OUR HEALTHY OUTSIDE STARTS FROM THE INSIDE

To athletes, protein has always been paramount. But for years, it seemed that only mavens of the beauty world — plastic surgeons, dermatologists and estheticians — harnessed the powers of one particular protein: collagen.

Known for smoothing the faces of Hollywood, collagen keeps skin looking younger and plumper via fillers and products.

But as researchers realized the powerful protein’s abilities weren’t confined to aesthetics and extended to performance, athletic ability and bodily health, talk about collagen made its way to the locker room.

“Collagen is the most abundant protein in the human body,” explains exercise physiologist and nutrition scientist Stacy Sims, Ph.D. It’s a required building block not just for healthy nails, hair and skin, but also for bones, tendons and ligaments.

Soon, everyone from runners to bodybuilders hunting for an edge started scooping powder forms of collagen, and collagen peptide products filled the aisles of supplement stores. But what exactly are collagen peptides, how do they benefit the fit-minded and how should you work them into your regimen? We talked to three experts to learn more.

What are collagen peptides?

A little primer: Collagen peptides are the amino acids that are collagen’s building blocks. They contain eight of the nine essential amino acids, says Sims.

“When cooked, collagen proteins get denatured and turn into what we know as gelatin,” explains Elizabeth McNear, R.D., C.S.S.D., director of performance nutrition at Cal Athletics. “This process is taken one step further to create even smaller pieces, while still maintaining the same amino acid complex, known as collagen peptides.” She adds that unlike gelatin, this form doesn’t gel and is easier to digest.

How are they beneficial for athletes?

The strongest use case for collagen peptides pertains to joint health, notes Sims. “Ingesting collagen peptides can dampen inflammation and reduce pain associated with degeneration of cartilage,” she says. While the exact mechanism is still debated, collagen peptides appear to block the pain and inflammation associated with joint damage.

Studies link the peptides to how healthy your tendons and ligaments are, notes McNear. “Since collagen peptides come from the tendons and ligaments of animals, we are able to use them for the synthesis of our own tendons and ligaments once digested,” she explains.

In fact, some research finds that consuming 10 to 15 grams of collagen along with small quantities of vitamin C (about 50 mg, the amount in an orange) around workouts can double collagen production in the joints, says Brian St. Pierre, R.D., C.S.C.S., director of performance nutrition at Precision Nutrition. The body requires vitamin C in order for specific amino acids to produce collagen.

By increasing collagen production, you build up a sturdy collagen structure in your body, strengthening connective tissue. “The stronger those connective tissues are — cartilage at joints, tendons, ligaments — the lower the risk for injuries,” McNear observes.

Does collagen help muscle recovery?

Not really. Though there are at least 16 different types of collagen, one in particular, type III, is associated with muscle, and that’s more from a structural point of view. Collagen isn’t a complete protein (meaning it doesn’t have each of the nine essential amino acids necessary in your diet), says St. Pierre, so it’s not particularly helpful for muscle protein synthesis.

It is helpful, however, for improving the health of your muscular support system and structures — those aforementioned tendons, ligaments and connective tissue, says McNear.

Should you take it before or after a workout?

Depends on your goals. Collagen has an anabolic effect with food, says Sims, so to gain mass, have collagen after your workout. “You need to do some kind of stress to the muscle and tendons to create the feedback for repair in which collagen is stimulated,” she explains.

Looking for connective tissue health or repair? Consider supplementing pre-workout. Studies show that an hour before exercise, in conjunction with vitamin C, supplementation improves the body’s collagen synthesis, especially during the post-workout recovery period, says McNear. This could make joints healthier, stronger and more resilient to injury, St. Pierre says.

That said, don’t stress too much about timing. “Simply including 10 to 15 g in your daily intake is likely beneficial regardless of timing,” he notes.

What should you look for when purchasing?

You want a simple product with minimal added ingredients, says St. Pierre. Check the type of collagen the product has, too. “Type 1 and 3 collagens are generally used to support bones and skin health. Type 2 is used to support joints.” The amount per serving matters, too. Studies have shown positive benefits with 10 to 15 g doses — sometimes even just 5 g. Check if the supplement contains vitamin C, too. If it doesn’t, you can pair your peptides with an outside source to maximize benefits, McNear says.

Should collagen peptides be combined with my protein powder?

If you’re seeking an anabolic stimulus — building muscle to help build your bones — then yes. Just remember: “Peptides on their own will not promote muscle protein synthesis,” Sims stresses.

It also might just be easier — for convenience and consistency’s sake — to blend the two (St. Pierre, for example, does), but it’s certainly not a requirement.

Special thanks to: https://www.gearpatrol.com/fitness/health-wellness/a588545/what-athletes-need-to-know-about-collagen-peptides/

Collagen is the most abundant protein in your body.

It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles.

Collagen has many important functions, including providing your skin with structure and strengthening your bones.

In recent years, collagen supplements have become popular. Most are hydrolyzed, which means the collagen has been broken down, making it easier for you to absorb.

There are also several foods you can eat to increase your collagen intake, including pork skin and bone broth.

Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health.

This article will discuss 6 science-backed health benefits of taking collagen.

1. Can improve skin health

Collagen is a major component of your skin.

It plays a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles.

However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.

In one study, women who took a supplement containing 2.5–5 grams of collagen for 8 weeks experienced less skin dryness and a significant increase in skin elasticity compared with those who did not take the supplement.

Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared with a control group.

The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce collagen on its own.

Additionally, taking collagen supplements may promote the production of other proteins that help structure your skin, including elastin and fibrillin.

There are also many anecdotal claims that collagen supplements help prevent acne and other skin conditions, but these are not supported by scientific evidence.

2. Helps relieve joint pain

Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints.

As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoarthritis increases.

Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall.

In one study, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest, compared with a group that did not take it.

In another study, adults took 2 grams of collagen daily for 70 days. Those who took collagen had a significant reduction in joint pain and were better able to engage in physical activity than those who did not take it.

Researchers have theorized that supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen.

They have suggested this may lead to lower inflammation, better support of your joints, and reduced pain.

If you want to try taking a collagen supplement for its potential pain-relieving effects, studies suggest you should start with a daily dosage of 8–12 grams.

3. Could prevent bone loss

Your bones are made mostly of collagen, which gives them structure and helps keep them strong.

Just as the collagen in your body deteriorates as you age, so does bone mass. This may lead to conditions like osteoporosis, which is characterized by low bone density and linked to a higher risk of bone fractures.

Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit the bone breakdown that leads to osteoporosis.

In one study, women took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months.

By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium.

Another study found similar results in 66 women who took 5 grams of collagen daily for 12 months.

The women who took the collagen showed an increase of up to 7% in their bone mineral density (BMD), compared with women who did not consume collagen.

BMD is a measure of the density of minerals, such as calcium, in your bones. Low BMD is associated with weak bones and the development of osteoporosis.

These results are promising, but more human studies are needed before the role of collagen supplements in bone health can be confirmed.

4. Could boost muscle mass

Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong and functioning properly.

Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age.

In one study, 27 frail men took 15 grams of collagen while participating in an exercise program daily for 12 weeks. Compared with men who exercised but did not take collagen, they gained significantly more muscle mass and strength.

Researchers have suggested that taking collagen may promote the synthesis of muscle proteins like creatine, as well as stimulate muscle growth after exercise.

More research is necessary to investigate collagen’s potential to boost muscle mass.

5. Promotes heart health

Researchers have theorized that taking collagen supplements may help reduce the risk of heart-related conditions.

Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile.

This may lead to atherosclerosis, a disease characterized by the narrowing of the arteries. Atherosclerosis has the potential to lead to heart attack and stroke.

In one study, 31 healthy adults took 16 grams of collagen daily for 6 months. By the end, they had experienced a significant reduction in measures of artery stiffness, compared with before they started taking the supplement.

Additionally, they increased their levels of HDL “good” cholesterol by an average of 6%. HDL is an important factor in the risk of heart conditions, including atherosclerosis.

Nevertheless, more studies on the role of collagen supplements in heart health are needed.

6. Other health benefits

Collagen supplements may have other health benefits, but these have not been studied extensively.

Hair and nails. Taking collagen may increase the strength of your nails by preventing brittleness. Additionally, it may stimulate your hair and nails to grow longer.

Gut health. Although there is no scientific evidence to support this claim, some health practitioners promote the use of collagen supplements to treat intestinal permeability, or leaky gut syndrome.

Brain health. No studies have examined the role of collagen supplements in brain health. However, some people claim they improve mood and reduce symptoms of anxiety.

Weight loss. Some believe that taking collagen supplements may promote weight loss and a faster metabolism. There have not been any studies to support these claims.

Although these potential effects are promising, more research is needed before formal conclusions can be made.

Foods that contain collagen

Collagen is found in the connective tissues of animals. Thus, foods like chicken skin, pork skin, beef, and fish are sources of collagen.

Foods that contain gelatin, such as bone broth, also provide collagen. Gelatin is a protein substance derived from collagen after it has been cooked.

More research is needed to determine whether eating collagen-rich foods helps increase collagen in your body. There have not been any human studies on whether collagen-rich foods have the same benefits as supplements.

Digestive enzymes break down the collagen in food into individual amino acids and peptides.

However, the collagen in supplements has already been broken down, or hydrolyzed, which is why it’s thought to be absorbed more efficiently than the collagen in foods.

Collagen side effects

Currently, there are not many known risks associated with taking collagen supplements.

However, some supplements are made from common food allergens, such as fish, shellfish, and eggs. People with allergies to these foods should avoid collagen supplements made with these ingredients to prevent allergic reactions.

Some people have also reported that collagen supplements leave a lingering bad taste in their mouth.

Additionally, collagen supplements have the potential to cause digestive side effects, such as feelings of fullness and heartburn.

Regardless, these supplements appear to be safe for most people.

The bottom line

Taking collagen is associated with a number of health benefits and very few known risks.

To start, supplements may improve skin health by reducing wrinkles and dryness. They may also help increase muscle mass, prevent bone loss, and relieve joint pain.

People have reported many other benefits of collagen supplements, but these claims haven’t been studied much.

Although several foods contain collagen, it’s unknown whether the collagen in food offers the same benefits as supplements.

Collagen supplements are generally safe, quite easy to use, and definitely worth trying for their potential benefits.

Credit to: https://www.healthline.com/nutrition/collagen-benefits#3.-Could-prevent-bone-loss

Although stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel.

Exercise, mindfulness, music and physical intimacy can all work to relieve anxiety — and they will improve your overall work-life balance as well.

There are some great natural and non-invasive ways to boost collagen, but there are also several myths surrounding it. People may want to find out about the many options to boost their collagen before adding any sort of collagen treatment to their personal routines.

What is collagen?

The body produces less collagen as people age, causing wrinkles and stiff joints.

Collagen is the most common and abundant form of protein in the body.

It is found in many tissues of the muscles, bones, tendons, blood vessels, and the digestive system.

However, when people talk about the importance of collagen, they are generally referring to its benefits for the skin.

What does collagen do for the skin?

As a person ages, their body produces less collagen. This lack of collagen results in the common signs of aging. Wrinkles, sagging skin that has lost its elasticity, and stiff joints are all signs that the body is producing less collagen.

When collagen levels are high, the skin is soft, smooth, and firm. Collagen helps the skin cells renew and repair themselves. Collagen also helps keep the skin moist. This is why collagen has been seen as a very important ingredient for skin care over the years.

Ways to boost collagen

There are many ways to boost collagen levels. A person can simply add a different food to their diet, take a supplement, or add a new practice to their daily routine.

Hyaluronic acid

Hyaluronic acid is an important compound for collagen in the skin. It is found in foods rich in amino acids, such as beans, root vegetables, and soy. Adding hyaluronic acid to the diet through food can easily help to boost collagen levels. Hyaluronic acid is also available as a supplement.

Vitamin C

Vitamin C is one of the best-known vitamins. The human body cannot make vitamin C, so it is very important to get it from the diet.

Vitamin C is an important part of a healthful diet and can be found in foods like citrus fruits and leafy green vegetables.

Research from the Indian Dermatology Online Journal suggests that vitamin C also plays an important role in protecting the skin and creating more collagen in the body.

Many skin care companies add vitamin C to their protective creams for good reason.

Vitamin C can be taken as a supplement or added to the skin, and is found in many foods. Citrus fruits, green leafy vegetables, papaya, strawberries, and broccoli are all rich in vitamin C.

Aloe vera gel

People often use aloe vera gel to treat the skin after sunburn, or to ease a rash. But new research posted to Clinical, Cosmetic, and Investigational Dermatology suggests that aloe vera may have more benefits. Rather than waiting for skin damage to appear and treating it with topical aloe vera, researchers gave people an extract of aloe called Aloe sterols to take orally.

The results showed that the production of hyaluronic acid and collagen almost doubled in the participants. There was also a significant reduction in facial wrinkles. It appears that aloe actually stimulates the correct cells to grow.

People may find it very beneficial to use skin care products that contain aloe. It can be used as a topical cream or taken as an oral supplement.

Ginseng

Ginseng has been used for centuries in traditional medicine. A study posted to the Journal of Ginseng Research in 2012 found that ginseng increases the amount of collagen in the bloodstream.

Ginseng also has anti-inflammatory and anti-oxidative properties. Researchers also noted that ginseng might have the potential to stop skin cells from aging. Ginseng is often found in the form of tea, tinctures, and supplements.

Antioxidants

Antioxidants are substances that help to protect the body from free radicals. Free radicals are molecules that can damage the body. Not all antioxidants will boost collagen production, but they will help the collagen that is present to do the best job it can.

There are many different types of antioxidants that can protect and rejuvenate the skin in various ways. Antioxidants can be found abundantly in nature and in food. According to research posted to Evidence-Based Complementary and Alternative Medicine, foods and drinks that contain antioxidants include:

Green tea contains antioxidants that may help collagen renew and rejuvenate the skin.

blueberries

green tea (or EGCG, its active component)

yerba mate

licorice extract

mulberry extract

pomegranate extract

coffee extract

astragalus

cinnamon

basil, oregano, and thyme essential oil 

Retinol

Retinol is another type of antioxidant that is commonly used to boost collagen levels in the skin. It helps to increase the lifespan of collagen, as well as block certain enzymes that destroy collagen, making it a perfect addition to many skin care kits.

Red light therapy

Some skin treatments, such as microdermabrasion, chemical peels, and laser resurfacing can lead to complications. After these treatments, the skin needs a lot of time to recover.

According to a study in Seminars in Cutaneous Medicine and Surgery, red light therapy is a quick and safe way to increase collagen in the skin.

Red light therapy, or low-level laser light therapy (LLLT), has been shown to increase collagen growth and improve wrinkles and skin elasticity. Red light therapy is a non-invasive method of boosting collagen that has no side effects. Red light therapy kits are available over the counter, and people can do the treatment at home.

Protect the skin from the environment

Wearing sunscreen will help protect the skin from damaging sun exposure and UV rays.

Skin cells are always in a cycle of being created and destroyed. However, there are some factors, such as the environment, that make matters worse. Harsh weather, pollution, sun exposure, and even dust particles can damage the skin.

The damaged cells have to be replaced, which reduces collagen levels even more. An easy solution to this is to simply keep the skin clean. Washing and exfoliating daily can help to protect the collagen already in the skin.

On sunny days, people should always wear a good sunscreen. They should also protect their face with a hat whenever possible. On very bright days, sunglasses can help protect the delicate collagen around the eyes as well.

Myths about collagen

One of the biggest myths about boosting collagen levels is that you can apply it directly to the skin. For many years, body creams, lotions, medicated ointments, and moisturizers containing collagen have claimed to boost collagen levels.

However, in truth, collagen molecules are too big to cross into the lower layers of the skin and are of no real use. This means that some of the creams on the market that contain collagen may be a waste of money.

Article credit: https://www.medicalnewstoday.com/articles/317151#Myths-about-boosting-collagen