Research suggests that collagen not only improves cholesterol balance, but also decreases total cholesterol, lowers triglycerides (fats linked with a higher risk of cardiovascular disease), and prevents and treats the buildup of plaque on artery walls.
Collagen supplements may lead to mild side effects such as bloating, heartburn, and feelings of fullness. If you have food allergies, make sure to purchase supplements that don't contain your allergens.
Supplements that should be avoided include red yeast rice, garlic, sustained-release niacin, no flush niacin, and niacinamide. These supplements have no data to support their use in lowering cholesterol levels or have been associated with liver damage. Remember, if you have Questions, Consult Your Pharmacist.
Creatine: A dietary supplement used primarily by sports enthusiasts, body-builders and people with muscle disorders and Lou Gehrig's disease. It may cause a slight elevation in cholesterol if you take large doses.
Some research has found that taking daily collagen powder could help make your bones denser, slowing the aging process that makes them brittle and helping your body to produce new bone. Skin elasticity and hydration. Collagen supplements have been shown to improve skin hydration and elasticity for older people.
Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people won't experience adverse side effects.
In a 6-month study, 31 healthy adults took 16 grams of collagen daily. They had experienced a significant reduction in measures of artery stiffness from the study's beginning to its end ( 18 ). Additionally, their levels of HDL (good) cholesterol rose by an average of 6%.
Poor diet.
Eating too much saturated fat or trans fats can result in unhealthy cholesterol levels. Saturated fats are found in fatty cuts of meat and full-fat dairy products. Trans fats are often found in packaged snacks or desserts.
Some behaviors or conditions can cause sudden increases in blood cholesterol. This includes high coffee intake, rapid weight loss, cigarette smoking, and psychological stress. Being pregnant and taking certain medications, such as antihypertensive drugs, can also quickly increase cholesterol.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
The improvements in total cholesterol and triglycerides were more pronounced in participants with baseline vitamin D deficiency. Conclusions: Vitamin D supplementation appeared to have a beneficial effect on reducing serum total cholesterol, LDL cholesterol, and triglyceride levels but not HDL cholesterol levels.
Vitamin B3, or niacin, has been shown to increase levels of high-density lipoprotein (HDL), or good, cholesterol, and decrease triglycerides. Niacin supplementation has been used since the 1950s as a treatment for high cholesterol.
Collagen is one of the most common proteins found in the human body. In general, there are no major risks of using collagen supplements.
Additionally, some people may be allergic to collagen supplements. If you experience any itching, swelling, or difficulty breathing after taking collagen supplements, it's important to stop taking them and see a doctor immediately.
Good news: Unless you're allergic to their ingredients, there are no known side effects of taking collagen peptides. As with anything else, check the label closely, but if you're allergy-free, you should be A-OK to try collagen peptides.
Blood cholesterol is measured in units called millimoles per litre of blood, often shortened to mmol/L. As a general guide, total cholesterol levels should be: 5mmol/L or less for healthy adults. 4mmol/L or less for those at high risk.
If you notice fatty deposits under your skin, yellowish bumps, patches around your eyes, or mild to severe skin discoloration, you might have a skin condition related to high cholesterol. It's important to work with your healthcare team to check and manage your cholesterol levels.
Collagen constitutes up to 60% of the total plaque protein [8] thus contributing to the plaque growth and the arterial lumen narrowing.
Taking collagen can help because it is rich in glycine, an amino acid that has enormous healing and detoxification capabilities for the body. Glycine helps reduce damage as your liver processes toxins. This study even showed that glycine reduces liver damage and provide a protective effect on the liver long-term.
When synthesis exceeds degradation, there is a net accumulation of collagen that can eventually become fibrosis. When blood vessels become stiff because of fibrosis, the heart works harder to keep blood flowing through the vessels and blood pressure increases.
The recommended supplement intake of hydrolyzed collagen is 10g a day. The recommended intake of undenatured type II collagen is 40mg a day.
Collagen peptides have been safely used in doses up to 10 grams daily for up to 5 months. Side effects are rare.
Those who took collagen peptides experienced a greater improvement in muscle mass and strength. They also lost more fat mass than the placebo group. These results suggest that collagen supplements can support loss of body fat by enhancing the effects of weight training on muscle mass.