Collagen for Intestine Health
For a strong immune system, you need a healthy gut. A collagen powder can ensure that you absorb enough nutrients.
How Collagen Helps Gut Health?
Collagen is on everyone’s lips. The protein ensures firm skin, strengthens our hair, and helps the intestinal mucosa on the jump. At the same time, it is indispensable in the structure of our joint cartilage and for healthy bones and teeth.
While our body produces collagen itself, the amount we produce decreases from our mid-twenties – the skin begins to age. This can be prevented with collagen products.
Skin creams containing collagen have long been commonplace, but if you really want to enjoy the full benefits of the skin-firming protein, you shouldn’t stop at external application.
Collagen’s Benefits for the Digestive System
- the relief of irritation of the gastrointestinal mucosa;
- breakdown of other proteins into simple proteins. Due to collagen, their assimilation is easier;
- restoration of cells of the digestive tract tissues and production of new ones;
- maintenance of normal intestinal motility.
All this improves digestion processes, gets rid of many gastrointestinal problems and even has a positive effect in the fight against extra pounds.
- Collagen For the Intestinal Mucosa
- How Should Collagen be Able to Heal the Intestines?
- Why Does Collagen Work in the Gut?
- Glycine Protects the Intestine
- Important Amino Acid: Glutamine
- Leaky Gut Syndrome: How Collagen Protects Our Gut
- What Type of Collagen for Gut Health?
- How Much Collagen Per Day for Gut Health?
- Ways to Use Collagen?
- What are the Side Effects of Taking Collagen?
- 6 Signs of an Unhealthy Gut Microbiota
- 4 Types of Foods for Intestinal Health
- Leaky Gut Causes, Symptoms, Prevention – Video
The consumption of bone broth is increasingly being recommended because it is said that it can repair a damaged intestinal mucosa. The healing effect comes from the high collagen content of this broth.
Probably know collagen long ago as a component of products, which are used for rejuvenation of the skin. For this purpose, the consumption of gelatin is often recommended, which consists almost exclusively of collagen and is also made from bones.
Collagen is not rare in the human body. It makes up between 25 and 30 percent of our total protein content and is found particularly in the connective tissue and thus in the skin, ligaments, tendons, articular cartilage, blood vessel walls, the organs, and also in the bones and teeth.
Collagen is formed by the connective tissue cells, the fibroblasts. Now, the body’s own collagen formation slowly but surely starts to decline after the age of 25. Which then leads to the dreaded but unfortunately continuous formation of wrinkles over the years.
In the intestine, collagen is said to help build up a healthy intestinal mucosa, since it is the amino acids needed for this, such as proline, lysine, and glycine.
In addition, collagen has a tendency to retain a lot of water (60 percent of its own weight), so that it can be absorbed in its own weight) so that it takes on the familiar gooey consistency in the digestive system, thus consistency in the digestive system, thus providing a protective effect for the mucous membranes.
The individual amino acids are also said to have some anti-inflammatory and immunoregulatory properties. They also seem to studies, they seem to protect the intestinal mucosa by preventing the negative effects of harmful substances and promoting blood circulation in the gastric and intestinal mucosa.
However, we do not need to consume collagen in order for our body to be supplied with amino acids and other substances contained in collagen. We can take the necessary amino acids without bone broth.
Glycine, for example, is not an essential amino acid, because it can be obtained by the body by the body from the amino acid serine. Serine is found in very high quantities in peanuts, lentils, soy products, and millet, for example, and all these four foods contain more serine than most meat, fish, and dairy products.
In addition, it is usually much more sensitive to supply the organism with those nutrients and vital substances that stimulate the body’s own collagen production.
This is because collagen production often declines simply because it lacks the appropriate raw materials and especially the cofactors. These cofactors include, for example, vitamin C. Without vitamin C – and therefore without fruit and vegetables – the body’s own collagen synthesis is blocked.
In general, we can say that a diet rich in collagen doesn’t just help support gut health. In fact, it promotes your health in multiple ways. One-third of all protein in the body is collagen. In addition to digestion, connective tissue, skin, bone and cartilage, and nerve and muscle fibers all need plenty of collagen.
This structural protein consists of three different amino acids: glycine, proline, and hydroxyproline. They form long strands of collagen fibers that are twisted into a triple helix. Hydrogen bonds stabilize the chains of amino acids.
Bone broth and gelatin are good sources of collagen. However, dissolved collagen from bone broth has the advantage of being easily absorbed by the body. A good supply of collagen from the diet ensures that the body can regenerate the intestinal mucosa easily.
In addition, the amino acids in collagen strengthen intestinal function. For example, glycine has been shown to improve the barrier function of the intestinal wall. It also protects the intestine from free radical damage and repairs injuries. One way the amino acid achieves this effect is by preserving glutathione in cells. Glutathione is an important molecule that enables glutathione S-transferases – enzymatic processes that destroy free radicals.
Thanks to the action of glycine, excess acid cannot injure the intestinal wall. An important effect of glycine in the intestine involves the mTor signaling pathway, which it supports. This signaling pathway affects cell division and protein formation. If it is disrupted, metabolic diseases such as diabetes often result.
The two other amino acids of collagen, proline, and hydroxyproline, are also characterized by beneficial effects on the immune system and wound healing. In animal studies, hydroxyproline has been shown to have beneficial effects on ulcerative colitis, as has glycine.
In protein-rich foods such as bone broth and gelatin, the amino acid glutamine is also found in small amounts in collagen. This is the amino acid most abundant in the body.
In the intestine, glutamine ensures that the ‘tight junctions’ function well. In addition, this amino acid influences the beneficial bacteria in the intestine. Among other things, this causes the bacterial strains to break down fewer amino acids from the food pulp. This means they can get to the cells through the bloodstream. It also strengthens the immune system by promoting the production of immunoglobulin A antibodies.
80% of our immune system is located in the intestine.
If this is not healthy, our body cannot protect itself optimally against diseases. Unfortunately, our diet often does a lot of damage to the intestines: sugar and carbohydrates are said to damage the intestinal mucosa, which is central to the healthy functioning of the intestines. If it becomes permeable, you can no longer absorb nutrients adequately, for one thing. On the other hand, bacteria and toxins can escape into the blood and cause inflammation. Your body is then in constant readiness to fight these inflammations. And that weakens your immune system in the long run. In medical circles, this is called Leaky Gut Syndrome.
There are at least 16 varieties of collagen in nature, each containing a different set of amino acids and performing a specific role in the body. Experts distinguish four main types of collagen
- Type I. It is the most studied and most widespread form, accounting for approximately 90% of all collagen in the human body. These are strong and elastic fibers woven from bundles of fibrils. They are involved in the formation of skin, bones, tendons, teeth, blood vessels, and connective tissue;
- Type II. This type of collagen consists of looser fibers. It forms cartilage tissue and makes joints flexible, strong, and healthy;
- Type III. The second most abundant type of collagen in the body. It consists of even thinner and more stretchable fibrils. It supports the structure of muscles, internal organs, and large arteries, and is also involved in the assembly of type I collagen fibers. Most of this collagen is concentrated in the intestinal walls. Its deficiency increases the risk of rupture of blood vessels;
- Type IV. It is the main component of basal membranes, the deep layer of skin that connects the dermis and epidermis. In addition, type IV collagen is involved in “building” the lens of the eye. Such protein is not able to form collagen fibers. Unlike the first three types, it belongs to the class of non-fibrillar collagens and exists in the form of a thin three-dimensional lattice network.
There is no single norm for collagen intake.
They are divided into prophylactic, which is up to 5 g/day, and therapeutic, up to 10 g/day.
A common regimen is three months of intake and three months of rest. This is how you can do prevention and help the body synthesize its own collagen. With a therapeutic course, the time of intake is increased to six months with a 2-month break. However, only a specialist can specify the exact amount of collagen and the duration of the course.
Collagen types 1 and 3 can be taken simultaneously, while collagen type 2 must be taken separately from types 1 and 3, and you must wait at least one hour between doses.
This is to ensure that the amino acid profiles of collagens do not mix and are properly perceived by the body.
- Increase the amount of collagen-rich foods in your diet. And remember about the different types – at least three must be present because bone, cartilage, and muscle tissue require different types of protein;
- Take collagen preparations, which are available in the form of dietary supplements.
Collagen supplements are considered safe for human consumption and adverse effects are rare. Ingestion of a high concentration of collagen may cause gastrointestinal discomfort such as bloating, nausea, and diarrhea.
In this case, reduce the supplement dose or divide it into several doses throughout the day.
Exceptionally, a dangerous elevation of blood calcium levels (hypercalcemia) may occur during collagen supplementation. If fatigue, nausea, vomiting, or palpitations unexplained by any other illness appear during your treatment with collagen, stop taking the supplement and seek urgent medical help.
People taking calcium supplements (by doctor’s order or as a nutritional supplement), diabetics, and individuals taking cholesterol medication should consult an expert before starting collagen supplementation. They are more likely to experience adverse effects or drug-drug interactions.
The effect of collagen supplementation on the health of children and pregnant or lactating women is not well known. Therefore, the use of such items cannot be advised for these population groups. Physicians, nutritionists, or pharmacists will have to assess these cases on an individual basis.
Many times, our day-to-day lives lead us to suffer from high levels of stress, lack of sleep or to consume processed foods out of convenience or fatigue. If, in addition, your doctor has prescribed antibiotics, your gut microbiota may not be as healthy as it should be. All of these aspects can influence its diversity and affect our overall health, such as our immune system, weight, sugar levels, ability to absorb nutrients, etc.
There are several ways in which an unhealthy gut can manifest itself. Among the most common symptoms are:
- Upset Stomach: Stomach upsets such as gas, bloating, constipation, diarrhea, and heartburn can be symptoms of an unhealthy gut. A balanced gut will have less difficulty processing food and eliminating waste.
- A diet with excess sugars: A diet with excess processed foods and added sugars can decrease the number of good bacteria in the gut. This imbalance can lead to increased sugar cravings, which can further damage your gut. High amounts of refined sugars, particularly high fructose corn syrup, have been linked to increased inflammation in the body. Inflammation can be the precursor to a number of ailments.
- Unintentional weight changes: Gaining or losing weight without making changes in diet or exercise habits can be a sign of an unhealthy gut. An unbalanced gut can impair the body’s ability to absorb nutrients, regulate blood sugar, and store fat. Weight loss can be caused by small intestinal bacterial overgrowth (SIBO), while weight gain can be caused by insulin resistance or the urge to overeat due to decreased nutrient absorption.
- Sleep disturbances or constant fatigue: An unhealthy gut can contribute to insomnia and lead to chronic fatigue. Most of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut. Therefore, damage to the gut can impair the ability to sleep well. Some sleep disorders have also been linked to the risk of fibromyalgia.
- Skin irritation: Skin conditions such as eczema may be related to a damaged gut. Inflammation of the gut caused by poor diet or food allergies can lead to increased “leakage” of certain proteins to the outside, which in turn can irritate the skin and cause conditions such as eczema.
- Food intolerances: Food intolerances are the result of difficulty digesting certain foods (this is different from a food allergy, which is caused by an immune system reaction to certain foods). It is believed that food intolerances may be caused by poor quality bacteria in the gut. This can lead to difficulty digesting the trigger foods and unpleasant symptoms such as bloating, gas, diarrhea, abdominal pain, and nausea. There is some evidence that food allergies may also be related to gut health.
Diet and gut health are closely related. Avoiding processed foods, high-fat foods and foods high in refined sugars is extremely important for maintaining a healthy microbiome, as these foods destroy good bacteria and promote the growth of harmful bacteria.
There are also a number of foods that can be consumed that actively promote the growth of beneficial bacteria, contributing to overall health. These foods include:
- Fiber-rich foods: Fiber-rich foods such as legumes, beans, peas, oats, bananas, berries, asparagus, and leeks positively impact gut health.
- Garlic and onions: Garlic and onions may have some anti-cancer and immune-enhancing properties, according to several studies.
- Fermented foods: Fermented foods, such as kimchi, sauerkraut, yogurt, tempeh, miso, and kefir, are great dietary sources of probiotics. Although the quality of these foods may vary, their benefits to the gut microbiome are very positive.
- Collagen-boosting foods: Collagen-rich foods, such as salmon, can be beneficial for overall health and gut health in particular. Many of these benefits are anecdotal findings and could be researched further. You can also try to increase your body’s own collagen production through food. Try adding a variety of foods, such as dairy, vegetables, etc.
As you can see, collagen is not a trendy product, but an important building material that people have always needed and will continue to need in the future. It is worth noting the importance of collagen, since we almost don’t get it from regular food.
Leaky Gut Causes, Symptoms, Prevention - Video
How To Improve Your Gut Health? - FAQ
Collagen helps protect the intestine, seal the lining and repair damaged cells in the bowel wall. All of this can help prevent the leaky gut syndrome.
Hydrolyzed collagen is better absorbed at the intestinal level and is better utilized by the human body.
The reasons for an unhealthy intestine vary. Possible causes are large amounts of antibiotics, environmental toxins, poor diet, and stress.