End of the collegen debate
The video titled "The END of the Collagen Debate - What the Newest Protein Science Finally Shows" delves into recent scientific findings on collagen supplementation. Here are the key takeaways:
Enhanced Daily Function and Pain Reduction: A double-blind randomized controlled trial led by Dr. Mike Ormsby at Florida State University demonstrated that adults aged 40–65 who took 10–20 grams of collagen daily experienced significant improvements in daily activities and reduced joint pain. The benefits were dose-dependent, with 10 grams showing notable effects, though increasing to 20 grams offered marginal additional benefits.
Boosted Collagen Synthesis Post-Exercise: A study published in July 2024 in the Journal of Nutrition found that consuming 15–30 grams of hydrolyzed collagen before resistance training enhanced collagen synthesis beyond the effects of exercise alone, particularly at the 30-gram dosage. This suggests collagen supplementation can aid in connective tissue recovery.
Historical Evidence Supporting Collagen Use: An earlier study in the American Journal of Clinical Nutrition indicated that taking collagen before jump rope exercises over 6–9 months strengthened the Achilles tendon and improved recovery, laying foundational support for collagen's role in connective tissue health.
Optimal Timing and Dosage Recommendations: For maximum benefits, it's recommended to consume 20–30 grams of collagen pre-workout to enhance absorption into connective tissues. Additionally, taking 10–15 grams in the evening may aid recovery and improve sleep quality due to collagen's high glycine content.
Skin Health Improvements: Research published in Skin Pharmacology and Physiology showed that older adults experienced a 20% reduction in wrinkles after eight weeks of collagen supplementation, highlighting its potential benefits for skin elasticity and appearance.
Unique Properties of Collagen: Unlike other proteins, collagen peptides are absorbed through the gut and stored in cartilage, signaling the body to produce more collagen. This mechanism may explain its effectiveness in reducing pain and enhancing joint recovery.
Recommended Supplement: The video suggests Bubs Naturals as a high-quality collagen supplement due to its purity and solubility, making it easy to incorporate into various beverages.
These findings collectively support the efficacy of collagen supplementation in improving joint health, enhancing recovery, and promoting skin health.
SLT recommends Anthony's Collagen Peptide Powder on Amazon (no affiliation.)
