Articles
Keto Flu 101
You’ve heard of the Keto diet, but have you heard of the Keto Flu? The Keto diet is a high-fat, low-carbohydrate diet that limits glucose levels and leads to a production of ketones by the liver. The body then slowly switches from using carbs as fuel, to fats. Keto is often used for its health benefits – weight loss, cognitive and memory enhancement, type II diabetes, cancer, as well as various neurological and psychiatric disorders. However, it is important to note that many people suffer from something called “Keto Flu” after beginning the Keto diet. This generally occurs when you drastically and suddenly remove carbohydrates from your diet [1,2]. What is “Keto flu”? Keto flu is a term used to describe common ketogenic diet side effects. A ketogenic diet is safe and has many health-promoting factors. It does, however, force the body to go through major changes. One of the major changes is switching your metabolism from being a “sugar burner” to a “fat burner”, thereby leading to a withdrawal from sugar and carbohydrates [3]. This is the metabolic process of ketosis [2]. Common symptoms of the keto flu [1,2,3]: Low energy Cravings for carbs and sugar Brain fog Constipation/ diarrhoea Headache Intestinal pain and bloating Muscle cramps and weakness What causes the keto flu? Your body typically uses up your stored glucose within a couple of days of starting Keto, and will then go searching for other fuel sources. This is when ketosis begins, and ketone bodies will start to be produced with the assumption that you are either fasting or eating a high amount of fat. Once you have finally become “keto-adapted” you will no longer struggle with the keto side effects anymore [3]. What to do for the keto flu? Start slowly: When making any dietary changes, start slowly and ease yourself into it. The best approach would be to slowly start to decrease your carbohydrate intake and allow your body the time to adjust. Do it over a period of a week and then you can move fully into the keto diet [2]. Stay hydrated: Dehydration and a loss of minerals is a MASSIVE factor of the keto flu. Drinking enough water is especially important if you experience keto flu symptoms like vomiting or diarrhoea, since this will cause you to lose fluids. You should also increase your consumption of hydrating foods like vegetables, bone broths, or green juices. Water is a critical component of Keto, so try to drink a glass of water every 1–2 hours. If your urine is dark yellow, this means you need to drink more water [3]. Don’t neglect your electrolytes: Electrolytes regulate muscle contractions and keep you hydrated. They also help balance your pH levels (the measure of acidity and alkalinity) and control nervous-system function. When hydrating, make sure to add plenty of electrolytes like salt, potassium, and magnesium. This can minimize muscle cramps and nausea. You can increase your electrolyte intake through sport drinks and taking other rehydrate solutions [2]. These foods also help with electrolyte replacement: spinach kale avocados broccoli beans almonds peanuts strawberries watermelon oranges bananas milk buttermilk yogurt fish turkey chicken veal raisins olives tomatoes Consume more healthy fats: When you start a keto diet, the intake of healthy fats is crucial. Increasing your intake of healthy fats can assist in speeding up the transition to burning fat for fuel [2]. Stay active and engage in light exercises: Exercising when feeling nauseous or sore can be the least appealing thing on the planet. However, doing some light exercises such as walking outdoors, yoga, or light cycling can help relieve muscle pain and tension [2,3]. Get plenty of rest: If you find yourself struggling to fall asleep or stay asleep, try taking an Epsom salt bath or supplementing with magnesium. This will help soothe and relax your muscles, as well as increase your electrolyte absorption. Keto flu isn’t very pleasant, but if you follow these suggestions, it should pass soon. Remember, everyone’s body deals with the keto diet differently, so listen to your body and act accordingly. Consult with your doctor or request nutrition counselling with a dietitian to discuss any concerns you may have with the diet [2]. References: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7082414/ [2] https://intermountainhealthcare.org/blogs/topics/live-well/2018/03/beware-the-keto-flu/ [3] https://draxe.com/nutrition/keto-flu-symptoms/
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What’s the difference between our Vitamin D3 capsules and drops?
We are thrilled to have recently announced the launch of our new Vitamin D3 drops. Not only do they make getting your daily dose of Vitamin D3 easier, but it also comes with no distinct taste, making it a quick and enjoyable part of your supplement regime. As excited as we are, we also know the number one question you may be wondering… which Vitamin D3 option is best for me, the drops or the capsules? Below we have listed some of the benefits of each, helping you to make an informed choice as to which option is best for you. Vitamin D3 is a crucial nutrient that helps regulate calcium and phosphorus absorption in the body, supporting bone, hormone and teeth health. The main difference between Vitamin D3 capsules and Vitamin D3 drops lies in their formulations and methods of consumption. Formulation: Vitamin D3 capsules typically contain a dry form of the vitamin, which is encapsulated in a solid shell. Our D3 capsules are made using a bovine gelatine capsule. On the other hand, Vitamin D3 drops are formulated as a liquid solution. Our new D3 drops are suspended in a water base. You can view the full ingredients list of each below: Ingredients (capsules): Bovine gelatine capsule, vitamin D 1000IU, magnesium stearate, microcrystalline cellulose Ingredients (drops): Aqua, vitamin D3 (cholecalciferol), sodium benzoate, potassium sorbate Administration: Capsules are meant to be swallowed whole with water or other fluids. They are designed to dissolve in the stomach, releasing the Vitamin D3 for absorption into the bloodstream. Drops, as the name suggests, are administered by placing a specific number of drops onto or under the tongue, allowing for absorption through the mucous membranes in the mouth and directly into the bloodstream. Absorption Rate: Both Vitamin D3 capsules and drops can be effectively absorbed by the body. However, the absorption rate may vary slightly. Drops, when placed onto or under the tongue, may be absorbed more quickly due to the rich network of blood vessels in the mouth area. Capsules, on the other hand, need to pass through the digestive system before the Vitamin D3 can be absorbed. Dosage Accuracy: Drops provide a greater level of control over dosage compared to capsules. Each drop typically contains a specific amount of Vitamin D3 (1ml is equal to 1000IU), allowing for precise dosing. Capsules, on the other hand, come in pre-measured amounts, and it may be difficult to adjust the dosage as precisely as with drops. Convenience and Portability: Capsules are generally more convenient for travel or when on the go since they are pre-packaged and easy to carry. Drops, on the other hand, may require more careful handling to ensure accurate dosage and prevent spills or leaks. It’s worth noting that the choice between capsules and drops often comes down to personal preference, ease of use, and any specific recommendations from your healthcare provider. It’s always a good idea to consult with a healthcare professional to determine the most suitable form and dosage of Vitamin D3 supplementation for your specific needs. We also, always recommend that you have your Vitamin D levels checked every 3 to 6 months as it is a fat soluble vitamin that can build up in your system over time.
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Emotional Eating
We don’t always eat just to satisfy physical hunger. Many of us also turn to food for comfort, stress relief, or to reward ourselves. When we do, we tend to reach for junk food, sweets, and other comforting, but unhealthy foods. You might reach for a tub of ice cream when you’re feeling down, order a pizza if you’re bored or lonely, or swing by the drive-through after a stressful day at work. Emotional eating is the use of food to make yourself feel better or to fill your emotional needs rather than your stomach. Unfortunately, emotional eating doesn’t fix emotional problems. In fact, it usually makes you feel worse. Afterward, not only does the original emotional issue remain, but you also feel guilty for overeating. Occasionally using food as a pick-me-up, a reward, or to celebrate isn’t necessarily a bad thing. But when eating is your primary emotional coping mechanism, that’s a bad sign. You get stuck in an unhealthy cycle where the real feeling or problem is never addressed. Emotional hunger can’t be filled with food. Eating may feel good now, but the feelings that triggered eating are still there. And you often feel worse than you did before because of the unnecessary calories you’ve just consumed. Compounding the problem, you stop learning healthier ways to deal with your emotions, you have a harder and harder time controlling your weight, and you feel increasingly powerless over both food and your feelings. No matter how powerless you feel over food and your feelings, it is possible to make a positive change. You can learn healthier ways to deal with your emotions, avoid triggers, conquer cravings, and finally put a stop to emotional eating. To stop emotional eating, you must find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. You need alternatives to food that you can turn to for emotional fulfillment. Alternative Coping Mechanisms: Once you’ve identified the triggers, it’s essential to replace emotional eating with healthier coping mechanisms. Activities like exercising, meditating, journaling, or talking to a friend can help redirect your focus and alleviate emotional distress. Find activities that bring you joy and provide an outlet for your emotions, allowing you to break free from the reliance on food for comfort. Mindful Eating: Practicing mindful eating is another effective strategy to break the cycle. When you eat, pay attention to the physical sensations, taste, and texture of the food. Slow down, savor each bite, and listen to your body’s cues of hunger and fullness. By being present in the moment, you can differentiate between genuine hunger and emotional cravings, helping you make healthier choices. Building a Support System: Surrounding yourself with a supportive network can make a significant difference in breaking the cycle of emotional eating. Seek out friends, family, or support groups who can provide encouragement, accountability, and guidance during challenging times. Sharing your journey with others who understand and empathize can empower you to overcome emotional eating habits. Seeking Professional Help: In some cases, emotional eating may be deeply rooted in underlying emotional or psychological issues. Seeking professional help, such as therapy or counseling, can provide valuable insights and strategies for addressing the root causes of emotional eating. A trained professional can guide you through the process of breaking the cycle and developing healthier coping mechanisms. Combining these 4 strategies will help you not only heal any psychological issues you may suffer from, but also heal your relationship with food. You can even indulge in your favorite foods and feel full on much less. It takes time for the body’s fullness signal to reach your brain, so taking a few moments to consider how you feel after each bite—hungry or satiated—can help you avoid overeating.
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Can Vitamin D save your Life?
Yes, we believe vitamin D can save your life. Vitamin D is a true superstar which affects so much more than bones and teeth. The brain, immune system, hormones, cancer prevention and gene expression all rely to some extent on Vitamin D. In fact Vitamin D has been called “one of the simplest solutions to wide-ranging health problems”. Because almost every cell and tissue in the body has a receptor for Vitamin D. So it’s important to get enough, wouldn’t you say vitamin D can save your life? Vitamin D is made in the skin using cholesterol and sunlight, but how many of us get hours of daily sun on bare skin at noon? Studies show most people on this planet are deficient in the minimum RDA for Vitamin D, especially children (they use it quickly to build bones and teeth), and the elderly. You need to have a blood test annually if you are not sure. The preferred range is 50-70ng/ml, and it becomes harder for our bodies to produce it after 35 anyway. If you have heart disease or a history of cancer you want that up to 70-100 ng/ml. It is possible to overdose on D, but if you remain in these ranges and test annually, you will be fine. Overdosing takes a long time at high doses. Taking 1000iu a day will slowly get you to your right level, and you won’t overdose. Please note: Prescription Vitamin D is D2, not D3. D2 does not directly supply D3, and is given in much higher doses (50,000 iu weekly). When blood levels test normal, your doctor will take you OFF D2. But you’ll slip back to deficiency if not taking D3 on a regular basis. Foods which contain D3 Fatty fish such as wild (not farmed) salmon and sardines have roughly 400iu of D in a 90g serving. Liver and pastured egg yolk have a tiny bit – 40iu in 1 egg or 90g of liver. That’s a lot of liver, eggs and canned fish to get a dose of 1000 to 7,000 iu daily. A good supplement is so much easier. Cod liver oil has about 450iu per teaspoon. Mushrooms labelled as containing Vitamin D have been exposed to light and contain Vitamin D2 NOT D3. So it’s difficult to get from food. Absorption of all fat-soluble vitamins is decreased in those with intestinal inflammation such as Celiac, Crohn’s and Irritable Bowel Syndrome and other gut issues. NOTE: ALWAYS TAKE VITAMIN K2 WITH D. Never, never, take Vitamin D3 without K2. We have supplements in our online store with D3 and K2 at https://sallyanncreed.co.za/shop Ways Vitamin D can save your life: DNA repair and gene regulation. This is massive! Vitamin D impacts all the bad genes (turns them off) and all the good genes (turns them on), changing your entire future. One study showed a mere 2,000iu of vitamin D3 per day for a few months upregulated 291 different genes controlling 80 different metabolic processes. Imagine what you are missing out on if you don’t have enough D3? Prevents osteoporosis, hip fractures, arthritis and many types of pain. Studies show a sharp increase in all-cause mortality after a broken hip. Anything that stops us from exercising is harmful. Vitamin D is so important with Vitamin K2 for maintaining bone strength. Vitamin D plays a big role in the aches and pains of chronic fatigue and Fibromyalgia too. The immune system. Vitamin D3 supports the “killer cells” of the immune system, helping white blood cells kill infections. We get sick less often and get well faster. Vitamin D3 is also a potent immune modulator for the prevention and resolution of autoimmune diseases like Multiple Sclerosis and inflammatory bowel disease. Cancer. Vitamin D plays a role in most cancers. In one study, 70% of women with breast cancer were found to be vitamin D deficient. It has even been shown to prevent breast cancer cell growth and decrease the expression of cancer causing genes. It is essential after cancer treatment to track your Vitamin D twice annually and keep it at the top of the range or just slightly beyond – 75-100 ng/ml according to some experts. Maintains a healthy brain. Vitamin D affects production of serotonin which affects sleep, depression, PMS, weight, mood, digestion and more. It helps prevent Parkinson’s by enhancing the transmission of electricity to your neurons and by detoxifying your cells. Dementia, Alzheimer’s, memory and information processing are all affected by low D. Vitamin D activates and deactivates enzymes in the brain and the cerebrospinal fluid involved in neurotransmitter synthesis and nerve growth. Heart disease. People with insufficient vitamin D have an 80% greater risk of narrowing of the arteries according to a long-term study at Johns Hopkins. Vitamin D is important for reducing hypertension, atherosclerotic heart disease, heart attack, and stroke. One study showed Vitamin D deficiency increased the risk of heart attack by 50%. VERY important – Vitamin K2 plays a huge role here also. Don’t take D without K2, as the K2 prevents D from hardening the arteries or forming calcium deposits incorrectly anywhere in the body. Vitamin D plays many roles, but Vitamin K2 makes sure the calcium absorbed does NOT go to the arteries, but to the bones. It’s as important as D3. Diabetes & Weight Loss. Vitamin D stimulates insulin production and is important for Diabetes management and for weight loss. There’s almost no mental or physical function that D does not affect. You’ll find the excellently formulated vitamins – Vitamin D3 Premium and Vitamin K2 Premium at https://sallyanncreed.co.za/shop
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Top 10 Toxins to Avoid
Toxins to avoid: There are some very nasty chemicals out there – yes, they’re all bad – but some are worse than others. Below are some toxins to avoid. The liver is the most important detoxifying organ in the body. When the liver can’t effectively neutralise and dispose of toxins, they accumulate in the body. An essential nutrient for healthy liver function is Milk Thistle Here are our Top 10 toxins to avoid: 1. Sodium lauryl sulfate (SLS) and sodium laureth sulfate (SLES): These closely related chemicals occur in everything from soaps to toothpaste, and are found in virtually all shampoos and foaming products. They cause skin irritation, serious eye damage, diarrhea, breathing difficulty – even death – in laboratory animals. The American College of Toxicology discovered these chemicals can cause malformation in the eyes of children. While other research shows SLS in particular can damage the immune system. This can potentially leave the body open to damage, disorders and disease including cancer. Toxic residues can be left behind in the heart, brain and liver. 2. FD&C colour pigments: They may seem like harmless colorants, but the many pigments finding their way into personal care products can damage the skin. In addition it’s been shown that absorption of some of these colorants can deplete the body of oxygen and in extreme cases lead to death. The majority of these pigments are made from coal tar – a substance known to cause cancer in laboratory animals. 3. Isopropyl alcohol: How many times have you noticed this chemical listed on the ingredients of lotions, fragrances, cosmetics and similar products? You might think because of its widespread use that isopropyl alcohol is safe. This petroleum-derived substance is the same chemical used in antifreeze and as a solvent in shellac. Both inhalation and ingestion are dangerous – leading to dizziness, depression, vomiting, nausea and coma. 4. Polyethylene glycol (PEG): These harsh chemicals are used to dissolve oil and grease, as well as thicken products! Ugh. They are even used as oven cleaners!! Why would you want to use them on or in your body? Yet, PEGs find their way into many of the personal care products you use every day. Potentially carcinogenic, PEGs are known to damage the immune system and exposure can trigger cancer cell growth. 5. Chlorine: Despite being used in swimming pools, laundry products, sewage systems and tap water among other applications – chlorine is far from harmless. This chemical is widely known to cause delirium, diabetes, high blood pressure, circulatory collapse and a host of other serious conditions. It is also a likely carcinogen. This is why we use a distiller and have for 20 years! (See more here ) 6. DEA (diethanolamine), MEA (momoethanolamine) and TEA (triethanolamine): You will often find these acronyms listed in conjunction with other ingredients on product labels. These chemicals are carcinogens known as hormone-disrupting chemicals. They are frequently found in products that foam, such as bubble baths, body washes and shampoos. Dr. Samuel Epstein the Professor of Environmental Health at the University of Illinois has noted that repeated skin exposure can lead to a significant increase in the rates of kidney and liver cancer. 7. Mineral oil and baby oil: What can be more harmless than something known as baby oil, marketed to protect an infant’s skin? Baby oil is still 100% mineral oil, a commonly used petroleum-based ingredient that is also used to make plastic wrap. Like plastic wrap, it robs your skin’s natural ability to breathe and release toxins. It can also slow down cell development, leading to breakdown of cells and premature ageing. We shudder when I think of how as a teenager we would rub this all over our bodies to get a faster tan! 8. Fragrance: It’s difficult to find a personal care product that doesn’t contain some sort of fragrance, from baby lotion to deodorants. Unfortunately, a surprising number of the compounds used in fragrance are themselves carcinogenic or toxic. Many fragrances are synthetic chemicals. Clinical studies have shown that repeated exposure can affect the central nervous system, causing depression hyperactivity, irritability, and behavioural problems. Make sure any fragrances you use are from essential oils – we only use natural fragrances in our Grace skincare range 9. Propylene glycol (PG): Commonly found in products as a “wetting” agent or solvent, you may be surprised to learn that PG is also the active component in antifreeze – actually, there is no difference in the industrial product and the personal care product ingredient. While known to break down protein and cellular structure it is still found in a multitude of skin and hair products including cosmetics. The U.S. Environmental Protection Agency requires that workers wear protective gear when working around these chemicals. This is to guard against brain, liver and kidney damage. 10. Imidazolidinyl urea and DMDM hydantoin: These compounds are just a few of the many preservatives found in personal care products that are known to release formaldehyde (this is used to embalm the dead) – which has been shown to damage the respiratory system and cause heart palpitations, according to the Mayo Clinic. Other complications brought on by exposure include rash, joint pain, depression, headaches, chest pains, and sleep loss, to name a few. Exposure has also been shown to weaken the immune system and known to increase the risk of cancer. Educate yourself and invest in natural products with ingredients you understand and know. Better still know what toxins to avoid and where possible make your own!
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Collagen vs Whey Protein
Whey protein is a longtime staple of the world of fitness. Popularised by Arnold Schwarzeneger all those years ago, it’s been used by men and women to build muscle strength, especially with the advent of Crossfit. Collagen exploded in popularity relatively recently, appealing to people both in and out of the fitness space. Whey Protein and Collagen are indeed both proteins, but they don’t necessarily have to be pitted against each other and in reality, they complement each other in a nutrition regimen! Collagen is typically made via bone hide from beef cows however there are vegetarian-friendly versions such as marine collagen. Bovine, Marine, Chicken collagen all contain varying amounts of the common types of collagen – Type 1,2,3. Collagen is primarily heavy in three amino acids – glycine, proline, and hydroxyproline. These amino acids have properties that aid in the health of connective tissue, skin, hair, and nails. Collagen is a protein that occurs naturally in our bodies. As we age, this production starts to slow and needs supplementation. In addition to Collagen playing a role in the health of hair, skin, and nails, it also has a significant role in the connective tissues such as bones, ligaments, tendons, and the skeletal muscles. Whey Protein on the other hand is a protein derived from milk – a nutrient dense complete source. Initial processing produces Whey Protein Concentrate which is 70%-80% protein and contains some lactose. Whey protein isolates undergo an advanced purification process that filters out fat, lactose, sugar, and carbohydrates producing an incredibly healthy 90% protein source. We only stock Whey Protein Isolate so that you get only the best protein available. Whey Protein is considered to be a complete protein, defined as containing all 9 Essential Amino Acids (EAAs). Other proteins which are aimed at being an alternative to Whey Protein — such as plant proteins — will often have to be supplemented to achieve the same all-in-one balance. Whey Protein’s high levels of BCAAs (valine, leucine, and isoleucine) provide functional components for muscle recovery & retention. While Whey Protein’s status as a complete protein means it contains all 9 Essential Amino Acids, its notoriety exists with its exceptionally high levels of leucine. Leucine has a unique ability to stimulate muscle protein synthesis. Whey Protein can be a powerful tool to achieve several fitness and wellness goals such as muscle gains, weight management, therapeutic recovery, sarcopenia management and more. The amino acid profiles of Whey Protein and Collagen are different, and that’s why we suggest not replacing one with the other, but rather supplementing with both if you feel the need for any support for your muscles or joints.
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Collagen Types 1, 2 and 3 - Know the important differences
Many people ask us what the difference is between the various collagen types. Certain types are better taken together as they occur in nature (type I & III as you’ll find in our Pure Hydrolysed Collagen), and it’s best to take our Pure Hydrolysed Super Chicken Collagen (type II) separately from the Pure Hydrolysed Collagen because you will get much better results as they have different amino acid profiles. Aside from water, collagen is the most plentiful substance in our bodies, and a building block for skin, tendons, and bones. Collagen types contain different proteins which serve separate purposes within the body. Types I & III can be taken together (they occur together naturally in bovine collagen) and support skin, muscles, bones, and hair and nail growth and maintenance. Collagen Type II protein makes up the fluids and function in the cartilage and joints. That’s why type II collagen should be taken separately from Types I & III to ensure adequate absorption. There are 19 amino acids found in Collagen Types I & III – each essential to functions and maintenance within skin, muscles, and bones. These types are produced by fibroblasts (cells in connective tissues) and osteoblasts (cells that make bones). Over 90% of collagen in the body is Type I & III Collagen and this collagen is high in glycine, proline, alanine, and hydroxyproline. Glycine – the amino acid found at the highest levels in collagen, requires more serine than our bodies can naturally produce. Studies suggest the need for glycine supplementation to achieve ideal metabolic processes. Proline – a non-essential amino acid synthesised from glycine and important in function of joints and tendons Hydroxyproline – an amino acid that plays an essential role in the stability of collagen Alanine – the amino acid used in the biosynthesis of proteins Collagen Type II is produced by chondrocytes (the non-cellular matrix of cartilage) – a liquid-like filling within the cartilage. Why supplement with collagen if it already naturally occurs in the body? Over time, the ideal levels of collagen our bodies naturally produce begin to wane. Collagen fibres break down or no longer regenerate, and lead to a “deflation” effect on the surface of the skin. The diminishing effects of reduced collagen Type II are less obvious and often go unnoticed or are considered “normal” for the ageing process. Research indicates that by the age of 40, the body’s ability to produce collagen decreases by 25%. By age 60, it has decreased by over 50%. Despite being made up of some non-essential amino acids, the supply of ideal levels of naturally occurring collagen cannot meet the demand. Though it is possible to obtain extra collagen through diet (consuming a fair amount of animal products such as gelatinous meats, the cartilage on bones such as chicken drumsticks, and skin from poultry), it is very difficult to eat enough to support the body’s growing requirements. Collagen Types I & III for Hair, Skin, Nails, and Bones minimise fine lines and wrinkles improve elasticity support the bone matrix (36% of bone is made up of collagen Type 1 and 3) correct weak or damaged nail beds thicken fine hair, slows hair loss improve circulation promote glycine production which builds leans muscle and helps burn fat during sleep increases skin hydration by 28% decreases micro-furrows by 26% increases skin suppleness by 19% Collagen Type II for Joint and Cartilage Support makes up 50-60% of protein in cartilage makes up 85-90% of collagen in articular cartilage may reduce popping knees may support back, jaw, and joints includes glucosamine, chondroitin, and hyaluronic acid We suggest taking Type II Collagen at bedtime on an empty stomach. To improve effectiveness, do not take in conjunction with Type I & III. High-quality collagen is appropriate and beneficial for adults of all ages. Our Pure Hydrolysed Collagen is the best there is – grass-fed, non-GMO, no hormones or steroids and 100% pure. Get yours from our online store here.
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Why collagen is good for men
For years, women have been using collagen to keep their hair, skin, joints and bones healthy. It’s been proven time and time again to be incredibly beneficial in keeping us looking young and feeling even younger! As men age, their collagen production decreases, leading to a decline in overall health and well-being. The good news is that there is growing evidence that men can also benefit from taking collagen supplements. Recent research suggests that supplementing with collagen may have numerous benefits for men’s health, both inside and out! 1. Collagen improves joint health in men Joint pain and stiffness are common problems among men, particularly those who engage in physically demanding activities or sports. As men age, their joint cartilage deteriorates, leading to conditions such as osteoarthritis. A study published in the International Journal of Medical Sciences in 2020 investigated the effects of collagen supplementation on knee osteoarthritis. The researchers found that collagen significantly reduced pain, stiffness, and physical function limitations in men with knee osteoarthritis. The study concluded that collagen supplementation may be an effective strategy for managing osteoarthritis-related symptoms in men. A 2021 systematic review in the Journal of the American College of Nutrition analysed data from 17 randomised controlled trials involving a total of 1,558 participants and found that collagen supplementation was associated with significant improvements in joint pain and function compared to placebo. What an incredible result! You can enjoy all these benefits with our incredible Creed Collagen available in our online store here 2. Collagen may enhance muscle mass and strength in men Muscle mass and strength in men decline with age, leading to several health problems, including frailty and disability. However, research suggests that collagen slows down this process by promoting muscle growth and regeneration. A study published in the Journal of the International Society of Sports Nutrition in 2019 investigated the effects of collagen on muscle mass and strength in older men, and found that collagen supplementation increased muscle mass and strength in men aged 60-80 years. Unsurprisingly, collagen is incredibly powerful in preventing age-related muscle loss and improving overall muscle health in older men. 3. Collagen may improve skin health in men Collagen is a major component of the skin, and its decline is a key contributor to skin ageing, including wrinkles and sagging. While most studies on collagen supplementation and skin health have focused on women, there is evidence that men can also benefit from taking collagen. A 2020 study published in the Journal of Cosmetic Dermatology investigated the effects of a collagen supplement on skin ageing in men. The study involved 61 men aged 30–60 years who took a collagen supplement or a placebo for 12 weeks. The researchers found that collagen supplementation led to significant improvements in skin elasticity, hydration, and roughness. Who says men can’t enjoy wonderful skin?? 4. Collagen may help improve gut health in men The gut is an important organ that plays a crucial role in digestion, nutrient absorption, and immune function. However, many men suffer from gut problems such as bloating, constipation, and diarrhoea, which can affect their overall health and wellbeing. A 2018 study published in the Journal of Nutritional Science and Vitaminology, involving 32 men who took a collagen supplement or a placebo for four weeks, found that collagen led to significant improvements in bowel movement frequency, stool consistency, and overall gut satisfaction. 5. Improves Heart Health Collagen also plays a vital role in heart health, as it is a major component of blood vessels. A study published in Nutrients in 2021 investigated the effects of collagen supplementation on cardiovascular risk factors in men with mild hypertension. The researchers found that collagen supplementation significantly reduced blood pressure, arterial stiffness, and inflammation compared to placebo. The study suggested that collagen supplementation may be an effective strategy for improving cardiovascular health in men with mild hypertension. As you can see, collagen has numerous benefits for men’s health, including improved joint health, muscle growth, skin, gut, and heart health. The evidence suggests that collagen supplementation may be a promising strategy for managing age-related health issues in men. It’s been working wonders for women for years, so why shouldn’t it work for men too? Try our amazing new Creed Collagen at 20% off here. Give it a few weeks to kick in and you’ll be amazed at the results! Sources: “Effect of Collagen Hydrolysate in Articular Pain: A 6-Month Randomized, Double-Blind, Placebo Controlled Study” – International Journal of Medical Sciences (2020) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7043085/ “Effects of Collagen Peptide Supplementation and Resistance Training on Body Composition and Skeletal Muscle Strength in Elderly Men: A Randomized Controlled Trial” – Journal of the International Society of Sports Nutrition (2019) https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0326-5 “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study” – Journal of Cosmetic Dermatology (2019) https://onlinelibrary.wiley.com/doi/abs/10.1111/jocd.12174 “Collagen Peptides Improve Endothelial Function and Prevent Blood Pressure Increases in Aging Males with Mild Hypertension” – Nutrients (2021) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7941579/ “Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045/ “Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/
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