Collagen Part 1

I have a confession to make.

I make it a rule to blog about supplements only if I try them first. My reviews are honest, taking into account not only price, availability, taste (if applicable), and research, but most importantly, efficacy. The confession concerns collagen peptides: I just recently started adding the powder to my coffee and smoothies. Not enough time has gone by to add my own anecdotes.

I am once again falling back on the good people at BulletProof for help. If what they say is true (and I have little reason to doubt them), we should all start supplementing with collagen peptide powder starting at age 30, and/or increasing the consumption of foods high in collagen. From their website:

"Good dietary sources of collagen include:

• Bone broth
• Pork, salmon, and chicken skins
• Non-muscle meats like tendon, tripe, oxtail, and knuckle
• Egg yolk and eggshell membranes

Unless you eat these foods regularly, you're probably not getting enough collagen molecules in your diet --- which means you're missing out on those health benefits. That's where dietary collagen health supplements come in handy."

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 I like this summary.

A few personal notes are in order. I take all of these except biotin and quercetin.  My preferred Magnesium supplement (as you know) is Magnesium Threonate,  the only form that crosses the blood-brain barrier. Its effects on memory and anxiety are immediate. At least in my experience.

The doses are reasonable. You can safely take more than 4000 IU of Vitamin D3 per day if you also take an equivalent dose of Vitamin A. I have lowered my intake of fish oil because more recent studies suggest that higher dosages aren't necessarily more beneficial.

Don't waste your money on collagen peptides. The building blocks are found in whey protein, which also has a positive influence on weight loss and muscle retention:

"...many experts suggest there are better ways to protect your collagen production. Eating less sugar, quitting smoking, reducing sun exposure, and eating protein-rich foods may be a more reliable option to boost collagen. Recommended foods include bone broth, dairy, legumes, meats, fish, nuts, and leafy greens."

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Nitric Oxide for a Happy Heart

 

"When your endothelium is young and healthy, you enjoy a steady current of nutrient- and oxygen-rich blood circulating to every nook and cranny of your body. And you enjoy all the wonderful benefits of increased nitric oxide!

But when it's older and not as healthy, your nitric oxide levels start to plummet. If you don't get enough vigorous exercise, it makes them drop even more."

The following is a summary of the "Six Essential Ingradients You Need" to stimulate nitric oxide production, my recommendations for a couple of brands, and an added bonus nutrient.

Enjoy & Learn!

1. Magnesium: I prefer (and HIGHLY recommend) Magnesium Threonate. Unlike other forms of the element, it crosses the blood-brain barrier which targets neurons directly. Since it is a mineral, take on an empty stomach (one hour before a meal or 3 hours minimum afterwards).

2. a. Vitamin C: This is one of my basic nutrients. I take two forms of it. The first is good old Ascorbic Acid, which is cheap and ubiquitous. You will have to split the daily dose since it is water soluble. Take with meals.

b. The second form is Ascorbyl Palmitate, a fat soluble Vitamin C, which provides antioxidant protection to your heart and lungs, and several other target organs. You only need to take it once daily, preferably with a fatty meal (for better adsorption). Make certain they are good fats, such as olive and coconut oils, Omega-3 fatty acids, and animal fats (in limited amounts).

3. Hawthorne Berry: "(T)o increase blood flow, support healthy circulation, and help you get even more benefits from l-citrulline and beet root powder."

4. Vitamin B12 (cobalamin, cyanocobalamin): The form I use is a combination of Methyl Vitamin B12 and Methyl Folate by Jarrow Labs. This formulation is not only better absorbed than others, but the two nutrients work synergistically.

5. Beet Root Powder: This is an excellent nitric oxide stimulator ("NOS"). I use it when I can afford it, and it's arterial dilation properties are readily apparent. Not quite as strong and long-lasting as Viagra, but it's a decent natural, and cheaper, adjuvant.

6. L-citrulline: I have not tried this amino acid to stimulate NO, so I can only defer to the article regarding its effectiveness. I did use its precursor, Arginine, in my bodybuilding days for two reasons. The first was at bedtime as a growth hormone-releaser. The second was pre-workout as an NOS. Because NO dilates arteries and arterioles, it helps weightlifters achieve a greater "pump." Always a good thing.

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