Collagen + Bone Health (and more!)
I know that I've already touched on collagen a bit here, but I want to spend some time talking about how crazy awesome collagen really is, specifically for bone and joint health. This has absolutely nothing to do with the fact that I am currently propped up in my bed with approximately 900 pillows after my second elbow surgery in 9 months (🙈). But, the cool thing is that this second surgery happened 3 months sooner than expected because I started front loading tons of collagen after an unintelligent fall in a movie theater parking lot, which resulted in a severe fracture to said elbow. (I'll spare myself the agony of reliving that fateful trip flying through the air. But you can read about it here if you want a good chuckle. Ahem.)
Anyway... back to collagen.
In order to understand the positive effects of collagen, let's first make sure that we understand what bones are. Bones are made of cells embedded in hard intracellular material made of mineralized substances and collagen fibers. Like all tissues in the body, bones are in a constant state of flux (meaning that they are constantly changing (i.e. regenerating)). The integrity and maintenance of the skeleton depends on the "bone remodeling" that takes place in our bodies. To put it in as human a term as possible, our bodies produce osteoclasts (large multinucleate bone cells that absorb bone tissue during growth and healing) that move through your bone tissue to remove old bones and leave spaces for new bones to grow. Once the osteoclast does its job, other cells, osteoblasts, move into place and work to create the new bone in the holes created. In order for the these cells to work as they should, collagen is needed to ensure that the osteoblasts are "fed and happy" so that they can work to create new bone. Collagen also helps to prevent total bone loss during the osteoblast phase of bone resorption and creation.
So, what is collagen? Collagen is the most abundant protein in our bodies - found in muscles, bones, asking, blood vessels, tendons, and our digestive system. Not only does collagen aid in the creation of bone, it helps give our skin strength and elasticity, replaces dead skin cells, and is essentially the glue that helps hold our bodies together. Collagen is rich in amino acids (our body's building blocks). My container of collagen peptides contains several amino acids:
*Essential amino acids.
All of these amino acids are needed by our bodies for them to function properly. We need collagen to have healthy skin, hair, and nails (fun fact: collagen helps to reduce cellulite and stretch marks thanks to its ability to improve skin elasticity), healthy bones and joints, and to gain (and keep) healthy muscle mass. When we lack a healthy supply of collagen, we will lack in at least one (or more) amino acid, and that's when issues begin to take place and chaos ensues (i.e. Leaky Gut Syndrome, brittle bones, joint and muscle pain, Arthritis, Crohn's Disease, Ulcerative Colitis, etc.).
As we age, our natural collagen production begins to dwindle (this is why we develop wrinkles and sagging skin and why we have increased join pain due to weak or decreased cartilage, to name a few things). It's important to keep our bodies pumping with collagen so that it can perform at its peak. The standard American diet isn't full of collagen-rich foods (fish, berries, dark leafy greens, citrus fruits - basically a very colorful diet full of lots of veggies and protein) and we need those to produce collagen. That's why supplementing with collagen peptides can be highly beneficial - especially when healing from an AI or a bone break or fracture.
Throughout the years, it has been suggested that a Glucosamine and Chondroitin supplement be taken by people 35 years and older or anyone experiencing joint, bone, or muscle problems. But adding collagen peptides to your daily regimen may actually be more beneficial. There have actually been a few studies conducted that show collagen is better than Glucosamine + Chondroitin for joint, muscle, and bone health due to its ability to repair muscle tissue along with rapid wound healing. (You can read more on one of the studies here.)
My mom is currently having severe muscle pain in her left hip that radiates down her leg and we are about to start her on a high dose of collagen to see if it helps with the discomfort that she has after spending a long day on her feet or after a strenuous 2 hour physical therapy session. I wasn't sure if collagen would really help with muscle pain at first, so I did some research. Turns out that collagen does, indeed, help with muscle growth and repair. It does so by way of promoting the production of Creatine in the body. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates. Its main role is to facilitate recycling of muscle and brain tissue. Although it is not an amino acid, Creatine is produced by amino acids Arginine, Glycine, and Methionine, which are all found in collagen. Where there is a lack of collagen, there is a lack of Creatine. Where there is a lack of Creatine, there is a lack of muscle growth and repair. (Read: collagen is important, friends!)
As I mentioned several weeks ago, bone broth is a great source of collagen. But, especially in the summer months, it's hard for me to wrap my mind around consuming a cup of steaming hot bone broth while also sweating in 100 degree Mississippi heat. That's one of the reasons that I started consuming collagen peptides. These are my favorite brands to use:
I'm absolutely in love with Vital Proteins collagen peptides. They dissolve instantly in both hot and cold beverages and have absolutely no taste, so I can add two scoops to whatever I'm drinking and it doesn't bother the taste at all! Vital Proteins are the most expensive collagen peptides that I have purchased, but I think it's worth the extra $. Also, if you're like me, you'll spend extra time crunching numbers and searching for a deal before you buy. Don't just go clock on the "buy now" button on the VP website...do some searching first.
If you're just starting out with collagen peptides and don't want to shell out the extra cash until you've decided if it actually makes a difference for your body, Great Lakes is a good brand to start with. This was the brand that I used for the first year and a half that I was taking collagen and I still use it sometimes. I've noticed that it doesn't always like to dissolve in cold beverages, so I strictly use it in hot, but it still delivers the same goodness throughout my body. This one is also on the less expensive, but still great quality, side.
I could actually taste the Sports Research collagen in whatever beverage I added it to. It wasn't a bad taste, but if you're more sensitive to tastes, I would steer clear of this one.
All of these collagen peptides have also passed my crazy stomach's "sensitive test." I did try one from Neocells once and my stomach was nottttt a happy camper. So if you have a sensitive stomach, I would steer clear!
XOXO,
P.S. These cookie cups are made with Vital Proteins beef gelatin and you would never know it!
Almond Butter Cookie S'mores Cups
Makes: 24
Ingredients:
Cookies:
3/4 cup Almond Butter
1/4 cup Coconut Sugar
1/8 cup Maple Sugar
1 large Egg
1 teaspoon Vanilla Extract
1/2 teaspoon Baking Soda
1/4 teaspoon Salt
1/4 teaspoon Cinnamon
1/8 teaspoon Nutmeg
Marshmallow Filling:
1/2 cup Water
1 1/2 Tablespoons unflavored Gelatin Powder (I use Vital Proteins unflavored Beef Gelatin Powder)
1/3 cup light-colored Raw Honey
1/2 teaspoon Vanilla Extract
Chocolate Topping:
1/4 cup dairy-free Dark Chocolate
1/2 teaspoon Coconut Oil
Anyway... back to collagen.
In order to understand the positive effects of collagen, let's first make sure that we understand what bones are. Bones are made of cells embedded in hard intracellular material made of mineralized substances and collagen fibers. Like all tissues in the body, bones are in a constant state of flux (meaning that they are constantly changing (i.e. regenerating)). The integrity and maintenance of the skeleton depends on the "bone remodeling" that takes place in our bodies. To put it in as human a term as possible, our bodies produce osteoclasts (large multinucleate bone cells that absorb bone tissue during growth and healing) that move through your bone tissue to remove old bones and leave spaces for new bones to grow. Once the osteoclast does its job, other cells, osteoblasts, move into place and work to create the new bone in the holes created. In order for the these cells to work as they should, collagen is needed to ensure that the osteoblasts are "fed and happy" so that they can work to create new bone. Collagen also helps to prevent total bone loss during the osteoblast phase of bone resorption and creation.
So, what is collagen? Collagen is the most abundant protein in our bodies - found in muscles, bones, asking, blood vessels, tendons, and our digestive system. Not only does collagen aid in the creation of bone, it helps give our skin strength and elasticity, replaces dead skin cells, and is essentially the glue that helps hold our bodies together. Collagen is rich in amino acids (our body's building blocks). My container of collagen peptides contains several amino acids:
- Alanine (raises muscle carnosine concentrations)
- Arginine (a powerful neurotransmitter that helps blood vessels relax and improves circulation)
- Aspartic Acid (helps promote a healthy metabolism and helps fight fatigue and depression)
- Glutamic Acid (a critical neurotransmitter for healthy brain development and brain function)
- Glycine
- Histidine* (known to be used for treatment of rheumatoid arthritis, allergic diseases, ulcers, and anemia)
- Hydroxylysine
- Hydroxyproline
- Isoleucine* (one of three branched-chain amino acids that support muscle recovery)
- Leucine* (#2 of the three branched-chain amino acids that support muscle recovery)
- Valine* (#3 of the three branched-chain amino acids that support muscle recovery)
- Lysine* (most commonly known for its ability to prevent and treat cold sores)
- Methionine* (helps to prevent liver poisoning)
- Phenylalanine* (contributes to the formation of important neurotransmitters that enhance mental alertness and memory; helps improve mood and also suppresses appetite)
- Proline (helps with muscle and joint flexibility, reduces sagging and wrinkling of skin, helps break down proteins to create healthy cells)
- Serine (important for proper function of the brain and central nervous system)
- Threonine* (used to treat various nervous system disorders including spinal spasticity, multiple sclerosis, familial spastic paraparesis, ALS, and Lou Gehrig's disease)
- Tyrosine
*Essential amino acids.
All of these amino acids are needed by our bodies for them to function properly. We need collagen to have healthy skin, hair, and nails (fun fact: collagen helps to reduce cellulite and stretch marks thanks to its ability to improve skin elasticity), healthy bones and joints, and to gain (and keep) healthy muscle mass. When we lack a healthy supply of collagen, we will lack in at least one (or more) amino acid, and that's when issues begin to take place and chaos ensues (i.e. Leaky Gut Syndrome, brittle bones, joint and muscle pain, Arthritis, Crohn's Disease, Ulcerative Colitis, etc.).
As we age, our natural collagen production begins to dwindle (this is why we develop wrinkles and sagging skin and why we have increased join pain due to weak or decreased cartilage, to name a few things). It's important to keep our bodies pumping with collagen so that it can perform at its peak. The standard American diet isn't full of collagen-rich foods (fish, berries, dark leafy greens, citrus fruits - basically a very colorful diet full of lots of veggies and protein) and we need those to produce collagen. That's why supplementing with collagen peptides can be highly beneficial - especially when healing from an AI or a bone break or fracture.
Throughout the years, it has been suggested that a Glucosamine and Chondroitin supplement be taken by people 35 years and older or anyone experiencing joint, bone, or muscle problems. But adding collagen peptides to your daily regimen may actually be more beneficial. There have actually been a few studies conducted that show collagen is better than Glucosamine + Chondroitin for joint, muscle, and bone health due to its ability to repair muscle tissue along with rapid wound healing. (You can read more on one of the studies here.)
My mom is currently having severe muscle pain in her left hip that radiates down her leg and we are about to start her on a high dose of collagen to see if it helps with the discomfort that she has after spending a long day on her feet or after a strenuous 2 hour physical therapy session. I wasn't sure if collagen would really help with muscle pain at first, so I did some research. Turns out that collagen does, indeed, help with muscle growth and repair. It does so by way of promoting the production of Creatine in the body. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates. Its main role is to facilitate recycling of muscle and brain tissue. Although it is not an amino acid, Creatine is produced by amino acids Arginine, Glycine, and Methionine, which are all found in collagen. Where there is a lack of collagen, there is a lack of Creatine. Where there is a lack of Creatine, there is a lack of muscle growth and repair. (Read: collagen is important, friends!)
As I mentioned several weeks ago, bone broth is a great source of collagen. But, especially in the summer months, it's hard for me to wrap my mind around consuming a cup of steaming hot bone broth while also sweating in 100 degree Mississippi heat. That's one of the reasons that I started consuming collagen peptides. These are my favorite brands to use:
I'm absolutely in love with Vital Proteins collagen peptides. They dissolve instantly in both hot and cold beverages and have absolutely no taste, so I can add two scoops to whatever I'm drinking and it doesn't bother the taste at all! Vital Proteins are the most expensive collagen peptides that I have purchased, but I think it's worth the extra $. Also, if you're like me, you'll spend extra time crunching numbers and searching for a deal before you buy. Don't just go clock on the "buy now" button on the VP website...do some searching first.
If you're just starting out with collagen peptides and don't want to shell out the extra cash until you've decided if it actually makes a difference for your body, Great Lakes is a good brand to start with. This was the brand that I used for the first year and a half that I was taking collagen and I still use it sometimes. I've noticed that it doesn't always like to dissolve in cold beverages, so I strictly use it in hot, but it still delivers the same goodness throughout my body. This one is also on the less expensive, but still great quality, side.
I could actually taste the Sports Research collagen in whatever beverage I added it to. It wasn't a bad taste, but if you're more sensitive to tastes, I would steer clear of this one.
All of these collagen peptides have also passed my crazy stomach's "sensitive test." I did try one from Neocells once and my stomach was nottttt a happy camper. So if you have a sensitive stomach, I would steer clear!
All-in-all, I feel that I have benefitted greatly from adding collagen to my lifestyle (by way of either collagen peptides, gummies, or bone broth) and I definitely credit the speedy recovery of my elbow to increased amounts of collagen consumption. If you're dealing with an Autoimmune Disease, a bone break or fracture, joint and muscle pain, or simply want to aid your body in recovery from a hard weight-lifting workout at the gym, adding collagen to your daily regimen may benefit you more than you think. Give it a shot!
XOXO,
Heather
P.S. These cookie cups are made with Vital Proteins beef gelatin and you would never know it!
Almond Butter Cookie S'mores Cups
Makes: 24
Ingredients:
Cookies:
3/4 cup Almond Butter
1/4 cup Coconut Sugar
1/8 cup Maple Sugar
1 large Egg
1 teaspoon Vanilla Extract
1/2 teaspoon Baking Soda
1/4 teaspoon Salt
1/4 teaspoon Cinnamon
1/8 teaspoon Nutmeg
Marshmallow Filling:
1/2 cup Water
1 1/2 Tablespoons unflavored Gelatin Powder (I use Vital Proteins unflavored Beef Gelatin Powder)
1/3 cup light-colored Raw Honey
1/2 teaspoon Vanilla Extract
Chocolate Topping:
1/4 cup dairy-free Dark Chocolate
1/2 teaspoon Coconut Oil
Directions:
Preheat
oven to 325 degrees and generously grease a 24-cup mini muffin pan with palm shortening or coconut oil; set aside.
In
a large bowl, beat egg with a hand mixer on medium speed. Add almond butter, vanilla extract,
coconut and maple sugar, cinnamon, nutmeg, and baking soda; mix together on medium speed
until fully combined (it will feel thick and sticky). Scoop
½ tablespoon of dough into the well greased mini muffin pan and press down gently
to fill the cavity. Bake for 7-8 minutes (dough will puff up slightly when baking); remove pan from oven and, using the back of round teaspoon, create indents into the cookie cups. Allow cups to cool
in pan for 5-10 minutes before removing.
Next, make the Marshmallow filling. Pour 1/4 cup of water in a mixer fitted with the whisk attachment; sprinkle the gelatin over the top and allow it to "bloom" (or absorb the water) for approximately 10 minutes. Combine the remaining 1/4 cup water with the honey in a saucepan. Bring to a boil over medium-high heat and boil for 10-15 minutes, until a candy thermometer reads 240 degrees. Turn the mixer on low and, with it running, slowly pour the honey mixture down the side of the bowl. Add the vanilla, then increase the speed to medium-high and beat for 5-6 minutes. The mixture will turn from brown to white and double in volume.
One final step before assembling the s'mores cups - melt the chocolate with the coconut oil n the microwave at 20 second intervals until completely melted.
To assemble the s'mores cups, transfer cookie cups to a baking
sheet. Using a small spoon, fill the cookie cups with marshmallow filling (you can also simplify this step by filling a Ziplock bag with the marshmallow filling, then cut a hole in one of the corners and pipe the filling into each cup). Next, drizzle each cup with melted chocolate. Allow the s'mores cups to set at room temperature, or place in the fridge for
5-10 minutes. You can also dig right in and enjoy the gooey goodness! These cookies will last for 3 days at room temperature, or 5 days in the fridge. If they make it that long. 😉
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