Until recently, a collagen supplement was something you had on your body, not on it.
For decades, people have used collagen topically in anti-aging creams. But recently there has been a peak in collagen everything: pills and powders, supplement whey milk supplement, bone broth and other collagen injection products.
Why the wave?
Collagen comes with some high health requirements. Some argue that taking only one serving (about 2 tablespoons) of collagen powder per day can do everything by improving your workout performance, strengthening your muscles, joint lubrication, bowel health
But at $ 50 for a one month service – twice the price of most protein powders – there is a strong price list to go with all these big words … only some which is supported by science.
Should You Buy?
The results are mixed.
If you are looking for COLLAGEN to enhance your workout, do not believe in the hype.
But if you hope for healthier skin, the right product (not all collagen is created equal, so be sure to look at the label) can help you save money that you can spend on other waste products.
Here is a guide that explains what collagen can do for you, with buying tips to help you make sure you are not buying a collagen product that uses smoke and mirrors to sell you inferior ingredients.
What is collagen, exactly?
Collagen is a fibrous protein that helps in the formation of connective tissues in your body. This means that collagen is on your skin, hair, joints, bones, muscles, veins and organs, explains Jonathan Valdez, R.D.N., owner of Genki Nutrition and a representative of the New York Diet and Dietetics Academy.
More than 30% of your body's structural protein is collagen, adds a registered dietitian based in NYC Laura Cipullo, R.D., C.D.E.
Whole collagen consists of amino acids, which are the structural elements of proteins. Your body uses these amino acids to repair its tissues (think: muscles, bones and joints), explains registered dietitian Mary Ellen Phipps, M.P.H., R.D.N., owner of Houston Milk & Honey Diet. Basically, collagen is the glue that holds these tissues together and helps them withstand stretching, says Phipps.
So it makes sense that products try to find ways to improve collagen, especially when you think that collagen decreases when you get older.
Where does collagen come from?
Like almost everything, you No need a supplement to get collagen.
Collagen can be found in animal proteins such as eggs, chicken, bone broth and dairy products, says Maggie Michalchik, R.D.N. Your body will naturally make collagen from certain amino acids and vitamins and minerals such as vitamin A, vitamin C and copper, he says. In fact, vitamin C is essential for collagen synthesis, so deficiency can damage your body's natural production.
"Collagen composition of the body decreases naturally as we grow, which means that over time our bodies do not produce collagen as quickly as they once were," explains Valdez.
After about 25 to 30 years of age, your collagen levels begin to fall by about 1% per year, which means that our body is not repaired as fast as ever, Michalczyk says.
Some accuse that reducing collagen production for their joints, slowing recovery of muscles and sensitive stomachs.
"As collagen production decreases, some people report unwanted symptoms such as slower wound healing, larger joint cases or increased incidence of fractured bones," says Alexandra Rains, C.N.T, co-founder Bonafide Forecasts.
Okay, so should I get collagen supplement?
When you learn that collagen is decreasing over time, it is reasonable to conclude that "Okay, well, I'll get a collagen supplement. Problem solved. "
Unfortunately it's not that simple.
"Studies on oral ingestion of collagen are very limited and there is a lot of false information," says Valdez.
For beginners, there is no research to show that the collagen we consume automatically turns into collagen in our tissues.
Quick Science Renewal: Collagen, like all proteins, consists of amino acids. The collagen you consume in collagen powder is going to be analyzed in these amino acids with the help of enzymes in the stomach, says Keri Gans, M.S., R.D.N.
There we lose control of the process. Because just as you can not eat the cake and tell your body where to store fat, you have no reason to use the amino acids.
However, the amino acids derived from the breakdown of the recorded collagen (or any other protein you eat) are distributed throughout the body based on the area most needed.
Because large organs such as the heart and the brain use collagen to function, it is likely that you will not immediately notice differences in your muscles, joints or bones, says Phipps. But you probably will not really feel in your heart and brain.
Think in this way: vitamins B have been presented to be good for your heart, but do not feel better when we take a B-vitamin supplement, or eat lean meats or green leafy vegetables (which are rich in these vitamins).
Is collagen good for skin health?
If there is an area that is more promising, it's the ability of collagen to help in the health of the skin. Most of the items describing the supplementation of oral collagen supplements show that it can improve the skin and reduce the so-called defects.
For example, a recent review published in Journal of Cosmetic Dermatology found that supplementation with oral collagen increased skin hydration after eight weeks, suggesting that taking collagen can help you beat dry, cracked winter skin.
Other study published in Journal of Medicinal Food found that supplementation with collagen was effective in reducing the appearance of cellulite in women.
Is collagen good for joint pain and pain?
If the role of collagen with skin health is the most proven, then consider improving articular health as the most promising.
While there are very few studies to be performed – which means that we need more time (and research) to know for sure if collagen will help most people, type II collagen (also known as collagen peptides) has shown more tolerance than others most common supplements such as glucosamine and chondroitin.
According Examine.com, the leader in the complementary research, "Collagen in articular cartilage is 80-90% type II collagen. Current research suggests that non-denatured collagen type II (UC-II) can reduce swelling, joint pain and stiffness in cases of moderate to severe osteoarthritis and rheumatoid arthritis.
ONE study in the Journal of the International Society of Athletic Nutrition found that people with joint pain or mobility who received collagen for 4 months significantly improved joint function. But research published in Current medical research and opinion suggests that collagen supplements can reduce joint pain among college athletes. And more research published in International Journal of Clinical Pharmacology found that collagen can reduce the stiffness of the joints and the pain in women.
Your move: Because research is still young, if you are dealing with pain and swelling, Valdez recommends visiting a physician or physiotherapist before attempting to "correct" the problem by supplement or other nutritional change.
How Does Collagen Affect Bone Health?
While collagen may be good for your joints, it claims that collagen is beneficial for bone density is not supported.
For example, in one study published in the magazine Mater, the researchers found that collagen supplements did not improving bone health in postmenopausal women with osteopenia (precursor to osteoporosis).
Other study published in Journal of Agricultural and Food Chemistry found that collagen increased bone density and had a beneficial effect on osteoporosis … in rats. Until there is evidence that collagen can improve bone density in humans, it is best to set your expectations low.
Collagen will improve the performance of your workout?
Like most supplements (creatine and caffeine are exceptions to the rule), there is no magic pill hidden in collagen.
Many of the claims of enhanced training performance are based on one study published in Journal of the American Dietetic Society, which suggested that taking collagen supplements can help maintain lean muscle in older women. There were many limitations in the study: only nine healthy women over 70 were involved, all of them received collagen supplements for 15 days.
The biggest issue: It is likely that these people will experience the benefits of eating Any type of protein, says Gans. Why; Because elderly women usually fail to harvest protein, and protein consumption Found to help maintain lean muscle mass.
So if your goal is to build muscle and chase PR, you could just as easily complement a cheaper alternative as whey protein, which also tends to have 15 to 20 grams of protein per scoop, compared to typical 10 grams serving collagen products. The choice is up to you and your budget.
What is collagen and intestine?
We will keep it simple: like most products related to bowel health, there is more speculation than science. There are no studies showing that collagen has a positive effect on bowel health.
The buyer's guide: good collagen against insufficient collagen
If you decide you want to try a collagen supplement, it is important to know that all collagen is not created equal.
Collagen can be derived from multiple sources, such as gelatin, or in different variants such as hydrolyzed collagen or undenatured collagen. Your gastrointestinal tract will destroy these proteins, which means that what you put in your mouth will have no value after going through the digestive process.
Research at International Journal of Clinical Pharmacological Reviewh showed that digestive enzymes break down hydrolysed collagen. And something like gelatin becomes almost useless.
Your choice: buy a product with this type of hydrolysed collagen – type II collagen (sometimes labeled as UC-II) – which has been shown to have research benefits or stick to a product that is pure collagen peptides. Both of these variations are more likely to do so through the digestive process and still offer value to your body.
If Type II has not been determined or you are not using collagen peptides, you should have less confidence that the product will fulfill its promises, no matter what the label claims.
To ensure that the supplements you get – collagen or otherwise – contain what they really say they do (and nothing else), your best bet is to choose a tub that has been tested by third parties from a company like NSF International. You have to see this signal right on the label, says Phipps.
However, people with sensitive stomachs may experience some discomfort, such as heartburn or nausea, says Valdez. So if you find it difficult for the GI system, try a brand with fewer ingredients, take smaller portions, or think about stopping supplements completely.
How To Get More Collagen Naturally
Ενώ η συμπλήρωση κολλαγόνου μπορεί να είναι ευεργετική για ορισμένους, δεν χρειάζεται να αγοράσετε ένα προϊόν για να προσθέσετε κολλαγόνο στη διατροφή σας. Τα βήματά σας μπορούν να είναι τόσο απλά όσο:
- Τρώτε τακτικά τροφές πλούσιες σε βιταμίνη C, όπως γφρούτα ιρού, σκούρα πράσινα φύλλα, φράουλες και βατόμουρα. Η βιταμίνη C είναι κρίσιμη για την παραγωγή κολλαγόνου, λέει ο Gans. Αυτό οφείλεται στο γεγονός ότι οι ανεπάρκειες της βιταμίνης C συνδέονται με τη μείωση της φυσικής παραγωγής κολλαγόνου, έτσι ώστε να δοθεί προτεραιότητα στη βιταμίνη μπορεί να βοηθήσει να διατηρηθούν τα επίπεδα κολλαγόνου.
- Τρώγοντας τρόφιμα με υψηλή περιεκτικότητα σε βιταμίνη Α, όπως γλυκοπατάτες, καρότα και σπανάκι μπορούν επίσης να βοηθήσουν. Όπως η βιταμίνη C, η βιταμίνη Α βοηθά το σώμα σας να διατηρήσει τα επίπεδα κολλαγόνου.
- Τρώγοντας τροφές πλούσιες σε πρωτεΐνες στα γεύματα και τα σνακ, Λέει ο Gans. Μεγάλες επιλογές περιλαμβάνουν ζωικές πρωτεΐνες, αυγά και γαλακτοκομικά προϊόντα.
- Δημιουργήστε το δικό σας ζωμό οστών ή απόθεμα. Ο Βάλντεζ λέει ότι οι ζωμοί των οστών και οι σούπες σπιτικά είναι γεμάτοι με κολλαγόνο. Δεν χρειάζεται να βγείτε έξω και να αγοράσετε ένα μείγμα οστικών ζωμών από ένα κατάστημα. Μπορείτε να φτιάξετε τη δική σας με απλά βάζοντας τα οστά (μπορεί να είναι από κοτόπουλο, βόειο κρέας, χοιρινό ή μείγμα) σε μια μεγάλη κατσαρόλα με νερό και λαχανικά όπως τα καρότα και το σέλινο. Προσθέστε δυο κουταλιές ξύδι μηλίτη μήλου και αφήστε να βράσει για αρκετές ώρες. Το πραγματικό τέχνασμα: όσο περισσότερο αφήνετε να βράσει, τόσο περισσότερο κολλαγόνο θα πάρετε από το ζωμό (αυτό κάνει το ζωμό των οστών διαφορετικό από το κανονικό απόθεμα). Εάν θέλετε να μεγιστοποιήσετε το κολλαγόνο που τραβάτε, μαγειρέψτε τα οστά σε χαμηλά επίπεδα για τουλάχιστον 24 ώρες. Μπορείτε να κάνετε ζωμό οστών γρηγορότερα (ας πούμε, τουλάχιστον 6 ώρες βραδείας μαγειρέματος), αλλά λιγότερος χρόνος μαγειρέματος σημαίνει λιγότερο κολλαγόνο. Και βεβαιωθείτε ότι διατηρείτε τη θερμότητα χαμηλή για να αποφύγετε την αποικοδόμηση του κολλαγόνου, γεγονός που το καθιστά λιγότερο «χρησιμοποιήσιμο» από το σώμα σας.
Ποια είναι η καλύτερη σκόνη πρωτεΐνης;
Πόση πρωτεΐνη χρειάζεστε πραγματικά;
Do Carbs πραγματικά να σας λιπαίνει;