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If you have taken collagen, or at least looked into its benefits, you have probably come across a few key ones: for bone and joint health, for hydration, for skin, hair and nail care, and for maintaining muscle mass. But hydrolyzed collagen is a dietary supplement with many uses: for more restful sleep, for better weight control, and for improving mood and mental health.
Here are a few surprising benefits of hydrolyzed collagen, described by Dr. Josh Axe in his book "The Collagen Miracle" and by other experts.
To begin with, it is important to understand what causes collagen's wide-ranging effect on our health: collagen is a protein, and proteins help hormones function, which in turn chemically enable communication between cells. They maintain the body's pH balance and support the immune system by building the antibodies that protect us from viruses and bacteria.
There are 28 known types of collagen, with type I collagen making up 90% of the collagen in the human body. The protein consists mainly of the amino acids glycine, proline, and hydroxyproline. These amino acids form three strands that create the characteristic triple helix. It is found in connective tissue, skin, tendons, bones, and cartilage.
Glycine, for example, is a type of neurotransmitter that carries signals between cells. It also regulates the nervous system, which is why it is linked to sleep and mood function.
Amino acids also play a role in our physical health – it is no coincidence that proteins are an important part of athletes' diets, as well as a key ingredient in weight-management menus. So it is no surprise that some of collagen's lesser-known benefits lie in this direction.
Collagen for a Good Night's Sleep
Stress, medication, and health issues are often the reason we do not sleep well, which affects our overall behavior. Before reaching for medication, we often look for natural remedies, but we rarely think of our daily dose of hydrolyzed collagen. According to a study published in the American journal "Sleep and Biological Rhythms", participants who took 3g of glycine every night before bed woke up more refreshed, with more energy and clearer thinking, compared to those who took a placebo supplement. Dr. Axe also cites a study of rat behavior showing that glycine is also linked to controlling body temperature, which drops in the evening and rises in the morning – something believed to be connected to the body's transition into rest for sleep.
Collagen for More Smiles
Sleep definitely affects mood, does it not? If we have slept enough, we are happier and calmer. And it is easy to dissolve 10g of collagen in water, tea, or warm milk before bed. It has been shown that the glycine in the protein also improves emotional health. As mentioned in the previous paragraph, a study of brain activity in rats shows that glycine acts as a transmitter and plays a role in reducing anxiety and calming the nervous system. Oral collagen intake increases serotonin, which is important for maintaining a good mood.
Collagen for Better Appetite and Weight Control
Obesity is a global problem. And the search for healthy solutions to it is linked to appetite control and gut health. High-protein diets are among the most successful for weight loss.
Hydrolyzed collagen, as part of a balanced diet, helps in the fight against excess weight. Dr. Axe cites examples from his own patients who say that a diet based on collagen-rich foods, as well as regularly adding collagen peptides to their morning drink, has helped them. The reason is that it keeps them fuller for longer and gives them energy.
According to medical research, glycine reduces fat accumulation in the abdominal area, which occurs with excessive sugar and refined carbohydrate intake. According to a study in the "American Journal of Physiology-Regulatory, Integrative and Comparative Physiology", the amino acid also improves the body's ability to absorb fats.
Collagen also helps preserve lean body mass after losing excess weight. Glycine is involved in building creatine – the substance that helps muscles recover and build muscle mass. Arginine – another key amino acid in collagen – helps raise levels of the muscle growth hormone. This makes workouts, an integral part of any weight-loss routine, even more effective.
Collagen for a Healthier Heart
A medical study found that people with heart disease, after 6 months of taking collagen, showed improved markers: reduced plaque buildup in the arteries, as well as significantly reduced cholesterol.
Collagen provides the structural strength of the arteries that carry blood to and from the heart. Studies show that taking collagen supplements can reduce arterial stiffness and raise levels of "good" cholesterol in the body. This means it may help reduce the risk of developing heart disease.
