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Collagen and Your Wellness Routine

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Collagen Sources
Collagen supplements can be derived from various sources. Notably, there aren’t any vegan substitutes for collagen as it is only available from animal sources (Snyder, 2023). However, there are supplements that are free of dairy, gluten, or sugar. Hydrolyzed Collagen, or Collagen Peptides, is one of the most common forms of supplements and is commonly recommended due to its ease of absorption and use. This type is derived from various animal sources and is broken down into smaller peptide particles that are easier to digest and recommended for people who experience bloating from regular collagen supplements (Brown, 2024).

What to Look for in a Supplement
When buying a supplement, look for a brand with the fewest ingredients. Supplements with collagen hydrolysate are the most concentrated and the easiest to absorb into the body. Also check that the brand has clinical and certified approval from sources such as the SF, USP, or UL. The type of collagen you choose will be based on the results you are looking for (Ahmed, 2024). Type I, which makes up about 90% of the body’s collagen, gives structure to the skin, bones, tendons, and ligaments. Type II offers joint and cartilage support. Type III is most beneficial for organs, muscles, and arteries. Type IV is most beneficial for skin (Cleveland Clinic). Did you know Prevail has a type I and III collagen supplement available for purchase? Talk to your coach to learn more!

Dosage
The recommended dosage for collagen depends on collagen type and supplement goals. Multiple studies have found that it is safe and effective to consume between 2.5 to 15 grams of collagen per day depending on the benefits sought after (Snyder, 2023). A dose of 2.5 grams could be beneficial for joint pain, skin, and hydration, while a dosage of 5 grams a day would be more beneficial for improving bone density. Increasing this to 15 grams can be beneficial for improving muscle mass and body composition. That being said, most sold supplements come with a suggested daily dosage on the packaging, and although collagen is generally safe and nontoxic for daily supplementation, it is advised that you consult your doctor before going over the suggested dosage (Brown, 2024).

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Collagen

Posted on by prevail

Abstract

The purpose of this article is to discuss supplementation of collagen into the daily routine and the benefits that it offers. Collagen offers many benefits to the body and this article will focus on a few of the main benefits including skin and hair, cartilage and joint health, muscle function, wound healing, and gut health.

What is Collagen?

Collagen is the most abundant protein in the body and acts as a building block for nearly every structure by creating strength and elasticity through small insoluble fibrils in a matrix arrangement (Goel, 2020). In its natural form collagen is not bioactive or easily absorbable. However, it can be supplemented from various sources such as fish, egg whites, and bone broth that is hydrolyzed and degraded into small bioactive peptides that are easily absorbed and used (Baojing et.al). Although the body creates its own collagen through non-essential amino acids, as we age, the amount of new collagen we produce slows down (Goel, 2020). Starting in early adulthood our collagen can decrease by 1% a year and by age 40 we begin losing about 1% each year (Sims, 2022). This decline in production can lead to effects such as skin wrinkles, hair thinning, joint pain, muscle loss, declined gut health, and even serious health conditions. However, collagen supplements can help prevent these effects and offer wide spreading benefits.

Skin and Hair

One of the most commonly advertised benefits of collagen is for skin and hair care. Since 85-90% of our skin is composed of Type 1 collagen, supplementing collagen has been found to aid in reducing skin dryness, preventing wrinkles, maintaining elasticity, and preventing hair thinning (Wang, 2021). However, collagen offers a wide variety of benefits outside of cosmetics.

Cartilage and Joints

Alongside skin, collagen, primarily type 2, composes much of our cartilage, up to 60%, and plays a crucial role in the health and structure of our connective tissues (Uclahealth, 2022). Age related reduction of collagen can compromise our joints as without cartilage to absorb force from high-impact movements joint pain and conditions such as osteoarthritis and Rheumatoid Arthritis may be experienced (Uclahealth, 2022). Type 2 collagen supplementation can be very beneficial in this area as it aids in rebuilding and sustaining our joints and cartilage (Wang, 2021).

Bone Strength

Collagen offers the same rebuilding properties of cartilage to bone as well. Studies have found that Type 3 collagen supplements directly correlates to bone remodeling and healing. Decreased amounts of type 3 collagen were found to be connected to decreased bone formation and alterations when healing from a fracture (Wang, 2021). This is especially relevant as conditions such as osteopenia, osteoporosis and sarcopenia are all major health conditions associated with aging especially in menopausal women (Wang, 2021). As our collagen levels become depleted we lose the certain amino acids that give strength to our bones and muscles (Goel, 2020).

Muscle

Muscle loss is a natural effect of aging. Similarly to bones, our strength and ability to rebuild reduces over time. However, studies have found that long-term collagen peptide supplementation, when combined with regular physical training, results in improvements in fat- free mass, muscle mass, maximal strength, and recovery in reactive strength after exercise- induced muscle damage (Bischof et.al, 2024). This was also found in the extreme condition of sarcopenia in which exercise and nutritional supplements, including collagen, were found to be effective treatments (Wang, 2021).

Wound Healing

Collagen supplementation can also be used for treating other injuries and aiding in wound healing. It has been found that wound healing can actually be accelerated by certain types of collagen such as collagen-derived peptides which act as a growth-initiating factor for specific fibroblasts involved in the process of would healing (Wang, 2021).

Gut Health

As we enter into sick season it is important that we keep our immune system strengthened. Collagen is an effective way to achieve this. Our gut houses intestinal flora that, if become unbalanced, can lead to a variety of diseases (Baojing et.al). To maintain this balance probiotics and prebiotics are used. Collagen Peptides have been found to exhibit these prebiotic activities by serving as a nitrogen or carbon source for microorganisms in the intestinal tract that help mediate gut microbiota and can act as an antioxidant, antihypertensive, antibacterial, anti- inflammatory, and immunomodulators. By supplementing with collagen peptides we can balance our microbiota and help support our immune health.

Summary

As one of the most abundant proteins in our body Collagen plays a crucial role in the health and function of many different structures and systems including hair and skin, joints and cartilage, muscle, and gut health. Supplementing collagen is a simple and easy way to support our body’s maintenance and slow down the onset of many age-related health issues. Regardless of age, collagen supplementation can be beneficial and often even crucial in balancing and maintaining health.

Works Cited

Baojing Ren, Kaiyan Yue, Yuhao Zhang, Yu Fu, Collagen-derived peptides as prebiotics to improve gut health, Current Opinion in Food Science, Volume 55, 2024, 101123, ISSN 2214-7993, https://doi.org/10.1016/j.cofs.2024.101123. (https://www.sciencedirect.com/ science/article/pii/S2214799324000018)

Bischof, K., Moitzi, A. M., Stafilidis, S., & König, D. (2024). Impact of collagen peptide supplementation in combination with long-term physical training on strength, musculotendinous remodeling, functional recovery, and body composition in healthy adults: A systematic review with meta-analysis. Sports Medicine. https://doi.org/10.1007/ s40279-024-02079-0

Goel, A. (2020, March 14). Benefits of collagen: Uses, foods, supplements, anti-ageing properties. myUpchar. https://www.myupchar.com/en/tips/collagen-ke-fayde-srot-in- hindi#google_vignette

Sims, S. (2022). Women & Collagen Supplements: Dr. Stacy Sims. Women & Collagen Supplements | Dr. Stacy Sims. https://www.drstacysims.com/blog/should-women-take- collagen-supplements

Uclahealth. (2022, September 30). Should you take collagen supplements?. UCLA Health. https://www.uclahealth.org/news/article/should-you-take-collagen-supplements

Wang H. A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers. 2021; 13(22):3868. https://doi.org/10.3390/polym13223868

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Red Light Therapy: Recovery for Your Brain

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The Cognitive Benefits of Red Light Therapy

In recent years, red light therapy (RLT) has garnered attention for its potential therapeutic effects, not just for physical ailments but also for cognitive enhancement. As research continues to evolve, the implications of RLT on brain health and cognitive function are becoming increasingly intriguing.

What is Red Light Therapy and How it Works

Red light therapy involves the use of low-wavelength red light to promote healing and recovery. Originally developed for skin treatments, its applications have expanded to include pain relief, muscle recovery, and now cognitive enhancement. The therapy typically involves exposure to light in the red and near-infrared spectrum, which can penetrate the skin and affect cells at the mitochondrial level. The primary mechanism of red light therapy is its influence on mitochondrial function. Mitochondria are the energy-producing components of cells, and their efficiency is crucial for optimal brain function. RLT stimulates the mitochondria, enhancing adenosine triphosphate (ATP) production, which can improve cellular energy levels and overall brain health.

What are some of the cognitive benefits of Red Light Therapy?

  • Enhanced Memory and Learning: Research suggests that RLT may enhance neuroplasticity, the brain’s ability to reorganize and form new connections. This is particularly relevant for learning and memory retention. Improved mitochondrial function can lead to better synaptic performance, which is crucial for these cognitive processes.

  • Mood Regulation: Emerging studies indicate that RLT may have a positive effect on mood and anxiety levels. By enhancing mitochondrial function and reducing oxidative stress, RLT can potentially stabilize mood and improve emotional well-being. This is particularly important given the rising prevalence of mood disorders.

  • Reduction of Cognitive Decline: There is evidence suggesting that RLT may help mitigate cognitive decline associated with aging and neurodegenerative diseases such as Alzheimer’s and Parkinson’s. By improving brain energy metabolism and reducing inflammation, RLT could potentially slow the progression of these conditions.

  • Improved Focus and Attention: Some users report enhanced focus and attention following RLT sessions. The increased energy at the cellular level may lead to better cognitive clarity and reduced mental fatigue, allowing for improved performance in tasks requiring sustained concentration.

  • Neuroprotection: RLT may provide protective effects against brain injuries and neurotoxicity. By promoting better blood flow and reducing inflammation, RLT can help shield the brain from potential damage caused by trauma or chronic stress.

While more extensive research is needed to fully understand the cognitive benefits of red light therapy, the current evidence is promising. With its ability to enhance mitochondrial function, reduce inflammation, and improve neuroplasticity, RLT may offer a novel approach to enhancing cognitive health. As always, consulting healthcare professionals before beginning any new therapy is advisable to ensure it aligns with individual health needs.

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Introducing Prevail Conditioning Recovery Center!

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Perhaps you’ve been told that in order to make improvements in your health, athletic performance, or just overall wellbeing, you should put more focus on your recovery. The idea of “train hard, recover harder” is something we strive to instill with the grand opening of our Prevail Conditioning Recovery Center. Studies have shown that doing only 30 minutes, 2-3 times per week utilizing a recovery modality is enough to instill recovery benefits. We are excited to offer our clients the following recovery modalities: 4 person infrared sauna, red light therapy, PEMF (pulse electromagnetic field), and compression therapy. Each modality brings with them a plethora of recovery benefits, some of which are listed below. We hope you’re as excited as we are to give our Recovery Center a try!
 

Infrared Sauna

The benefits of saunas go back thousands of years in many parts of the world for health, hygiene, spiritual, and social purposes. Infrared sauna use brings the benefits of traditional saunas, and then some. Studies have shown that frequent use (3 – 4x, 15-30 min sessions per week) can bring major health benefits, including lowering blood pressure, enhancing one’s immune system, improving circulation, pain relief, and reducing stress & anxiety. The infrared sauna available to our clients provides a true full spectrum infrared therapy, meaning near, mid, and far-infrared is being emitted during a session, all while doing so with ultra low EMF levels. Imagine getting the benefits from the sun without the harmful UV rays! Providing a full spectrum infrared therapy brings additional benefits also seen with red light therapy (see section below for more red light therapy benefits). In addition to the benefits listed above, studies have shown that infrared sauna use can improve cardiovascular health, decrease inflammation, provide low back pain relief, improve sleep, and lower the risk for dementia & Alzheimer’s disease. 

Red Light Therapy

You may have heard about red light therapy as a way to increase skin elasticity and fight against the signs of aging and wrinkles, but did you know there’s also other benefits from an athletic and training standpoint? Red light therapy penetrates deep into joints and tissues, increasing oxidation and circulation for better cellular repair. At the cellular level, red light therapy penetrates deep into the mitochondria (the powerhouse of the cell) and allows oxygen to bind with an enzyme known as Cox (cytochrome c oxidase), which increases cellular energy levels primarily through the production of adenosine triphosphate (ATP). Our body is then able to use the ATP to fuel our cells and aid in recovery. These recovery benefits can occur in many different ways, such as:

  • The repairing of various skin conditions (psoriasis, stretch marks, age spots, wound healing, etc)

  • Reduction of pain & inflammation associated with tendonitis, arthritis, carpal tunnel, and osteoarthritis

  • Improved sleep quality due to an increase of melatonin secretion

  • Increased tissue recovery for delayed onset muscle soreness (DOMS)

PEMF (Pulsed Electromagnetic Fields)

PEMF has been used since the 1970’s in orthopedic settings to treat various orthopedic conditions. PEMF creates magnetic fields that increase or cause ions and electrolytes in bodily fluid and tissues to mobilize. This stimulates the tissues to rebalance and heal where necessary.  At the cellular level, all cells need energy to function in order to eliminate waste, repair and regenerate, and to perform their predetermined function based on the cell type and location in the body. This is where ATP once again comes into play. Low levels of ATP can cause our cells to be sick and decrease their ability to heal and function properly. The increase in motion of ions and electrolytes increases this energy and the body’s ability to create ATP. The use of PEMF can lead to several recovery benefits including increased blood oxygenation, improved circulation and muscular function, decreased inflammation, and stress reduction. Some common ailments PEMF has been successfully used to treat include the following ailments: pain and inflammation, arthritis, osteoarthritis & osteoporosis, migraines, wound healing, tendinitis, and general body fatigue. 

Compression Therapy

Compression therapy works to increase blood flow resulting in several benefits: improved circulation, reduced swelling, inflammation, and soreness, enhanced removal of lactic acid, increased flexibility & range of motion, and accelerated muscle recovery. Our compression therapy for the lower body aids in lymphatic drainage as well. It can be used as a pre workout warm-up to aid in blood flow to decrease leg stiffness, as well as post workout for the benefits just listed above. Putting on the compression legs and reclining back in one of our zero gravity recliners will make you feel refreshed and ready to attack the next workout!