Does taking collagen really help?
Do I take collagen peptides?
YES
(in my coffee every morning) š¤©
I get asked this question oftenā¦..
So, why do I take collagen peptides, what kind do I take, and how do I take them?
As many of you know, I have a physical challenge that Iām continually aware of and strive to live a lifestyle that supports my personal health and healing. Hence, the collagen discussion today š
Today, Iāll share with you my why, what and how, so you can consider if collagen peptides are something you might want to consider and whether you would benefit from them. NOTE: Iām not promoting any specific product, just the research and science.
Before I share my collagen tips, if you missed last weekās blog onāHeatstroke, staying safe š„µāļøš„µā, you can use this link, Here.
ššŖš¤© OK, letās get started š¤©šŖš
WHAT IS COLLAGEN
Collagen is the most abundant protein in your body. Itās the main component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles. It has many important functions, including providing your skin with structure and strengthening your bones.
You can get collagen from foods like pork skin and bone broth, but collagen supplements have also become popular. Most are hydrolyzed, which means the collagen has been broken down to make it easier to absorb.
These supplements come primarily in powder form but are also available in capsules. The types of collagen found in supplements vary ā some contain one or two types, while others contain up to five.
Collagen is a key component in bones, skin, muscles, and other body parts. It may help improve skin health, relieve joint pain, and prevent bone loss, among other things.
Collagen is what keeps our skin from sagging, giving us that plump, youthful look.
Your body makes collagen, and itās important for healthy joints, skin, bones, muscles, and more. But as you age (when itās harder for your body to make collagen), the collagen you have begins to break down. So, you may be considering collagen supplements and wondering how much they really help.
For women, they can lose up to 30% of their collagen production in the first 5 years of menopause.
Because we lose collagen as we age, many are using collagen supplements as part of an anti-aging regimen.
HOW CAN I TELL IF MY COLLAGEN LEVEL IS DECREASING?
Collagen canāt be measured ā for instance, in a blood test ā but there are signs that your collagen level is decreasing. These signs and symptoms include:
Skin thatās wrinkled, crepey or sagging.
Hallowing in and around your eyes and face.
Shrinking, weakening muscles and muscle aches.
Stiffer, less flexible tendons and ligaments.
Joint pain or osteoarthritis due to worn cartilage.
Loss of mobility due to joint damage or stiffness.
Gastrointestinal problems due to thinning of the lining of your digestive tract.
Problems with blood flow.
WHAT FOODS ARE RICH IN COLLAGEN?
Collagen may be found in or derived from animal products. Foods that contain collagen include:
gelatin
bone broth
connective tissues of animals
chicken skin
pork skin
beef
fish
Vitamin C is crucial for collagen synthesis. There are many foods that are high in Vitamin C, like citrus fruits, broccoli, strawberries, and many others.
Avoid these factors, which can decrease collagen levels in your body:
Smoking. Smoking decreases collagen production. It damages collagen and elastin, leading to wrinkles and slow wound healing. Nicotine constricts blood vessels near your skinās surface, preventing the delivery of oxygen and nutrients.
Eating too much sugar and refined carbs. Sugar attaches to proteins to form advanced glycation end products. These molecules damage nearby proteins and cause collagen to become weak, dry and brittle.
Exposure to ultraviolet light. Too much sunlight reduces collagen production and causes collagen to break down more rapidly. Ultraviolet sunlight causes wrinkles. Avoid excessive sun exposure and always wear sunscreen (SPF 30 and higher) when youāre outside.
WHAT ARE COLLAGEN PEPTIDES?
Collagen peptides are small pieces of animal collagen. Collagen canāt be absorbed in a whole form. It has to be broken down into smaller peptides or amino acids. Oral collagen supplements come in the form of pills and powders. They usually contain two or three amino acids. They are sold as collagen peptides or hydrolyzed collagen. Collagen peptides are absorbed through your gastrointestinal tract.
WHAT ARE THE BENEFITS OF TAKING COLLAGEN?
Skin Health:
Collagen is a major component of your skin. It plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles. You can read the research, HERE.
Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness. One review focusing mostly on women found that taking 1ā12 grams of collagen per day for 4ā12 weeks led to improvements in skin elasticity and hydration.
These supplements may work by stimulating your body to produce collagen and other proteins that help structure your skin, including elastin and fibrillin.
Joint Pain:
As you age, the amount of collagen in your body decreases, and your risk increases for joint disorders such as osteoarthritis. Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain.
A review of studies in people with osteoarthritis found that taking collagen led to significant improvements in joint stiffness but not pain or functional limitation.
Researchers suggest supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen which may lead to lower inflammation, better joint support, and reduced pain. You can read more on PubMed, HERE.
Bone Loss:
Your bones are made mostly of collagen. As you age, collagen deteriorates, and your bone mass decreases. This may lead to conditions such as osteoporosis, which is characterized by low bone density and a higher risk of bone fractures.
Studies show that collagen supplements may help inhibit the bone breakdown that leads to osteoporosis.
In a 12-month study of postmenopausal women, some took a calcium and vitamin D supplement with 5 grams of collagen and others took a calcium and vitamin D supplement with no collagen daily.
Those taking the calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown and less loss of mineral bone density than those who took only the calcium and vitamin D.
Another study found similar results in 66 postmenopausal women who took 5 grams of collagen daily for 12 months. Participants who took the collagen had an increase of up to 7% in their bone mineral density (BMD), a measure of the density of minerals in bones. This is significant, you can read more on the research, HERE!
Muscle Mass:
As the most abundant protein in the body, collagen is an important component of skeletal muscle.
In a 12-week study, 26 older men with sarcopenia (the loss of muscle and strength that can happen when someone gets older and does less physical activity) took 15 grams of collagen while participating in an exercise program. Compared to men who exercised but didnāt take collagen, they gained significantly more muscle mass and strength. Read more, HERE.
Heart Health:
Researchers have theorized that collagen supplements may help reduce the risk of heart conditions.
Collagen provides structure to your arteries, the blood vessels that carry blood from your heart to the rest of your body.
Without enough collagen, arteries may become less flexible and elastic, which may lead to atherosclerosis, a disease characterized by the narrowing of your arteries. This condition may cause heart attacks and stroke.
In a 6-month study, 30 healthy adults took 16 grams of collagen daily. They had experienced a significant reduction in measures of artery stiffness from the studyās beginning to its end. Read the research, HERE.
Additionally, their levels of HDL (good) cholesterol rose by an average of 6%. HDL is an important factor in the risk of heart conditions, including atherosclerosis.
Gut Health:
Although no randomized controlled trials support this claim, some health professionals report that collagen supplements can treat. leaky gut syndrome, also called intestinal permeability. Individuals report collagen helps, but research is needed.
Hair and Nails:
Taking collagen may increase. the strength of your nails. While more research is needed to support collagenās effect on hair, people report that taking collagen may help your hair avoid breaking as easily.
Brain Health:
While no studies have examined the role of collagen supplements in brain health, some people claim that they improve mood and reduce anxiety symptoms.
Weight Loss:
Proponents believe that collagen supplements may promote weight loss and faster metabolism. However, no studies support these claims. Although these potential effects are promising, more research is needed before formal conclusions can be made.
How long does it take to see results from collagen supplements?
Collagen turnover is a slow process. Most studies use a minimum of 8 weeks to assess collagenās effects on skin health and joint pain relief, but other studies use longer periods, such as 12 months, for bone health.
Is it good to take collagen every day?
Itās probably fine to take supplements containing collagen daily, and few side effects have been reported.
Is collagen safe for your kidneys?
If you have kidney stones or are at risk for them, you may want to avoid collagen supplements. They contain an amino acid called hydroxyproline that is converted into oxalate in your body. Too much oxalate may lead to kidney stones.
THE BOTTOM LINE
āIāve always said that I will never let an old person into my body. That is, I donāt believe in āthinkingā old. Donāt program yourself to break down as you age with thoughts that decline is inevitable.ā ~Wayne Dyer
You can always help your body make collagen naturally by eating a well-balanced diet full of healthy foods. A well-balanced diet includes chicken, beef, fish, dairy, eggs, beans, leafy greens, other vegetables, whole grains and citrus fruits. To improve damage to the collagen in your skin, donāt smoke, avoid second-hand smoke and wear sunscreen every day.
Collagen supplements are associated with several health benefits and very few known risks. Supplements may increase muscle mass, prevent bone loss, relieve joint pain, and improve skin health by reducing wrinkles and dryness.
While other benefits may exist, most claims about weight loss, gut health, and brain health arenāt backed by research. Although several foods contain collagen, itās unknown whether these foods offer the same benefits as supplements.
So, yes, I take collagen EVERY day dissolved in my coffee first thing in the morning! I alternate between animal and marine collagen every week. After researching the cleanest and most organic source of collagen peptides, Iām currently using Vital Proteins Collagen Peptides.
As always, if youād like to talk more about what we covered in my newsletter today, make an appointment with me using the link:HERE.
Or, you can give me a call at (973) 210-3838
I want to hear from you! What questions or insights do you have about your Collagen? Did you find this newsletter helpful?
Share your thoughts in the comments on our
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