Tag Archives: nutrition

Do Collagen Supplements Work?

Do-Collagen-Supplements-Work

If you’re reading this, you probably already know that collagen is the protein that binds tissues in all fish and animals, including humans. In fact, it is the basis of our connective tissues—including our skin, tendons, ligaments and cartilage.

Sadly for us, however, collagen begins to break down as we age. After about age twenty, our bodies simply don’t replace collagen at the same rate. In fact, our bodies produce an enzyme called collagenase that destroys collagen.

In light of this, it makes intuitive sense that ingesting collagen, such as marine collagen supplements, would help to sustain a higher quantity of collagen within our bodies—thus supporting our bones, tendons, joints and skin.

But do collagen supplements work?

Well, there are a number of studies that say yes—not to mention thousands of personal accounts. But before we get into them, let’s review why you would want to take fish collagen supplements —or any other collagen—to begin with.
Why Supplement With Collagen?

Collagen supplements support the body’s natural process. Collagen is essential for maintaining and repairing our bones, tendons and joints. We also need collagen to maintain youthful, hydrated skin.

Our bodies actually produce collagen on their own, primarily out of the amino acids proline, glycine and lysine. However, as mentioned, our bodies stop producing collagen as efficiently after around age twenty.

That’s where supplementation can make a big difference in supporting our skin health. You see, collagen in concentrated in fish skin and animal ligaments. So, when we eat fish collagen supplements or bovine collagen supplements, we are ingesting a wide variety of amino acids, which our bodies use to make collagen.

The more collagen the better, because it can help plump our skin, diminish wrinkles and lines, and give us an overall fresh skin look. It can also possibly help diminish joint pain and arthritis and support overall healthy aging.

How Do Collagen Supplements Work?

Well we know the more collagen our bodies make, the better—but do collagen supplements work? While there are not a ton of studies looking into the efficacy of collagen supplements as of yet, there are several that show very promising results.

These studies have shown that skin does in fact become more elastic with continued use, bones become denser and the overall hydration of the body is improved.

For example, in one study, 75 women, aged 35 or older, were split up into two groups. Over the course of 12 weeks, one group was given 2.5 grams of collagen peptides (combined with vitamin C, biotin and several other nutrients), while the other group was given a placebo. The group given the collagen peptides had significantly improved skin hydration, elasticity and skin density as compared to the placebo group.

Similarly, in another study, some participants were given 1000mg of a low molecular weight collagen while others were given a placebo. Skin hydration and elasticity was significantly higher in the group receiving collagen after 12 weeks than in the placebo group.

In yet another study, in which researchers looked specifically at eye wrinkles, 114 women age 45-65 were given either 2.5 g of a bioactive collagen peptide or a placebo. The women who were receiving the collagen once again showed significant reduction in wrinkles as compared to the placebo group.
These studies indicate that collagen can indeed improve skin through plumping and minimizing lines.

There are also several studies, such as this one, that indicate that collagen can also help to ease arthritis and joint pain. Given this evidence, it does seem that collagen supplements do indeed work.

How to Get the Most Out Of Your Collagen Supplement

When choosing a collagen supplement, there are few things to consider to ensure you’re getting the most out of your supplement.

For one thing, you want to find high quality collagen that allows for maximum absorption. Collagen peptides, such as marine collagen peptides powder, work really well with our digestion because they are comprised of shorter chains of amino acids—thus making them more easily absorbed into the body than other types of collagen.

You’ll also want to consider that collagen supplementation is a long game commitment. Remember collagenase? That pesky enzyme that destroys collagen? Well—your body will continue to produce that forever. Therefore, you’ll want to continue taking your marine collagen supplements forever, too, to counteract the effects. Taking collagen supplements can’t hurt you. Just be sure to take the appropriate dose as recommended on your supplements.

What Else Can You Do to Improve Your Collagen?

In addition to supplementing with collagen such as marine collagen peptides powder, there are other things you can do to support healthy skin and joints.
As mentioned before, the body uses amino acids to produce collagen.

These amino acids come from proteins. Therefore, being sure to incorporate plenty of protein from fish, eggs or beans into your diet will be helpful for maintaining beautiful skin and healthy tendons and joints.

Vitamin C is also essential for collagen production, so be sure you get plenty of fruit and vegetables that are high in this nutrient.
Furthermore, you can incorporate natural sources of collagen into your diet! Eat plenty of bone broth, and always eat your fish skin!

Should You Supplement?

Collagen supplementation certainly won’t hurt you and could very well help.
There is evidence that collagen supplementation supports healthy, youthful skin. Supplementing may help your body maintain strong levels of collagen, thus helping to hydrate your entire body and plump your skin.

If you choose to supplement with collagen, just remember that healthy skin and body also requires a healthy diet that includes lots of vegetables and protein.

What is Collagen Good for?

The-Right-Dose-Marine-Collagen

Collagen, it’s the most common protein in the body, providing structure to your skin, and strength to your muscles, ligaments, and bones.

Many people are becoming aware about the importance of collagen for overall health and have sought ways to increase collagen through both food choices and supplementation. In this article, we will discuss the role that collagen plays in the body and the effects supplementing with collagen can have.

 

WHAT IS COLLAGEN?

Collagen is a structural protein made up of amino acids. Almost every part of our body uses collagen in some way, and as we get older our natural collagen production steadily decreases. Our bodies are in a constant state of repair and regeneration, in which collagen plays a crucial role.

But as our collagen production decreases, this process becomes more challenging, we don’t feel as energetic as we did when we were young, our skin can become dry, showing fine lines and wrinkles, and injuries take longer to heal.

Although aging is inevitable, there are ways to slow this process down by stimulating our own collagen production, consuming collagen rich foods and by taking high quality collagen supplements.

 

WHAT DOES COLLAGEN DO?

Did you know that there are 28 different types of collagen in the body? Although this is true, Type I collagen is by far the most prevalent accounting for approximately 90% of all the collagen we have.

Type I collagen is critically important for skin elasticity, hydration and appearance, hair quality and abundance, and nail quality and growth. It is also important for our muscles, ligaments, bones, and even digestion.

In addition to Type I collagen, Types II, III, and IV are also prevalent and required for maintaining and repairing cartilage, vital organs like the heart and kidneys, our veins, blood vessels, and eyes. The essential role that collagen plays in our bodies has been studied extensively, and in addition collagen supplementation has been shown that it can lead to dramatic health improvements.

However, for collagen supplementation to be effective, it needs to be taken in high enough quantities, and also needs to be in a form that is easily absorbed by the body. This brings us to collagen peptides.

 

WHAT ARE COLLAGEN PEPTIDES?

Collagen peptides are collagen proteins that have been broken down into smaller pieces making them more bioavailable for the body, or in other words, easier to use. This is important because the more bioavailable the collagen proteins are, the less you need to take to achieve results. How is this achieved? Through a process called Hydrolysis.

Hydrolysis uses water to break down the collagen proteins amino acid chain down to their smallest and most usable form, without using toxic chemicals, and what remains are hydrolyzed collagen peptides, the good stuff! This incredible process is how most collagen peptide supplements are made. However not all collagen supplements are created equal as there are vast differences in both collagen sources and methods of hydrolyzation.

 

BEEF vs MARINE COLLAGEN?

Most collagen supplements are made from either beef collagen or fish collagen. However, when it comes to bioavailability, fish collagen peptides are up to 50% more bioavailable than beef collagen peptides. In addition, marine collagen peptides are a much higher source of Type I collagen, the most abundant type of collagen in the body, and utilized by numerous processes affecting both our health and appearance.

Hydrolyzed marine collagen peptides are also far easier to dissolve into liquids, which makes it a more versatile supplement as its relatively simple to mix into any drink or meal.

 

THE BENEFITS OF COLLAGEN?

SKIN:  Collagen helps to rehydrate the skin and increases the production of new skin cells. Collagen can also reduce fine lines and wrinkles leading to smoother and younger looking skin.

HAIR:Collagen can slow down and reverse hair loss, increase scalp coverage, and will often lead to thicker and fuller hair quality.

NAILS: Collagen promotes stronger nail quality, less chipping, and faster growth.

BONES:Collagen helps strengthen and protect bones, making them less brittle, and faster to heal if damaged.

MUSCLES:Collagen can help with increasing muscle mass and overall strength.

GUT HEALTH: Collagen is important for both digestive processes and has been shown to help with intestinal repair.

 

HOW MUCH COLLAGEN DO YOU NEED?

When it comes to supplementing with collagen, the amount you need is higher than many people realize. This is not a supplement that you can take a couple of capsules a day and see dramatic improvements. Collagen is a food, super high in protein, and packed with amino acids.

Marine Collagen Peptides Powder for example, is the most bioavailable collagen available – however studies have shown that to achieve maximum results, you need to take on average 10 grams per day, that’s 10,000mg!

Fortunately, due to hydrolyzation, most marine collagen peptide powder will dissolve in liquid, so adding this amount to your morning coffee or mixing it into food is easy. Marine collagen is also totally carb free, so it won’t spike your blood sugar and your diet.

 

WHO SHOULD TAKE COLLAGEN SUPPLEMENTS?

As collagen is so beneficial to humans in general, almost anyone can take and benefit from collagen supplements. There are exceptions, however. If someone is allergic to fish for example, taking marine collagen is a bad idea and could lead to a reaction. In addition, pregnant women should ask their doctor before adding collagen or any other supplement to their diet just to be extra safe.

It is also worth noting, collagen is not a vegan product as it only comes from animals, although some vegetarians may consider it acceptable depending on their individual approach. If you are adhering to a Paleo or Keto diet, you are in luck as collagen fits in perfectly with these. Marine collagen is also a good choice for those on a Pescatarian (fish) diet.

 

CONCLUSION

Collagen is without a doubt one of the most important proteins in our body, but what is collagen good for?

it essentially holds our body’s together, helps us move, and keeps us looking young. But as we age, our natural collagen production declines, leading to an older appearance and a less functional body.

Supplementing with collagen however, especially with hydrolyzed marine collagen peptides powder, can boost our collagen levels helping us to look younger and feel better!

The Dangers of Gluten: Why You Should Avoid It

The-Dangers-of-Gluten-Why-You-Should-Avoid-It

Gluten is a protein that is found in wheat, barley, and rye.

For some people, gluten can be extremely harmful and cause health problems like Celiac disease. Others may not have any health issues with gluten, but still choose to avoid it because they feel better when they do. If you are thinking about cutting gluten out of your diet, here are some reasons why you should consider it too.

Gluten and digestive problems

If you have Celiac disease, gluten will damage the lining of your small intestine and prevent it from absorbing nutrients properly. This can lead to a host of other health problems, including malnutrition, anemia, osteoporosis, and even cancer.

Have you ever noticed that you feel tired and bloated after eating a lot of bread or pasta? That’s because gluten is actually causing inflammation in your body

Although serious, Celiac disease is relatively rare, however even if you don’t have Celiac disease, gluten can still cause digestive problems like bloating, gas, inflammation, and diarrhea, and make conditions such as leaky gut even worse. Have you ever noticed that you feel tired and bloated after eating a lot of bread or pasta? That’s because gluten is actually causing inflammation in your body. This can lead to fatigue and brain fog.

Gluten and disease

Autoimmune diseases are conditions where your immune system attacks healthy cells in your body by mistake. Some research suggests that gluten may play a role in triggering or worsening autoimmune diseases like rheumatoid arthritis, Hashimoto’s thyroiditis, and lupus. If you have an autoimmune disease, cutting out gluten should be high on your list to help manage these conditions.

There is a growing body of evidence that suggests there is a link between gluten and mental health problems like anxiety, depression, and schizophrenia. This may be due to the fact that gluten can cause inflammation in the brain which could make symptoms worse. Mental health problems are complex by nature, however improving overall nutrition and reducing gluten can be an important part of recovery.

Even though gluten is hard to avoid, fortunately there are so many gluten free food options now, that cutting out gluten is easier than ever. And, with all of the health benefits, it’s definitely worth it!

The Truth about Vitamin B12: What It Is, and How to Get Enough

The-Truth-about-B12-What-it-is-and-how-to-get-enough

You’ve probably heard that Vitamin B12 is important for our health, but do you know why?

This essential nutrient is responsible for a wide range of functions in the body, from keeping our energy levels up to maintaining healthy DNA. A deficiency in Vitamin B12 can lead to some very severe health problems, so it’s important to make sure you’re getting enough. In this article, we’ll take a closer look at what Vitamin B12 does, how common deficiencies are, and ways to get more of this vital nutrient into your diet.

Deficiencies in B12 can lead to fatigue, brain fog, hormone imbalance, depression, physical disability and even death!

Vitamin B12 is essential for the proper function of our nervous system. It helps to keep our energy levels up and aids in the production of red blood cells. B12 is also involved in the synthesis of DNA, which makes it critically important for cell growth and development. Deficiencies in B12 can lead to fatigue, brain fog, hormone imbalance, anemia, depression, physical disability and even death!

Vitamin B12 deficiencies are becoming more prevalent, and they are also much more common in certain groups of people such as vegans and vegetarians. The reason they are at a higher risk for B12 deficiency is because this vital nutrient is found only in animal products. Elderly people are also at an increased risk, as our bodies absorb less B12 as we age.

How do we know if we are B12 deficient?

Due to the vast array of symptoms that B12 deficiency can exhibit, making the connection can be difficult at first. Some people will have unexplained fatigue and weakness, or they may start to experience mental health issues that they never have previously. Sometimes it will represent as anemia, where the red blood cell count becomes very low which prevents enough oxygen form reaching the organs and other parts of the body. It’s important to take symptoms seriously and check if there is a B12 deficiency.

How can we test for B12 deficiency?

The most common test for B12 is the Serum B12 test which will essentially tell you how much B12 is within your blood stream. However, this test alone is not enough to establish or rule out a deficiency if symptoms are present. The serum B12 test only tells you how much B12 is in your serum, not if the B12 is being absorbed and utilized by the body, which is far more important.

The best way to know for sure if you have a B12 deficiency is to ask your doctor to test for both Methylmalonic Acid (MMA) and  Homocysteine. If either one or both of these tests are high, this is a strong indication of a functional deficiency in B12 and you may have pernicious anemia. Pernicious anemia is the autoimmune form of B12 deficiency and means the person is not effectively absorbing B12.

Intrinsic Factor

This is generally due to a lack of Intrinsic Factor which is a protein in the stomach that makes it possible to absorb B12 effectively. In these cases, a person will require B12 injections as their body does not have enough Intrinsic Factor to sufficiently absorb and utilize the B12 that they are consuming through their diet or supplements.

So now that we know a little more about what B12 is and why it’s so important, let’s talk about how to get enough of this vital nutrient. The best way to get Vitamin B12 is through animal products such as meat, fish, poultry, eggs and dairy. If you are vegan or vegetarian, you can still get B12 through injections or supplementation, but if you have any of the symptoms of B12 deficiency, it is best to consult with a doctor or holistic medical professional who can properly test for this.

B12 is critical to our overall health and deficiencies can lead to severe disease if left untreated. The good news is that B12 is usually easy to get through diet or supplementation, so help spread the word!

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