairment (MCI) refers to impairments in cognitive functioning, such as memory loss, that are more severe than in other people of the same age. While these changes in cognitive function are noticeable, they are not severe enough to qualify for a dementia or Alzheimer’s disease diagnosis, and they do not interfere with daily cognitive functioning.

Mild cognitive impairment can have various causes, including:

Nutritional deficiencies
Depression, anxiety, or other mental health conditions
Thyroid conditions
Autoimmune disorders
Not getting enough sleep
Infections
Medication side effects
Early stages of dementia

The cause of cognitive decline often determines the extent of compromised cognitive function in the individual and whether they can expect to suffer progressive cognitive decline. For those whose condition is not progressive, the symptoms of cognitive decline may slow or reverse, and many may return to their previous cognitive abilities.

However, for other individuals, cognitive decline may worsen over time and possibly progress to dementia or Alzheimer’s disease, diseases that significantly impair cognitive functioning.

Generally, individuals with mild cognitive impairment have an increased dementia risk, but mild cognitive impairment is not a guarantee of a future dementia diagnosis. Studies examining the risk factors for the progression of MCI to dementia indicate the risk of developing Alzheimer’s disease or dementia is three to five times higher for individuals diagnosed with MCI than for those with normal cognitive function.

Dementia

Dementia is characterized by a loss of behavioral and cognitive abilities that significantly interferes with a person's ability to perform daily tasks, resulting in a reduction in quality of life. The signs and symptoms of dementia typically present when healthy neurons stop working, lose connections, and die. Some neuron loss with age is normal; however, those with dementia experience a much greater loss of cognitive functions.

The signs and symptoms of dementia vary by individual, but typically include:

Memory loss and confusion
Sleep problems
Difficulty with fine and gross motor skills
Decline in executive functions (e.g., working memory, planning, emotional control, etc.)
Difficulty understanding and expressing thoughts
Problems reading and writing
Reduction in psychomotor speed
Repetitive questioning
Changes in diet and eating habits
Poor judgment and acting impulsively
Disorientation in familiar places
Taking longer to complete everyday tasks
Losing interest in daily activities
Hallucinating, delusions, and paranoia
Balance and mobility problems

There are several types of dementia, and all are progressive. The most common forms are Alzheimer's disease, in which abnormal protein plaques accumulate in the brain, Lewy-Body dementia, and vascular dementia, which results from blocked or leaky arteries in the brain. Although the underlying cause of dementia disease varies, the effect is the same—reduced cognitive abilities and cognitive impairment.

How to improve cognitive function

The brain shrinks as we age, and the number of synapses and neurotransmitter receptors—both allowing neurons to communicate with each other—decreases. These brain changes can cause minor cognitive impairment, particularly in memory, attention, processing speed, and planning. However, many lifestyle factors affect cognitive function, and changing your routine can help slow age-related cognitive decline.

Regular physical activity

Research shows that physical activity can have a beneficial effect on cognitive function in all age groups. Exercise increases blood flow to the brain and neurotrophins, including brain-derived neurotrophic factor (BDNF), which promotes neuron growth, repairs brain cells, and helps the brain develop new connections.

Exercise can also increase the volume of the hippocampus, a part of the brain responsible for forming new memories. Additionally, aerobic exercise is thought to be a factor in minimizing the risk of dementia and other neurological disorders, including Alzheimer’s disease.

Brain training

Brain training involves regularly engaging in cognitively stimulating activities and exercises challenging information processing and cognitive abilities. Examples include crossword and sudoku puzzles, jigsaws, problem-solving activities, reading and writing, and learning new skills and hobbies.

Memory training is a type of brain training designed to improve episodic memory—remembering events that occur in daily life—and working memory, a type of short-term memory essential to information manipulation. Memory training activities include puzzles, matching games, and word games that involve trying to remember as many words as possible in a given time.

Challenging the brain is known to build up cognitive reserves, aka the brain’s flexibility and agility. This can potentially reduce susceptibility to age-related changes in the brain and decline in cognitive functioning. As such, brain training can also lower the risk of developing Alzheimer's disease, dementia, and cognitive dysfunction. There’s a plus – regular brain training activities in one sphere can help improve your cognitive abilities in other areas, which, in turn, can preserve your overall cognitive ability.

Stay social

Humans are social animals. Positive social interactions can improve one’s quality of life and the ability to relate to others. People who are isolated may see a degradation of their cognitive ability sooner than those who stay engaged with others.

While research into social interactions and cognitive function is limited, a few trials have yielded positive results, indicating that positive social engagement can increase hippocampal volume and improve memory and overall brain health.

Sufficient rest

Sleep patterns change as we age, with sleep interruptions and early waking becoming increasingly common. Not getting enough sleep can negatively affect attention, memory, and executive functions (higher-level cognitive skills like flexible thinking and self-control).

Lifestyle changes can improve sleep patterns, which can support cognitive function. These include spending more time in the sunlight, maintaining a consistent sleep routine, taking short afternoon naps to counteract nighttime sleep loss, and seeking treatment for sleep problems and disorders like sleep apnea and insomnia.

Foods that can boost cognitive function

Research indicates certain foods can enhance cognitive abilities, protect the brain from damage, and slow cognitive decline. However, the mechanisms by which these foods impact cognitive functioning are unclear.

However, existing research indicates that certain nutrient components can reduce inflammation, oxidative damage, and the buildup of toxic proteins in the brain. These nutrient components may also promote the formation of new synapses and brain cells, prolong the life of existing brain cells, and support the lining of blood vessels, increasing the blood supply and oxygen to the brain.

Some of the best “brain foods” include:

Berries

Berries are rich in flavonoids and pelargonidin—natural plant pigments associated with enhanced memory, improved cognitive function, and a reduced risk of dementia and Alzheimer’s disease.

Green leafy vegetables

Green leafy vegetables are rich in brain-boosting nutrients like folate, beta carotene, vitamin K, and lutein. They can help slow cognitive decline and lower the risk of developing Alzheimer’s disease.

Oily fish

Fatty and oily fishes, like tuna and salmon, are rich in omega-4 fatty acids, which can lower levels of beta-amyloid—a protein that accumulates in the brains of patients with Alzheimer's disease—in the blood.

Legumes

Soybeans, black beans, kidney beans, and chickpeas have high concentrations of anti-inflammatory compounds that can support overall brain health and boost cognitive functioning.

Whole grains

Whole grains are an excellent source of phytonutrients, B vitamins, and antioxidants. They can significantly benefit brain function and lower the risk of dementia and Alzheimer’s disease.

Tumeric

This well-loved spice contains curcumin, a compound that may increase BDNF levels, lower the risk of dementia and Alzheimer’s disease, improve cognitive abilities, and support overall brain health.

Other brain-boosting Foods

Other foods that can improve cognitive function and mitigate cognitive decline include monounsaturated fatty acids, nuts, green tea, dark chocolate, and coffee. Some nutritional supplements, especially those containing vitamins D and B12, can also help support brain health and lower the risk of Alzheimer’s disease.

Conclusion

Cognitive abilities tend to decline as we get older, with many people experiencing subtle changes in cognitive function by or before middle age. However, if these age-related changes are more severe or frequently occurring than those of other individuals in the same age group, they may be signs of mild cognitive impairment.

While mild cognitive impairment does not always progress to dementia or Alzheimer’s disease, those with MCI are more likely to develop dementia and other conditions involving significant cognitive decline.

Some lifestyle factors can impact cognitive function and play a role in the likelihood of developing dementia, Alzheimer’s disease, and similar conditions. Positive lifestyle changes like brain and memory training, regularly exercising, sleeping well, engaging in social activities, and eating a healthy diet with plenty of “brain foods” can support overall brain health and improve cognitive function. As such, incorporating these lifestyle changes into daily life may help slow age-related cognitive decline, improve cognitive performance, and lower the risk of dementia and Alzheimer’s disease.

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Health

Collagen and women’s health: A look at science-backed benefits

Discover how collagen can transform your health beyond skin deep.

You've probably seen hundreds of advertisements for collagen supplements and beauty products, hailing their skin health benefits. However, the relationship between women’s health and collagen goes far beyond rejuvenating the skin.

Collagen is a protein. It’s one of the most abundant proteins in the body, providing structure, strength, and support to blood vessels, skin, bones, corneas, and connective tissues, such as tendons and cartilage. Therefore, collagen is critical in many body processes, including new cell growth, wound healing, blood clotting, and organ protection. It’s also essential to skin elasticity, strength, and structure.

As we age, collagen production slows, and collagen degradation increases. The process accelerates after menopause. Lifestyle changes—such as stopping smoking, eating collagen-rich foods, and using adequate sun protection—can slow collagen loss.

Join us as we explore the types and benefits of collagen, including skin health support and enhanced bone mineral density. We’ll also talk about how making dietary changes and incorporating collagen supplements into your routine can help you maintain healthy collagen levels and possibly improve your overall wellness.

What Is collagen?

Collagen is a protein consisting of amino acids, which are the building blocks of protein. As the most abundant protein in the human body, collagen accounts for approximately 30% of the body's total protein. Its structure comprises three amino acid chains, each consisting of 1,050 amino acids, tightly wound to form a triple helix that can withstand stress.

Its primary role is to provide structural support to connective tissues. Thanks to its rigidity and resistance to stretching, the collagen matrix is ideal for supporting bones, ligaments, skin, and tendons.

Collagen types

There are 28 types of collagen, each with a unique molecular structure. Types I, II, III, IV, and V are the most common collagens found throughout the body.

Type I

The most abundant protein form making up 90% of the body's collagen; type I collagen is essential for maintaining tissue integrity. Its fibers are densely packed to provide structure to bones, tendons, skin, and ligaments. Mutations in the genes for type I collagen synthesis cause osteogenesis imperfecta (brittle bone disease) and Ehlers-Danlos syndrome, which can negatively affect connective tissue, joint, and skin health.

Type II

Type II collagen, found in cartilage, is important in joint support. Mutations in type II collagen production can result in various forms of chondrodysplasia, which can cause early-onset osteoarthritis.

Type III

Found primarily in reticular fibers (connective tissue networks found in many organs), blood vessels, and muscles, type III collagen plays a role in the body’s inflammation response to lung injury, liver disease, hernia, and vascular disorders. Type III collagen mutations have been linked to aneurysms, poor circulation, and Ehlers-Danlos syndrome.

Type IV

Type IV collagen in some skin cells and layers helps signal several bodily functions. Mutations in this type of collagen production can cause Alport syndrome, a chronic kidney disease.

Type V

Collagen type V is crucial in connective tissue health and forming placenta cell membranes. It’s found in some skin cells and the corneas. Type V collagen mutations are associated with diseases of the connective tissues, including Ehlers-Danos syndrome.

How does your body make collagen?

Collagen synthesis occurs primarily in specialized cells known as fibroblasts. Procollagen, a precursor to collagen made from the amino acids proline and glycine, is secreted by the cells and processed in the endoplasmic reticulum and Golgi body (two cell organelles) to create amino acid peptide chains.

Once they exit the cell, the peptide chains separate to form tropocollagen. These tropocollagen molecules bond together to form collagen fibrils, and multiple collagen fibrils form collagen fibers. In addition to amino acids, collagen production requires nutrients, including iron, zinc, vitamin C, and silicon.

Potential benefits of collagen for women's health

Collagen is a protein that provides structural support and strength to tissues throughout the body. As such, it’s associated with wound healing and various other health benefits, including:

Improved skin elasticity

Collagen is the main component of skin. As collagen levels decrease with age, the skin loses some of its structure, firmness, and elasticity.

Several studies demonstrate that oral collagen supplements can improve skin health by increasing skin elasticity, hydration, and collagen density while reducing the appearance of wrinkles.

Enhanced joint health

Low estrogen levels are known to accelerate cartilage damage, which explains the increased incidence of osteoarthritis and decreased joint health after menopause.

Type II collagen is the main component of cartilage tissue and has potential as a treatment for osteoarthritis. Studies indicate that collagen peptide supplementation can support healthy joints by stimulating collagen tissue regeneration, reducing joint pain, and preventing bone loss, potentially delaying or preventing the onset of osteoarthritis.

Heart health support

Clinical studies indicate that hydrolyzed collagen supplements may help improve blood pressure. One study suggests a significant reduction in diastolic blood pressure in hypertensive patients taking collagen supplements daily for three months.

Early research demonstrates that collagen peptide supplementation can improve the ratio of high-density lipoprotein cholesterol (good cholesterol) and low-density lipoprotein cholesterol (bad cholesterol), which can help reduce the risk of developing atherosclerosis and other heart conditions.

Improved gut health

Among their many health benefits, collagen peptides have potential as prebiotics and can help regulate the composition of the gut microbiome. Furthermore, collagen peptide supplements can positively impact metabolism and gastrointestinal balance by influencing barrier function and immune responses.

Collagen peptides can help reduce the symptoms of metabolic disorders by supporting and maintaining the balance of gut microorganisms and stimulating anti-inflammatory and antioxidant properties.

Increased bone mass

Another common women's health concern is osteoporosis. Bone density starts to decrease around the time of menopause due to lower levels of estrogen, increasing the risk of osteoporosis.

Human and animal studies suggest collagen peptides can increase bone mass, strength, and density. As such, collagen supplements may benefit osteoporosis patients.

Furthermore, diet-induced weight loss is associated with reduced bone mineral density and health, possibly mitigable with collagen supplementation.

Weight loss aid

High-protein diets can assist with weight loss and maintenance in medically overweight individuals, and collagen supplements can increase protein intake.

A study in high-fat diet-induced obese mice given fish collagen peptides found a reduction in many obesity signs, including abdominal fat, weight gain, and high blood glucose levels. These changes are attributed to the effect of collagen peptides on gut microorganisms.

Increased muscle mass

Sarcopenia, a reduction in muscle mass and muscle function due to age or inactivity, can occur when estrogen levels decline around menopause. This decrease in muscle mass can also increase cellulite.

A study on the impact of specific bioactive collagen peptides on cellulite morphology indicates that women between 24 and 50 years old who take collagen supplements every day for six months increase muscle mass and decrease cellulite.

Brain health support

The role of collagen in brain health is a relatively new area of research. It's theorized that collagen's amino acid profile could benefit the brain. For example, glycine is believed to have a calming effect on the brain, which may help promote sleep.

A pilot study reported that daily hydrolyzed collagen administration for four weeks improved cognitive function by changing brain structure.

Boosted hair and nail strength

The impact of collagen supplements on skin health has been extensively researched, but less is known about the link between collagen and hair and nails.

Although primarily comprised of keratin, some small studies indicate that a collagen supplement could help improve nail growth and strength, benefiting those with brittle nails. For example, an observational study reported daily collagen supplementation resulted in a 42% decrease in broken nail frequency and a 12% increase in nail growth. However, more research and larger-scale studies are needed to establish a definitive link between collagen supplements and nail strength.

The influence of collagen supplements on hair growth and health is also limited, but there is some supporting evidence. According to a 2021 study, taking collagen supplements daily for 16 weeks resulted in a 31% increase in the growth of new hair follicle cells and a significant increase in hair thickness in healthy women between 39 and 75 years old.

How to get more collagen

The body makes its own collagen; however, collagen production slows down with age (particularly after menopause), and existing collagen breaks down faster. Fortunately, there are ways to potentially boost collagen levels in the body, such as eating foods high in collagen—like pork skin and eggs—and collagen supplementation.

Eating collagen-rich foods

Contemporary diets often lack collagen, a key nutrient essential to overall health and various bodily processes. By incorporating high-protein, collagen-rich foods into your diet as part of a healthy lifestyle, you may be able to improve your skin health and bone mineral density and enjoy other benefits of collagen.

When consumed, collagen is broken down into amino acids in the stomach. These amino acids are then absorbed and distributed throughout the body where protein is needed. Some collagen-abundant, protein-rich foods include:

Tough cuts of meat with a high concentration of connective tissue (e.g., brisket and chuck steak)
Pork skin (also known as pork rinds)
Bone broth
Gelatin

Foods that contain the raw ingredients for collagen synthesis—such as peptides and free amino acids—are recommended as part of a balanced diet, such as:

Fish
Red meat
Poultry
Dairy
Eggs
Legumes
Soy

Collagen production also requires zinc and vitamin C. Good sources of zinc include nuts, seeds, shellfish, legumes, and whole grains; vitamin C can be found in leafy greens, bell peppers, citrus fruits, and berries.

Taking collagen supplements

Eating foods high in amino acids and collagen isn’t enough for some individuals to maintain healthy collagen levels. In such cases, taking collagen supplements can be beneficial. Some popular choices for collagen supplementation include collagen drinks and powders. Many consumers opt for the convenience of collagen capsules.

Collagen first appeared in skin care products, many of which claimed to improve skin health by boosting elasticity and moisture. However, collagen fibers are too large to penetrate the skin, and current research does not suggest that shorter chains of collagen—known as collagen peptides—can penetrate the deeper layers of the skin. That said, it is questionable whether these topical collagen products are as effective as other types of collagen supplements.

Oral collagen supplementation is more likely to result in effective absorption and utilization by the body. As such, collagen drinks, pills, and powders are becoming increasingly popular for those seeking collagen benefits. Most collagen supplements contain hydrolyzed collagen or collagen peptides, broken-down collagen types that are easier to absorb.

Sources of collagen in collagen supplements

Collagen peptides are smaller, simpler forms of collagen, easier for the body to absorb. As such, it is no surprise that most collagen supplements contain collagen peptides. Here are some of the most common sources of collagen peptides used in the production of collagen supplements:

Bovine collagen

Rich in glycine and proline, bovine collagen contains two types—type I and type III—and is believed to be good for joint, bone, and gut health.

Marine collagen

High in glycine and proline, marine collagen is typically derived from fish skin and contains type II collagen. It promotes bone, joint, and gut health and can boost skin hydration and elasticity. Marine collagen is more bioavailable than bovine collagen, which is absorbed more quickly and efficiently.

Plant collagen

Suitable for vegans and vegetarians, plant collagen is not technically collagen. Rather, it contains ingredients that support collagen production, such as vitamin C, zinc, copper, and amino acids.

Risks of taking collagen supplements

Like all supplements, a collagen supplement can have adverse effects and safety concerns.

Potential side effects of collagen supplements

Most individuals enjoy the benefits of collagen through oral collagen supplements without experiencing any ill effects. However, there are some potential side effects to be aware of when taking collagen supplements, including:

Nausea
Flatulence
Indigestion

Although collagen is generally considered safe, collagen supplements can contain additional ingredients that may cause adverse reactions, so it is wise to consult a healthcare professional before you take a collagen supplement.

Potential safety concerns of collagen supplements

Just because collagen supplements have minimal reported side effects does not mean they are completely safe. Some people may have an allergic reaction to the ingredients in collagen supplements. For example, individuals allergic to shellfish can experience anaphylaxis if they take marine collagen supplements.

Collagen supplementation also carries a slight risk of disease transmission. Collagen supplements formulated with porcine and bovine collagen carry a small risk of transmitting zoonotic illnesses like bovine spongiform encephalopathy (also known as “mad cow disease”).

Before taking collagen supplements, it is important to check the ingredients of your chosen collagen supplement and consult your doctor to minimize safety risks and potential drug interactions.

Conclusion

Collagen is the most abundant protein in the body and is the building block of bones, connective tissues, skin, and muscles. For decades, collagen peptides have been applauded for their potential to improve skin elasticity and overall skin health. However, the benefits of collagen are not limited to skin hydration and health. This key structural protein provides strength and support to many tissues throughout the body. As such, collagen's potential health benefits are not merely skin-deep.

Collagen benefits cannot be overstated. It can increase muscle mass and improve overall muscle health, strengthen blood vessels, support healthy joints and reduce joint pain, increase skin moisture, enhance bone health, strengthen hair and nails, and so much more.

However, collagen production slows, and existing collagen breaks down as we age—particularly after menopause. In addition to eating collagen-rich foods like bone broth, incorporating collagen peptide supplements into your routine can help you maintain healthy levels of this key nutrient.

Just remember to shop around for the best collagen supplement for your needs and check the ingredient labels for common allergens and any ingredients that conflict with your dietary restrictions or preferences. Also, be sure to consult your healthcare provider before taking collagen supplements, especially if you have medical conditions or are taking medications.

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