![]() ![]() 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. There have been small studies looking at the effect of supplemental collagen on ligaments and other connective tissue that have shown some promise. "There's an amazing amount of subjective evidence saying it's great, but there's not a lot of science to prove it." "Currently, we've got this huge gap between what protein science tells us and what consumers who take collagen have been saying for years-back to ancient times in Asia," Layman says. But in addition to collagen, protein-containing foods-such as nuts and seeds (in the oats) and egg white powder and pea protein (in the snack bites)-are on the ingredients list. For example, Purely Elizabeth Vanilla Pecan Collagen Protein Oats and Pact Glow With It Snack Bites have 10 grams of protein per serving. It's not really clear how much collagen you get from foods that contain it. The latter two are made from simmering animal bones for several hours, which leads to the collagen in the bones being released into the liquid. Collagen is found in meat, poultry, fish, egg whites, and gelatin, as well as in stock or bone broth. "Collagen also contains unique levels of glycine, an amino acid that may stimulate growth hormone, improving collagen synthesis."īut even if eating collagen directly does lead to more collagen in your body, you don't need special collagen foods or supplements to get it. Layman, PhD, professor emeritus in the food science and human nutrition department at the University of Illinois in Urbana. "There is some evidence the body can absorb these and use them to rebuild tissue," says Donald K. Many supplements and collagen-enhanced foods use hydrolyzed collagen (also called collagen peptides). How do you get more of those amino acids? By consuming more collagen. Supplement proponents argue that in order for your body to make more collagen, it needs more of the specific amino acids (namely glycine and proline) the body uses to build collagen. ![]() "There's no guarantee that when you eat collagen, those amino acids will wind up in the skin and produce collagen." "Whether you ingest a collagen supplement or a steak, the body recognizes them as protein and breaks them down into amino acids in the digestive system," Perez says. All protein you consume, collagen included, is processed by your body in the same way. But the question remains as to whether taking supplements or eating foods that contain collagen translates directly to more collagen in your body. There's no doubt that having ample collagen in your body is important. You can get copper and zinc from nuts, seeds, and whole grains. Vitamin C is plentiful in citrus fruits, bell peppers, and broccoli. "Vitamin C is especially important to regulate the synthesis of collagen," Wright says. In addition to protein, your body also needs vitamin C, zinc, and copper to help it form collagen. "As long as you eat a variety of plant proteins-such as legumes, soy, and quinoa-you will get all the essential amino acids your body needs to build collagen," Wright says. ![]() The three amino acids most prevalent in the formation of collagen are glycine, proline, and hydroxyproline.Īlthough collagen is found naturally in animal foods, your body can still make it if you don't eat meat, dairy, or eggs. "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. It then uses those amino acids, along with amino acids it can produce on its own, to make new proteins. When you eat protein, your body breaks it down into its individual amino acids. All proteins are made up of tiny molecules called amino acids. ![]()
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