The Scientific Research Is New But Promising
Since collagen is a hit with the health crowd , it makes sense to check out the science to back up some of the claims.
Collagen has been a mainstay in the beauty industry for years. And although some of the top studies have shown that collagen benefits for skin are real, helping with skin hydration, elasticity and appearance, its also important to note that many of these studies are short term and have used small groups.
As always, more will be revealed as time goes on. But the data collected so far has been promising, showing that taking collagen peptides does have a positive effect on joint health, and that supplementing with it means that it shows up in measurable quantities in our connective tissues as well.
It Improves Cholesterol Ratios
The balance of harmful LDL cholesterol to beneficial HDL cholesterol in the body is a well-known predictor of cardiovascular health. Over time, if your LDL levels are too high, it can lead to the formation of plaques inside the lining of the artery walls, which can narrow arteries, impede blood flow, and increase the risk of heart attack and strokea condition called atherosclerosis. Research suggests that collagen not only improves cholesterol balance, but also decreases total cholesterol, lowers triglycerides , and prevents and treats the buildup of plaque on artery walls. In one study, collagen significantly improved LDL and HDL ratios, boosted protective HDL levels, and reduced markers of atherosclerosis risk.
Unknown Ingredients In Your Supplements Might Cause Problems
“Before you take collagen supplements, it is also important to research the brand you are buying and make sure you are taking something that is quality,” Dr. Murphy-Rose says. Collagen supplements are classified as dietary supplements, so they aren’t regulated by the FDA, and that could mean it includes ingredients you don’t want. Always talk to your doctor before taking a supplement they may be able to recommend trusted brands that are known to be high-quality.
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Data Synthesis And Analysis
To provide doseresponse evidence from all cohort studies, we used the 2-step generalized least-squares method . Study-specific slope coefficients were examined by restricted cubic splines with three knots at 25%, 50%, and 75% of the distribution of circulating 25D levels. For the doseresponse analyses of 25D, the reference category was re-scaled to 75 nmol/L, which is the cutoff value between insufficient and sufficient vitamin D status. P values for nonlinearity were calculated by using the Wald 2 test, assuming the coefficient of the second spline was zero. We used the DerSimonian and Laird random effects model to estimate the study-specific doseresponse risk, and we calculated the pooled risk of hypertension for every 25 nmol/L increment in 25D levels using a random effects model .
We assessed the effect of vitamin D supplementation by the mean blood pressure changes in the intervention group minus the changes in blood pressure in the placebo group. The standard deviations were obtained as reported or calculated from 95% CIs, P values for t statistics, or individual standard errors from intervention and placebo groups. If the studies did not report blood pressure changes from baseline, we calculated the mean values by using blood pressure after intervention minus blood pressure at baseline, and the SD of changes was obtained according the following formula, described in the Cochrane Handbook for Systematic Reviews of Interventions :
Boosting Collagen Production And Protecting It From Degradation May Prevent Cancer Metastasis
The extracellular matrix is a structural scaffold that directs the adhesion and migration of cells. It also regulates the growth of cells.
This important structure is composed of water, minerals and a variety of macromolecules, including proteoglycans, which cushion cells, and fibrous proteins, which provide tensile strength and resilience. One of the main fibrous proteins found in the ECM is collagen.
According to Dr. Matthias Rath, a German physician and the founder of Cellular Medicine, the ease by which cancer cells are able to spread may be due to a weak ECM. This is because cancer cells need to first break through the ECM before they can metastasize.
Because collagen is one of the main proteins that hold the ECM together, the loss of this protein or insufficient amounts of it can cause structural weakness and promote the spread of cancer.
For this reason, many experts, including Rath, consider cancer a collagen disease.
Additionally, cancer cells have been found to use destructive enzymes called matrix metalloproteinases to erode the ECM. A fragile ECM is especially vulnerable to MMPs.
Therefore, strengthening the ECM by boosting ones collagen levels is a sensible way of keeping cancer cells from metastasizing. To do this, Rath suggests increasing the intake of certain micronutrients that can boost collagen production.
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Drugs With Food And Beverages
Food and drinks dont mix with certain drugs. They can cause delayed, decreased or enhanced absorption of a medication.
MAO inhibitors and blood pressure: Eating chocolate and peanut butter can be a tasty combination, but eating chocolate and taking certain drugs could carry risks. In fact, eating chocolate and taking MAO inhibitors such as Nardil or Parnate for depression could be dangerous.
Other blood-pressure raising foods to avoid: aged cheese, sausage, bologna, pepperoni and salami.
Grapefruit: Grapefruit and grapefruit juice can interfere with some prescription drugs, and even a few non-prescription drugs. Dont drink grapefruit juice with certain blood pressure-lowering drugs because it can cause higher levels of those medicines in your body, making side effects more likely.
Licorice: It probably seems like a harmless snack, but if youre taking Lanoxin for congestive heart failure and abnormal heart rhythms, some forms of licorice could increase your risk of Lanoxin toxicity. Licorice may also reduce the effects of blood pressure drugs or diuretic drugs, including Hydrodiuril and Aldactone .
Alcohol: If youre taking any sort of medication, avoid alcohol, which can increase or decrease its effect.
It Protects Against Inflammation
The benefits of collagen for taming inflammation in athletes and people with arthritis are well-known. But research suggests that collagen promotes heart health by inhibiting inflammatory chemicals that play a key role in the development of atherosclerosis. Glycine is known for its ability to mitigate inflammation, and some studies suggest that low levels of glycine increase the risk of heart attacks.
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Common Causes Of High Blood Pressure Spikes
Some people with high blood pressure will experience sharp rises in their blood pressure. These spikes, which typically last only a short period of time, are also known as sudden high blood pressure. These are some possible causes:
- Caffeine
- Certain medications or combinations of medications
- Chronic kidney disease
What Are Dietary Supplements
Dietary supplements are vitamins, minerals, herbs, and other substances that supplement the vitamins and minerals you get from foods. These products come as pills, powders, drinks, and bars. They are sold at pharmacies, grocery stores, vitamin stores, and health food stores and on the Internet.
Many supplements are advertised for specific health problems, like high blood pressure, high cholesterol, or CV disease. Some supplements that have been sold for these CV problems include:
- Vitamins and minerals, such as:
- Niacin
Dietary supplements are very popular. You may have seen them advertised on TV, on the Internet, in newspapers, or in magazines. Or, you may have heard about supplements from a friend. One to two out of every three adults with CV problems takes a dietary supplement because they think it will give them some health benefit.
More information on dietary supplements is available at:
- The U.S. Food and Drug Administration Web site: www.fda.gov/Food/ResourcesForYou/Consumers/ucm109760.htm
- The National Institutes of Health Web site: www.ods.od.nih.gov/pubs/DS_WhatYouNeedToKnow.pdf
How are dietary supplements different from prescription and over-the-counter medicines?
Unlike prescription or over-the-counter medicines, dietary supplements do not have to be approved by the FDA.
Can dietary supplements be harmful?
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Does Collagen Really Do All The Things Its Claimed To Do
Currently, weve got this huge gap between what protein science tells us and what consumers who take collagen have been saying for yearsback to ancient times in Asia, Layman says. Theres an amazing amount of subjective evidence saying its great, but theres not a lot of science to prove it.
There have been small studies looking at the effect of supplemental collagen on ligaments and other connective tissue that have shown some promise. A placebo-controlled study of 20 runners with Achilles tendon injuries found that those who took 2.5 grams of collagen twice daily had greater improvement in Achilles pain at the three-month mark and were able to return to running sooner than those taking a placebo. And another study of just eight people found that consuming a vitamin-C enriched collagen supplement, followed by 6 minutes of jump roping, led to increased collagen synthesis in ligaments. Exercise is what helps deliver the amino acids into the ligaments, says Baar at UC Davis.
As for skin benefits, a 2019 review of 11 studies on collagen supplementation published in the Journal of Drugs in Dermatology found that doses ranging from 2.5 to 10 grams per day did increase skin elasticity and hydration.
The Role Of Collagen In Heart Health
Besides protecting against the spread of cancer, collagen also supports heart health. In fact, according to Linus Pauling, one of the most influential chemists of the 20th century, a shortage of collagen contributes to heart disease, but adequate doses of vitamin C, which promotes collagen production, can help prevent its onset.
That said, its important to note that too much collagen can raise the risk of heart disease. In one study, researchers found that excessive amounts of collagen end up forming a cement-like mesh around the arteries and blood vessels, which results in poor blood circulation.
Over time, these encased arteries make it difficult for the heart muscles to contract, increasing the risk of heart failure and organ damage due to high blood pressure.
Therefore, maintaining healthy collagen levels is crucial for preventing heart failure and other complications that arise due to high blood pressure.
Collagen is essential for heart health and cancer prevention. To help your body create collagen, eat a balanced diet that contains protein-rich foods like beef, chicken, fish, beans and eggs. You can also increase your consumption of vitamin C-rich foods or take supplements to boost your heart health.
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Can Popping A Pill Or Eating Foods With Collagen Improve Your Skin Hair Nails Or Joints
Smoother skin, shinier hair, stronger nails, healthier joints, and more lean muscle massthese are just a few of the benefits proponents claim collagen powders, pills, and foods can deliver.
Plenty of people are buying into the idea. Collagen is promoted as an anti-aging compound, as well as a beauty and performance enhancer, says Karen Formanski, an analyst with market research firm Mintel, making it appealing not just to middle-aged consumers but also to younger ones. According to projections by Nutrition Business Journal, collagen supplement sales in the U.S. will reach $298 million this yearup from $73 million in 2015.
Although collagen supplements have been around for quite a while, collagen has more recently popped up as an ingredient in foods. The category of functional foods and drinks with added collagen has really exploded in the past couple of years, Formanski says. We see it as an offshoot of the overall trend of foods and drinks with added protein. Energy bars, oatmeal, smoothies, coffee creamers, and popcorn are just a few of the foods that tout collagen on their labels.
But is eating more collagen really the quickest route to looking and feeling younger? Heres what we know.
How Does The Body Make Collagen
All proteins are made up of tiny molecules called amino acids. When you eat protein, your body breaks it down into its individual amino acids. It then uses those amino acids, along with amino acids it can produce on its own, to make new proteins.
Amino acids are like building blocks, and the body puts some of them together in a specific pattern to form collagen, says Lauri Wright, PhD, an associate professor of nutrition at the University of North Florida in Jacksonville. The three amino acids most prevalent in the formation of collagen are glycine, proline, and hydroxyproline.
Although collagen is found naturally in animal foods, your body can still make it if you dont eat meat, dairy, or eggs. As long as you eat a variety of plant proteinssuch as legumes, soy, and quinoayou will get all the essential amino acids your body needs to build collagen, Wright says.
In addition to protein, your body also needs vitamin C, zinc, and copper to help it form collagen. Vitamin C is especially important to regulate the synthesis of collagen, Wright says. Vitamin C is plentiful in citrus fruits, bell peppers, and broccoli. You can get copper and zinc from nuts, seeds, and whole grains.
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Heart Health Supplements To Take And One To Avoid
Our modern world can bring overwhelming amounts of information aimed at helping us get healthier through supplements. Often, some people will see improvements, while others wont. Here are some supplements that can help boost the effects of healthy diet and exercise for your precious heart, and one supplement to avoid.
In the United States, dietary supplements are substances you eat or drink. They can be vitamins, minerals, herbs or other plants, amino acids , or parts of these substances. They can be in pill, capsule, tablet, or liquid form. They supplement the diet and should not be considered a substitute for food.
Click the name of each supplement to see more information, including results from studies, showing uses and doses. You can
Vitamins and minerals taken in appropriate doses may aid in lowering heart disease risk. Whole foods should be the main source of nutrients, and research shows that many people fall short of recommended intakes.
A supplement can’t make up for unhealthy eating habits, but sometimes even people who have healthy eating habits find it hard to get all the fruits, vegetables, and other healthy foods they need. A supplement can help fill in the gaps.
Numerous studies suggest positive association between taking vitamin and mineral supplements, and heart disease prevention. Vitamin and mineral supplements can be safe and inexepensive and may provide a health benefit.
2. Coenzyme Q10
3. Fiber
Drugs With Other Drugs
Drug-drug interactions occur when two or more drugs react with each other, causing an unexpected side effect. For example, mixing a drug you take to help you sleep and a drug you take for allergies can slow your reactions and make driving a car or operating machinery dangerous.
Antihistamines: Over-the-counter antihistamines temporarily relieve a runny nose, or reduce sneezing, itching of the nose or throat, and itchy watery eyes. If you are taking sedatives, tranquilizers or a prescription drug for high blood pressure or depression, you should check with a doctor or pharmacist before you start using antihistamines. Antihistamines taken along with blood pressure medication can cause your blood pressure to increase and may also speed up your heart rate.
Bronchodilators: These drugs temporarily relieve shortness of breath, tightness of chest and wheezing due to bronchial asthma. Ask a doctor before use if you have heart disease, high blood pressure, thyroid disease or diabetes.
Cordarone : Patients taking Zocor in doses higher than 20 mg while also taking Cordarone run the risk of developing a rare condition of muscle injury called rhabdomyolysis, which can lead to kidney failure or death. Cordarone also can inhibit or reduce the effect of the blood thinner Coumadin , so if youre using Cordarone, you may need to reduce the amount of Coumadin youre taking.
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It Helps Keep Arteries Healthy And Strong
Collagen promotes heart health by providing structure to the arteriesthe vessels that carry blood from the heart throughout the body. Without adequate structural support, arteries become weak, stiff, and inflexible, linked with a higher risk of cardiovascular disease, heart attacks, and stroke.
Some research suggests that collagen can keep the arteries healthy and strong. In one small study, people who took a collagen supplement at breakfast and dinner showed a significant reduction in arterial stiffness. Another study found that 2.5 grams of collagen per day had similar effects in lowering arterial stiffness.
Vitamin D Supplementation And Blood Pressure Levels
Figures 2 and 3 present the forest plots for effect of vitamin D supplementation on SBP and DPB across the included 27 trials. Overall, vitamin D supplementation did not have a significant effect on SBP reduction , with evidence of low heterogeneity . There was also no significant reduction in DBP after intervention, and the WMD was 0.19 mm Hg , without evidence of significant heterogeneity .
Figure 2.Meta-analysis of effect of vitamin D supplementation on systolic blood pressure, update meta-analysis of randomized controlled trials of the effect of vitamin D on blood pressure in the general population. Abbreviations: CI, confidence interval WMD, weighted mean difference.
Figure 3.Meta-analysis of effect of vitamin D supplementation on diastolic blood pressure, update meta-analysis of randomized controlled trials of the effect of vitamin D on blood pressure in the general population. Abbreviation: WMD, weighted mean difference.
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What Is The Best Collagen For Sagging Skin
Healthline’s picks of the best collagen supplements for better skin
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- Garden of Life Grass-Fed Collagen Beauty. SHOP NOW AT Amazon. …
- Sports Research Collagen Peptides. SHOP NOW AT Amazon. …
- Further Food Collagen Peptides. SHOP NOW AT Amazon. …
- Dr. …