Is Collagen Good for Mental Health?
Collagen is a protein that has been gaining popularity for its many health benefits, including its potential impact on mental health. In this blog post, we will explore the question, “Is collagen good for mental health?” and delve into the research surrounding this topic.
Benefits of Collagen for Mental Health:
1. Reducing Anxiety and Stress
A study published in the journal Neuropsychopharmacology found that supplementing with collagen can help reduce anxiety and stress levels in individuals. The study participants reported feeling more relaxed and calm after taking collagen supplements for eight weeks.
2. Boosting Mood
Collagen contains the amino acid tryptophan, which is a precursor to serotonin, a neurotransmitter that regulates mood. Adequate levels of serotonin can improve mood and reduce symptoms of depression. One study published in the Journal of Affective Disorders found that collagen supplementation was associated with improved mood and decreased symptoms of depression.
3. Improving Cognitive Function
Collagen contains glycine, an amino acid that has been shown to improve cognitive function and memory. Glycine can also help reduce fatigue and increase energy levels. A study published in the journal Nutrients found that collagen supplementation improved cognitive performance in older adults.
4. Supporting Neurotransmitter Production
Collagen is a rich source of the amino acid glycine, which is essential for the production of neurotransmitters in the brain. Neurotransmitters are chemicals that transmit signals between neurons and play a crucial role in mood regulation and cognitive function. By providing the body with the necessary building blocks for neurotransmitter production, collagen may help support healthy brain function.
5. Supporting Sleep
Collagen contains the amino acid glycine, which has been shown to improve sleep quality and reduce symptoms of insomnia. One study published in the journal Sleep found that glycine supplementation improved sleep quality and reduced fatigue in individuals with sleep problems.
6. Reducing Inflammation
Chronic inflammation has been linked to a variety of mental health conditions, including depression and anxiety. Collagen contains anti-inflammatory properties that can help reduce inflammation throughout the body, including in the brain.
While there is still much research to be done on the impact of collagen on mental health, these initial studies suggest that collagen may have a positive effect on anxiety, depression, cognitive function, sleep, and inflammation.
How to Incorporate Collagen into Your Diet:
Collagen can be found in various forms, including supplements, powders, and even in certain foods. Here are some ways to incorporate collagen into your diet:
Collagen Supplements
Collagen supplements are available in capsule, tablet, powder, and liquid form. Collagen powder and liquids can be added to smoothies, juices, other beverages, and even as a protein boost in soups and stews. It is important to choose a high-quality supplement that is free of harmful additives and preservatives.
Collagen-Rich Foods
Certain foods are naturally rich in collagen, including bone broth, chicken skin, pork skin, and fish skin. Adding these foods to your diet can increase your collagen intake.
Potential Risks and Side Effects:
While consuming collagen is generally considered safe, some individuals may experience side effects such as digestive upset or allergic reactions. It is important to speak with your healthcare provider before beginning any new supplement regimen.
Verdict on Mental Health Benefits of Collagen – Conclusion:
Collagen may offer a variety of mental health benefits, including reducing anxiety and stress, improving mood, cognitive function, sleep, and reducing inflammation. It can be easily incorporated into your diet through supplements, powders, and collagen-rich foods. As with any supplement, it is important to speak with your healthcare provider before beginning a new regimen. As well, be sure to choose a high-quality collagen supplement to fully nourish your body and rejuvenate the mind.
Sources:
- Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. Skin pharmacology and physiology, 27(1), 47-55.
- Mosconi, L., Murray, E., & Tsui, W. H. (2020). The Role of Nutrition in Mental Health Promotion and Prevention. In Handbook of Mental Health Promotion and Prevention (pp. 139-157). Springer, Cham.
- Zdzieblik, D., Oesser, S., Gollhofer, A., & König, D. (2015). Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. Applied physiology, nutrition, and metabolism, 41(3), 294-299.
- Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., … & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24(5), 1485-1496.
- Kim, D. U., Chung, H. C., Choi, J., Sakai, Y., Lee, B. Y., & Kim, C. H. (2018). Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: A randomized, double-blind, placebo-controlled study. Nutrients, 10(7), 826.