8 minute read
healthy glow
the benefits of collagen
here’s what the science says
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Collagen is an essential component of our bodies. This protein binds connective tissues and helps keep skin firm. It’s also a vital part of healthy nails. But beginning in our mid-20s, we begin to produce less collagen, with levels decreasing by about 1 percent each year. Over time, this can lead to a dull, dry complexion, thinner skin, and more wrinkles.
Collagen supplements can help. Hydrolysate collagen stimulates the regeneration of collagenic tissue by increasing collagen synthesis. It also increases hyaluronic acid, a natural humectant that helps skin retain moisture. Studies have shown that collagen supplements contribute to a noticeable reduction in the appearance of eye wrinkles.
Mix it up
Combining collagen with other nutrients may improve its effectiveness. In one 2019 study, a collagen supplement improved skin hydration, elasticity, roughness, and density. Thirty-six women aged 35 and older received a daily blend of 2.5 grams of collagen peptides, acerola fruit extract, vitamin C, zinc, biotin, and vitamin E. An equal number received a daily placebo during the 12-week trial.
Additional studies from that same year also found improvements in skin elasticity, hydration, and “anti-aging efficacy” in trials of oral collagen supplementation. In all of these studies, the supplements were found to be safe.
An earlier study found that daily doses of hydrolyzed collagen resulted in a 65 percent increase in women’s production of procollagen, the precursor to collagen.
3 things to remember
1. A typical daily dose of collagen is 1 to 10 grams. 2. Look for the terms hydrolyzed collagen or collagen hydrolysate on the label. These terms mean the collagen protein will be easier for your body to absorb and use. 3. It may take two to six months of daily use for best results. ●
SELECTED SOURCES “A collagen supplement improves skin hydration,
elasticity, roughness, and density: Results of a randomized, placebo-
controlled, blind study” by L. Bolke et al., Nutrients, 10/17/19 • “Collagen supplements review,” www.ConsumerLab.com, 11/20/19 • “Oral
collagen supplementation: A systematic review of dermatological
applications” by F.D. Choi et al., Journal of Drugs in Dermatology, 1/19 • “Oral
intake of specific bioactive collagen peptides reduces skin wrinkles
and increases dermal matrix synthesis” by E. Proksch et al.; “Oral
supplementation of specific collagen peptides has beneficial effects
on human skin physiology . . .” by E. Proksch et al., Skin Pharmacology and Physiology • “An overview of the beneficial effects of hydrolysed collagen intake on . . . skin ageing” by T. Figueres Juher and E. Basés Pérez, Nutrición Hospitalaria, 7/18/15
Nice nails!
Taking collagen supplements may result in longer nails that break less often. In one trial, women who took 2.5 grams of collagen peptides daily for six months experienced a 12 percent increase in nail growth. Their frequency of broken nails decreased by 42 percent.
SOURCE “Oral supplementation
with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails”
by D. Hexsel et al., Journal of Cosmetic Dermatology, 12/17
mighty maitake
Get to know this key medicinal mushroom
Maitake is called the “king of mushrooms” and it’s easy to understand why. Maitake (Grifola frondosa) has a long history of use as a treatment for diabetes and hypertension, and it shows great promise in boosting immunity and fighting cancer. Here’s what the science says about the healing power of maitake.
Immunity benefits
Like other medicinal mushrooms, maitake contains beta glucans, which stimulate immune system cells. Maitake mushrooms also contain a unique polysaccharide called D-fraction that acts as a potent weapon against tumor growth and may help to prevent new cancer from developing.
Research suggests that maitake may be even more effective at supporting immunity when combined with other medicinal mushrooms. A 2019 study found that a combination of maitake, reishi, and shiitake mushroom extracts provided an increase in immune stimulation above and beyond the effects seen by each individually.
Scientists are starting to explore whether maitake might be an ally in the fight against COVID-19. A review in the Scandinavian Journal of Immunology suggests that three related mushrooms—maitake, agaricus, and lion’s mane—possess antimicrobial and anti-inflammatory properties that may protect against and treat complications associated with COVID-19, including damaging inflammation, immune overreaction, and multiresistant bacterial pneumonia.
Maitake made easy
Maitake mushrooms make tender and tasty additions to soups and stir-fries. They can be simmered alone or along with other medicinal mushrooms—such as chaga, reishi, and turkey tail—to make broths and teas. Dried mushroom powders offer an easy way to add extra immune-boosting power to smoothies, soups, and stews. Dried maitake powder is also available in capsule form and can be taken daily to maximize its healing potential. ●
SELECTED SOURCES Body into Balance by Maria Noël Groves ($24.95, Storey, 2016) • “Can medicinal
mushrooms have prophylactic or therapeutic effect
against COVID-19…?” by G. Hetland et al., Scandinavian Journal of Immunology, 1/21 • “Maitake,” Memorial Sloan Kettering Cancer Center, www.MSKCC.org, 2/19/20 • “A
scientific first: Reishi-shiitake-maitake combination
has synergistic immune benefits” by Stephen Daniells, www.NutraIngredients-USA.com, 11/22/19
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