Starting a Healthy Routine

Which format of collagen is best to take? So you know about all the wonderful things collagen does and why you should be taking it. Great! There seems to be a bit of an ongoing debate between powder collagen and liquid. Which reigns supreme? Which is absorbed better and overall better for you? We have taken a deep dive to answer those burning questions for you. But first... A bit about each of the most popular forms of collagen supplements Collagen powder Powder is the common form of collagen supplements; in fact, it is how it exists before it is dissolved into liquids. Collagen powders easily dissolve in both food and drinks. The collagen peptides, when extracted from the animal source, are made into a powder first. They are hydrolyzed for easier consumption and absorbability. TIP: Always look for hydrolyzed collagen peptides when choosing a supplement. Most studies look at usage with collagen powders, it is the form that has been most well studied and reviewed as well. From those studies, it’s been shown that collagen is effective... so we know powder is good in that way. How to use: Dissolve into beverages or foods of choice, blend into smoothies, or use in baking. Best for: Anyone that likes to mix collagen their way. Liquid collagen Pre-made collagen drinks contain dissolved powder plus potentially other ingredients to enhance the flavour. For this reason, liquid forms tend to have less collagen per serving than the powdered form...so to get the same amount as in powder you may need to consume more liquid. Up until now, most liquid options were created from marine collagen. However, Organika has liquid forms of both marine and our award-winning Enhanced Collagen from bovine collagen. How to use: Simply take the collagen drink as suggested. Depending on the product, it may be potent per serving (to be drank whole or taken by tablespoon). Best for: Anyone that prefers the convenience of pre-made liquid Collagen capsules Collagen capsules contain powdered collagen, so they provide the same benefits as the powdered form of collagen. It’s really that simple. How to use: Take as directed with water. Best for: Those that prefer taking supplements by capsule vs. food or drink. Your collagen questions answered Which form is best absorbed, powder or liquid? Any collagen supplements should be hydrolyzed. That means its large proteins have been broken down, to make them digestible and easy to absorb. It also makes collagen powder better able to dissolve into liquids. Since liquid collagen is powder dissolved into something – both are equally as absorbable. Are there added ingredients in one form over another? Liquid versions may have added ingredients, simply because they may include natural flavours to enhance the taste and create a desirable product you would want to consume directly. There are multi-ingredient blends available now. That just means, for your convenience, there is collagen combined with other supplements you may need. For example: Enhanced Collagen Sleep is pure hydrolyzed bovine collagen powder PLUS sleep supplements GABA and Melatonin. Blends are made for supplement taker conveniences. Which form is most effective? Taking collagen is effective as been studied. Both are effective, since both come from powdered supplements; powder is more potent. There are many liquid only collagen brands that push the false claim of higher bioavailability or that liquid is more efficiently absorbed, however there isn’t scientific evidence to support that claim. Most collagen studies use powder to show its effectiveness. The bioavailability is in fact improved by the hydrolyzed process (liquid or powder) not what form is consumed. How much collagen do I need from powder vs. liquid? Powder has more collagen per serving than the liquid forms. For example, if you take 1 tablespoon of the powder it is approx. 5 grams of collagen vs 1 tablespoon of the liquid collagen being approx. 1.5 grams of collagen. Therefore, you have to consume a lot more liquid to get the same amount of collagen from liquid. With powder you can use 1-2 scoops as directed, for liquid you would need to take the serving size X 2 or 3 times a day to get the same amount of collagen. What do the experts say? Many naturopaths agree – that while liquid supplements in general are absorbed faster, there is less collagen per serving, and collagen is not a quick fix medicine. You don’t need the super quick absorption (as you would a cough and cold syrup). Because of its potency and versatility, powder is great. If you prefer liquid, that is fine also. It is really a consumer’s choice. We also asked nutritionists that pointed out that since both the liquid and the powder are from the same hydrolyzed collagen source, they are both bioavailable and absorb well in the body. The collagen for both the liquid and the powder will be absorbed in the gut, so when choosing one over the other they work/absorb the same way. What really matters The form of collagen you take is entirely up to your preference. Collagen powder can give you more collagen per serving than a liquid collagen shot, but sometimes grabbing pre-made collagen water is more convenient. The most important thing when looking for a collagen supplement is the source/type and quality of the collagen. Learn more about collagen types here. REFERENCES: https://pubmed.ncbi.nlm.nih.gov/33742704/ de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021 Dec;60(12):1449-1461. https://pubmed.ncbi.nlm.nih.gov/31411379/ Jhawar N, Wang JV, Saedi N. Oral collagen supplementation for skin aging: A fad or the future? J Cosmet Dermatol. 2020 Apr;19(4):910-912.

I often refer to myself as a ‘needy sleeper’. As in, I don't think I’ve ever in my life just spontaneously fallen asleep while sitting on a chair, I don't sleep in planes, trains or automobiles, and I’ve don’t ever dozed off while watching a movie. I’d rather just turn off the tv, and go to bed. Why? Because I need to be *key word* horizontal, on a nice comfy bed, with the temperature not too warm but not too cold. Are you understanding the ‘needy sleeper’ thing now? This unfortunately doesn’t translate to being a ‘good’ sleeper. I usually wake up in the middle of the night a few times (hello cortisol levels), and each night, I enviously listen to my partner drift off to lalaland while I struggle to come to terms with the fact that I probably sent one too many exclamations marks in an email earlier that day. Ugh! Falling asleep is sometimes a challenge, and so is staying asleep. This is even more the case nowadays, during COVID, because of the lack of mental stimulation and connection throughout the day - our minds tend to run wild at night. Recently I’ve been on a mission to improve my sleep quality. Sleep is one of the main pillars of health and is monumentally important for us to feel and function optimally. I’ve incorporated a few well researched supplements, and other tips and tricks to help improve my sleep. Here are 10 simple things you can start doing to help improve you sleep: 💤 Melatonin: a neurohormone secreted by the pineal gland in the brain. It is very well researched for initiating and regulating sleep. The primary use of melatonin is to normalize abnormal sleep patterns by helping to decrease the time it takes to fall asleep. The benefits of melatonin are not dose-dependent; meaning, taking more will not help you fall asleep fast. 💤 GABA: a neurotransmitter that regulates many of the depressive and sedative actions in brain tissue and is critical for relaxation. GABA’s primary function as a supplement is to improve sleep. 💤 Magnesium Glycinate: this form of magnesium is binded to the amino acid glycine, which has been successfully researched to improve sleep quality. 💤 Blue light blockers: blue wavelength light from screens tricks your brain into thinking it’s daytime, which inhibits the production of melatonin. Some studies suggest that blue light blocking glasses may increase melatonin production in the evening, improving sleep. 💤 Dim the lights and opt for candles instead. Light suppresses our melatonin production. The more we can limit light, the better. 💤 Trade in the scrolling for page flipping. Start setting boundaries with your phone and laptop and try to keep both out of the bedroom as much as possible. Reach for a book instead. 💤 Pour yourself a cuppa herbal tea. Chamomile, lemon balm, valerian root or passion flower are all well researched herbs that help us relax. 💤 Wash your face earlier in the evening. I like to do it right after dinner. I feel much more ready for bed and it also ensures that I’m never too tired to wash my face! 💤 Get some new pillows! Invest in some better quality pillows and linens and get excited about getting into bed. 💤 Speaking of beds - they should only be used for sleeping (or sex). Your bed should be a sacred space, not a place to work or be on your phone. Setting these boundaries will help condition your brain to know that being in bed means that it is ready to fall asleep. Enhance Your Bedtime Routine Enhance your bedtime routine with Enhanced Collagen™ Sleep, formulated with GABA and melatonin to support deeper, more restful sleep with the added benefits of collagen! GABA: Gamma-Aminobutyric acid is a major neurotransmitter that regulates much of our brain function. It inhibits neural activity, reducing mental and physical stress, promoting relaxation and sleep quality and length, proving effective in treating insomnia and other sleep disorders. MELATONIN: Melatonin is a hormone made by the brain, helping to regulate circadian rhythm and promoting the onset of sleep. Melatonin supplementation helps those who struggle with sleep due to jet-lag or shift work, helping to reset the sleep-wake cycle and promote deeper, longer sleep. Shop New Enhanced Collagen Sleep

With so much information out there and different types of Collagen on the market, what is the ideal way and time to take it? How much do you need to take and how long until you notice the health benefits? First, Collagen is so very versatile! That is one of its fantastic traits. You can take collagen any time of the day for its benefits. Organika’s Enhanced Collagen is flavourless and odourless, so it is so effortless to add into your daily routine! Here are a few of our favourite ways to take & use Collagen. Best times of day to take collagen First thing in the AM in your morning coffee! Collagen contains protein, so this is an excellent way for you to start your morning and keep you feeling full. One hour before exercise! Collagen contains over 17 different amino acids, which are essential for muscle repair, recovery, and growth! Also, protein is an excellent source of long-lasting energy. Collagen is the fastest absorbing form of protein we can uptake in the body and won't leave you feeling sluggish during those workouts. Night Time Tea: I love to have a tablespoon Of Organika’s Enhanced Collagen Relax in a cup of tea in the evenings. Due to its high glycine content, collagen can help you feel relaxed and rested. It also promotes a healthy and restful sleep. How many times can I take collagen in a day? Personally, I like to take up to 6 tablespoons a day. This works out to 3 servings of protein a day (17 grams- per 2 ). I find that this helps keep my protein uptake adequate. It also ensures I am getting the maximum benefits for my health needs. Ideally, you don’t want to take much more than that (especially in one serving ) as your body won't absorb it and will utilize it for energy. You can’t "overdo" collagen; however, it won't be beneficial to your body if you exceed more then 2-3 tablespoons a serving as your body can't absorb that much in one serving. Ideally, for the various benefits, I take and recommend up to 6 tablespoons a day. When is the best time to take collagen for you?