What You Need To Know Before Taking Collagen Supplements

Your body uses amino acids to build muscle, bone, cartilage, skin, hair, connective tissue, and much more. There are many different types of amino acids, but the type found in collagen are the most abundant in your body thanks to the role they play in forming your connective tissues and skin.

When you consider that your body’s collagen production declines as you age, and that adequate collagen is needed for strong bones, joints, and skin, it seems like adding collagen to your diet is a no-brainer. That’s why many supplement makers have started selling collagen powders and pills, which are made mostly from "animal parts" — usually bones or skin of cows, or scales of fish. (Vegans, take note.)

But do these supplements really do anything? Here’s what you need to know.

1. There are different types of collagen.

There are more than a dozen types of collagen, each composed of different "peptides" or amino acids. Different types form skin and tendons as opposed to cartilage. Figuring out which may help your health has proved tricky. (More on that in a minute.) Also, supplements containing collagen vary a ton.

In most cases, if you’re buying a collagen peptides powder, you’re buying "hydrolyzed" type-I collagen that has been extracted from animal hides or bones, or fish scales.Hydrolyzed simply means that the amino acid chains have been broken down into smaller units, a process that allows it to dissolve in both hot and cold liquids.

This type of collagen has become incredibly popular due to the fact you to add it to everything from hot coffee and soups to cold brew and smoothies. It also packs a protein punch, with a two-scoop serving of most collagen peptides delivering around 18 grams.

2. The most-complete research focuses on joint health.

Going back to at least the early 1990s, studies have linked collagen supplementation with reduced symptoms of arthritis. In one 2009 study in the International Journal of Medical Sciences, four out of five osteoarthritis sufferers who took a daily 40 mg dose of undenatured type-II collagen ("UC-II") saw their pain drop by an average of 26%. (Unlike type-I collagen, mentioned above, type-II collagen is derived from chicken cartilage — not cow bones and hides or fish scales.)

What’s not clear is how the collagen in the supplement actually helped the OA sufferers’ joints. Rather than contributing to your body’s supply of collagen or cartilage, these supplements may reduce inflammation, which would improve OA symptoms, the authors of that study write. The effectiveness of collagen when it comes to arthritis and joint pain is still questionable, but there’s enough promising research to give it a shot.

3. The beauty benefits are sketchier.

Talk to nutrition scientists, and they’ll tell you one of the biggest mistakes they hear when it comes to food and supplements is assuming that something you swallow turns into the same something in your body. That’s not really how digestion and biochemistry work.

In terms of collagen supplements offering skin and hair benefits, Adam Friedman, M.D., an associate professor of dermatology at George Washington University, says, "No way.""The collagen is going to be digested by your GI tract because it isn't built to survive the massive pH changes in the gut," he explains.  There’s research to back him up on that. A 2002 study found your gut’s digestive enzymes and acids break down hydrolyzed collagen, which is the type found in most powders. But the same study found type-II (UC-II) collagen may be able to slip through your gut without losing its chemical structure.

Of course, we're still learning about the human gut. More research has linked some collagen peptides to reduce skin wrinkles and healthier skin, so it’s possible some new finding will explain the anecdotal evidence linking collagen powders to nail and hair benefits. But at this point, there are many more questions than answers. There’s some evidence that certain amino acids found in collagen — in particular, one called glycine — may reduce GI inflammation and aid digestion. But again, the evidence is mixed. Most of it didn’t involve collagen powders or supplements, but instead looked at specific amino acids in a lab setting.

5. The FDA doesn't regulate these supplements.

As is the case with any supplement, the U.S. Food & Drug Administration does not monitor collagen powders for safety or efficacy unless a manufacturer claims its supplement can cure disease, or something goes wrong and people get sick. For this reason, it's important to do a little research before stocking up.

How to Choose a Collagen Supplement

Any type of protein isolate could help you meet your protein needs if you require more (due to disease, injury, sports, or skin conditions) or you’re experiencing loss of appetite. Regardless, it’s crucial to look for the following when buying a collagen supplement:

1. Choose ones with as few simple ingredients as possible. Collagen protein powder should just be collagen protein isolate, a.k.a. collagen hydrolysate, hydrolyzed collagen, or collagen peptides.

2. Skip the flavored versions. These can contain added sugars, which could upset your GI tract or just add calories where you didn’t want ‘em. Go for the plain version and add a sweetener to desserts yourself.

3. Look for a third-party certification. Given the lack of FDA regulation, any time you're choosing a dietary supplement, check if a credible group like the NSF, UL or USP has tested it for safety before.

If you want to try a collagen supplement for two to three months, the health risks should be minimal and there may be some benefits.  Regardless, it's always better to choose food over supplements no matter what. We know tons about the benefits of eating protein (among all other nutrients), but very little about the benefits of eating it in isolated form.

For most of us, as long as you’re eating regular meals and snacks made from a combination of different types of protein (from plants, seafood, or animals), you’re good to go!

How Sleep Can Help With Weight Loss

Most research indicates that less than 7 hours of sleep correlates with being heavier, gaining weight, risk of disease, cancer and struggling to lose weight. Other research suggests than 6.5 hours is a sweet spot and anything more increases inflammation, depression and mortality rates (Walker, 2017). Many experts believe that a range of six to eight hours or seven to nine hours is ideal for most people.

The right amount of sleep depends on each individual’s unique physiology. We urge you to devote time and attention toward finding what works for you, because it could make or break your weight-loss efforts. Take away the bedrock of sleep, or weaken it just a little, and careful eating or physical exercise become less than effective. 

How Sleep Influences Weight Loss

Sleep is the foundation needed to support exercise and healthy eating habits. When people don't get enough sleep, it can become more challenging to control behavior and inhibitions. They might be more likely to seek pleasure in foods and replace exercise-related activities with those that offer a "quick fix" reward, such as surfing the Internet or watching television.

Lack of sleep strengthens the desire for rewards, which usually leads to unhealthy eating. More specifically, leptin (which decreases hunger), ghrelin (which increases hunger) and endocannabinoids (which are linked to snack cravings) are hormones that regulate appetite. When sleep volume is low, these hormones stimulate a craving for carbohydrate-rich foods.

Without enough sleep, the body is essentially in a state of duress, which can lead to eating more calories to deal with the “threat” it perceives. Also, the more time spent awake, the more time there is to consume snacks.

Another hormone, cortisol, ideally spikes in the morning, providing energy for the day, and reduces at night, encouraging sleep. When sleep habits are poor and stress is high, cortisol levels remain elevated, which may inhibit weight loss and disrupt sleep. A cycle of stress and sleep disruption results. Stress affects sleep and sleep affects stress, which once again makes it challenging to implement even the most well-designed program for weight loss.

Getting enough sleep and rising at a consistent time every day supports hormones to regulate appetite and food choices. We encourage you to take small steps toward better sleep and be gentle with yourselves. In other words, don’t let stressing about not getting enough sleep add more stress. You don't need to (and probably cannot) fix your sleep habits overnight. Progress slowly.

Finding Your Sleep Sweet Spot

You can use sleep to help you lose weight by rising within 30 minutes of the same time every day and getting into bed with the lights out at the same time each night. Experiment with eight hours of sleep per night, plus or minus 15 minutes, until you find how much sleep you truly need.

Be honest about how much sleep is ideal for you,  Many people believe they can get by with little sleep, when they really cannot. When people get an adequate amount of quality sleep per night, they are more likely to have the energy to exercise and the motivation to make choices that align with their goals.

If you are having trouble going to sleep or staying asleep we encourage you to try the following tactics: 

~   Prioritize relaxing, stress-free evening activities that help wind you down to rest.

~   Avoid stimulating evening activities until you get into a sleep rhythm.

~   Avoid electronics and blue spectrum light exposure one hour before bed.

~   Reduce or, ideally, eliminate alcohol and caffeine.

~   Aim to finish dinner two to three hours before you get into bed.

We often take sleep for granted because it seems to "just happen" and we seem to get by without getting enough. However, research suggests that productivity increases, car accidents decrease, mental health improves and risk for disease reduce when we get the ideal amount of sleep. Make a commitment to increase sleep consistency, not only will you sleep better but also be more likely to achieve weight-loss goals with greater ease. 

Amazing Benefits of Tart Cherry Juice

Cherry juice is not only refreshingly delicious, but it provides some solid health benefits, too. With about 120 calories per 1-cup serving, it’s rich in nutrients like potassium and iron. 

There are many different varieties of cherry juice. Look for juices that use 100-percent cherry juice with no added sweeteners. Cherry juice “cocktails” typically add sugar and preservatives.

You will also see juice “from concentrate” and “not from concentrate.” Both options are nutritionally similar.

“Not from concentrate” means they put the fresh juice directly into the bottle. “From concentrate” means they squeezed and then filtered the juice, extracting water. It is then rehydrated and packaged.

There are also different types of cherries used to produce juice. Tart cherry juice is sour to taste and provides a higher amount of anthocyanins compared to black cherry juice, which is sweeter in taste and has less anthocyanins. Anthocyanins promote anti-inflammatory processes in the body. Both are great, nutritious options.

Read on for seven reasons to sip and savor cherry juice.

1. Helps post-workout recovery

Cherry juice may help recovery post-exercise. It is naturally high in potassium, which conducts electrical impulses throughout the body.

This mineral also helps maintain blood pressure, hydration, muscle recovery, nerve impulses, digestion, heart rate and pH balance.  Cherries contain about 330 milligrams (mg) of potassium per cup, which is almost 10 percent of your daily recommended value.

2. Fights inflammation and arthritis pain

Research shows that the antioxidants in tart cherry juice can reduce pain and inflammation from osteoarthritis (OA). 

A 2012 study showed that drinking cherry juice twice a day for 21 days reduced the pain felt by people with OA. Blood tests also showed that they experienced significantly less inflammation.

3. Reduces swelling

When people experience pain from swelling, they often turn to non steroidal anti-inflammatory drugs (NSAIDs. However, the effects of these drugs can be harmful, especially when you take them too often or have allergies.

A  2004 study found that cherry juice supplements can reduce inflammation and pain-related behavior in animals, showing promise as a treatment for swelling in humans.

4. Boosts immunity

Like all fruits and vegetables, cherries pack a powerful antioxidant and antiviral punch. Flavonoids,  a type of antioxidant in cherry juice, are made by plants to fight infection. Research shows that these chemicals can have a significant impact on immune system function.

5. Regulates metabolism and fights fat

There is some evidence in animals that tart cherries can help adjust your body’s metabolism and your ability to lose abdominal body fat. One study showed that anthocyanins, a type of flavonoid responsible for cherries’ red color, act against the development of obesity.

Another study in rats found that tart cherries can help reduce inflammation and abdominal fat, abdominal fat, and lower the risk of metabolic syndrome. 

6. Helps you sleep

The anti-inflammatory properties of cherry juice combined with a dash of sleep-regulating malatonin may help you sleep better.  The results of a 2010 study suggest that tart cherry juice has similar effects as insomnia medications like valerian or melatonin on older adults. 

7. Blocks cancer growth

In a 2003 study, researchers pitted cherry juice against the NSAID sulindac, which is the most common preventive anti-inflammatory treatment for colon tumors. Although an animal study, it is notable that cherry juice — unlike the NSAID — reduced the growth of cancer cells.

Even without its antioxidants and nutrients, cherry juice is deliciously tart and refreshing. Try replacing sodas and sports drinks with something that can really make a difference to your health.