healthy skin Archives - Amazing Health Advances

Succinic Acid Benefits for Skin + How to Use It

AHA Publisher — Fri, 23 Sep 2022 07:07:18 +0000

Jillian Levy, CHHC via Dr. Axe – If you consider yourself to be “in the know” on the latest skin care ingredients, one multifunctional facial acid you’re bound to come across is succinic acid. What does succinic acid do for skin? It’s best known for its acne-fighting abilities, but other reasons to add this powerhouse acid to your routine include because it defends against signs of aging as well as dullness and irritation. Where will you find succinic acid? Look for it in facial serums intended to prevent wrinkles, acne treatments and some masks or lotions. What Is Succinic Acid? Succinic acid (SA) is a type of antimicrobial facial acid that’s used in skin care products to clear and brighten the skin. It also has anti-inflammatory and antioxidant effects — plus it can help soothe irritated skin. SA is considered similar to another very popular facial acid: hyaluronic acid. While hyaluronic acid is used most often for its hydrating and plumping effects, SA is used to remove bacteria from the pores and manage breakouts. What is the other name for succinic acid? It’s sometimes also called butanedioic acid. Where does SA come from? It’s naturally found in some plants and even in animals tissues, much like acids such as butyric acid (found in some foods containing fat, such as butter and ghee). When used in skin care products, SA is typically derived from amber or sugar cane. It can be created via the hydrogenation of maleic acid. Not only is it used in skin care, but it’s also found in some supplements and drugs and used in agricultural and food production. Benefits Succinic acid benefits are vast considering it possesses antimicrobial, anti-inflammatory and antioxidant abilities. Whether you’re acne-prone or hoping to fight wrinkles and other signs of aging, here are some of the main reasons to use succinic acid on your skin: 1. Can Help Clear Acne Unlike some other acne treatments and acids, SA helps fight acne and blackheads without causing irritation. It can prevent breakouts due to its ability to kill bacteria and yeast that can be hiding inside pores. Is succinic acid good for cystic acne? Because it also works as an anti-inflammatory agent, it may be able to help reduce the severity of cystic acne breakouts. What’s more, it can help balance skin and treat multiple problems — such as redness, tenderness and oiliness — among those with conditions such as acne, eczema or psoriasis. 2. Soothes Skin and Reduces Inflammation One cool attribute that SA has is that it’s similar to your skin’s own natural oils. This means it can help hydrate and treat irritated, dry or inflamed skin without contributing to excess sebum (oil) production. It’s known to support wound healing and even has some pain-dulling effects, meaning it may make skin rashes or pimples less painful. 3. Has Antioxidant and Anti-aging Effects Due to its antioxidant properties, SA can help slow down signs of aging — such as dark spots, dullness and fine lines— by protecting skin against free radical damage. It also assists in cellular turnover and renewal, which can leave skin looking for refreshed, firm, even and bright. How to Use Most people can use SA daily without experiencing irritation. While each type of product containing SA works a bit differently, it should generally be applied to clean and dried skin under thicker moisturizers. Most often you’ll find this acid in lightweight products, such as serums, which are intended to be applied to the skin first before heavier creams or lotions. Succinic acid acne treatment tips: If you’re acne-prone, be sure to wash your skin twice daily with a gentler cleanser before using SA or other products. You can pair succinic acid with stronger ingredients that fight pimples and clogged pores, such as salicylic acid, retinoids or sulfur. However, these other acne-fighters may need to be used less often than SA, as they’re a bit stronger. If you have oily skin, consider also using SA with alpha hydroxy acids (AHAs), which are acids that have exfoliating effects. AHAs — such as malic acid, lactic acid or glycolic acid — can help brighten dull skin, treat dryness and acne, and allow other ingredients to penetrate the skin more easily. Use AHAs several times per week while applying SA one to two times daily. Using succinic acid for antioxidant and anti-aging benefits: For help hydrating dry or combination skin that is also prone to breakouts, consider pairing SA with hyaluronic acid, another great acid for locking in moisture. Both of these are usually safe and effective when used daily. It will also work well with products containing vitamin C, niacinamide and retinol, which improve skin’s tone and texture. Risks and Side Effects Is succinic acid harmful for sensitive skin? Not usually. One of the best things about this ingredient is that it doesn’t interact negatively with most other skin care ingredients and poses little risk for side effects. Overall, it’s considered a calming, hydrating, well-tolerated facial acid, even among those with acne, rosacea, dryness and sensitivities to other skin care products. That being said, it’s always wise to start with a tiny amount of any new skin care product and then increase gradually once you test your reaction. You can also ask your dermatologist for advice if you’re concerned about using specific facial acids. Conclusion Succinic acid benefits include treating acne, reducing skin dryness, fighting free radical damage and signs of aging, and decreasing irritation and inflammation. This specific acid is generally gentle and well-tolerated, so it can be used by people with almost all skin types. Apply it to clean skin once or twice daily under thicker moisturizers. Pair it with other acids for even more antimicrobial, hydrating and exfoliating effects. To read the original article click here.

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Top 10 Reasons to Take a Daily Multivitamin

AHA Publisher — Mon, 01 Aug 2022 07:00:29 +0000

Dr. Don Colbert – Are you one of the millions of Americans who take a daily multivitamin? Or, are you someone who thinks they are a waste of money? Beyond deciding whether or not to take one, there’s also the issue of quality. Not all multivitamin are created equal. Here are 10 reasons to consider a daily multivitamin and what sets the best multivitamin apart from others. 10 Top Reasons to Take a Daily Multivitamin 1. Current Food Supply and Crops We’d all love to believe our food supply is as healthy as ever. However, much of the soil in our country (and others) has been stripped of nutrients levels after years of conventional farming. While the push for organic farming and more sustainable methods has been great, our crops can still be lower in nutrients than we’d like. A daily multivitamin can make up for some of these deficiencies. 2. Weight Loss Plans Almost anytime you’re trying to lose weight, you reduce the amount, or types of foods you consume. And while this can be very healthy, you may miss out on key nutrients. For example, if you cut out dairy, you may not get quite enough Vitamin D3 through the foods you choose. Or, if you cut out red meats, you may lack adequate heme-iron levels. A daily multivitamin can bridge the gap so that you can choose healthy foods that help you meet your weight goals while getting in enough micronutrients. 3. Healthy Aging As we age, our cellular nutritional needs actually increase because many body systems have to work harder to maintain health despite aging tissues (1). Unfortunately, it becomes more difficult for our bodies to absorb needed nutrients. In addition, medications can further deplete our body of nutrients and/or affect absorption. A multivitamin can help us maintain adequate micronutrient intake for healthy aging. Additionally, a good multivitamin should be full of food-derived antioxidants, which fight the build-up of oxidative stress and free radicals (1). These charged molecules harm cells and expedite aging. Antioxidants in a daily multivitamin can offset deficiencies and fight oxidative stress. 4. Heart Health It’s no secret that the nutrients on your plate and in your supplements affect your heart. In fact, Vitamins B1, B2, B6, K1, Niacin (B3), CoQ10 and magnesium all play a role in cardiovascular health. What’s more, some micronutrients promote healthy cholesterol and blood pressure levels while supporting a lessened inflammation response in the body. In an age in which heart ailments are the leading cause of death of both men and women, we need all the heart-healthy nutrients we can get. Studies have found that multivitamin use may be associated with less heart ailments and better health (2, 3, 4). 5. Immune Function Many micronutrients play a role in healthy immune function. In fact, the most important micronutrients for a healthy immune system include vitamins A, C, D, E, B2, B6 and B12, folic acid, beta carotene, iron, selenium, and zinc (5). These nutrients can be found in foods and a good daily multivitamin. While you can certainly eat foods to provide many needed nutrients, most adults are found to be lacking in important immune-boosting nutrients like vitamin D. A good multivitamin can help. 6. Eye Health Micronutrients are also important for eye health. Vitamins A, C, E, Niacin (B3), and selenium support it. Lutein and Zeaxanthin protect the eyes from harmful light waves. In fact, studies have shown multivitamins containing a combination of vitamins, lutein, and zeaxanthin can reduce the risk of macular degeneration (7, 8). Macular Degeneration is an eye disease the causes vision loss and is considered the leading cause of blindness around the world (9). Additionally, researchers have found that taking a daily multivitamin may reduce the risk of cataract symptoms, another eye ailment that contributes to vision loss in older adults (10). 7. Bone Health Bone density gradually diminishes as we age. What’s more, going through menopause can put women at a higher risk of bone loss (11). Thankfully, a good multivitamin can provide micronutrients that support bone health, reduce risk of fractures, and even promote bone healing. These nutrients include calcium, magnesium, phosphorus, vitamin D, and K2 (12, 13, 14, 15). Bone health is supremely important throughout life. Make sure to get the nutrients you need for healthy bones. 8. Brain Function Beyond physical health, multivitamins may support mental health. In fact, some research shows that taking a daily multivitamin can preserve brain function and boost mental health as well. Interestingly enough, one study published by the Centre for Human Psychopharmacology at Swinburne University in Australia even found that daily supplementation with a multivitamin was able to support better memory in older men at risk for cognitive decline (16). Additionally, multivitamins may also support healthy moods and reduce depressive symptoms. One study published in Psychopharmacology found that daily multivitamin supplementation was linked to significant reductions in both anxiety and stress (17). Similarly, another study found that taking a multivitamin was effective at increasing alertness, improving mood and enhancing feelings of overall well-being (18). How can this all be linked to a daily multivitamin? Brain health, like other organs, depends on many micronutrients like antioxidants, anti-inflammatory nutrients, and healthy fatty acids (19). Since our crops, diets, and food supply often lack everything we need, a daily multivitamin can help. 9. Healthy Hair and Skin How can you support the health of your hair and skin? Many lifestyle and diet habits impact hair, skin, and nail health. The important nutrients include Vitamins B3 (Niacin), biotin, Vitamin C, Vitamins A, C, E, iron, zinc, and CoQ10 (20, 21, 22, 23, 24). In fact, adequate micronutrients can slow thinning of hair, improve the appearance of skin, and improve nail health. 10. Energy and Vitality Wouldn’t you love more energy and vitality? Focus on adequate iron, B Vitamins, and magnesium. In fact, these nutrients support energy production, better sleep, and cellular health (25). In addition, a healthy low-carb Mediterranean diet using Dr. Colbert’s Beyond Keto can improve overall health, energy, and vitality. Why Choose Dr. Colbert’s Enhanced Multivitamin? While many multivitamins on the market contain low potency of nutrients, man made chemicals, and artificial coloring and sweeteners, Dr. Colbert’s Enhanced Multivitamin is different. It contains the highest-quality active-form micronutrients ingredients, including methylcobalamin (the active form of Vitamin B12), and methyltetrahydrofolate (the active form of folic acid). These nutrients are efficiently absorbed and effectively used in the body. In fact, active forms of micronutrients are superior in many ways. Most importantly, your body does not have to try convert them to the active form. Importantly, many people cannot convert all inactive nutrients to active ones. Dr. Colbert’s Enhanced Multivitamin contains active Vitamin K2, active Vitamins B1, B2, B3, B5, B6, B7, B9 and B12 (methylcobalamin), Vitamin A, C, D, E, and K, biotin, calcium, potassium, folic Acid (methyltetrahydrofolate), and iodine. Bottom Line A great multivitamin can support your entire body, and specific areas of health listed above. But choose wisely. Dr. Colbert’s Enhanced Multivitamin stands above others with active forms of micronutrients, high-potency, and natural ingredients. To read the original article click here.

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Discover How B Complex Vitamins Promote Healthy Skin, Hair and Fingernails

AHA Publisher — Mon, 11 Jul 2022 07:00:55 +0000

Lori Alton via NaturalHealth365 – While radiant skin, thick, shiny hair and perfect fingernails are inherently attractive, paying attention to their condition isn’t just a matter of personal vanity. The appearance of complexion, hair, and nails can often provide important clues as to the overall state of health – and even indicate issues such as thyroid problems, anemia, hormonal imbalances, or nutrient deficiencies. If you suddenly develop dry, scaly skin, thinning hair, and brittle nails, you should promptly consult your integrative doctor or dermatologist to rule out illness. But – in the absence of a medical condition – you can often address minor beauty “glitches” such as fragile nails, thinning hair, and dry, dull skin with proper nutrition (including adequate amounts of B complex vitamins). In fact, in a recent systematic review, vitamin B7 (also known as biotin) impressed researchers by causing improved growth of hair and nails in virtually all study participants. So let’s see what else the B complex vitamins can do for your well-being and appearance. B Complex Vitamins, Such as Biotin, Promote Skin and Nail Health Biotin, or vitamin B7, is a water-soluble vitamin essential for keratin production, an important component of fingernails and hair. Biotin has long been a popular beauty supplement – and now scientists are finding evidence of its clinical effectiveness. In a review of studies published in Skin Appendage Disorders, investigators evaluated 18 controlled trials and case studies to assess the effectiveness of biotin for participants with alopecia (thinning or missing hair), “brittle nail” syndrome, and poor hair or nail growth. The review authors reported that patients with brittle nail syndrome displayed improvement in nail growth. And participants with alopecia saw their symptoms resolve. (In all cases, however, the patients had an underlying biotin deficiency). The Institutes of Medicine lists the adequate intake of biotin for adults as 30 micrograms a day. Clearly, it can’t hurt to ensure adequate dietary intake – which you can do by nibbling on nuts, legumes, and whole grains. Grass-fed beef liver, organic egg yolks, and wild-caught salmon are also great sources. Biotin is available in supplementary form as well. However, check with your integrative physician before trying this nutrient to promote hair and nail health. Vitamin B5 Precursor Protects and Moisturizes Skin and Hair Panthenol is a provitamin or precursor, meaning that the body converts it to a specific vitamin (in this case: vitamin B5, also known as pantothenic acid). And the conversion occurs even when panthenol is applied topically to the skin or hair. Experts say that panthenol is both a humectant – a substance that helps draw water to the skin – and an emollient that helps seal moisture into the skin. This means that panthenol protects and promotes the healthy skin barrier function that keeps out toxins, pollutants, and pathogens that can cause infections. It is also anti-inflammatory – allowing it to reduce redness, itching, and swelling – and helps to support speedy wound healing. In addition, according to board-certified dermatologist Suneel Chilukiri, MD, panthenol’s various properties help the skin maintain elasticity, suppleness, and softness. (Panthenol also extends its “favors” to hair, promoting healthy condition, shine, and gloss). All in all, panthenol sounds like a “win” for supporting healthy hair and skin. You can find panthenol in skin care creams, moisturizers, conditioners, and shampoos – sometimes in combination with other skin-pampering ingredients such as hyaluronic acid, glycerin, and ceramides. (Pro tip: Panthenol has many “aliases.” If you want to make sure a product contains panthenol, check labels for its alternate names: provitamin B5, butanamide, and d-pantothenyl alcohol). Don’t Forget the Other B-Complex Vitamins Experts say that getting adequate amounts of the B complex vitamins is key for hair and nail health. Deficiencies in vitamins B1(thiamine), B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid) can all cause undernourished follicles, which can slow hair growth, while shortfalls in vitamin B9, or folate, can cause nails to be brittle, thin and discolored. Finally, vitamin B12 is needed for iron absorption. Low iron levels, in fact, can directly impact nail health and appearance, with white, thin, fragile nails serving as a symptom of vitamin B12 deficiency. As this important micronutrient is found primarily in animal foods such as meat, poultry, fish, dairy, and eggs, vegans and vegetarians often need to seek out B12-fortified foods or take supplements. Consult your integrative doctor or dietitian for guidance. Promote Healthy Nails, Skin, and Hair With Proper Nutrition It’s not only deficiencies of B complex vitamins that can contribute to brittle nails and dry skin. Shortfalls in vitamin C – which facilitates the production of collagen – can contribute as well, while deficiencies in vitamin D are linked with skin problems such as psoriasis, atopic dermatitis, and eczema. Also, getting adequate amounts of protein and omega-3 fatty acids is essential. In addition to getting proper nutrition, many experts advise wearing gloves to protect nails from excess moisture and harsh chemicals. Also, avoid processed foods, refined sugars, and unhealthy fats, which nutrition experts say can worsen skin inflammation, irritation, and breakouts. Good sources of B complex vitamins include grass-fed beef, cage-free poultry, pastured eggs, dairy products, legumes, leafy greens, cereals, and nutritional yeast. If you want to supplement, many natural health experts advise taking a high-quality B complex formulation. Check with your trusted integrative doctor to find a formulation that’s right for you. There’s really nothing “complex” about it. Avoiding B vitamin deficiencies can help you keep your skin glowing, your hair shining, and your nails growing. Sources for this article include: Healthline.com Byrdie.com Karger.com Heathline.com FoodInsight.com To read the original article click here.

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Improve Your Gut Health by Eating Just One of THIS Fruit a Day

AHA Publisher — Tue, 26 Jan 2021 08:00:29 +0000

Joy Jensen via NaturalHealth365 – Over the past few years, we’ve continually learned more about the exciting health benefits of avocados. Studies conducted on this fruit have found that they’re useful for regulating LDL cholesterol levels, lowering the risk of heart disease. Additional research shows that they help support immune function, may curb appetite, lower blood pressure, support healthy skin, and even help prevent certain types of cancer. The authors of a new study decided to investigate a different side of avocados, delving into their effects on the digestive system. Findings published in the Journal of Nutrition show that eating an avocado a day improves overall gut health drastically. 12-weeks Study Shows POWERFUL Benefits to Gut Health Study authors wanted to go beyond the obvious benefits of consuming avocados, like their ability to reduce cholesterol and make you feel full to focus on how they influence the gut. The study involved 163 people between 25 and 45 years of age who were overweight or obese but otherwise in good health. Broken into two groups, over 12 weeks, one group of people added an avocado to one meal a day. The second group of participants ate similar meals but did not have an avocado. Throughout the study period, all members provided fecal, urine, and blood samples and reported how much of their meals were eaten each day. At the end of the study, researchers discovered that the group eating an avocado daily resulted in more healthful microbes found in the intestines and stomach. Along with their ability to increase the healthy microbes in the gut, study authors also noted that avocados’ high fiber content makes them excellent for digestive health, too. Researchers noticed that, interestingly, the avocado group also excreted more fat in their stools, suggesting that they may not have absorbed as much energy from the foods they ate. Ready to Add an Avocado to Your Daily Diet? Here Are Some Simple Ways to Enjoy This INCREDIBLE Fruit Avocados are a mild fruit that’s easy to incorporate into both savory or sweet dishes. They’re a great addition to your favorite salads, can be added to sauces, and taste delicious stuffed with an egg and other ingredients. Of course, avocado toast is a favorite option for many avocado lovers, and they’re even delicious in smoothies along with protein powder and your favorite fruits. For those who aren’t fans of avocados, it’s possible to get probiotic nutrients in other ways. Eating yogurt is a popular way to get more good bacteria into your gut. Consuming more vegetables high in fiber like lentils, artichokes, broccoli, and chickpeas also benefit gut health. Chickpeas, in particular, contain a fermentable fiber that promotes gut health, and they are known for fighting heart disease and curbing the appetite, too. Sources for this article include: OUP.com MedicalNewsToday.com NaturalHealth365.com NaturalHealth365.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Probiotics Reverse Skin Damage

AHA Publisher — Thu, 24 Sep 2020 07:00:55 +0000

Al Sears MD, CNS – Our skin was designed to be porous enough to soak up moisture from the air. But these same open pores make your skin vulnerable to assault by the harmful chemicals in our modern environment. Today’s airborne pollutants are so tiny that it’s easy for them to enter your pores or easily slip through the fat-filled spaces between skin cells. In a recent study by the Leibniz Research Institute, researchers followed 743 Chinese women ages 28 through 70. By the end of this long-term clinical trial, they determined that almost every volunteer had 25% more hyperpigmentation — or age spots — than when the study began. A follow-up study1 by the same researchers determined these pollutants also increase the likelihood of: Uneven skin tone Enlarged pores Redness Dry, itchy skin Eczema Atopic dermatitis Acne Skin cancer But airborne pollutants aren’t the only toxins that destroy your skin’s delicate microbiome… Surprising Cause of Skin Aging Is Sitting on Your Bathroom Counter Turns out… the products we choose to put on our face do the most damage to this delicate microbiome. Some of the most common ingredients in skincare products are actually the same chemicals listed under “hazardous materials” on warning signs and labels. They definitely shouldn’t be used in your skincare routine. The four worst offenders include: Sodium lauryl sulfates. These harsh, corrosive ingredients help body washes and shampoos bubble and lather. But you’ll also find them in household scrubbing solutions and car wash soap. They cause skin irritation, flaking and increased dryness. Over time, that develops into fine lines and wrinkles. Ethanol, methanol and other alcohols. These are all drying ingredients that strip away skin’s natural oils and lead to premature aging and irritation. Mineral oil. Derived from petroleum, it forms a film over your skin, clogging pores and hindering the skin’s natural ability to cleanse itself. With extended use, it can encourage acne and actually irritate and inflame skin. This results in an aging effect that makes fine lines and wrinkles much more visible. Soap. Unless you’re washing your hands, steer clear of commercial soaps. Not only are they drying, most have a pH of 10. And that’s the pH level that bad bacteria thrive in. Nothing can throw your microbiome out of balance faster. Many of today’s commercial skincare products cover your face with chemicals and strip your skin of its natural defenses. Even with the help of soaps and cleansers, you almost never get the environmental toxins and grime out of your pores where they’re hiding. So, what to do? Here are my recommendations for clean, protected skin that will keep you looking young and healthy. Feed Your Skin’s Microbiome to Protect, Repair and Reduce Signs of Aging Clean with rosehip seed oil. Plant derived oils contain essential fatty acid chains that closely resemble your skin’s own lipid matrix. They also contain prebiotics that help nourish and protect the microbiome. One of the best is rosehip seed oil since it’s naturally high in retinoic acid — a cousin to vitamin A. It’s been proven to reduce the appearance of wrinkles and scars.2 Look for rose hips in your body cleansers. Regenerate tired skin with aloe vera juice. Since ancient Greece, aloe has been used for its ability to reduce inflammation, provide moisture and help restore damaged skin. But today, we know it’s a powerful prebiotic that feeds beneficial bacteria to keep your skin’s biome in balance.3 Note: don’t buy aloe vera gel from the pharmacy. It’s synthetically thickened. Get edible aloe from your health food store. Or grow your own plant. Feed your skin with probiotics. Topical probiotics act like a physical barrier and block harmful microbes from damaging your skin. My favorite is a proven strain called Bifidobacterium longum. In my last letter, I introduced you to foods rich in this probiotic that improve your skin microbiome from the inside. But when its combined with enzymes that help break it down, it brings dull, dry skin back to health. In fact, a recent study found that it strengthens your skin barriers by 25% and stops skin moisture from evaporating.4 To Your Good Health, Al Sears, MD, CNS 1. Hüls A, et al. “Traffic-related air pollution contributes to development of facial lentigines: Findings epidemiological evidence from Caucasians and Asians.” J Investig Dermatol. 2016:;136(5):P1053-1056. 2. Griffiths C, et al, “Restoration of collagen formation in photodamaged human skin by tretinoin (retinoic acid).” NEJM. 1993;329(8):530-535. 3. Kim Y, et al. “Lactobacillus brevis strains from fermented aloe vera survive gastroduodenal environment and suppress common food borne enteropathogens.” PLoS One. 2014;9(3):e90866. 4. Guéniche A, et al. “Bifidobacterium longum lysate, a new ingredient for reactive skin.” Exp Dermatol.2010;19(8):e1-8. To read the original article click here. For more articles from Al Sears, MD click here.

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Collagen Chocolate Caramels for Whole-Body Wellness

AHA Publisher — Sat, 18 Jul 2020 07:00:01 +0000

Dr. Don Colbert – If you could quickly make delicious collagen chocolate caramels with only 2 grams of net carbohydrates, would you put it on your schedule? If you knew the collagen in them could support your hair, nail, skin, and joint health, would you drop everything and do it now? Yes, indeed. These fat-bomb collagen chocolate caramels are a great fit in the Keto Zone and will satisfy chocolate cravings with good-for-you ingredients. Get out your food processor and whip some up today! Collagen Chocolate Caramels Ingredients 1 cup raw walnuts 1 tablespoon cocoa powder or raw cacao powder 2 tablespoons organic coconut oil 2 scoops chocolate collagen hydrolysate 1 tablespoon sugar-free salted caramel syrup (such as Torani) coarse sea salt (optional) Instructions Place walnuts in a food processor and grind until they resemble a sticky dough. Add cocoa powder, collagen powder, and Torani syrup. Pulse to combine well. Move mixture to a bowl. Add coconut oil. Stir/mix until well combined. Spoon mixture into all 12 sections of an ice cube tray. Optionally, sprinkle with sea salt. Freeze until solid, about 2 hours. Store in the refrigerator or freezer. Makes 12 squares. Try also: Use other nuts such as macadamia, pecans, or cashews. Nutrition info (per 2 squares): 186 calories, 18 grams fat, 2 grams net carbs (3 grams carbs, 1 gram fiber), 5 grams protein (87% of calories derived from fat) Whole-Body Wellness From Collagen Chocolate Caramels Not only do these collagen chocolate caramels taste amazing, but they also promote whole-body wellness. First, they provide healthy fats from walnuts and coconut oil. Then, they deliver potent antioxidants from cacao. But, the real star of the recipe is the collagen. In fact, these squares offer an easy way to ingest great-tasting hydrolyzed collagen day after day. In fact, if the collagen is derived from both marine and chicken sources, it can provide three different types of collagen important to human health. These three types of collagen do different things in the body. Here’s the breakdown: 1.Type I Collagen: Type I Collagen makes up 90% of our hair, skin, and nails and supports their structure and elasticity. If you’re looking to improve your appearance, Type I is the right type for you. The most optimal Type I Collagen source is from marine animals (1). 2. Type II Collagen: Type II collagen supports many areas of the body: hair, skin, and nails, immune health, digestive health, and joint health. First, like types I and III, type II collagen is present in hair, skin, and nails. Next, it supports immune health and promotes healthy digestion. Type II collagen is a major part of your gut lining and helps it act as a barrier between the substances we consume and our bloodstream. This affects both digestion and immune function. Lastly, Type II Collagen is a major building block of cartilage, which is why it’s beneficial to joint health. 3. Type III Collagen: Type III Collagen is present in all skin, tissue, and organs of your body. It’s often combined with Type I and/or Type II in collagen supplements. Studies on Collagen for Skin and Joints Since all three types of collagen are found in skin, nails, and hair, much of the research has been conducted on the health of these tissues. What’s more, joint health is often a focus of collagen research. Here’s a sampling of what researchers have found: 1. Skin Health A 2019 analysis of 11 studies stated that “Preliminary results are promising for the short and long-term use of oral collagen supplements for wound healing and skin aging. Oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density.” Of note, the studies in this analysis used 2.5-10 grams of collagen per day (2). A 2014 study of 46 women, ages 35-55, showed that eight weeks of collagen powder supplementation improved skin elasticity within just 4 weeks (3). When the skin’s elasticity is improved it can stretch and rebound better, without sagging. This increases a youthful appearance. Another 2014 study concluded that collagen supplementation lessened the appearance of wrinkles after just 8 weeks of use (4). What’s more, a study published in the Journal of Cosmetic Dermatology concluded that collagen supplementation not only improved skin moisture but also produced younger-looking, less-fragmented skin (5). In a 2017 lab (animal) study, researchers found that 6 months of oral consumption of collagen increased the collagen content in the skin. It also improved the skin structure and improved the density of different types of collagen (type I and type III). This resulted in improved color and luster of the skin and fur. While this was a study on mice, it is promising for human skin and hair as well (6). 2. Joint Health Support In a 2008 study from Pennsylvania State University, athletes who took a hydrolyzed collagen supplement for 6 months had less joint pain when they were active and at rest (7). This is great news for any athlete with aching joints. A 2016 study found type II collagen helped support knee health in those with osteoarthritis (8). Furthermore, a 6-month double-blind, randomized, placebo-controlled 2012 study suggested collagen hydrolysate could help improve lower back joint pain (9). Other Areas of Study Scientists are finding that collagen may support other areas of health as well. For example: Bone Mineral Density: A 2018 study concluded that intake of hydrolyzed collagen increased bone mineral density in postmenopausal women who had an age-related reduction of bone density. In fact, the results indicated that bones were both increasing in their formation and decreasing degradation (10). Muscle Strength: Scientists are also looking at muscle strength and collagen ingestion. One 2015 study of 53 male subjects with sarcopenia found that collagen peptide intake in combination with resistance training (weight lifting) led to improved body composition, muscle mass, and muscle strength while decreasing muscle loss (11). Bottom Line Collagen is a well-researched food that has been found to support hair, skin, nails, joints, bones, and muscles. If you want to get in on its benefits, it’s a good idea to find delicious ways to incorporate it into your diet. Try our Collagen Chocolate Caramels. They may just be your new favorite collagen treat. To read the original article click here. For more articles from Dr. Colbert click here.

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