Are you contemplating taking collagen dietary supplements?
Whereas you’ll have heard all about the advantages of taking collagen, you’re in all probability questioning about the greatest solution to go about utilizing it.
Is there something you must find out about collagen dietary supplements first?
Luckily, at the moment’s information will assist reply these questions and extra as we discover out:
Now, earlier than you begin popping collagen dietary supplements like sweet, it is best to know what they’re first and the way collagen might profit your well being.
- 1 Fast Overview of Collagen and Its Well being Advantages
- 2 Why Supplementing with Collagen is So Essential
- 3 How Collagen Supplements Work in Your Physique
- 4 three Varieties of Collagen Supplements to Contemplate
- 5 What to Search for When Selecting Collagen Supplements (& What to Keep away from)
- 6 Will You Begin Supplementing With Collagen?
Fast Overview of Collagen and Its Well being Advantages
For right now’s functions, I’m going to fly by means of what collagen is and why it’s value your time as a result of we have now a number of floor to cowl.
So for those who’re occupied with studying extra about it, take a look at the full information to collagen whenever you’re finished studying this one.
The best approach to clarify collagen is that it’s a protein in your physique — the most ample protein, truly — and it acts as the “glue” holding you collectively.
It’s additionally answerable for repairing any broken cells in your physique. It even helps scale back irritation.
And that’s simply the starting.
Researchers have additionally discovered collagen delivers these 7 confirmed well being advantages too:
- Mind and Alzheimer’s safety. With will increase in collagen consumption come an added layer of safety in your mind well being.
- Forestall and deal with coronary heart illness. Collagen may also assist scale back your ldl cholesterol ratio and maintain your blood vessels versatile as an alternative of stiff. Hardened arteries have been linked to critical points akin to strokes and coronary heart assaults.
- Heal leaky intestine. Painful digestive circumstances reminiscent of IBS and Leaky Intestine can even profit from collagen. Analysis exhibits it could assist restore irritated digestive tracts and scale back irritation in abdomen lining.
- Ease joint and knee ache. One other batch of analysis found collagen also can scale back joint and knee ache whereas at relaxation and through motion.
- Much less again ache. Research individuals discovered a 20% discount in again ache after taking collagen.
- Enhance pores and skin elasticity. One other set of analysis confirmed supplementing with collagen led to an enchancment in pores and skin elasticity, with older members displaying the largest modifications.
- Stronger nails. Collagen may even fortify your nails. This time, researchers noticed will increase in nail progress, decreases in damaged nails and an general enchancment in the well being of nails when collagen was used over a four-week interval.
To learn extra about the analysis supporting these claims, go to this information if you’re executed right here.
Now, up to now you realize collagen is the most plentiful protein in your physique. So you might be considering, Why do I want extra collagen? Don’t I have already got lots?
With out understanding your full medical historical past, there’s no approach for me to say you want extra collagen in your life.
However this subsequent part could possibly aid you reply that your self.
Why Supplementing with Collagen is So Essential
Just like hormones like testosterone and estrogen, collagen is one thing that begins to decrease over time as you age.
So whereas your youthful self was in all probability fortified with it, your older physique may have slightly additional increase by way of supplementation and dietary modifications to ensure your ranges are the place they need to be.
One other main contributing issue right here is environmental injury.
Air pollution, having an excessive amount of solar publicity with out safety and being close to harsh industrial chemical compounds can all eat away at your collagen ranges.
Sure connective tissue illnesses, reminiscent of rheumatoid arthritis, lupus and rheumatic fever, even have the similar collagen-depleting impact.
There’s two extra controllable circumstances with the potential to destroy your collagen: a poor weight loss plan excessive in sugar and smoking cigarettes.
By now it must be straightforward to identify your collagen deficiency danger ranges if you end up in any of these buckets.
However earlier than you’ll be able to say for positive, think about the bodily signs related to low ranges of collagen[*]:
- Muscle ache and soreness that goes past the DOMS 48-hour mark (DOMS = delayed onset muscle soreness)
- Joint stiffness or ache
- Sagging or wrinkled pores and skin
- Reoccuring toothaches
- Sensitivities in your tooth
- Receding gums
- Unfastened tooth
You’re additionally extra more likely to see your hair thinning at your scalp and modifications in your pores and skin, corresponding to cellulite, which may each point out that your collagen ranges could also be too low.
A fast chat and a few checks together with your physician might help you rule out a collagen deficiency.
However that additionally results in the query: Do you want collagen even when you’re not experiencing these signs?
That reply relies upon on whether or not you need to:
- Give your mind an additional layer of Alzheimer’s safety
- Forestall or deal with coronary heart illness
- Fortify your digestive tract and heal irritation
- Scale back joint, knee and again ache
- Enhance pores and skin elasticity and your nail well being
In case you don’t want to accomplish these issues, then collagen in all probability isn’t best for you.
However for the remainder of us, it doesn’t harm so as to add collagen to our every day routine.
And the excellent news is that it’s not troublesome to take action.
A method is by consuming meals full of collagen forming vitamins, which embrace:
- Bone broth (richest supply)
- Cod fish
- Parmesan cheese
- Hen breast
- Romano cheese
- Goat cheese
- Pork chops
- Pumpkin seeds
- Mozzarella cheese
- Cheddar cheese
Take into account, even in case you are filling up on these meals on the common, you continue to will not be getting sufficient collagen every day.
That’s the place supplementing is available in.
It’s a fast and straightforward approach to make sure your collagen wants are met each day.
Supplements additionally supply your physique a extra environment friendly option to get extra collagen into your system.
Once you go the food-only route, collagen-forming vitamins should compete with different macro- and micronutrients to get processed correctly and used.
However once you complement with collagen, there gained’t be as a lot competitors, which suggests your physique can readily digest it and get to work utilizing it.
There’s additionally one more reason why collagen dietary supplements have this attribute (re: they’re extra bioavailable than meals sources), as you’ll see subsequent.
How Collagen Supplements Work in Your Physique
One factor most individuals don’t understand with collagen is that it’s too huge on your physique to soak up on its personal.
And that is true even when it’s utilized topically to your pores and skin.
So regardless of the newest claims of an costly collagen-boosting face cream on your social feed, you’re not going to reap the well being advantages of collagen until you ingest it.
And when you do, your physique begins to interrupt it down in your digestive tract immediately and converts it to usable amino acids[*].
These are then carried all through your system and utilized in locations the place collagen is required most.
The amino acids may even discover collagen-producing cells and provides them an additional nudge to start out creating extra of it on their very own.
And that’s precisely what supplementing with collagen can do, in accordance with one research carried out on athletes, who naturally have greater dangers of joint ache and deterioration[*].
Collagen dietary supplements additionally present a extra bioavailable type, which merely means your physique has a neater time breaking it down and may subsequently use it immediately with minimal processing.
Hydrolyzed collagen, for instance, is one type that’s already had it’s important structural chain damaged down into smaller ones, making it simpler on your physique to digest and use.
It’s created by extracting collagen from animal bones, fish scales and even the hides of sure animals.
Many hydrolyzed collagen dietary supplements additionally come paired with a lift of protein too.
I’ll dive into this extra subsequent as we talk about the commonest methods to complement with collagen.
three Varieties of Collagen Supplements to Contemplate
On prime of getting collagen from the meals I discussed earlier, you’ll need to begin supplementing with it to make sure you’re replenishing no matter is misplaced.
To do that, you have got three choices:
#1: Collagen Supplements in Capsule Type
When most individuals consider dietary supplements, the picture of a bottle of capsules often involves thoughts. Collagen is not any totally different.
You should purchase bottles of collagen dietary supplements at well being meals shops or on-line and take them by mouth.
Two advantages of the softgel type is that the style is often minimal, if there’s one in any respect, they usually’re far simpler to take alongside do you have to journey.
Plus, many capsules have a sluggish launch coating that helps them digest and take up at the proper velocity.
The downsides to capsules, as you’ll have already skilled, is that these big tablets might be extremely arduous to swallow and scary to take alone. (P.S. I gagged simply writing that.)
If that is already a problem for you in terms of your nutritional vitamins, chances are you’ll be extra interested by the subsequent options: liquid and powdered collagen dietary supplements.
Right here’s how the liquid model stacks up.
#2: Liquid Collagen
Liquid dietary supplements additionally include a number of advantages of their very own.
First, liquids are simply absorbed and usually enter your system quick since there’s minimal processing wanted.
You can even take your dose instantly in the type of a shot, or you possibly can add it to your favourite drink or smoothie to sip on it slowly.
As for the downsides right here, liquid dietary supplements can depart an disagreeable style in your mouth.
That chemical style your tongue detects on a complement’s coating will probably be entrance and middle in the liquid type. And that may simply set off a gag reflex or basic distaste for the taste.
In the event you’re somebody who can deal with strong-tasting photographs like a professional, the liquid model of collagen might not hassle you. However others might see this as a deal breaker.
One other problem is that liquid varieties could also be too robust for delicate stomachs.
After a couple of makes use of, and even instantly for some, you might end up experiencing undesirable digestive upsets.
Due to these causes, this third choice is often the greatest one.
#three: Collagen in Powder Type
Powdered types of collagen supply the better of each worlds.
If it is advisable to take it on the go, you completely can. And also you additionally gained’t should deal with any chemical tastes since most choices are flavored already.
Powdered variations are good for anybody who can’t or doesn’t need to swallow a horse capsule or need to cope with getting a gross-tasting shot down every morning.
However, as you’ll see subsequent, not all collagen powders on the market are created equally.
Since the FDA doesn’t regulate any dietary supplements, it’s as much as you to determine which of them are protected sufficient to make use of.
I’ll elaborate extra on this shortly, however earlier than we get to that, there’s a couple of extra execs and cons to think about relating to powdered collagen.
Beginning with the good, this type tends to combine properly in recipes and drinks alike, making it very easy to include in your day by day routine.
In truth, chances are you’ll find yourself craving it.
For an entire listing of recipes utilizing collagen, take a look at this information.
And just like the liquid choice, powdered ones are additionally simply absorbed and available too.
If you add it to smoothies or your espresso, you’ll have a filling drink which will hold you feeling good for hours.
That’s additionally one other perk to utilizing powdered types: they often have a aspect of protein.
This grass-fed choice has each protein and MCTs along with collagen peptides.
As for the draw back, powders have to be combined earlier than they are often consumed.
In any case, making an attempt to ingest straight powder is as loopy as the cinnamon problem.
Often you are able to do this utilizing plain previous water, so it’s not troublesome, simply one thing to think about.
Subsequent, you’ll have to examine the components.
Ones loaded with chemical compounds, synthetic flavors and preservatives will negate the many well being advantages that include collagen dietary supplements.
See, with powder versus liquid or capsule types, producers are pressured to create a taste that folks will truly need.
And typically they do that utilizing low cost, chemically-made elements.
To keep away from this and to guard your well being, hold these subsequent ideas in thoughts earlier than you make any collagen complement purchases.
What to Search for When Selecting Collagen Supplements (& What to Keep away from)
With collagen particularly, it’s greatest to avoid choices on the market selling added glucosamine, arginine or CoQ10[*].
These are only a intelligent means for manufacturers to say there’s extra worth than there actually is. The reality is, they’re all pointless fillers in disguise[*].
Different chemical components and fillers to keep away from embrace[*]:
- Hydrogenated oils
- Soybean oil
- Magnesium silicate
- Titanium dioxide
- Synthetic colours, flavors and preservatives
- Sugar, together with synthetic ones and sugar alcohols
- Sodium benzoate
Truthfully, these must be utterly eradicated out of your food regimen — in all varieties — anyway.
It doesn’t matter in the event that they’re in processed meals, drinks or supposedly wholesome dietary supplements. They’re damaging to your well being.
The supply of your collagen can also be necessary. And on this case it may be one other space the place producers reduce corners.
Bovine collagen is the greatest hydrolyzed choice on the market since its advantages have truly been researched and confirmed.
This feature can also be sourced from grass-fed cows solely, which suggests you’re not getting an unhealthy dose of added hormones and steroids.
When selecting a collagen powder, search for ones sourcing bovine collagen and containing at the very least 10g of it per serving.
It is best to see one among the following descriptions in the ingredient record[*]:
- Grass-fed bovine collagen peptides
- Grass-fed hydrolyzed collagen powder
- Hydrolyzed bovine collagen
From there, scan the label to additionally guarantee the carb rely is lower than 1% and is subsequently protected on keto[*].
The solely sweetener it is best to see is stevia.
So whereas this primary layer of investigating may also help you weed out low-quality choices, the subsequent two checkpoints will help you discover the greatest decisions, particularly on keto:
#1. Select choices which are straightforward on digestion. Many dietary supplements may also be exhausting on the digestive tract, even for those who’re not delicate.
To fight this, search for collagen powders that additionally include wholesome fiber, similar to acacia, which will help maintain your digestive system functioning correctly.
#2. Use one loaded with MCTs. Medium chain triglycerides, or MCTs for brief, are your physique’s most popular power supply in ketosis.
Once you eat MCTs, they’re shortly transformed into usable sources of power.
So discovering a collagen powder that additionally incorporates MCTs is a double win: you get the well being advantages of collagen + the power increase from MCTs.
Now that you’ve a greater understanding of collagen dietary supplements, you’re able to determine if it’s best for you.
Will You Begin Supplementing With Collagen?
As I discussed earlier, you don’t want a collagen deficiency to start out supplementing with it. Your physique can use all the additional well being advantages we coated proper now.
In the event you do determine to maneuver ahead with collagen dietary supplements, or dietary supplements of any variety, please do your homework and discover respected corporations utilizing high-quality components solely.
And should you’re on the lookout for a scrumptious collagen powder that ticks all the wholesome packing containers (and also you don’t really feel like spending half your week searching on-line for it), take a look at this web page subsequent.
For additional credit score studying, right here’s an inventory of the different assets I discussed on this information:
Devan’s obsession with well being and health began early and there’s been no stoppin’ her. When she’s not writing for PK, you’ll discover her curled up with considered one of the many well being books she’s devouring or outdoors on the lookout for her subsequent journey.
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