The benefits of collagen: back to basics!

What’s the difference? Which one do I need? The word collagen and protein do go together, but there is sometimes confusion around if they are the same thing.They are indeed different. They both cannot be consumed for the same reason; they serve different purposes. Let’s dive in... Collagen vs. Protein Powder Although collagen is a protein, it is not a complete protein. That means collagen does not have all the nine essential amino acids (the building blocks of protein). Protein powders serve the purpose of being consumed as part of your daily protein intake; therefore, it is a complete protein. Collagen serves a specific function, hence it contains specific amino acids, such as glycine and proline. What does that mean? It means, collagen isn’t consumed for the same purpose as protein powder. It is taken specifically as a function/benefit to replenish the lost collagen in the body. Whereas protein powder counts towards your daily macronutrients. Both are important. Why Use Collagen Powder Collagen is the most abundant protein found in the human body, in fact, there are multiple types of collagen. It is a structural protein that allows your skin to have elasticity, muscles to have buoyancy, joints and connective tissues to have flexibility, hair to have strength. However, as you age the amount of collagen your body produces and has decreases. That is why collagen supplementation is key. You cannot get enough amino acids to make more collagen from the conventional ways of eating protein. This is because collagen resides in ligaments, skin, bones, cartilage, and tendons... which are not consumed regularly. Also, it’s unlikely that you will consume enough glycine, for example, for your body to synthesize new collagen on its own. When to use collagen or protein powder If you are looking to increase your protein intake, build muscle mass, you may want to add protein powders into smoothies or recipes to help you reach your macronutrient goals. However, if you are not in that boat, you may not need to supplement with all the amino acids to rebuild new muscle. If you want to improve your joints, muscle recovery, hair, skin, and nails... then collagen is your best bet. With a protein powder, you get all amino acids to reach protein needs. With collagen, you are supplementing what you've lost so that you can improve and enhance your longevity and feel good from the inside out. And yes... you can use both. Just be sure to manage how much protein you are taking in one day to not exceed your daily maximums. For more questions on your nutritional needs, please contact us at care@organika.com and we would be happy to guide your or put you in touch with an RHN.

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.

Today, interest in dietary collagen is growing at a rapid rate, and for good reason. I started taking collagen three years ago, and some pretty remarkable things have happened. The benefits of a collagen-rich diet are incredible, ranging from better weight control, improved digestion, clearer skin, reduced inflammation, and improved immune function.1 In my practice, collagen has become a game changer for injury recovery. I recommend it daily to patients dealing with ligament, tendon, cartilage, or joint problems.2 It works that well. Collagen based products provide a unique blend of amino acids that are critical for everyone, regardless of age. If you don’t get enough collagen in your diet you can experience an increase in injuries, digestive issues, and other symptoms associated with aging (decreased bone mineral density, wrinkles, and arthritis).3 Is collagen good for men? Absolutely - Collagen is a protein your body produces naturally and is a major component of skin, bone, and connective tissue.2 Let’s examine why this is not only a safe, but critical supplement to consider. 5 Surprising Benefits of Collagen for men 1. Bulletproof bones and joints The cartilage and space between your joints acts like a cushion to absorb shock and force. But aging, arthritis, sports injuries, and collagen deficiency can compromise this cushioning effect.2 The breakdown of this system can lead to pain and debility. The good news is that collagen has a protective effect on cartilage and provides pain relief.3 It is highly effective for those that live an active life and push their bodies to the limit. For the last three years collagen has been a staple in my post workout shake. As a result, I feel better now at age 35 than I did at 27. 2. Helps you grow strong and thick hair Your hair, skin, and nails are made up primarily of the protein keratin.4 Increasing your collagen intake provides your body with the raw materials needed to build keratin leading to stronger hair and nails. Other nutrients to consider for hair loss are Vitamin A, Vitamin D, zinc, selenium, iron, and thyroid hormone levels.5 Along with collagen, these micronutrients are key to growing thick, strong hair. 3. Boosts muscle recovery If you love working out, building muscle, and want to improve your recovery time between sessions - collagen can help.6 Muscles, tendons, ligaments, and cartilage are all stressed during workouts. Since collagen makes up 30% of the proteins in our body, we can directly supports our recovery and repair process by making sure we get lots of it in our diet and through supplementation.7 4. Promotes gut health Collagen is essential to heal and seal your gut.8 The lining of our intestines acts like a screen door that filters out large particles and absorbs small molecules like simple sugars, amino acids, and fats. If the intestinal lining is compromised or leaky, you open yourself up to a wide array of health concerns and digestive distress. When undigested food and toxins creep in, it leads to inflammation, immune system dysregulation, sleep problems, and chronic digestive complaints. Collagen provides your intestinal cells with the amino acids glycine and proline which are essential in rebuilding the lining of your digestive tract.8 Glycine also helps reduce inflammation which is common in those that suffer from Irritable Bowel Syndrome. 5. Improves heart health Collagen provides structural support to the cardiovascular and circulatory system. Without sufficient collagen, the vessels that carry blood around your body become weak and fragile.9 Collagen supplementation has been shown to lead to a significant reduction in arterial stiffness.10 Collagen powder and peptides for men When choosing the right collagen product there are a few things to keep in mind. Look for free range and antibiotic free animals as the collagen source. Check for third party certifications that indicate proper quality and purity. Avoid products that blend in other ingredients with collagen such as probiotics or fiber because we don’t have enough data to see how they interact. On the label, look for either collagen hydrolysate, hydrolyzed collagen, or collagen peptides - this indicates the collagen has been broken down into small enough particles that are easily absorbed. Collagen supplements for men Restore and rebuild collagen with Organika’s Enhanced Collagen flavourless hydrolyzed collagen powder. Peptides are short chain amino acids naturally derived from collagen protein. These natural peptides are highly bio-available, digestible and soluble. Sourced from grass-fed cows, Enhanced Collagen is rBGH & BSE-free (no antibiotics or hormones), with no artificial sweeteners or GMO ingredients. Amino acids glycine, lysine & proline revitalize, firm and smooth skin. Shop Enhanced Collagen References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7271718/ https://pubmed.ncbi.nlm.nih.gov/18416885/ http://www.scielo.br/pdf/rbgg/v19n1/1809-9823-rbgg-19-01-00153.pdf https://pubmed.ncbi.nlm.nih.gov/23949208/ https://pubmed.ncbi.nlm.nih.gov/30547302/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3177172/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3003457/ https://pubmed.ncbi.nlm.nih.gov/28174772/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429168/ https://www.ncbi.nlm.nih.gov/books/NBK21582/ Axe, J. The Collagen Diet. 2019.