Of all of the subjects I write about, collagen garners maybe probably the most questions. Not that I’m complaining. I’m glad to wax on about the advantages of collagen all day lengthy. I’ve stated earlier than that I think about collagen the fourth macronutrient, and it doesn’t get the popularity it deserves. The extra individuals who get turned on to it the higher, so far as I’m involved.
Collagen was once ample within the human food regimen, again within the days earlier than we determined that gnawing on bones, consuming the stringy bits, and boiling down the pores and skin was “icky.” We misplaced a major supply of crucial amino acids once we began consuming the lean muscle and discarding the remainder, and we’re much less hearty as a species due to it. And sure, my firm produces a line of collagen products, however that’s not what I harp on it a lot. The other, truly. I began making collagen dietary supplements as a result of I feel collagen ought to be on everybody’s radar, not the opposite manner round. Frankly, I don’t even think about collagen “supplemental.” It’s meals.
Right now I’m rapid-fire tackling twenty questions which have are available not too long ago. A bunch extra stay within the queue, so I’m already planning a follow-up publish. If there’s one thing else you’d like me to cowl, go away your query within the feedback part under.
What’s collagen fabricated from? The place does it come from?
Collagen is a sort of protein. Collagen peptide dietary supplements comprise particular amino acids you want as a way to synthesize the greater than two dozen kinds of collagen discovered within the human physique. Collagen dietary supplements are derived principally from the pores and skin, bones, and connective tissues of cows, pigs, rooster, and fish.
What does collagen do? Why is it necessary?
Collagen is probably the most ample protein within the human physique. It’s integral to the construction of tendons, ligaments, fascia, bones, pores and skin, blood vessels, hair, nails, and even your eyeballs. Inadequate collagen results in ache, weak point, joint points, and incapability to heal wounds and different accidents.
What’s collagen good for? Why ought to I think about taking collagen peptides?
Collagen peptides present amino acid “constructing blocks” that your physique makes use of to supply and preserve collagen protein, together with in hair and nails. In scientific research, collagen supplementation alleviates joint ache, speeds wound therapeutic, reduces wrinkles and promotes skin elasticity. Glycine in collagen improves sleep high quality and intestine well being.
What’s the distinction between hydrolyzed collagen and collagen peptides?
There isn’t a distinction. Collagen proteins are lengthy chains of amino acids. The method of hydrolysis breaks them down into peptides, that are simply shorter chains of amino acids. Collagen dietary supplements are variously labeled as “hydrolyzed collagen” or “collagen peptides,” however they’re the identical.
Who wants collagen dietary supplements?
In my view, just about everybody may benefit. Most individuals don’t eat bones, pores and skin, and connective tissues—the components of animals that comprise collagen. Meaning they don’t get the amino acids (particularly hydroxyproline, glycine, and proline) which are present in collagen however not a lot in muscle meat.
How a lot collagen ought to I take per day?
There isn’t a RDA for collagen, and to my information, no research have established optimum dosing pointers. You would possibly want roughly relying in your dietary consumption. To be protected, it’s all the time a good suggestion to observe the dosage directions in your collagen complement of selection.
Can you’re taking an excessive amount of collagen peptides?
Many issues in nature observe a J-shaped curve—an excessive amount of or too little are each unhealthy. The identical is perhaps true for collagen dietary supplements, however sadly, there’s no indication of what would represent “an excessive amount of.” There’s additionally no proof that collagen toxicity is a priority should you following dosing pointers.
I’ve seen Mark recommend take 30 grams of collagen per day. Plenty of serving sizes are 20 grams. The place did he get the 30 grams per day?
First, 20 grams isn’t mistaken. I arrived at 30 by working backwards. Your physique wants 16 grams of glycine, minimally, for fundamental metabolic processes. Most individuals get round 6 grams from food regimen and endogenous synthesis, leaving them 10 grams shy. Collagen is roughly 1/three glycine, therefore 30 grams.
Can I take collagen peptides day-after-day? Ought to I?
I see no cause why not. You may devour meat and bone broth day-after-day. Collagen peptides are simply amino acids in a special type, albeit extra concentrated. The one caveat is that I wouldn’t complement should you’re getting loads of collagen in your food regimen. There’s no want.
Do I’ve to complement collagen if I’m getting sufficient protein?
It relies upon. By “sufficient protein,” do you imply that you’re monitoring your meals in a macronutrient app and hitting your protein goal? That’s nice… however did all of it come from muscle meat? What about skin, connective tissue, bone broth? If you happen to’re not consuming nose-to-tail, you in all probability need to complement.
Collagen unintended effects? Are there dangers related to taking collagen peptides?
Collagen peptides are usually thought to be protected. In research, the principle grievance related to collagen supplementation appears to be gastrointestinal points. At the least in a single overview, hostile results have been no completely different than in management teams. After all, cease supplementing should you discover any undesirable unintended effects.
How do I do know if I ought to modify the dose?
That is tough. Collagen isn’t essentially a fast-acting complement. I’d say give it no less than six or eight weeks to work primarily based on typical research protocols. If you happen to ever expertise any points like fuel or a metallic style in your mouth, attempt halving your dose.
Ought to collagen and full protein (meat or whey) be taken individually?
“Don’t combine protein and collagen” is one in all these items of recommendation that circulates across the web, however I can’t discover any proof that it’s actually essential. I’ll generally make a degree of separating them simply in case it does enhance absorption, however I’m not satisfied it issues.
What’s the greatest time of day to take collagen? Morning or evening? On an empty abdomen or with meals?
There’s not sufficient analysis to say definitively a technique or one other. Be happy to experiment with completely different protocols and see when you’ve got a desire. For the reason that glycine in collagen promotes sleep, it is smart to take it within the night if higher sleep is your purpose.
Does it matter if I combine collagen peptides in scorching or chilly liquid? Can scorching liquid injury collagen peptides?
No, it doesn’t matter. In response to one research, collagen begins to turn out to be denatured, or degraded, round 570 levels Fahrenheit (300 levels Celsius), nevertheless it in all probability isn’t irrevocably altered till nearer to 650 levels Fahrenheit (345 levels Celsius). That’s a lot hotter than any liquid you’d ever devour.
What can I do to reinforce the effectiveness of collagen peptides or make them extra bioavailable?
Vitamin C and zinc each stimulate collagen synthesis. I frequently use collagen plus vitamin C as a pre-workout, and I’ve had nice success rehabbing tendon points by combining collagen peptides with 50 mg of vitamin C. (I don’t routinely complement zinc as a result of I get loads from meat and shellfish.)
Are collagen peptides and gelatin interchangeable?
Sure and no. They comprise the identical amino acids, in order that they’ll ship the identical collagen constructing blocks. Nonetheless, collagen peptides are smaller and doubtless extra simply absorbed. Within the kitchen, you should utilize gelatin—however not collagen peptides—to make gummies or thicken soups, stews, or pan sauces.
What do you consider marine collagen?
Marine collagen, which comes from fish scales, bones, and pores and skin, appears to have comparable advantages to collagen derived from mammals. It’s an amazing possibility for folk who’re allergic to bovine collagen. It’d even be barely extra bioavailable than bovine collagen. Nonetheless, it’s additionally much less steady at excessive temperatures.
Are there any good vegan collagen dietary supplements?
Solely animals produce collagen, so it might probably’t be vegan. Scientists have began to genetically engineer vegan “collagen” from yeast and micro organism, however thus far, research haven’t demonstrated that it’s as helpful as animal-derived collagen. Vegetarians might discover collagen dietary supplements created from eggshells to be an acceptable compromise.
How does bone broth stack as much as collagen peptide dietary supplements? Is one higher than the opposite?
I really like bone broth, however if you wish to make sure about how a lot collagen you’re getting, go for dietary supplements. The quantity of collagen in bone broth can fluctuate considerably from batch to batch relying on what you throw within the pot and the way lengthy you prepare dinner it.
Keep tuned for spherical 2 quickly!