#341 Why Everyone Needs Collagen and Glycine - Dr James DiNicolantonio
Dec 27, 2022
auto_awesome
Dr. James DiNicolantonio discusses the importance of collagen and glycine for optimal health and longevity. Topics include benefits of supplementing with glycine, foods rich in collagen and glycine, how collagen decreases with age, best types of collagen peptides, and factors that decrease collagen synthesis. The conversation also touches on the role of Vitamin C, copper, and exercise in collagen synthesis.
Supplementing with collagen and glycine can boost collagen synthesis, benefiting bone health, blood pressure, and muscle strength.
Glycine deficiency can impair collagen synthesis and metabolic functions, necessitating supplementation for optimal health.
Deep dives
The Importance of Collagen and Glycine in Optimal Health
Numerous studies have shown that supplementing with collagen can increase endogenous collagen synthesis in the body. Collagen has been found to benefit bone health, blood pressure, and muscle mass and strength. Glycine, an amino acid found abundantly in collagen, is also crucial for optimal health. While our bodies can synthesize collagen and glycine, the dietary intake is often suboptimal. Supplementing with collagen and glycine can provide additional building blocks for collagen synthesis and support various aspects of health. Glycine also has additional benefits such as improved sleep and exercise performance. Considering the limited dietary sources of collagen and glycine, supplementation becomes crucial to meet the optimal intake. It is recommended to consume collagen supplements containing type I hydrolyzed collagen, combined with type II collagen for joint health. Additionally, incorporating hydrolyzed eggshell membrane can further improve joint health. While consuming collagen-rich foods such as collagenous bone broths and gelatinous meats can be beneficial, the amounts obtained from diet alone may not be sufficient. Moreover, certain factors like oral birth control, inflammation, and stress can increase collagen breakdown, making supplementation even more important. A healthy diet, including vitamins and minerals such as vitamin C and copper, is also crucial for collagen synthesis and overall health. Supplementation should be done around the time of exercise to enhance blood flow and collagen delivery. Collagen plays a vital role in bone health, as a significant portion of bones consists of collagen. Neglecting bone health can lead to fractures and other injuries, making collagen supplementation essential for athletes and the elderly. The book The Collagen Cure by Dr. James Dinekalantonio provides a comprehensive guide to the importance of collagen and glycine in optimal health and longevity. It is available on Amazon. For more information, you can visit Dr. James Dinekalantonio's website and YouTube channel.
Understanding Collagen Synthesis and its Benefits
Collagen is the most abundant protein in the body, comprising around 30-35% of all proteins. Supplementation with collagen has shown various benefits due to its role in the body. Collagen synthesis gets limited as we age, resulting in decreased collagen levels in the skin and potentially impacting overall health. Supplementation with collagen can enhance collagen levels and provide benefits such as improved skin health, reduced wrinkles, and increased skin suppleness. Additionally, collagen plays a crucial role in cardiovascular health. Deficiency in nutrients necessary for collagen synthesis, such as vitamin C and copper, can lead to capillary fragility, potentially causing clots that contribute to heart disease. Collagen, along with minerals and vitamins, are vital for bone health, as collagen constitutes a significant portion of our bones. Athletes, in particular, should consider collagen supplementation to support bone health and prevent injuries. Overall, collagen supplementation serves as a valuable tool in maintaining optimal health and addressing age-related collagen decline.
The Importance of Glycine and its Deficit in Modern Diets
Glycine, an amino acid found abundantly in collagen, is considered non-essential since our bodies can synthesize it. However, the synthesis is insufficient to meet the optimal glycine needs for various metabolic functions. Our diet often lacks glycine due to the modern lifestyle and dietary choices. Deficiency in glycine can lead to health issues such as impaired collagen synthesis, glutathione synthesis, and creatine synthesis. Glycine also has additional benefits like better sleep, improved inhibitory neurotransmitter activity, and enhanced exercise performance. The human body's glycine synthesis system hasn't evolved adequately to support optimal health in modern times. Factors like inflammatory conditions, coffee consumption, and kidney dysfunction further deplete glycine levels. Supplementation with glycine has been shown to extend lifespan, improve blood sugar control, blood pressure, and reduce inflammation. Individuals should consider supplementing with glycine, as dietary intake alone may not meet the optimal glycine needs.
Optimizing Collagen Intake and Supplement Types
To optimize collagen intake, individuals should include collagen-rich foods such as collagenous bone broths, pork skin, and gelatinous meats in their diets. However, these food sources may not provide the optimal amounts of collagen needed for optimal collagen turnover. Supplementing with hydrolyzed collagen peptides is recommended, with 10 to 20 grams per day being an effective dosage for most individuals. Both bovine and marine collagen supplements offer benefits, and the choice between them depends on personal preference. It is important to consume type I hydrolyzed collagen, as it is crucial for collagen synthesis. Additionally, consuming type II collagen supports joint health. Hydrolyzed eggshell membrane supplements can further enhance joint health. Balancing the body's acid load from animal foods is also essential for collagen health. Consuming alkaline-rich foods or using alkaline supplements can help maintain a healthy acid-base balance. Optimal collagen supplementation is best done around the time of exercise, when blood flow to tendons and ligaments is enhanced. The collagen supplements should be consumed one hour before or within an hour after exercise. In conclusion, optimizing collagen intake through supplementation, selecting the right types of collagen, and timing supplementation around exercise can support collagen synthesis and overall health.
Welcome to the Siim Land podcast I’m your host Siim Land and our guest today is Dr. James DiNicolantonio. Dr. James and I have finished another book together called The Collagen Cure: The Forgotten Role of Glycine and Collagen in Optimal Health and Longevity. You can get the book from Amazon.
GET THE COLLAGEN CURE: https://amzn.to/3YAZnzuCode SIIM for 10% OFF Collagen Peptides: https://donotage.org/products/collagen/Timestamps: 00:30 Why Write About Collagen 01:52 Is Collagen Bullshit or Not 05:05 Why You're Not Getting Enough Glycine 12:40 Benefits of Supplementing Glycine 17:35 Foods for Collagen and Glycine 20:20 Collagen Decreases with Age 22:50 Best Types of Collagen Peptides 25:00 What Decreases Collagen Synthesis 25:55 Vitamin C and Collagen Synthesis 28:05 Copper and Collagen Synthesis 31:10 Exercise and Collagen Timing
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
