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Collagen is the most common protein found in the human body. In fact, it composes anywhere from 25-35 percent of all protein in the body. It is an essential component of bones, skin, muscle tissue, tendons, ligaments, teeth, hair, nails, cartilage, blood vessels and vertebral discs. In other words, without collagen, we simply wouldn’t be able to survive!
Fortunately, the body produces a decent amount of this protein on its own, but extra boosts from your diet and targeted supplements are increasingly popular. For many years, this protein was only thought of as a part of the cosmetic surgery, such as increasing the voluptuousness of the lips, but it serves so many critical purposes within the body that many people are seeking ways to boost their collagen levels.
There are 28 different types of collagen within the body, but 90 percent of it is Type I (skin, organs, bones, and tendons). This is also the type of collagen that provides the elasticity to our skin. This protein is essentially the glue that holds our bodies together, and when there is a deficiency in collagen production (which happens as we get older), it is very easy to see the negative side effects.
There are quite a few natural sources of this protein, or at least the ingredients required to make it. They are proline and lysine. Vitamin C is the other key aspect, as it turns lysine and proline into hydroxyproline and hydroxylysine, the two forms required to make collagen fibers. Natural sources of these base proteins are animal proteins, such as those in chicken, fish, pork, and red meat (beef, rabbit, venison, etc.), wheat germ and eggs. Supplements of this key protein are also widely available, particularly in recent years, after the huge significance of this protein has become more recognized.
Health Benefits of Collagen
Some amazing health benefits of collagen include its ability to prevent osteoporosis, improve the quality of hair, and expedite healing.
Prevents Osteoporosis
Collagen plays a critical role in the production of bone throughout the body by stimulating the production of osteoblasts (cells that produce bone). As we get older, the lower levels of this critical protein mean that less bone matter is created, resulting in osteoporosis, an increased risk of broken bones, and lowered mobility. Adequate collagen–by food or supplementation–throughout your life can help keep you strong and active as you age.
Hair Care
There are three critical components to the growth of hair – essential minerals, keratin, and collagen. Without that third component, the hair will be brittle and prone to breaking and falling out. If you want to keep your hair looking young, healthy and strong, ensuring that you have proper collagen levels is very important.
Helps Heal Wounds
Since collagen plays such a key role in the production of skin, when you hurt yourself, excess collagen is needed to replace those damaged or lost skin cells. Collagen supplementation can help speed the healing process of small cuts, bruises, and abrasions, and can also help if you are recovering from surgery or an extended illness.
Relieves Anxiety
Glycine is an important amino acid that is required to produce collagen, but it serves many other purposes in the body. Specifically, glycine is praised by some for its anti-anxiety properties, allowing for a more balanced level of stress hormones in the body. Therefore, adequate collagen levels by consuming proteins may be an alternative therapy to raise glycine levels and help keep your mood balanced.
Reduces Inflammation
Many people suffer from chronic inflammation in various parts of the body, most notably in the bones and joints. This is characteristic of arthritis, but also of normal aches and pains and wears on those areas of the body. This protein can help to reduce the inflammation in these sensitive areas by promoting the growth of connective tissues that keep the joints strong and reduce friction that can lead to inflammation and pain.
Promotes Better Sleep
Hydrolyzed collagen powder, which is a popular form of supplementation of this protein, also contains high levels of glycine. Aside from reducing anxiety, this amino acid is considered excellent for promoting sleep. It helps to balance hormone levels and eliminate daytime drowsiness while ensuring restful and uninterrupted sleep, making this protein crucial for people suffering from insomnia and other sleep disorders.
Balances Hormone Levels
The levels of amino acids present in this protein have a number of roles in the body, specifically in the creation and regulation of hormones. Without collagen, hormones like testosterone, melatonin, insulin, cortisol and many others cannot be produced, wreaking havoc on the homeostasis of the body. The supplementation with hydrolyzed collagen powder may be needed, however, always speak to a doctor before seeking out this use of collagen.
Slows the Aging Process
Collagen’s most visible effect on the body occurs in- the skin, our body’s largest organ. By improving the elasticity of the skin, it can prevent the development or deepening of wrinkles, and also eliminate signs of aging, such as age spots or blemishes. Collagen ensures that healthy, new skin cells replace old or sagging cells, keeping you looking younger and healthier, even as you advance in age.
Eye Care
The eyes are one of the most delicate parts of the body, and also one that is particularly sensitive to oxidative stress. The cornea is very important for vision health. Adequate collagen can assist in protecting the cornea from oxidative stress by replacing old cells and reducing free radical activity in this part of the body.
Improves Digestion
The intestinal wall is the most important barrier for blocking acidity from the rest of the body and ensuring proper digestion of food. When there are breaks or gaps in the intestinal wall, this can lead to “leaky gut syndrome“. This can allow toxins to wreak havoc on the rest of the body. Collagen not only protects the integrity of the intestinal wall but also builds new villi, which absorb the nutrients that we eat.
Dental Care
When it comes to your sparkling smile, collagen plays a dominant role, both in the integrity of your teeth and the strength of the supportive tissue around them. Without proper collagen levels obtained from your diet or through supplementation, your dental health will be severely compromised. You can maintain gum and jaw health, and keep your jowls from sagging, with proper intake of this protein.
Collagen Caution: The benefits of this protein are clear, and the need for it in the body is undeniable. People seeking out natural sources of this protein may run into trouble if they are allergic to those sources, such as shellfish or other protein-rich foods. Also, a loss of appetite is common with collagen supplementation, as the amino acids and concentrated level of protein often fool the body into thinking it is full.
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What Are Peptides? Peptide Benefits for Skin & More
Peptides have been getting a lot of attention for their skin-improving effects lately, but did you know that peptide benefits also promote tissue repair, improve muscle strength and lower blood pressure levels?
Supplementing with hydrolyzed collagen peptides or applying copper peptides topically are popular because of their many health benefits.
Whether you’re looking for healthier skin in winter, want to stimulate hair growth or need relief from joint pain, using peptide formulas may be an effective natural option.
What Are Peptides? (Types and What They Do)
Peptides are fragments of protein that are made up of amino acids. When these amino acids link together, they form an amino peptide, and when peptides link together, they form the basis of proteins.
Peptides are the building blocks of collagen and elastin fibers in the skin. One of the most well-known peptide types is the collagen peptide — found in the dermis layer of your skin.
There are hundreds of peptides, which are generally grouped into the following categories:
- • dipeptides: made up of two amino acids
- • tripeptides: made up of three amino acids
- • oligopeptides: made up of two to 2o amino acids
- • polypeptides: made up of more than 20 amino acids
Some of the most well-known natural peptide types include:
- • Glutathione
- • Bradykinin
- • Aspartame
- • Oxytocin
- • Somatostatin
- • Endothelin
- • Netropsin
- • Glucagon
- • Insulin
- • Growth hormone
You may notice peptides in youth serums or gels, which is because they are known for their ability to improve tissue firmness and elasticity.
Beyond their skin health benefits, peptides play a role in a number of other body functions. They serve as the building blocks of important enzymes and hormones.
They also boost the healing process by promoting tissue repair and stimulating the production of collagen.
Peptides have several important functions, including their ability to:
- • serve as precursors of protein
- • promote collagen and elastin production
- • fight bacterial and fungal infections
- • act as hormones
- • reduce oxidative stress
- • act as constituents to alkaloids
Benefits for Skin (and More)
1. Boost Skin Repair
Peptides boost skin health by improving tissue repair, reducing inflammation and increasing collagen.
According to research published in Clinics in Dermatology, they can be used in the dermatology and skin care industries to improve skin issues, such as inflammation, pigmentation, cell proliferation and migration, and changes in angiogenesis (making new blood vessels).
A review published in Frontiers in Cellular and Infection Microbiology indicates that antimicrobial peptides are being used as pharmacological agents to modulate the immune response, promote wound healing and prevent post-surgical adhesions.
2. Reduce Lines and Wrinkles
Peptides increase the body’s natural production of collagen and elastin. Using them on your skin may leave it looking firmer and smoother.
Fine lines and crow’s feet may improve with anti-aging serums or gels that include peptides and can improve the texture and clarity of your skin too.
A study published in the International Journal of Tissue Reactions indicates that collagen-like peptides act “deeply and intensely on wrinkles.”
Twenty healthy women volunteers, aged 40–62 years old, applied either a gel formula containing collagen-like peptides or a placebo gel around their eyes twice a day for four weeks. The results showed that applying the peptide gel significantly reduced the total surface of wrinkles and decreased the average depth of winkles.
3. Improve Tissue Repair
According to new data published in the International Journal of Molecular Sciences, a human peptide called GHK (glycyl-L-histidyl-L-lysine) has demonstrated the ability to improve tissue repair for the skin, lung connective tissue, boney tissue, liver and stomach lining.
4. Boost Muscle Strength
In a study conducted in Germany, elderly men with degenerative loss of skeletal muscle mass added collagen peptide supplementation and resistance training into their regime for 12 weeks.
Researchers found that the participants had improved lean body mass and muscle strength, as well as decreased fat mass when compared to the placebo group.
5. Fight Diabetes
Research indicates that isolated peptides help reduce blood glucose levels and significantly improve glucose uptake.
Literature published in Life Sciences suggests that peptides are currently among the most widely investigated potential therapeutic agents for diabetes, and a number of natural and synthetic peptides have proved to cause anti-diabetic effects.
6. Lower Cholesterol
Our bodies need healthy levels of cholesterol for the proper production of vitamin D and steroid hormones. However, we all know that too much cholesterol in the blood can lead to some serious health issues, including the formation of plaques in the arteries and even reduced oxygen flow to the heart.
Studies show that peptides are able to inhibit lipase activity and bind to bile acids, which allows for its ability to lower cholesterol levels.
7. May Reduce Blood Pressure
A meta-analysis published in Nutrients found that peptides from casein may be effective in blood pressure reduction. Researchers found that this was especially true among Japanese studies, compared with European studies.
8. Stimulate Hair Growth
Studies show that GHK peptide works to stimulate hair follicles and accelerate hair growth.
When copper peptide is applied topically, for example, researchers have found that it works to repair cells, reduce inflammation, suppress free radicals, increase hair follicle size and improve hair transplant success.
Copper Peptide vs. Collagen Peptides
Copper peptides (GHK-Cu) are often touted as the best type of peptide for skin health. They are found naturally in our bodies and made up of the element copper with three amino acids.
Copper peptides are known for their ability to promote the production of collagen, elastin and glycosaminoglycans, a family of carbohydrates that support the maintenance of collagen. Formulas containing copper peptides are typically created for topical uses to boost skin health.
Collagen peptides are often found in protein powders or supplements that are meant to ingest. When collagen undergoes a process called hydrolization, this involves the breakdown of individual hydrolyzed collagen peptides in order to maximize absorption by the body.
Simple put, reducing the size and molecular weight of peptides allows for better absorption so they can be utilized by the body.
Supplements containing collagen peptides also go by other names, including hydrolyzed collagen and collagen hydrolysate.
Really, all of these types of protein powders or supplements are the same. They undergo the same process in order to increase absorption.
How to Get More
Bioactive peptides are found naturally in plants, animals, fungi and microbes. They are released from proteins during digestion, with the help of proteolytic enzymes.
Peptides are also released during food processing, when proteins are cooked, fermented or ripened.
One of the best ways to get more is by consuming collagen-rich foods, like bone broth, or adding a collagen protein powder to your daily regime. The collagen peptides you get from these sources help improve skin, plus support the health of your hair, muscles, joints, heart and gut too.
When it comes to using copper peptides topically for skin health, GHK-Cu is often used as an ingredient in youth serums and creams. Peptides for skin work best when applied and left to absorb, like a serum or moisturizer, not a face wash.
The most effective topicals are said to include a combination of peptides, antioxidants and other skin-restoring compounds.
Risks and Side Effects
Using peptides topically to improve skin health is likely safe. When using them for cosmetic purposes, be sure to purchase a product made by a reputable company and read the ingredients carefully.
If you are consuming collagen peptides, be aware that some types of collagen are made from common food allergens, like shellfish and eggs. If you have food allergies, read the ingredients on collagen products carefully before using them.
Antimicrobial peptides, also called AMPs, are sometimes used to speed up the wound-healing process. There isn’t enough research to determine the efficacy and safety of these types of therapeutic agents.
Be sure to consult your health care professional before using AMPs.
Final Thoughts
Peptides are fragments of protein that are made up of amino acids. When these amino acids link together, they form an amino peptide, and when peptides link together, they form the basis of proteins.
They are well-known for their ability to boost skin and hair health. They can also be ingested, usually in the form of collagen powder or supplements, to boost muscle strength and improve tissue repair.
In addition to cosmetic purposes, research indicates that peptide benefits may including fighting type 2 diabetes, reducing blood pressure and lowering cholesterol levels.
Peptide serums, creams and powders are available online and in many health food or beauty stores. Be sure to purchase a product from a trustworthy company and read the ingredient list carefully for potential allergens.
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