glowing skin from within: liquid collagen or glycine?

In today’s blog, I want to dive into a topic that’s all about boosting our inner and outer glow – collagen supplements. Now, I know what you might be thinking – another trendy supplement? But trust me, collagen is not just a passing fad. It’s a powerful protein that can work wonders for our bodies, inside and out.

Alright, let’s get down to the basics. Collagen protein is one of the main building blocks in our bodies. It makes up our skin, muscles, tendons, ligaments, and even our bones. Think of it as the glue that holds everything together, keeping us looking and feeling our best. Your collagen production begins to decline after age 25-30, so it’s something most of my clients are already taking or thinking about adding in. But with most supplements, not all are created equally.

Glycine is the most adundant amino acid in collagen. It provides all the wonderful benefits from collagen including:

• Supporting sleep by increasing REM and by acting as a neurotransmitter

• Helping stimulate and maintain skin elasticity and structural integrity (hello healing acne, decreasing fine lines, wrinkles and sun damage!)

• Reduces inflammation

• Calms cortisol

• Stabilizes blood sugar

• Acts as a methylation buffer, influencing buildup of homocysteine (a risk factor for cardiovascular disease)

Collagen Supports Mental Well-Being and Hormones

Let’s dive into what I’ve learned from Chris Masterjohn, Ph.D., about the importance of having enough glycine in his podcast episode titled, “Methylate Your Way to Mental Health”. Warning this paragraph may make your brain hurt.

Methylation = synthesizing, regulating and deactivating molecules. Methionine (which is called SAMe as a supplement) is the main methyl donor (twice as abundant in animal than plant proteins). Once you get rid of the methyl group, you get homocysteine, something normal to have but also when we have too much build up, there’s more risk of heart disease (the methylation system is having issues). B6 and serine or glycine can turn homocysteine into cysteine. Cysteine can then turn into taurine, sulfate (great for hormone detox) or glutathionine (great for detox, and fighting oxidative stress). Most of methylation is coming from recycling homocysteine. Folate is required to take methyl groups from amino acids, transfer it to B12, then B12 transfers it to homocysteine. This gives us a methyl-capped sulfur-methionine. This process is recycling. You are “consuming” methyl groups, but not the folate/b12. However you do need ENOUGH folate/b12 to keep the system going. Glycine acts as a methylation buffer to essentially slow methylation when needed. We can actually have too much methylation if we consume too much methionine and not enough glycine. OVER-methylation can exacerbate symptoms such as anxiety, depression, panic attacks, and paranoia, due to the disruption of methylation and neurotransmitter balance. Difficulty concentrating, hyperactivity, poor focus, and rumination on thoughts can also be a symptom of over-methylation.

Wow! I found this so interesting. Collagen (and glycine) are especially important for the portion of the population (30-40% researchers think!) who have an MTHFR gene variant contributing to both over and under-methylation risks which impact mental well-being. Under-methylation can contribute to: Anxiety, depression, obsessive-compulsive disorder (OCD), attention-deficit/hyperactivity disorder (ADHD), bipolar disorder, difficulty concentrating, poor memory, brain fog, fatigue, muscle aches, joint pain, autoimmune disorders, allergies, irregular periods, infertility, mood swings, irritable bowel syndrome (IBS), constipation, bloating, eczema, psoriasis, and acne. Wow that’s a long list. Micronutrients can truly influence every body system!

There’s also a connection between collagen and cortisol (our stress hormone). Too much cortisol production can negatively impact collagen production and on the flipside, too adequate collagen production can help calm cortisol. Obviously if you suffer from any of the sympotms of over or under-methylation, then you may experience an increase in cortisol from being stressed about your health!

Symptoms = stress = more symptoms = vicious cycle

Collagen and Glycine Supplements

Now, let’s talk about what you can do to support your collagen production and glycine levels.

When we talk about collagen supplements, we’re talking about a concentrated dose of this amazing protein. It’s like giving your body a big hug from the inside! You need a broad range of the right collagen types to ensure your skin and body gets what it needs. As a functional dietitian, I’m always working hard to stay on top of the most recent, evidence around supplements and products. While I used to take powdered collagens, which provided me a boost in protein in meals as well as plenty of glycine, I have recently learned many of these have gums and fillers and are just less bioavailable. I have changed my own routine to include Liquid Collagen from LifeVantage which has more forms of collagen and a powerful ability to activate my body’s own collagen and elastin production. Elasitc = a protein that provides elasticity and resilience to tissues and organs, allowing them to stretch and recoil. I have seen liquid collagen majorly reduce the appearance of fine lines, crow’s feet and wrinkles in clients. And I’m all about avoid botox (which can increase neuroinflammation) as I age!

What’s all in the liquid collagen?

• Contains Fish Collagen Peptides from responsibly caught fish with 10 types of collagen plus amino acids to support collagen density

• Contains Ruby Quinoa Extract (Chenopodium formosanum) which unlocks the cell’s ability to absorb collagen as it activates natural collagen synthesis

• Contains Blueberry powder, young ponkan fruit and acerola berry to supply vitamin C and antioxidants to promote collagen and elastin production and help your skin create more of its own natural moisture

What about glycine? Who do you recommend this for?

Glycine is a great alternative to the liquid collagen if it can’t quite fit into your routine right now due to budget or other constraints. I like the glycine product from Designs by Health, you can take 3 g 2-3 times daily. I often times add extra glycine when my clients are completing functional protocols focused on drainage and detox since glycine is a key component in the synthesis of bile acids. The liver produces bile acids to aid in the digestion and absorption of fats and the removal of fat-soluble waste products from the body. You can also assess your total glycine intake from foods by doing food tracking in Cronometer. Aim to have a source at most meals. I teach my clients about macros and micros in my coaching programs and challenges. Apply to work with me or join the StrongHer Community.

Another reason adequate protein consumption can be helpful for managing mental well-being is because many protein foods provide a source of glycine including muscle meats and bone broth.

What if I’m vegan? Can I take a vegan collagen?

Vegan collagen doesn’t actually contain any collagen peptides, the nutrients that help boost your body’s natural ability to produce collagen. Collagen from animals are actual forms of collagen proteins to make up for what your body can no longer produce. Liquid Collagen has both, so it helps your body’s natural process and provides actual collagen proteins. If you are vegan, consider adding in glycine powder which can be made vegan.

Are there any other products I can add for skin health?

• Protandim Nrf2 Synergizer from LifeVantage further helps reduce skin damage from acne, red spots and sun damage by activating the body’s production of antioxidants.

• Omega-3s are also important to provide the essential fatty acids needed for skin repair and supporting the right anti-inflammatory pathways in the body. Pro tip: try canned mackeral for 1,000+ mg omega-3s and 20 g protein per serving!

• Lutein, a carotenoid found in my favorite multivitamin (Women’s Nutrients from Pure Encapsulations) also supports skin elasticity.

Say hello to healthier nails, luscious hair, glowing skin, and joints that move with ease. Collagen is generally safe for most people to add to their daily routine. However, if you are pregnant, nursing, or have other health issues, consult with your healthcare provider or registered dietitian.

There you have it – the full scoop on collagen supplements and why they’re worth considering. It’s time to embrace and enhance your inner glow! Reach out to me if you have any questions or want more information about whether collagen is right for you!

Kelli’s favorite collagen rich products:

Glycine, Designs for Health: This product is isolated glycine without fillers or additives, it does not provide a significant source of dietary protein. Find in Fullscript.

Liquid Collagen, Life Vantage: This product can be taken daily for glowing skin and mental wellness. Find in my LifeVantage storefront.

Amy Meyer’s vanilla collagen: While I don’t use this product much anymore, I do enjoy the taste of it! It’s a great addition to a breakfast smoothie with some frozen berries, kefir and splash of milk. Just keep in mind, it does not have the same benefits as liquid collagen. But it can be a yummy source of extra glycine! Find in Fullscript.

Also check Amazon or Thrive Market for mini collagen packets, great for travel or to add to your morning coffee run! Use my Thrive referral link to get 40% off your first order!