Collagen And Bowel Movements
There are no specific studies showing improvements in constipation or diarrhea with collagen supplementation. However, depending on the root cause of the motility change, we can infer that the effect of collagen on bowel movements may be positive due to its studied effects on issues like dysbiosis and leaky gut.
If dysbiosis in the large intestine is behind chronic constipation, for example, collagen may have some benefit by improving the gut microflora and increasing butyrate production, resulting in better regularity.
Collagen may also be helpful for these symptoms and other digestive imbalances from a nutritional perspective of getting enough protein. At the Ruscio Institute, weve seen great results from getting patients to a more optimal daily protein intake.
What To Look For When Choosing A Supplement
Pasture-Raised and Grass-Fed Sources
Look for collagen thats made from pasture-raised, grass-fed beef or bovine sources, because the animals diet and living conditions directly impact the nutritional quality of the meat or animal product.
For example, grass-fed beef has significantly higher levels of omega-3 fats compared to grain-fed beef, which has higher amounts of saturated fat, omega 6 fat, and trans fats. .
Research shows that omega-3 fats positively affect the microbiome by increasing the amount of butyrate-producing bacteria in the gut . Butyrate plays an important role in reducing inflammation, regulating immune cells, and protecting the lining of the gut .
In contrast, saturated fat, omega 6 fat, and trans fats increase inflammation which impairs gut health. One study found that high intakes of saturated fat exert unfavorable effects on the gut by negatively affecting the diversity of the microbiome .
Hydrolyzed Collagen
Choose collagen that is in its hydrolyzed form. This is also referred to as collagen peptides.
The term hydrolyzed means that the long, complex protein chains that make up collagen have been broken down into smaller free amino acids that are highly digestible and absorbable. This allows your body to utilize them more easily .
Hydrolyzed collagen also dissolves easily in hot or cold beverages, and has no taste, smell, or color.
Types of Collagen
Complete Protein
Vitamin C
Ideally, look for a collagen supplement that provides vitamin C.
Potential Health Benefits Of Collagen Supplements
Because it makes up so many critical parts of our bodies, collagen is not only beneficial but essential to maintaining good health. However, the benefits of collagen supplements are still debated. While there is reasonable evidence that they help maintain hydrated skin and relieve osteoarthritis pain, more research is needed into less well-understood benefits, such as lowering blood pressure and blood sugar levels.
Here are some commonly cited benefits of collagen supplements:
Stronger Bones
As you age, your bones become less dense and more brittle, breaking more easily and taking longer to heal. Studies have shown that daily collagen supplements can help make your bones denser, slowing the aging process that makes them brittle and helping your body to produce new bone.
Skin Elasticity and Hydration
Oral collagen supplements have been shown to improve skin hydration and elasticity for older people. They might also help to lessen wrinkles.
Thicker Hair
While more men go bald, many women also experience hair loss or thinning as they age. In one study, a group of women with thinning hair saw significant increases in their hairâs quantity, scalp coverage, and thickness while taking daily collagen supplements.
Healthier Nails
Some peopleâs nails break more easily than others, and donât grow as fast. One study in a group of women showed faster nail growth and fewer broken or chipped nails after only four weeks of daily collagen supplements.
Reduced Osteoarthritis Pain
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Collagen May Support A Healthy Inflammation Process Response
The liver is another vital organ within the digestive system that performs dozens of functions that keep you healthy. To name a few, the liver:
- Produces bile, which helps you fully digest food by allowing your intestines to break down essential compounds like vitamins.
- Metabolizes carbohydrates and proteins while stabilizing your blood sugar these functions all play a crucial role in energy production.
Unfortunately, the liver is susceptible to damage from inflammation caused by excessive alcohol, poor diet, and more. In the worst case, inflammation in the liver can lead to scarring and dangerous complications in digestive function.
However, glycine may aid in recovering a healthy liver. Glycine supports a positive inflammatory response, encouraging a healthy and well-functioning digestive system. In fact, some studies suggest glycine may even help reduce damage from excessive alcohol drinking, although more research is required to study these promising results in humans. For these reasons, proper collagen levels can support a healthy inflammation response in the liver.
Collagen Helps Make Glutamine For Gut Healing
If that werent enough, collagen also is rich in glutamic acid which helps make glutamine. Glutamine is an amino acid that functions as an antioxidant in the body and helps seal the gut lining.
The glutamic acid from collagen has gut-healing properties. It functions as the most important fuel source for intestinal cells.
As glutamic acid can form glutamate in the gut, it is also a signaling compound that helps coordinate muscle movements of the gut .
Glutamine from collagen has a lot of benefits for the gut. It reduces intestinal permeability and restores tight junction proteins in the gut . So when it comes to leaky gut, collagen is an obvious choice to help heal.
Additionally, some research shows that glutamine may reduce small intestinal bacterial overgrowth and reduce irritable bowel symptoms .
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What Forms Of Collagen Are The Best
Collagen powder can be sourced from many different animal sources , including :
The most popular supplements are bovine and marine collagen. We typically recommend marine collagen for a few reasons. One is that theres some evidence suggesting its more easily absorbed, has fewer contaminants, and is less likely to cause inflammatory reactions .
As far as protein and nutrient content, many of us could use more fish in our diet, and eating more fish may actually get us closer to a true Paleo style of eating .
Heals Leaky Gut And Ibs
Have you considered supplementing with collagen for leaky gut? Glutamine, one of the amino acids in collagen, has been identified as the key amino acid for preventing inflammation of the gut wall and healing leaky gut syndrome. It has been linked to inhibiting inflammation and oxidative stress associated with the opening of tight junctions in the connective tissue of the intestinal lining4. Studies have found decreased collagen levels in individuals with digestive imbalances. Specifically, there is an association between inflammatory bowel disease and decreased serum collagen levels5. Supplementation with collagen is key to providing relief for digestive diseases.
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May Prevent Bone Loss
Your bones are made mostly of collagen, which gives them structure and strength .
Just as the collagen in your body deteriorates with age, so does bone mass. This may lead to conditions such as osteoporosis, which is characterized by low bone density and a higher risk of bone fractures .
Studies note that collagen supplements may help inhibit the bone breakdown that leads to osteoporosis .
In a 12-month study, post-menopausal women took either a calcium and vitamin D supplement with 5 grams of collagen or a calcium and vitamin D supplement with no collagen daily.
At the studys end, those taking the calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those who took only the calcium and vitamin D. The collagen group also had lower loss of bone mineral density .
Another study found similar results in 66 post-menopausal women who took 5 grams of collagen daily for 12 months. Those who took the collagen exhibited an increase of up to 7% in their bone mineral density compared with those who didnt take collagen .
BMD is a measure of the density of minerals, such as calcium, in your bones. Low BMD is associated with weak bones and osteoporosis risk (
Although these results are promising, more human studies are needed.
Collagen For Gut Health: Does It Really Work
Are you looking for ways to improve your gut health and curious if collagen can really help?
Maybe youre wondering what collagen even is, where it comes from, and if you should consider taking a supplement.
If so, youre in the right place!
This article will uncover all your questions about collagen including if it actually helps strengthen the gut, benefits of collagen beyond the gut, sources of collagen, and what to look for in a supplement.
Keep reading to discover what the latest research says about collagen for gut health!
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Repairs Your Gut Lining
Two major benefits of collagen to your gut health are supporting your gut wall integrity and repairing your gut lining. In order to fulfill these two major functions in your gut health, your body needs collagen synthesis.
Whenever there is damage in your gut, new muscle cells should be made. When this happens, your collagen production is in action to help generate new muscle cells to heal and repair the damages.
In general, collagen plays a vital role in rebuilding and strengthening your digestive lining with its amino acids, particularly glycine and glutamine. Studies show collagen peptides can ameliorate gut barrier dysfunction and enhance tight junctions.
Consuming a collagen supplement or foods rich in collagen that is easy to digest can give your body enough amino acids. One of the amino acids from collagen is glycine which can aid in producing the antioxidant glutathione this antioxidant helps your body protect cells.
The acquired amino acids from collagen may then be distributed to your gut areas that need repair. It can start the healing and repairing process to damage parts of your intestinal lining, causing GI distress .
The Best Collagen Supplement For Digestive Support
Theres no shortage of collagen supplements on the market, so how do you select the best supplement for digestive support? Luckily, you dont need to look far. NatureWise Enhanced Collagen Peptides are formulated with unique ingredients that encourage healthy digestive function:
- Hydrolyzed Collagen Type I & III: There are more than 20 types of collagen, but types I and III specifically help maintain hair, skin, and bone health. These are also the most commonly found collagen types in our bodies.
- DigestSEB® Super Multi-Enzyme Complex: A blend of over a dozen plant enzymes, this ingredient stimulates the digestion of proteins and nutrients in your body. It also promotes the digestion of fiber- and protein-rich foods like beans, dairy, soy, or meat.
- AstraGin®: This plant-based formula supports a healthy gut and maximum amino acid absorption, helping you get more out of your collagen supplement intake.
So the next time you reach for collagen supplements, bear in mind that you’re getting more than joint, hair, and skin support you’re aiding your digestive health, too!
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Collagen In Food Vs Supplements
Its likely easier to obtain higher amounts of collagen from supplements than from food sources , and this may be necessary for those who want to achieve the therapeutic effects seen in scientific research. Several of the studies used doses of collagen at 15 grams per day or higher, and this may be difficult to obtain from diet alone .
For those wanting to increase collagen intake from their diet, foods such as bone broth or meats that contain lots of connective tissue are possible options . However, one study found that collagen supplements were superior to bone broth for increasing levels of amino acids needed for collagen synthesis .
Zinc and vitamin C are also needed to produce collagen in the body, so consuming foods that are higher in these nutrients may help increase collagen production .
What Is Leaky Gut
If youve followed me for any length of time, youve heard me use the drawbridge analogy to describe leaky gut. If youre new here, let me explain.
I like to think of your gut as a drawbridge. Your gut is naturally semi-permeable to allow teeny-tiny boats pass through your intestinal wall and into your bloodstream. As I mentioned, there are a number of external factors such as poor diet, inflammatory foods, infections, toxins, and stress, that causes these injunctions to break apart these tight junctions in your intestinal wall, leaving the drawbridge open. Once this happens, you have a leaky gut.
When your gut is leaky, much larger boats that were never meant to get through such as microbes, toxins, and undigested food particles escape into your bloodstream. Your immune system marks these foreign invaders as pathogens and attacks them, causing a range of symptoms.
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Collagen Should Be Hydrolyzed
Collagen isnt absorbed very well by the body. Thats why hydrolyzed collagen is the best form, because it is easier to absorb since its broken down into small particles. Those small particles are called peptides, or chains of beneficial amino acids. This ensures far greater absorption and bioavailability. Hydrolyzed collagen may also be referred to as collagen peptides or collagen hydrolysate, but theyre all the same product.
I had a hard time finding a high-quality collagen supplement, so I formulated my own Collagen Protein. Not only is it hydrolyzed, it is also sourced from grass-fed, pasture-raised beef and is 100% non-GMO. Sometimes, when youre on the go, it can be difficult to find the time to mix a powder into your tea, coffee, or make a smoothie. The good news is that you can now get the same high-quality collagen in Collagen Protein Capsules.
If you want a stronger arsenal of weapons to fix leaky gut, Ive got something exciting to tell you about.
Collagen And Gut Health
Collagen plays a crucial part in gut health because it contains the amino acids glycine, glutamine, and proline, which can be incredibly beneficial to the stomach and digestive tract. These amino acids help rebuild tissue that lines the digestive tract, keeping the food we eat and bacteria inside the gut where it belongs instead of allowing these particles to leak and cause inflammation in our bodies .
Collagen is excellent for gut health, as it aids in the digestion process, helps repair the gut lining, and can help heal IBS and leaky gut syndrome. Collagen is the most abundant protein in the human body, but we produce less of it as we age. Therefore, taking a collagen supplement can potentially help boost our natural collagen production and promote the healing of our gut.
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Healthy Lifestyle Habits That May Help
Along with a healthy and balanced diet, here are some habits that may help protect your bodys natural collagen:
- Wear sunscreen or limit the amount of time spent in direct sunlight .
- Get adequate sleep. For the average person, this means 7-9 hours a night.
- Avoid smoking or secondhand smoke.
- Control stress. Chronically high cortisol levels can decrease collagen production.
- Although the exact connection between exercise and skin quality is unclear, some studies have found that exercise slows down cell activity involved with aging skin.
The Ultimate Guide To Collagen And Gut Health
Did you know that collagen can help improve your gut health? Yes, collagen is not only for skins elasticity and joint pain management, as its widely-known benefits but it is also for nourishing your gut and preventing yourself from getting digestive issues.
It is true that you can have firmer, smoother and more youthful skin with collagen. At the same time, collagen as a protein in your body plays a vital role in numerous aspects affecting your overall health, especially your gut health.
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Use Collagen As A Multi
Collagen protein has many potential benefits for your gut health, energy levels, and connective tissue health. Its not a magical cure by any means, but it can help support multiple areas of your health. For some people, there may be a beneficial connection between using collagen and bowel movements, either increasing or decreasing motility depending on your needs.
Look for a collagen supplement that has been tested for heavy metals and is free from common allergens, additives, and fillers.
If you want more guidance on using your diet to promote a healthy gut, you can check out my book, Healthy Gut, Healthy You.
The Ruscio Institute has developed a range of high-quality formulations to help our patients and audience, including . If youre interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you.
References
Vital Proteins Collagen Peptides
Vital Proteins contains a mixture of 19 distinct amino acids. The main ones include alanine, lysine, and glycine, as well as around 80 milligrams of hyaluronic acid in every serving, which is equivalent to two scoops.
Vital Proteins collagen is a hydrolyzed collagena deconstructed type of collagen that is more easily digested and absorbed. It comes from grass cattle and contains type I collagen, which is the most common kind in the body and also found in connective tissues. It also contains type II and type III collagens.
Pros
- This formula is digested and absorbed quickly by the body for optimal benefits.
- Improve the health of hair, nails, joints, skin, ligaments, bones, and tendons.
- Can be easily mixed and dissolved in cold or hot liquids
- One or two scoops per day provides the recommended amount already
- Paleo-friendly and Whole 30-approved.
- Gluten and dairy-free
Cons
- When you receive the product, observe if the powder is white, very fine, tasteless, and dissolves easily. Otherwise, request for an exchange.
- Contains synthetic Vitamin C
- A bit on the higher end when it comes to price
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