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Do Collagen Supplements Actually Work? Learn the Facts About This Popular Supplement.

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Reviewed by Helen Kollias, PhD

What is collagen? | Collagen vs. gelatin | Joint pain | Skin health | Hair growth | Protein content | Gut health | Pregnancy and postpartum | Should you take collagen?

Every morning, thousands of people dump some white powder into their coffee or tea.

That white powder is collagen, and it’s (still) having a moment.

Many people (maybe yourself or your clients included) use it because of the claims that it can improve skin, hair, joint, bone, and gut health. And also that it’s the “cleanest” and “most absorbable” protein source. (At least, that’s what the collagen supplement companies say.)

But do collagen supplements actually work?

In this article, we’ll find out.

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What is collagen?

Collagen is an important structural protein in the body found in our skin, bones, muscles, tendons, and ligaments. As we age, we produce less collagen. (Hi, wrinkles and creaky joints.)

While there are at least 16 different types of collagen, types I, II, and III make up 80 to 90 percent of the collagen in our bodies.1

Where does collagen come from?

Collagen supplements are usually derived from bovine hide (bovine collagen) or fish (marine collagen). These generally come in a flavorless powder that dissolves in liquid. They can also come in pill and liquid form.

Collagen can be found in foods too. Bone broth, certain cuts of meat and poultry, and fish (especially the skin) are all good sources.

Some brands promote vegan or vegetarian collagen options, but these products don’t contain collagen. Instead, they contain nutrients that may promote collagen production, such as vitamin C.

Hydrolyzed collagen, collagen peptides, and gelatin: What’s the difference?!

Well, the first comparison is easy: Hydrolyzed collagen and collagen peptides are actually the same thing.

“Hydrolyzed” just refers to the processing—using heat, enzymes, or acid to break apart protein chains into shorter chains, or peptides.

The claim is that hydrolyzed protein, or shorter peptides, are easier to absorb than longer-chain proteins. However, research doesn’t support that theory, particularly in the case of collagen. 2

Gelatin is the cooked form of collagen. It’s liquid at high temperatures and gels at low temperatures. (Think: Jell-O, which contains gelatin.)

Nutritionally, collagen and gelatin are essentially the same. The main difference? Gelatin is a whole lot cheaper. (More on that later.) And in fact, much of the research used to support collagen’s potential benefits—such as collagen regeneration in muscles and tendons3,4—is actually research on gelatin.

The real benefits of collagen supplements

Here’s a rundown of what we know about collagen supplements.

Collagen for joint pain

Of all the buzzed-about benefits of taking collagen, this is one of the most well-studied. (Hey, we want to play tennis without knee pain!)

Some research suggests that type II collagen could potentially support joint health when taken with vitamin C.3 The vitamin C part is important, since the body needs vitamin C in order to make collagen.

That said, reviews and meta-analyses have failed to find collagen supplementation benefits people with joint conditions like osteoarthritis and tendinopathy, the breakdown of the tendons.5,6

One common argument is that since collagen is generally made from bone and cartilage, it should contain everything we need to repair these parts of our body. However, most of the amino acids in collagen are ones we can make on our own (like glycine, proline, and alanine) or ones that we can’t use very well in our body (like hydroxyproline).7

Bottom line: Some research shows collagen may help with joint concerns when taken with vitamin C, but the evidence overall is weak.

Your body doesn’t care about advertising.

Many collagen supplements are marketed for specific concerns, like wrinkles or joint pain.

And it would make sense that if you’re lacking collagen in your skin or joints, you could just supplement with collagen to take care of it, right?

However, eating more collagen doesn’t necessarily equal more collagen wherever you want it.

Instead, your body determines where the amino acids from collagen (or any protein source) you ingest will go.

Meaning, amino acids are more likely to be used to build enzymes, hormones, and neurotransmitters—or build/maintain lean tissue—than they are to smooth out your crow’s feet.

So, just because that collagen brand says it’s for skin or sore knees doesn’t mean your body will use it for that purpose.

Collagen for skin health

Collagen is what makes our skin plump and elastic. That’s why collagen and collagen-enhancing ingredients are common in skincare products. Similarly, collagen supplements promise to increase skin elasticity and combat wrinkles “from the inside out.”

While collagen has the potential to improve skin, the evidence isn’t definitive.

Taking collagen may stimulate hyaluronic acid production in the skin, which keeps skin moisturized and plump.8,9 And one review did find that collagen supplements increased skin elasticity, hydration, and dermal collagen density.10

But collagen supplements do nothing to reduce collagenase, an enzyme we all produce that degrades our collagen stores over time. So, positive effects from taking collagen supplements can only be maintained if you continue taking those supplements indefinitely.

Further, many of the studies on collagen for skin health (as well as other areas of health) have been funded and run by the companies who’ve created the products. Industry-funded studies aren’t always biased, but it’s a risk.

Last thing: There are more reliable ways to enhance collagen production and maintain collagen stores in your skin:

Using skincare products with vitamin C 11, retinol/retinoid acid12,13, glycolic acid, and/or hyaluronic acid14
Wearing sunscreen15

Bottom line: More research is needed, but collagen supplements may help (minimally) with skin health.

Collagen for hair growth

Collagen contains some of the amino acids needed to produce keratin, a protein found in hair.

But currently, there’s no evidence that taking collagen will make your hair grow faster, thicker, or stimulate hair regrowth.

Bottom line: Don’t rely on collagen to make your hair grow.

Collagen as a protein supplement

Despite the claims of being “superior” and “highly absorbable,” collagen is not an ideal protein source. In fact, until pretty recently, it was considered a “junk” protein that wasn’t used for much of anything.

There are a couple of reasons why.

Reason #1: Collagen is an incomplete protein.

That means it doesn’t contain all nine essential amino acids (EAAs).7,16 (Collagen is missing tryptophan, as shown in the graphic below.) Your body can’t make EAAs, so it must get them from food.

Incomplete proteins have a place in a healthy diet, but to get the most bang for your buck, collagen is simply not worth the cash due to its status as a low-quality protein.

Collagen lacks tryptophan and is overall lower in EAAs than whey.

 

Reason #2: Collagen is low in other EAAs.

Because of this, even when tryptophan is added, collagen still scores low in terms of quality compared to other proteins like whey, casein, or soy.

(To understand protein quality and why it matters, read our guide to choosing the best protein powder for you.)

Also, if you want to enhance workout recovery, muscle gain, or muscle retention, collagen isn’t your best bet.17 Muscle protein synthesis requires the amino acid leucine, and collagen has very little of it.18 (Learn more about leucine in our article on BCAAs.)

Bottom line: Collagen is not the best quality protein supplement.

Collagen for gut health

Collagen is rich in amino acids glycine and proline, and has some glutamine. Some say these amino acids have the potential to help heal the gut lining and promote digestive health, particularly in people with “leaky gut.”

However, while intestinal permeability is associated with certain digestive diseases, it doesn’t have direct symptoms.

While there’s some research showing glutamine and glycine may be helpful for intestinal health, robust evidence is lacking.19

(To learn more about how to improve gut health, check out this comprehensive resource on probiotics.)

Bottom line: It’s unlikely that taking collagen improves gut health.

Collagen in pregnancy and postnatal recovery

Collagen is high in glycine, which is considered a non-essential amino acid (your body can make it).

But new research shows it’s conditionally essential—meaning you might need to get some from food—in the later stages of pregnancy (~35+ weeks). This is due to increased nutritional demand to form a baby’s collagen stores.20

This has led some prenatal nutrition experts to suggest supplementing with collagen during pregnancy, especially in the later stages.

While this isn’t a bad idea, it’s not necessary if you’re getting adequate complete proteins through your diet. (Protein needs in late pregnancy are 1.52 grams/kg of body weight per day.21) Whole-food proteins like meat, fish, protein powders, and dairy contain more than enough glycine to meet your needs.

(The only exception is vegans, who may not get enough glycine in late pregnancy from whole foods. But collagen isn’t a vegan option anyway.)

On a related note, some women swear supplementing with collagen helped them heal and recover post-pregnancy. There’s no evidence showing supplementing with collagen is better than eating a diet with enough protein. However, collagen is safe for new moms, so if this is an approach that interests you, have at it!

Bottom line: Collagen may be helpful for women who are pregnant or postpartum, but it’s no better than eating a healthy diet with enough protein.

Should you take collagen supplements?

Ultimately, that’s up to you.

Here’s a quick recap of the potential benefits and their quality of evidence:

Collagen supplements might help minimally with joint and skin health, but are unlikely to help with anything else.

 

Here are some other factors to consider when making your decision.

Supplement quality varies.

There are some concerns about heavy metal contamination with collagen. So, look for third-party tested options to ensure purity and quality. (Read the “purity and quality” section of our article on protein powders for specifics.)

Gelatin is a safe, cheap alternative.

Not only is gelatin much cheaper, it may be safer. That’s because, in most countries, regulations for food production are much stricter than regulations for supplement production.

And remember, key research used to support collagen supplementation was actually done with gelatin.

Get enough dietary protein and vitamin C.

It’s probably not worth spending money on collagen if you’re not already doing these two things.

Aim for a minimum protein intake of about 0.8 grams of protein per kilogram of body weight per day (0.36 grams per pound). That said, many people can benefit from more:

Adults over 65: 1.2 to 2.0 grams of protein per kilogram of bodyweight per day (0.55 to 0.91 grams per pound)
Athletes and active people: 1.2 to 2.2 grams of protein per kilogram of bodyweight per day (0.55 to 1.0 grams per pound)
People who want to change their weight or body composition: 1.6 to 3.3 grams per kilogram of bodyweight per day (0.75 to 1.5 grams per pound)

In terms of vitamin C, adult females need 75 mg a day, while adult males need 90 mg. It’s safe to supplement up to 2,000 mg a day.22

FYI, research on collagen and vitamin C used 48 mg of supplemental vitamin C, so you don’t need to megadose to stimulate collagen. Also, solo vitamin C has been shown to increase collagen synthesis.23 Neat!

More collagen isn’t necessarily better.

Exercise, sleep, water—it’s possible to get too much of anything.

Considering that collagen’s benefits are minimal, taking extra doesn’t make sense. (If you choose to take collagen or gelatin, 10-15 grams per day is likely sufficient, which is the quantity studied in most joint and tendon research.)

Because collagen is a low-quality protein, it shouldn’t replace other forms of protein in your diet. That’s when we could cross over from “can’t hurt, might help” territory into the “possibly harmful” zone.

Currently, we don’t have research comparing collagen to higher quality sources of protein, such as meat and whey, which would help us find out if collagen really is “special.”

References

Click here to view the information sources referenced in this article.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that’s personalized for their unique body, preferences, and circumstances—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification.

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Source: precisionnutrition.com

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European Court of Human Rights Affirms Freedom of Religion or Belief of Russian Scientologist

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LOS ANGELES, Calif., Oct. 6, 2021 (SEND2PRESS NEWSWIRE) — The European Court of Human Rights (ECHR) has once again affirmed the rights of Scientologists in Russia to practice their religion based on Article 9 of the ECHR Convention for the Protection of Human Rights and Fundamental Freedoms, announced the Church of Scientology International.

PHOTO CAPTION: European Court of Human Rights (Photo by Katrinitsa, Creative Commons license).

Article 9 states:

“Everyone has the right to freedom of thought, conscience and religion; this right includes freedom to change his religion or belief and freedom, either alone or in community with others and in public or private, to manifest his religion or belief, in worship, teaching, practice and observance.

“Freedom to manifest one’s religion or beliefs shall be subject only to such limitations as are prescribed by law and are necessary in a democratic society in the interests of public safety, for the protection of public order, health or morals, or for the protection of the rights and freedoms of others.”

In its September 28, 2021, judgment in Kuropyatnik v. Russia, (Application no. 64403/11), the ECHR ruled that Scientologist Vladimir Leonidovich Kuropyatnik, a Moscow Scientologist, was illegally detained by a Russian police officer who questioned him on the basis of his membership in the Scientology religion.

The Court found Kuropyatnik’s October 13, 2010, detention deprived him of liberty and violated Articles 8 and 9 of the Convention for the Protection of Human Rights and Fundamental Freedoms which guarantee the right to respect for private and family life and freedom of thought, conscience and religion.

The ECHR noted that at the time this incident took place, the Church of Scientology had been registered as a religious organization in Russia for more than two decades and that Russian authorities had consistently over the years acknowledged the religious nature of Scientology. This Court found Russian police targeting Mr. Kuropyatnik for being a Scientologist was a blatant abuse of his religious freedom by the Russian state and ordered Russia to pay him EUR8,000 in damages for violating his human rights.

This decision is consistent with the European Court of Human Rights landmark decision of 5 April 2007 in the case Church of Scientology Moscow v. Russia (Application no. 18147/02), which overturned the Moscow city government’s refusal to register the Church of Scientology of Moscow as a religious organization. The Court found that Russia violated the rights of the Church of Scientology under ECHR Article 11 (the right to freedom of association) “read in the light of Article 9” (the right to freedom of religion) when it refused to reregister the Church of Scientology of Moscow.

Once again, the European Court of Human Rights has upheld that Scientologists are guaranteed the same rights by the European Convention on Human Rights granted to those of any other religious organization.

The European Court of Human Rights was established to create a mechanism for the resolution of human rights complaints against States parties to the Convention for the Protection of Human Rights and Fundamental Freedoms. The Convention was adopted by the Council of Europe in 1950. Located in Strasbourg, France, the Court has jurisdiction over 47 states in Europe, including Russia, with a combined population of some 820 million citizens.

This announcement was originally published as a blog on the Scientology Religion website. The Church of Scientology publishes this blog to help create a better understanding of the freedom of religion and belief and provide news on religious freedom and issues affecting this freedom around the world.

The Founder of the Scientology religion is L. Ron Hubbard and Mr. David Miscavige is the religion’s ecclesiastical leader.

For more information on Scientology, visit the Scientology website or the Scientology TV network.

RELATED LINKS

https://www.scientology.tv/

https://hudoc.echr.coe.int/eng#{%22appno%22:[%2264403/11%22]}

https://polis.osce.org/convention-protection-human-rights-and-fundamental-freedoms-amended-protocol-no11

News Source: Church of Scientology International

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Debt Cap Voting: Republicans Are Poised to Thwart Efforts to Raise Borrowing Limits As Defaults Are Approaching

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Washington-As the country barrels towards default, Republicans are ready to sink Democratic efforts to suspend federal borrowing restrictions.

Senate Republicans are blocking measures passed in the House of Representatives that will be suspended Debt limit Until December 2022. At least 10 Republicans must join all Senate Democrats to break the GOP filibuster and pass the bill with a simple majority vote.

Democrats argue that this will give Republicans exactly what they are looking for: a country’s borrowing limit approved only by Democrats.

“Tomorrow’s vote is not a vote to raise debt caps, but rather a procedural step to get Democrats to raise debt caps,” Senate leader Chuck Schumer said Tuesday. “We’re not asking the Republicans to vote for you, they’re just letting them vote.”
more: Why Daily Americans Need to Care About Debt Caps

But the Republicans aren’t retreating. They have full control of Washington and plan to pass trillions of socio-economic packages with zero Republican input, so Democrats must act to raise their federal debt caps themselves. I’ve been doing things that don’t happen for months.

“They said they were ready to work on their own,” Senate Republican leader Mitch McConnell told reporters Tuesday. “The easiest way to do this is to use the tuning process, as I’ve pointed out for two months.”

Republican McConnell has reiterated that Democrats need to raise debt limits to cover the potential trillions of costs in the unpassed portion of President Joe Biden’s agenda, but it has already taken. Debt limits need to be raised to cover spending under the unified Republican-backed Trump administration.

Senator Lindsey Graham (RS.C.) said she did not support voting on ABC News on Tuesday.

“We are not going to empower a radical march towards socialism,” said Graham, a top Republican member of the Budget Committee.

Senator Bernie Sanders, chairman of the Senate Budget Committee, has highlighted potential solutions, including temporarily suspending filibuster rules that require 60 votes for most bills.

“It could go down, at least for a demand on a debt limit to end the filibuster and pass it with 51 votes,” Sanders suggested.

However, to do this, a rally of 50 Democrats needed to remain unified, and both Senator Joe Manchin and Senator Kyrsten Sinecine of West Virginia opposed the change in filibuster rules.

Republicans haven’t been recorded yet and say they’re ready to join the Democratic Party to pave the way for a final vote on Wednesday’s debt restrictions, but moderate Senator Lisa Murkowski, R-Alaska, said Many have opened the door to potential participation.

“I want to make sure I’m doing everything I can to avoid falling into the default situation, and I don’t want to get close to it,” Marcusski said. “We need to confirm. We just need to confirm.”

The country technically reached its debt cap on August 1, and the Treasury took special steps to pay the country’s invoice. However, Treasury Secretary Janet Yellen said her division’s efforts would be completely exhausted by October 18, and defaults would be nearly certain.

Pressure is rising alongside party gridlock, and backup plans have not surfaced.

McConnell and his meeting insist on using a swift budgeting tool called reconciliation that allows Democrats to break filibusters and pass certain laws. The use of this mysterious process is tedious and can take weeks, freeing Democrats into a series of potentially politically distressing votes.

However, insisting on using this process could have additional political interests for Republicans. It will leave Democrats a record of raising debt caps by a large amount, but Wednesday’s vote-simply suspending debt caps at a certain amount-is not. It will affect the Republican story that Democrats are out of control spenders.

Senator Mike Rounds (RS.D.) said on Tuesday that he was “very interested in a particular amount.” “They would have to come in front of the Americans and say,’This is the amount we’re going to spend, so we’re going to increase our debt cap by X.’ There. “

Some Democrats say they support the use of a settlement if it means a quick solution to the debt restriction issue. Manchin said the process should be considered, and Connecticut Senator Richard Blumenthal said when asked by reporters whether to consider fast-track budgeting tools, “everything should be on the table. “.

But with each passing day, Democrats are limited in the amount of time they have to quickly track up debt cap increases through a multi-step process, and Democrats have not begun work on the reconciliation process, even behind the scenes. Tell ABC News about it.

“No, not at this time,” Sanders told ABC News.

Some Democrats were more emphasizing.

“The settlement was never at the table,” said Massachusetts Senator Elizabeth Warren. “I don’t have enough time for the settlement to work.”

But on Tuesday, Schumer did not explicitly exclude it.

Schumer repeatedly mentioned Wednesday’s vote as the preferred way to raise debt caps when asked if they would be excluded using the budgeting process.

“Reconciliation is a complex process drawn out. We have shown the best way. We are moving in that direction,” Schumer refused to entertain Plan B.

If a country defaults, the consequences are definitely catastrophic. The White House warned that unprecedented defaults could shock the global economy and cause a recession. The political impact of both parties is unknown.

Copyright (C) 2021 ABCNews Internet Ventures.

Debt Cap Voting: Republicans are poised to thwart efforts to raise borrowing limits as defaults are approaching

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Which Are the Two Options You Have to Choose From If You Want to Bet on the Go?

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People use their computers and laptops to bet on sports and play casino games all the time. Thanks to the different online betting websites, accessing your favorite hobby has never been easier. Everyone (assuming you live in a country where i Gaming is legal) can try out several betting websites in a matter of seconds. There are many differences between the brands, but in general, all of them allow you to use different features and promotions.

Even though those things are great, there are some drawbacks that have to be taken into account. The biggest one is related to the fact that you need to have access to a computer in order to bet. Some people don’t consider this to be a problem because their job requires them to sit in front of the computer all the time. However, others don’t have the privilege of using a PC or a laptop while at work. That’s why those people have no other option but to use their mobile devices.

We live in a world where most people around us use a smartphone or a tablet daily. We always carry those devices with us, which makes them the ideal “tool” to allow us to bet on the go. Let’s take a look at the two things that you can do if you want to have fun without the need for a computer.

Downloading and installing a mobile app

The first thing you can do if you want to use your smartphone or tablet is to download and install a mobile app. This process is complicated and it might take some time, depending on your preferred mobile OS. Luckily, punters with Android and iOS can get the BoyleSports app directly from this source by EB and start using the services of one of the most popular online betting platforms. Although you can download and install this app within seconds, there are many potential problems that some users might come across if they want other apps.

The most common issue Android users have to face is the lack of an app inside Google Play. Only a few iGaming sites have apps there, so you will most likely have to download and install an apk file. To do that, you need to open your device’s settings and enable the option to install apps from different sources.

Using a mobile website

The mobile application that you might want to download and install has a lot of advantages. However, unless you get the BoyleSports app for Android and iOS from Efirbet, you may spend a lot of time trying to find a legit apk file. The good news is that there is a solution to your problems – the mobile website.

Online bettors who don’t want to deal with the problems of getting an app can simply use the operator’s mobile website. Every online casino and bookmaker has a mobile version of its desktop site. Some of them try to make exact copies of their original websites, whereas others are more innovative. No matter which kind of mobile website you choose, it will let you bet on sports and play the casino games you want to. Furthermore, you can use the different features and promos.

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