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Natural Plant Compound in Grapes Protects Brain Health, Research Reveals

AHA Publisher — Wed, 24 Aug 2022 07:00:14 +0000

Lori Alton via NaturalHealth365 – Over the past few decades, resveratrol, a polyphenol found in grapes and berries, has generated a lot of “buzz,” with numerous – and well-publicized – studies attesting to the cardiovascular benefits of resveratrol-rich red wine. (Non-drinkers can get resveratrol through foods and supplements). But what else can this natural plant compound do? Claims for the health-promoting benefits of resveratrol have been coming thick and fast, with researchers crediting it with antioxidant, anti-inflammatory, anti-aging, and anticancer effects. In fact, in a study published in the Journal of Neuroinflammation, scientists noted that resveratrol could protect brain cells in an unexpected way – by stimulating the destruction of specific proteins. Let’s explore the scientific research on this intriguing polyphenol. Benefits of Resveratrol May Include Hope for Treating Alzheimer’s Disease Resveratrol is classified as a phytoalexin, a sort of natural antibiotic that protects plants from fungal infection, blight, and ultraviolet radiation. Not unreasonably, scientists hope that resveratrol can extend its same protective benefits to human health. What is known is that resveratrol has powerful anti-inflammatory and antioxidant activity that can cause it to reduce oxidative stress. But, this is not the only gift to health in resveratrol’s “bag of tricks.” According to David Sinclair, AO, PhD, a professor of genetics at Harvard Medical School, resveratrol induces autophagy – a type of cellular defense that targets old, damaged proteins for destruction and recycling. The study referenced by Dr. Sinclair, revealingly titled “Resveratrol regulates neuro-inflammation and induces adaptive immunity in Alzheimer’s disease,” also shows that resveratrol supplementation reduced cognitive and functional decline in Alzheimer’s patients. Earlier research supports these encouraging findings. In a 2018 study published in Biomedicine, researchers credited resveratrol with neuroprotective effects that could cause it to potentially act against Alzheimer’s, Huntingdon’s, and Parkinson’s diseases. The team reported that resveratrol promotes the clearance of beta-amyloid peptides – meaning that it may help reduce the deposit of harmful beta-amyloid plaques in the brain. It also reduces neuronal apoptosis – in other words, it prevents the death of brain cells. Resveratrol also offers neuroprotection to healthy individuals, so “topping up” on this beneficial compound may help protect cognitive function into old age. Resveratrol Supports Joint Health and Reduces Arthritic Inflammation Scientists have long been intrigued by the potential of resveratrol to ease inflammatory conditions such as rheumatoid arthritis (RA). While preliminary animal studies showed that resveratrol could suppress arthritic inflammation, human trials were clearly needed. In 2018, one took place. In a controlled study published in Clinical Rheumatology, researchers set out to study the therapeutic benefits of resveratrol for patients suffering from varying degrees of RA. One group received one gram of supplemental resveratrol – along with conventional treatment – a day for three months, while another group received only conventional treatment. The investigators found that the resveratrol group experienced less swelling and tenderness in joints and also had lowered levels of pro-inflammatory substances, including the “usual suspects” such as C-reactive protein, matrix metalloproteinase-3, necrosis factor-alpha, and interleukin-6. Boost Dietary Resveratrol With Tasty, Succulent Grapes and Berries You can ramp up your levels of dietary resveratrol by eating healthy amounts of grapes, blueberries, and pomegranates. Of course, opt for organic produce whenever possible. While red grapes are commonly believed to contain more resveratrol than green grapes, the American Institute for Cancer Research reports that the amount of resveratrol in grapes (which, by the way, is found mainly in the skins) is more dependent on growing conditions than on the color or type of grape. (When it comes to wine made from grapes, however, red wine contains more than white wine – as grape skins are used in making it). While red wine is an excellent source of resveratrol, health experts point out that alcohol can increase the risk of several common cancers – so its consumption should be sharply limited. Grapes and berries, on the other hand, are a safe non-alcoholic source of resveratrol. Rich in beneficial dietary fiber, these fruits also contain anthocyanins, natural plant pigments with the ability to promote overall health. By the way, other benefits of resveratrol include protecting the heart and supporting pulmonary function. It has also been shown in cell studies to target cancer cells and act against tumors – without harming healthy cells. How Much Resveratrol Is Right for Me? Multiple clinical trials have used resveratrol up to 5 grams a day with no toxic side effects. However, in some studies, amounts of over 2.5 grams a day caused side effects such as nausea, vomiting, and diarrhea. There has also been a paradoxical finding concerning resveratrol, with some studies suggesting that resveratrol can sometimes behave more like a pro-oxidant than an antioxidant – even causing DNA damage and oxidative stress. Researchers speculated that this phenomenon seems related to the amount consumed – and perhaps to the individual’s age – with more research clearly needed. Before supplementing with resveratrol, consult your integrative doctor to find the safest and most beneficial amount for you. Resveratrol has the potential to reduce inflammation and act against neurodegenerative conditions. The exciting possibilities of this natural plant compound have just begun to be explored. Sources for this article include: link.springer.com FoundMyFitness.com NIH.gov MedicalNewsToday.com NIH.gov AICR.org To read the original article click here.

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Hyaluronic Acid Benefits for Skin and Joints

AHA Publisher — Mon, 15 Aug 2022 07:00:47 +0000

Jillian Levy, CHHC via Dr. Axe – Many people spend countless hours using harmful beauty products to keep their skin looking vibrant and young. But there’s a better way. Hyaluronic acid can keep your skin glowing, and it also benefits your joints — all without the harmful side effects of toxic skin products. Hyaluronic acid, also called hyaluronan, is often recommended by dermatologists and other physicians for its ability to improve skin’s texture and appearance, along with reducing joint pain and other symptoms associated with aging. Hyaluronic acid is probably most well-known for its inclusion in pricey anti-aging skin serums, but you’ll also find it joint-supporting formulas, cold sore treatments, eye drops and lip balms. What Is Hyaluronic Acid? So what is hyaluronic acid exactly, and how does it work? Hyaluronic acid is a lubricating, clear substance that’s produced by the body naturally. In the human body, hyaluronic acid is found in the greatest concentrations in the skin, inside joints, within the eye sockets and in other tissues where it helps retain collagen, increase moisture, and provide elasticity and flexibility. Hyaluronic acid was originally derived from rooster comb. While that form is still available, it’s better to use hyaluronic acid that’s made from a lab-created fermentation process. It’s sold both in liquid and powder form. While liquid forms contain a preservative and perhaps even propylene gylcol and alcohol, powder does not and is preferable. Today, hyaluronic acid is incorporated into different anti-aging beauty and health care products — you can now find hyaluronic acid lotions, creams, serums and supplements sold in health food stores. There’s a good chance your dermatologist even offers hyaluronic acid in injection form. Hyaluronic acid is also a naturally occurring ingredient in bone broth, which is why adding more bone broth or protein powder made from bone broth to your diet can automatically increase your hyaluronic acid intake. When applied topically, hyaluronic acid cannot be absorbed. Sodium hyaluronate, however, is the salt of hyaluronic acid. Because it is a much lower molecular size, sodium hyaluronate can penetrate the skin when applied topically, and thus appears in creams and other potions. The biggest advantage that hyaluronic acid has to offer is that it has a very high capacity for retaining water, whether on the skin, in the eyes or within soft tissue. Hyaluronic acid is considered a glycosaminoglycan, which gives it its capacity to hold a large volume of water along with its high viscosity. Throughout the body, hyaluronic acid is distributed in many different tissues, especially in the skin, where it provides moisture and structure. The skin accounts for about half of all the hyaluronic acid found in the entire body. Other body parts where hyaluronic acid is concentrated include tendons and joints, the membranes of the eyes, the umbilical cord, synovial fluid, skeletal tissues, heart valves, lungs, aorta and prostate. Hyaluronic acid is basically a very long link of carbohydrate molecules bound together that hold water and therefore allow for fluid movement and pressure absorption. Over the past two decades, emerging research has shown that beneficial functions of hyaluronic acid include hydration, lubrication of joints, a space-filling capacity within tissue and between cells, building the framework through which cells migrate, repairing tissue and wounds, regulating activation of inflammatory cells (inflammation), enhancing immune responses, repairing injury of fibroblasts, and maintaining skin’s epithelial cells. Health Benefits 1. Hydrates Dry, Aged Skin Yes, hyaluronic acid is a hydrator. Many people report that their skin feels “dewier,” the bags under their eyes become lighter and their skin texture is smoother after applying serums containing hyaluronic acid. The primary way in which hyaluronic acid helps improve appearance of “chronoaged skin” (skin aged due to sun exposure) is by reducing water loss. In fact, one reason that hormone replacement treatments sometimes cause the skin to look more youthful and less sun-damaged is because they increase the skin’s hyaluronic acid concentration. Dryness, dandruff, drooping eyes or lips, and sagginess are associated with aging skin because as we get older molecules in our skin lose some of their ability to bind and retain water. This not only causes dryness, but also decreases skin’s volume. Skin aging is triggered by both intrinsic and extrinsic aging, meaning daily environmental exposure to pollutants and UV light, along with the “the normal process of aging.” Studies show there are multiple sites in the skin involved in the control of hyaluronic acid synthesis, deposition, cell and protein association and degradation. Researchers have found that stratum corneum dryness caused from prolonged sun exposure plays an important role in wrinkle formation. It’s now been shown that wrinkles and fine lines are usually also more visible in low humidity compared to high humidity environments because they further reduce the water-holding capacity and elasticity of the skin. Hyaluronic acid can help naturally reduce signs of aging by decreasing the “epidermis water loss” associated with sun exposure, skin dryness or flakiness. 2. Helps Reduce Wrinkles Within weeks of using a topical hyaluronic acid product, you may see a visible increase in skin surface hydration. Although most research shows hyaluronic acid may take six weeks or more to improve skin’s appearance, some studies have found that anti-wrinkle hyaluronic acid serums and eye creams can sometimes start to work within just two to four weeks of use. For more substantial anti-aging results, dermatologists now use prescription injections or formulas containing hyaluronic acids (including Juvéderm Ultra Plus or Allergan) over the course of several months to reduce lip and eye sagginess. Results from a 2014 double-blind, randomized clinical trial that appeared in the Journal of Cosmetic Dermatology showed that products containing hyaluronic acid effectively decreased the appearance of wrinkles and reduced skin sagging within 30 days of consistent use. Some study participants also reported experiencing fuller lips and increased cheek volume by the end of one month (two traits associated with having a youthful appearance). The trial was carried out on 40 adult females who showed mild to moderate clinical signs of skin aging prior to the study, including decreased skin volume and alterations in the skin’s surface. After either applying a product called Fillerina (which contains six forms of hyaluronic acid) or a placebo product, results were measured after three hours and then seven, 14 and 30 days later. Researchers found that after 30 days (and some starting after 14 days), those using Fillerina showed significant “improvements in facial contours and volumes” compared to the placebo group, and to the baseline measurements. The active treatment group experienced reductions in sagging of both the face and the cheekbones contours, improved lip volume, and decreased wrinkle depth and volume, while the placebo group saw no such improvements. A separate study published in the The Journal of Clinical and Aesthetic Dermatology evaluated a new topical low molecular nano-hyaluronic acid preparation for wrinkles, skin hydration and skin elasticity in humans. Thirty-three women with an average age of 45 were studied over eight weeks to measure its anti-wrinkle efficacy of a new nano-hyaluronic acid. Study results show statistically significant moisturizing effect, finer skin texture and improved skin elasticity. In conclusion, “The new nano-hyaluronic acid clearly demonstrated a significant benefit in decreasing the depth of wrinkles (up to 40 percent), and skin hydration (up to 96 percent) and skin firmness and elasticity were significantly enhanced (up to 55 percent) at the end of eight weeks.” 3. Sores, Sunburn and Wound Repair Aside from lowering the appearance of wrinkles and dryness, hyaluronic acid is beneficial for treating cold sores and mouth sores, ulcers, wounds, bites and burns due to how it keeps damaged tissue moist. Tissue repair benefits also include sunburn relief. Many cold sore treatments for the lips and mouth contain hyaluronic acid gel to speed up the healing process and prevent cracking or bleeding. Hyaluronic acid is part of the structural component of the mouth and the lips, which are made up of connective tissues made partly from collagen and water. Collagen and hyaluronic acid help give lips their structure and shape. Because hyaluronic acid binds to water, it hydrates the skin and tissues within the mouth/lips and keeps skin junctions tight, helps bring nutrients to damaged tissues, controls inflammation and helps fluids carry out waste. 4. Lubricates Achy Joints Hyaluronic acid is found in all bones, connecting tissue, joints, tendons and cartilage structures throughout the body — especially a type called hyaline cartilage, which covers the ends of bones and provides cushioning. Because it helps buffer bones and provides resistance to wear and tear, hyaluronic acid is useful for lowering pains and tenderness associated with degenerative joint diseases. It’s also found in another important part of our joints called the synovial membrane, which forms a coating over two articulating bones and produces synovial fluid. Synovial fluid is a “viscous fluid” that helps joints absorb shock, remain elastic and carry nutrients to cartilage. Hyaluronic acid is now a popular substance used in supplements for treating osteoarthritis pain and injuries. It’s also been approved by the FDA for treatment of osteoarthritis when administered in relatively high doses through injections given by a health care provider. Some research shows that lower doses can also be effective for reducing joint stiffness and chronic pain, although results seem to vary. The types of joint pains most commonly treated with hyaluronic acid include those of the elbows and knees. 5. Helps Reduce Dry Eyes and Eye Discomfort The fluid inside the eye socket (called the vitreous humor) is composed almost completely of hyaluronic acid. Hyaluronic acid eye drops (such as the brand Hyalistil) can help relievechronic dry eyes by replenishing moisture within the eye socket, helping with tear production and restoring fluid balance. Some studies have also found that hyaluronic acid helps suppress oxidative damage caused by UVB light within the cornea. Doctors commonly use lubricating hyaluronic acid formulas to treat eye injuries and disorders, including cataracts, especially at the time before or after surgery when the eyes are most sensitive and dry. Hyaluronic acid drops can be beneficial during eye surgery or recoveries, including after cataract removal, corneal transplant or repair of a detached retina. 6. Protects Against Inflammatory Bowel Disease Naturally occurring hyaluronic acid, like that produced by your body and found naturally in chicken collagen, is present in large particles that function in the gut that may help protect from or repair inflammatory bowel diseases like Crohn’s and ulcerative colitis. Overuse of isolated hyaluronic acid, particles of which are smaller than naturally occurring ones, can sometimes result in increased inflammation in the gut. However, adding hyaluronic acid-rich foods and supplements in your diet, such as bone broth or protein powder made from bone broth, can help to encourage the gastrointestinal system’s natural healing process and potentially protect from leaky gut syndrome. Hyaluronic Acid vs. Glucosamine Like hyaluronic acid, glucosamine helps provide elasticity and structure within joints and tissue that can be used to lower pain. The primary difference between the two is that hyaluronic acid provides more lubrication due to how it holds water, while glucosamine provides more structure and strength. Hyaluronic acid is an integral component of synovial fluid and articular cartilage, where as glucosamine (especially when used with chondroitin sulfate) works by helping build cartilage. Basically, hyaluronic acid is more beneficial to the joint fluid and important for shock absorption, while glucosamine helps prevent cartilage/collagen loss. Many people experience the best results when they use these products together. It’s even been found that glucosamine increases hyaluronic acid production. Some anti-aging formulas contain several joint-supporting substances in addition to hyaluronic acid and glucosamine, such as manganese sulfate. Used together, these can all be effective for lowering osteoarthritis pains, improving functions of the cartilage matrix and replenishing synovial fluids. Uses Hyaluronic acid for your skin and eyes Hyaluronic acid injections: These are administered by doctors only, so talk a dermatologist about recommendations if you’re interested in using hyaluronic acid on your lips, eyes or skin. Hyaluronic acid cream/serum/lotion: Different brands contain varying concentrations and types of hyaluronic acid molecules. The most effective types have more than one size of hyaluronic acid...

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Simple Homemade Greek Avgolemono Soup Recipe

AHA Publisher — Thu, 14 Oct 2021 07:00:44 +0000

Dr. Josh Axe, DC, DNM, CN – You might already know that I’m a huge fan of Greek food. It’s one of the cuisines that naturally falls into the Mediterranean diet, which is chock-full of fruits, veggies and healthy grains, along with simple dishes that are full of flavor. This avgolemono soup recipe is one of my favorite classic Greek soups. What Is Avgolemono? (Key Ingredients) Avgolemono means “egg lemon,” and it’s this combination that gives the Greek soup its rich, velvety texture. Rice or orzo pasta is usually cooked right in the soup, which can range from a broth-like consistency to one that’s closer to a hearty stew. While poached chicken is often added to the soup, I’ve kept this one meat-free and vegetarian-friendly. Of course, you can make chicken avgolemono soup by simply adding chicken, but as I mentioned, I opted to make this avgolemono soup vegetarian. The beauty of an authentic Greek avgolemono soup recipe is that it requires so few ingredients but packs a ton of taste. What kind of rice is used in avgolemono? You’ll see many avgolemono soup with orzo versions, but in my simple avgolemono soup, instead of white rice, which is devoid of nutrients, I opted for sprouted brown rice. While brown rice is healthier than its white counterpart, sprouted is the way to go. Sprouted grains are easier for the body to digest, breaks down gluten and allows for greater nutrient absorption. This soup also gets a protein boost from the addition of protein powder made from bone broth. You get all the benefits of bone broth, including collagen and gelatin, all of which support a healthy gut, in an easy-to-use form. No need to spend 24 hours waiting for broth to cook on the stove! Finally, the stars of this soup are the egg and lemon. Eggs, of source, add additional protein and collagen, combining for a heart-healthy, joint-supporting powerhouse with the bone broth, while the lemon adds both flavor and burst of a vitamin C to boost immunity. The trick here is to continuously whisk the eggs in the soup. Instead of cooking and turning into a scramble-y mess, you get that lovely, silky texture that sets this lemon soup apart. How to Make Avgolemono Soup Bring the rice and protein powder mixture to a boil. Stir until the ingredients marry. Then reduce heat, and simmer for 35–40 minutes, covered. Whisk together the eggs and lemon juice gently, until they’re well-combined. Pour the egg and lemon mix into the pot, stirring continuously to prevent curdling. Top with the brown rice crisps and green onions, and season with salt and pepper to taste for this delicious avgolemono soup. Simple Homemade Greek Avgolemono Soup Recipe DESCRIPTION Mediterranean diet soups are full of fruits, veggies and flavor. This Avgolemono Soup Recipe is one of my favorite classic Greek soups. INGREDIENTS 4–5 cups water 1 scoop powder made from bone broth (unflavored) ½ cup sprouted brown rice 4 eggs + 2 egg yolks juice of 1 lemon 1 tablespoon unsalted butter ½ tablespoon paprika salt and pepper to taste Toppings: organic brown rice crisps chopped green onions INSTRUCTIONS Bring rice and broth mixture to a boil, stir until ingredients marry and reduce heat and simmer for 35–40 minutes, covered. Whisk eggs and lemon juice gently until well-combined. Pour into the pot, stirring continuously to prevent curdling. Top with brown rice crisps and green onions, and season with salt and pepper to taste. To read the original article click here.

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Fish Collagen: The Anti-Aging Protein with the Best Bioavailability

AHA Publisher — Fri, 21 May 2021 07:00:35 +0000

Dr. Josh Axe, DC, DMN, CNS – Wondering about major sources of collagen? Fish collagen definitely tops the list. While there are benefits associated with all animal collagen sources, fish collagen peptides are known to have the best absorption and bioavailability due to their smaller particle sizes compared to other animal collagens, making them antioxidant powerhouses. Bioavailability is highly important since it largely determines the efficacy of any nutrient you ingest. Fish collagen is absorbed up to 1.5 times more efficiently into the body and has superior bioavailability over bovine or porcine collagens. Since it’s absorbed more efficiently and enters the bloodstream more quickly, it’s considered the best collagen source for medicinal purposes. Fish collagen’s ability to be more easily absorbed by our bodies is thanks to its lower molecular weight and size, which allow the collagen to be absorbed at a higher level through the intestinal barrier into the bloodstream and carried throughout the body. This leads to collagen synthesis in the joint tissues, bones, skin dermis and many other essential body systems. Since we don’t tend to eat the parts of the fish containing collagen (mainly skin and scales), making homemade fish stock or supplementing with collagen is the next best thing. What Is Fish Collagen? Fish collagen is a complex structural protein that helps maintain the strength and flexibility of: skin ligaments joints bones muscles tendons blood vessels gums eyes nails hair It’s a type I collagen, which is the most abundant collagen in the human body. Type I is best known for providing the foundation for beautiful skin, strong connective tissues and sturdy bones. Fish collagen peptides have very specific amino acid compositions with a high concentration of glycine, hydroxyproline and proline. When fish collagen is ingested, hydroxyproline peptides are not completely digested to free amino acids and can be detected in the blood. These hydroxyproline peptides stimulate cells in the skin, joints and bones, and they lead to collagen synthesis through cell activation and growth. The scales, skin, bones and fins of fresh or saltwater fish are used for the creation of fish collagen supplements. Since these parts are considered waste products during fish processing, using them to create other products helps reduce environmental pollution. Health Benefits 1. Anti-Aging Since fish collagen is a type I collagen and type I collagen is what our skin consists of, it’s not surprising that it can benefit the skin. It helps prevent and improve any signs of skin aging, making it a great anti-aging food. Possible skin benefits of consuming this collagen include improved smoothness, better moisture retention, increased suppleness and prevention of deep wrinkle formation. Hydrolyzed fish collagen is composed of small, low molecular weight peptides, which are easily digested, absorbed and distributed by the human body. Research published in 2015 in the Open Nutraceuticals Journal states how numerous clinical trials have now been performed showing the efficacy and benefits of collagen peptides on skin properties, including hydration, elasticity and reduction of wrinkles. Researchers conclude that hydrolyzed collagen is a smart weapon in the everyday fight against the undesirable yet visible signs of aging. 2. Bone Healing and Regeneration Fish collagen has shown its ability to increase the body’s own natural collagen production. In the past, studies have demonstrated that collagen peptides from fish skin might have a positive effect on bone health by increasing bone mineral density and exerting anti-inflammatory activity on osteoarthritis. The goal of one 2013 study was to determine effects of fish collagen peptides on collagen synthesis, quality and mineralization. Findings of the study show that the fish collagen has a positive effect on collagen synthesis and collagen quality. Researchers also found that the fish collagen was helpful in the matrix mineralization of bone-synthesizing cells in vitro. While this study did not involve human subjects, it does show how fish collagen is biomaterial that can aid bone healing and regeneration. Furthermore, researchers from the NC Oral Health Institute at the University of North Carolina at Chapel Hill’s School of Dentistry examined the effects of fish collagen peptides in an osteoblastic cell culture system. They found that fish collagen peptide supplementation “exerts a positive effect on osteoblastic cells in terms of collagen synthesis, quality and mineralization, thereby suggesting the potential utility of FCP for bone tissue engineering.” 3. Wound Healing Fish collagen might help your next scrape, scratch or more serious wound to heal better and faster. The ability of a wound to heal is ultimately based on collagen, which is essential to wound healing because it helps the body form new tissue. Type I collagen is the most abundant structural component of the dermal matrix so it makes perfect sense that having more type I collagen in your body might help wounds to heal faster. It was previously believed that collagens were just structural supports. Now we know that collagen and collagen-derived fragments control many cellular functions, including cell shape and differentiation, cell migration, as well as the synthesis of a number of important proteins. Collagen also plays a critical role in all phases of wound healing: hemostasis, inflammation, proliferation and remodeling. 4. Increased Protein Intake By consuming fish collagen, you don’t just get collagen — you get everything that collagen contains. Fish collagen is over 97 percent protein with no fat, sugars or carbohydrates, making it one of the absolute best protein foods on the planet. It also has a very distinctive amino acid profile. Amino acids are organic compounds that combine to form proteins. They, along with proteins, are the building blocks of our bodies. By increasing your protein intake through consuming collagen, you can improve your workouts, avoid muscle loss (and prevent sarcopenia) and have a better recovery post-workout. More collagen protein in your diet also always helps with weight management. 5. Antibacterial Abilities Research out of Canada published in 2016 found that fish collagen has yet another impressive component: collagencin, which is an antibacterial peptide from fish collagen. This study found that collagencin completely inhibited the growth of Staphylococcus aureus, more commonly known as staph or staph infection. Staph is a very serious, highly contagious infection caused by bacteria commonly found on the skin or in the nose. For the future, marine collagens look like a promising source of antimicrobial peptides, which could improve both human health as well as food safety. Nutrition The exact nutritional content of fish collagens varies. Here’s an example of a 10-gram serving of hydrolyzed fish collagen, which contains about: (9) 45 calories 9.4 grams protein 0.07 milligrams potassium 0.05 milligrams calcium 0.04 milligrams iron Fish Collagen vs. Other Types Bovine (cow or beef) collagen: Bovine collagen comes from cows, specifically from their skin, bones and muscles. It’s made of mostly types 1 and 3 collagen, which is a good fit considering these are the most abundant types created and found in the human body. It’s a rich supply of glycine and proline and therefore useful for creatine production, building muscle and also helping the body make its own collagen. Chicken collagen: The type of collagen most abundant in chicken collagen is type 2, which is best for building cartilage. This makes it beneficial for joint health, especially since this source also provides chondroitin sulfate and glucosamine sulfate — both of which have anti-aging effects. Most supplements containing collagen usually use chicken collagen and provide type 2. Fish collagen: Collagen derived from fish has been found to be easily absorbed and provide mostly type 1 collagen, with the amino acids glycine, proline and hydroxyproline. Because type 1 can be found throughout the entire body, consuming more fish collagen has been associated with benefits for the joints, skin, vital organs, blood vessels, digestion and bones. Hydroxyproline is an important component of the collagen triple helix, and lower levels have been associated with joint degradation and therefore symptoms/signs of aging. Hydroxyproline is needed for collagen stability and is created by modifying normal proline amino acids after the collagen chain is built. This reaction also requires vitamin C (to assist in the addition of oxygen), which is why vitamin C deficiency can cause abnormalities in collagen levels. Egg shell membrane collagen: Egg collagen, found in the shells and whites of eggs, contains mostly type 1 collagen. It also has type 3, 4 and 10, but by far the most type 1, just like the human body (approximately 100 times more type 1 than type 4). It provides glucosamine sulfate, chondroitin sulfate, hyaluronic acid and various amino acids that have benefits for building connective tissue, wound healing, building muscle mass and reducing pain/stiffness. History The first time chemists extracted collagen from fish skin appears to be 1985. Fish collagen is sometimes called marine collagen, but marine collagen products are sometimes sourced from shellfish and jellyfish, which I don’t recommend. Fish collagen is sourced from the scales, skin, bones and fins of fresh or saltwater fish. Historically, full use of the fish body can be seen in many dishes, including the heads and eyes. In Chile and other parts of South America, fish heads are used in a dish called caldillo de congrio, in which the fish heads are boiled together with vegetables and herbs to make a nutrient-dense, collagen-rich stock. This is used as the base for the soup. Fish collagen is high in essential and non-essential amino acids. How to Use You can find a fish collagen supplement at your local health store or online. It’s available as a pill, liquid or powder. You should choose one that comes from a reputable company and is non-GMO and gluten-free. Also, makes sure it has no fillers, sugar, artificial flavors or artificial preservatives. You might find hyaluronic acid and vitamin C included in your marine collagen supplement because they aid the absorption of collagen. Beware of collagen supplements made in countries with loose manufacturing controls and standards. When collagen is hydrolyzed, the protein molecules are broken into smaller molecules. Hydrolyzed fish collagen supplements are more easily digested and absorbed by your body. Fish collagen is different from marine collagen. Many marine collagen products are sourced from shellfish and jellyfish, which I don’t recommend. Always store collagen products in a cool, dry place. You might be scared to buy and use fish collagen products because you think they’ll smell and/or taste like fish. Not to worry — there are many fish collagen products on the market today that are tasteless and odorless or have a neutral, non-fishy taste. You can easily mix powdered collagen with smoothies, coffee, tea or a cup of hot water. You can even add it to soups or sauces. Want to get your dose of fish collagen first thing in the morning? Try adding fish collagen powder to my Pumpkin Pie Oatmeal Recipe — it’s sure to start your day right! Homemade fish stock is another great way to obtain the collagen benefits of fish. Try a Homemade Fishstock Recipe (wine optional) loaded with collagen and other health-promoting nutrients, along with other fish bone brothrecipes. In addition to adding a fish collagen product to your diet, you can also get this tremendous protein through collagen supplementation, such as collagen hydrolysates. Collagen hydrolysate supplements are easy to find at most health food stores or pharmacies. Risks and Side Effects There are no commonly reported side effects of fish collagen. If you’re allergic to fish, then you might need to avoid these collagen products. However, many producers of collagen products derived from fish remove the water-soluble allergens from the skin and significantly reduce the possibility of an allergic reaction. If you consume fish collagen and have a mild allergic reaction, discontinue use. If you have a serious allergic reaction, seek medical attention immediately. Speak with your doctor before taking it if you take any other medications or have any ongoing health concerns. Final Thoughts Fish collagen peptides are known to have the best absorption and bioavailability due to their smaller particle sizes compared to other animal collagens. They’re absorbed up to 1.5 times more efficiently into the body. Fish collagen is considered the best collagen source for medicinal purposes and great for most diets, including the Paleo diet. It’s a type I collagen, which is the most abundant collagen in the human body. Type I is best known for providing the foundation for beautiful skin, strong connective tissues and sturdy bones. This collagen is...

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