It’s a common curiosity whether certain supplements can influence our physical stature. Many people have pondered the idea of boosting their height by consuming substances like collagen. Collagen is a protein that forms a major component of our skin, hair, and nails. But does collagen actually increase height? We’ll uncover the answer in the following section.
What is collagen?
Collagen is a protein found in various parts of the body, including bones, muscles, skin, and tendons. It provides structure and strength to tissues and organs, contributing to their overall health and functionality. There are several types of collagen, but type I, II, and III are the most prevalent in the human body.
Type I collagen
This is the most abundant type of collagen in the body, accounting for approximately 90% of the body’s collagen. It is found in bones, tendons, skin, and other connective tissues. This type provides strength and support to these tissues, helping maintain their structural integrity.
Type II collagen
Type II collagen is primarily found in cartilage, the flexible connective tissue that cushions joints and provides support and shock absorption. Adding this kind of collagen to your diet helps keep up the structure and function of cartilage, contributing to your joint health and mobility.
Type III collagen
Type III is present in the skin, blood vessels, and internal organs. It is used for the same type I collagen.
Type IV, type V, and type VI collagen also have more specialized functions in the body, such as providing support to the basement membrane of epithelial tissues or contributing to the structure of the placenta during pregnancy.
Does collagen have any impact on height?
Collagen is an essential component in maintaining bone strength and integrity as it provides a framework for calcium and other minerals to attach to, forming strong and dense bones. This protein also helps absorb shock and resist deformation, preventing fractures and injuries. However, it does not have a direct impact on height growth. Because our height is determined by genetics, and the growth plates in our bones stop growing once we reach a certain age, typically around the end of puberty.
During puberty, growth hormones like human growth hormone (HGH) and insulin-like growth factor-1 (IGF-1) are responsible for stimulating the growth of bones and tissues. They are responsible for promoting the growth of long bones in the arms and legs, contributing to an increase in height.
Although collagen is necessary for maintaining bone strength and density, it cannot make your bones grow any longer than they are genetically programmed to. So, if you want to consume collagen supplements to support your bone health and prevent age-related bone loss, it will be fine. But remember that these products will not increase your height.
Since collagen is not a magic solution for height increase, you need to take it in conjunction with a healthy lifestyle. Keep scrolling to know more!
How to improve healthy bone growth?
A wholesome diet
Consuming collagen-rich foods from bone broth, beef, chicken, and fish may provide your body with the building blocks it needs to create collagen in your own body. Additionally, you should eat a balanced diet rich in essential nutrients, like protein, calcium, vitamin D, magnesium, and vitamin K, to strengthen bone growth and overall body development.
Collagen supplements
Taking collagen supplements is also necessary to improve your bone health as well as potentially better your posture and spinal alignment. They are available in various forms, including powders, capsules, and gummies. But note that the effectiveness of these products is still being studied, and more research is needed to determine their benefits and potential side effects.
Physical activities
Regular exercise is, of course, vital for building strong bones and promoting overall health. Try engaging in weight-bearing exercises, like running, jumping, and weightlifting, or focus on strengthening the core by practicing yoga poses.
Sleep
Growth hormone is produced by the pituitary gland, and its release is regulated by the sleep-wake cycle. Its levels are highest during deep sleep, which is why children and teenagers need to get enough sleep to support their growing bodies. During sleep, the body also repairs and regenerates tissues, including bone tissue. This means that having a good night every night might promote bone growth and development, which can contribute to overall height.
Posture
Poor posture can compress the spine and make you appear shorter. Also, it can lead to muscle imbalances and tension, which can contribute to back pain and discomfort. Hence, you have to focus on maintaining good posture throughout the day, including when sitting, standing, and walking.
What are the benefits of taking collagen?
Skin health
As we age, our body produces less collagen, which can lead to the formation of wrinkles and sagging skin. Supplementing with collagen might help improve skin elasticity, hydration, and texture. In a study of women aged 35-55, those who used a collagen supplement for eight weeks experienced a significant enhancement in their skin elasticity compared to those who did not [1].
Joint health
The wear and tear on our joints can lead to cartilage damage, resulting in joint pain and stiffness. Some research suggests that taking collagen might decrease joint pain and stiffness in people with conditions like osteoarthritis. In one study, individuals who took collagen for 24 weeks noticed a vital reduction in joint pain [2].
Bone health
Producing less collagen as we age might result in many issues, like decreased bone density and increased risk of fractures. So, you need to supplement this protein to deal with these problems as well as provide structure and strength for your bones. A study pointed out that postmenopausal women who used a collagen product for one year recognized a considerable increase in bone density [3].
Muscle mass
Supplementing with collagen may help improve muscle mass and strength, particularly when combined with exercise as it is rich in amino acids necessary for muscle growth and repair. Older men who participated in resistance training and added collagen to their diet got a remarkable increase in muscle mass compared to those who only participated in resistance training [4].
Gut health
Last but not least, collagen plays a key role in strengthening good gut bacteria growth and decreasing inflammation in the gut. According to a recent study, individuals who took a collagen supplement for 12 weeks found a significant reduction in gut inflammation [5].
The Final Word
Collagen plays a vital role in building and maintaining strong, healthy bones. However, it does not directly contribute to increased height or lengthening of the bones. That said, incorporating collagen into your diet can be beneficial for overall bone health, especially when combined with a balanced diet, regular exercise, and sufficient sleep. If you’re considering taking collagen supplements, it’s wise to consult with your healthcare provider first. They can advise you on whether supplementation is safe and appropriate for your specific needs and circumstances.
