Blog
ASHWAGANDHA FOR NATURAL STRESS RELIEF AND BETTER SLEEP
Stress and lack of sleep can both take a toll on your health and well-being. Over time, stress and insomnia can rob you of your ability to concentrate, impact your mood and even interfere with the function of your immune system. Today, many people are turning to ashwagandha for sleep support and stress relief. Read on to learn more about possible ashwagandha benefits for men and women. WHAT IS ASHWAGANDHA? Ashwagandha is a flowering plant known by the scientific name Withania somnifera and by the nickname Indian ginseng. It grows wild in North Africa and India. For more than 5,000 years, the ashwagandha plant has been used as a part of the natural healing system Ayurveda. Science has begun to confirm some of the traditional beliefs regarding ashwagandha benefits for women and men. As a result, people now take supplements that contain ashwagandha extract for a variety of reasons. ASHWAGANDHA HEALTH BENEFITS What is ashwagandha good for? Scientists are still studying several potential ashwagandha benefits. At this time, there is not enough evidence to prove that the herb is beneficial for treating any condition or disease; however, results of early research suggest that ashwagandha may be beneficial for: Stress. Ashwagandha is generally considered an adaptogen, a substance that helps reduce the effects of stress on the body. It may do this by lowering levels of a hormone called cortisol or interfering with the hormone's actions. Cortisol is released during times of stress to help the body defend itself. Anxiety. One study found that 88 percent of people who took ashwagandha for six weeks reported feeling less anxious. This is likely due to the herb minimizing the impact of cortisol. Mood. Ashwagandha's adaptogen properties may help to improve mood and reduce mood swings. One study found that women who took an ashwagandha mood stabilizer supplement and B vitamins for four weeks reported improvements in mood. Diabetes. Small studies have revealed that ashwagandha may help reduce glucose levels in the bloodstream to help people with type 2 diabetes better control the condition. Fertility. Traditionally, ashwagandha has been used to promote fertility in men and women. There is some evidence to suggest that the herb can increase sperm count, motility, and overall quality. Athletes and bodybuilders. Adaptogens are frequently used by people who are hoping to increase their muscle mass through exercise. A few small studies have shown that ashwagandha, in particular, may help to enhance the benefits of workouts to build muscle size faster. Immune support. Early research indicates that ashwagandha may have the ability to reduce specific markers of inflammation in the human body and to help increase levels of important immune cells. DOES ASHWAGANDHA HELP YOU SLEEP? Ashwagandha is not a sedative. It won't make you drowsy or put you to sleep; however, the potential calming benefits of the herb can help you relax. This, in turn, may allow you to ease into sleep more naturally. In addition, ashwagandha's potential mood booster benefits may help you stay in a positive frame of mind throughout the day. When you turn in for the night, you may be less likely to focus on worries that keep you up at night. HOW MUCH ASHWAGANDHA FOR SLEEP? Studies exploring the connection between ashwagandha and sleep have used various doses. In one study, participants were given a 300-milligram ashwagandha dosage for sleep with positive results. Because there is no standard dosage, you should consult your medical provider for specific advice. WHAT IS THE RECOMMENDED ASHWAGANDHA DOSAGE FOR OTHER USES? Because research into the benefits and effects of ashwagandha for mood, anxiety, stress, and other conditions is ongoing, there is no specific recommended dosage. People tend to use the dosages employed in scientific studies as a framework. Here are some clinical doses observed in studies: Ashwagandha for anxiety and stress. One study suggested that the optimal ashwagandha dosage for stress and anxiety is 500 to 600 milligrams per day. Ashwagandha for blood sugar regulation. Studies have employed doses from 250 milligrams to 3 grams. Ashwagandha for fertility. Most research into the effects of ashwagandha on fertility has involved men. Generally, studies incorporate a dose of around 5 grams. Ashwagandha for muscle development. Studies that have yielded positive results using ashwagandha to support muscle growth and strength gains have used doses of 500 to 1250 milligrams. Ashwagandha for inflammation. One study found that taking 200 to 500 milligrams of ashwagandha was beneficial for reducing inflammation. CHOOSING AND USING AN ASHWAGANDHA SUPPLEMENT Supplements are an excellent choice to supply ashwagandha to the body. Brands like Body Kitchen use patented and clinically-studied form of the herb, this means you’re guaranteed to obtain the best ingredients in the industry. Body Kitchen Stress Release uses KSM 66 which comes with a variety of studies that show very positive results. These supplements combine ashwagandha with vitamins, amino-acids, and other herbs that work synergistically to enhance and promote a stress-free state of mind.
Vitamin K2 and Distribution of Calcium in the Body
Heart disease remains the leading cause of death in the United States. While genetics can put you at an increased risk for developing cardiovascular disease, healthy lifestyle choices and a properly balanced diet can lower the likelihood of heart problems. Vitamin K may play an essential role in protecting the cardiovascular system due to its effects on calcium distribution in the human body. Read on to learn more about this crucial nutrient. What Is Vitamin K? Vitamin K is one of the 13 essential vitamins that the body requires to work correctly. Because the human body doesn't produce vitamin K on its own, individuals must get the body's entire supply from the foods they consume. What Does Vitamin K Do in the Body? The job of Vitamin K is to activate essential proteins and amino acids in the body called Gla-proteins. This plays two important roles in the body: Clotting. When activated by vitamin K, proteins allow blood platelets to stick together, creating blood clots when an injury occurs. Calcification. Vitamin K activates an amino acid called osteocalcin, allowing it to bind to calcium and form crystals. What Are the Types of Vitamin K? There are two primary forms of vitamin K: Vitamin K1, sometimes referred to by the scientific name phytonadione Vitamin K2, sometimes referred to by the scientific names menaquinone-4 or menaquinone-7 Studies indicate that vitamin K1 is more effective at supporting blood clotting, while vitamin K2 benefits the calcification process. What Is Calcium? Calcium is an essential mineral needed by the body. Like Vitamin K, the body's supply of calcium comes from the intake of food. The body contains more calcium than any other mineral. Calcium serves as an essential building block for teeth and bones. In addition, calcium is required for proper muscle function. The mineral works with potassium to help muscles contract and release. Not only does this allow the muscles to move, but it also provides the power for the heart to pump. Calcium Deposits in Bones vs. Arteries Calcification or the formation of crystals that contain calcium can be both beneficial and harmful for the body. The buildup of calcium crystals is necessary to maintain strong teeth and bones. Calcification of arteries in the body can contribute to atherosclerosis. This medical condition is commonly referred to as the hardening of the arteries. When the arteries harden, it becomes more difficult for blood to pass through freely, leading to an increased risk of heart attack and stroke. It's important to note that an overabundance of calcium in the bones can also be problematic, as this can cause painful calcium deposits on the bones. The Importance of Calcium Distribution In the human body, 99 percent of calcium is meant to be found in the bones and teeth. The remaining 1 percent is spread across other tissues and organs. The proper distribution of calcium in the body is essential to health. When calcium is distributed correctly, strong bones and teeth can be maintained, and the risk of coronary artery calcification drops. Unfortunately, age, hormonal factors and medical conditions can all work against the body, leading to calcium buildup that results in atherosclerotic calcification and bone loss. How Does Vitamin K Affect the Distribution of Calcium in the Body? Research shows that vitamin K may help to support the proper distribution of calcium in the body. Some scientific findings include: Reduced bone loss. Vitamin K2 has been shown to help minimize bone loss in postmenopausal women. Over time, bone loss can result in osteoporosis, where tiny holes form in the bones. Because of its potential benefits for bone loss, scientists speculate that vitamin K2 may also reduce the risk of osteoporosis. Less risk of heart disease. One study found that people who took vitamin K2 over a 7 to 10 year period were 57 percent less likely to develop heart disease due to the vitamin's ability to distribute calcium away from the arteries and into the bones. Improvements in blood flow. A three-year study showed that the blood vessels of postmenopausal women who took a vitamin K2 supplement showed more elasticity than those who took a placebo. The study concluded that vitamin K2 reduces calcification of the blood vessels, keeping them pliable. Flexible blood vessels allow for better blood flow. As a result, scientists speculate that vitamin K2 may assist with proper blood circulation. How Do I Know if I Have Vitamin K Deficiency? Serious vitamin K deficiencies are rare in the United States. The problem occurs mainly in people with celiac disease, ulcerative colitis, cystic fibrosis, and other conditions that impact nutrient absorption. Individuals who have undergone weight loss surgery may also be more at risk for vitamin K deficiency. Signs of vitamin K deficiency include easy bruising and prolonged bleeding following a wound. A medical provider can order a blood test to check vitamin K levels. How Do I Get Vitamin K Benefits? Even though critical deficiencies of vitamin K are uncommon, it's still possible to not consume enough daily to support proper calcium distribution and blood clotting. Vitamin K is found in green leafy vegetables, meat, cheese, eggs, and soybeans. A vitamin K supplement like Body Kitchen’s D + K2 can also be taken to increase the body's supply of the mineral. Supplements are a convenient choice and easier than trying to extract all these nutrients out of foods. Make sure to choose brands that use clinically-studied patents like Body Kitchen does.
Vitamin D and K2 (MK7) Benefits and Deficiency Symptoms
Good health begins with a well-balanced diet rich in vitamins and minerals. When you don't get enough of these essential nutrients to meet your body's needs, unpleasant symptoms can arise. Vitamin K and vitamin D are two nutrients that adults in the United States often do not get enough from diet alone. Read on to learn more about the importance of vitamin D and vitamin K benefits. What Is Vitamin D? Vitamin D is an essential nutrient sometimes referred to as calciferol. Your body manufactures the vitamin in response to exposure to the ultraviolet energy of the sun. What Does Vitamin D Do? You often hear of people taking vitamin D for bones. In addition to vitamin D bone health benefits, the nutrient is required for proper muscle function, nerve signaling, and immune system activities. What Is the Role of Vitamin D in Bone Development? Studies into the link between vitamin D and bone health have determined that your body requires nutrients to absorb and utilize calcium properly. The mineral calcium is an essential building block of healthy bones. Science has determined that 99 percent of the distribution of calcium in the human body is found in bones. Without enough calcium, your bones can become brittle and break, and vitamin D deficiencies can lead to reductions in calcium absorption. As a result, vitamin D and bones that are strong and healthy are integrally linked. What Are Some Vitamin D Benefits? Although more research is needed, early studies indicate that vitamin D may be beneficial for: Reducing the risk of osteoporosis Protecting the cardiovascular system Easing symptoms of depression Diminishing symptoms of multiple sclerosis Regulating blood sugar levels Who Is at Risk for Vitamin D Deficiency? Individuals who spend most of their time indoors are at an increased risk for vitamin D deficiencies. Older adults, individuals with dark skin, those who have undergone gastric bypass surgery, and people who have conditions that interfere with fat absorption are also more likely to be vitamin D deficient. What Are Vitamin D Deficiency Symptoms? Low vitamin D symptoms include: Frequent illness and infections Feelings of tiredness and fatigue Bone pain and bone loss Back and muscle pain Long periods of depression Slow wound healing Hair loss What Is Vitamin D3? Vitamin D3 is a form of calciferol used in vitamin D supplement products. It is sometimes referred to by its scientific name, cholecalciferol. Early findings of studies suggest that vitamin D3 may raise vitamin D levels in the body more than other forms of vitamin D used in supplements. How Much Vitamin D Should I Take? The recommended daily amount of vitamin D for adults aged 19 to 70 years is 15 micrograms or 600 IU. Older adults are advised to take 20 micrograms or 800 IU. What Is Vitamin K? Vitamin K is a nutrient that is required by the human body. Unlike vitamin D, vitamin K is not manufactured by your glands or organs. You must get your body's supply of the nutrient from the foods you eat. Green leafy vegetables, vegetable oils, blueberries, figs, cheese, eggs, meat, and soybeans are all rich in the nutrient. What Does Vitamin K Do? Vitamin K performs a variety of tasks in the human body. It is needed for the activation of an important hormone called osteocalcin. In addition, vitamin K helps the blood clot following a wound or injury. What Is Osteocalcin? Osteocalcin is a hormone that transports calcium and minerals into your teeth and bones. Deficiencies of vitamin K can reduce osteocalcin function, which in turn can contribute to bone loss and dental problems. Vitamin K and calcium are therefore intertwined. For your body to properly use calcium derived from the foods you eat and supplements you take, you must have an adequate supply of vitamin K. What Is Vitamin K Good For? Research suggests that vitamin K may: Minimize the risk of osteoporosis Lower the likelihood of heart disease, kidney stones, stroke, and some forms of cancer Address varicose veins Promote more youthful-looking skin Boost exercise performance Enhance blood sugar regulation in people with type II diabetes Support a proper hormonal balance in people with polycystic ovary syndrome (PCOS) Benefit both male and female fertility Who Might Need a Vitamin K Supplement? People who are most likely to be deficient in vitamin K include those who have: Cystic fibrosis Celiac disease Ulcerative colitis Short bowel syndrome Undergone weight loss surgery What Are Vitamin K Deficiency Symptoms? A lack of vitamin K can cause easy bruising and excessive bleeding following wounds. Tooth, bone, and back pain may also occur in people who have severe vitamin K deficiency. What Is the Best Dosage to Get the Health Benefits of Vitamin K? It is generally recommended that men aged 19 years and older get 120 micrograms of vitamin K per day and that women in the same age group receive 90 micrograms of vitamin K daily. If you take certain medications like the blood thinner warfarin or have chronic conditions, you may require more or less vitamin K. What Is Vitamin K2 (MK7)? Vitamin K2 is a form of vitamin K used in dietary supplements. Its scientific name is menaquinone-7. Some people call K2 MK7 vitamin simply MK7 for short. Vitamin K2 benefits are the same as those of vitamin K. Why Do People Take Vitamin K2 and D3 Supplements? Many people take vitamin D3 and K2 because they struggle to get enough essential vitamins through diet alone or wish to increase their intake to address a medical condition. Osteocalcin supplements are also available to boost the body's natural supply of the hormone. If you are interested in taking a vitamin K2 or D3 supplement to avoid deficiency, check out brands like Body Kitchen. They produce an excellent D + K2 formula using clinically-studied patents.Also talk to your medical provider. They can recommend the proper dosage for your specific nutritional needs.
5 Immune-Boosting Powerhouses
After the ups and downs of the last two Covid years and a brief return to ‘almost’ normal this summer, we’re once again jolted back to reality of how important our natural defense system really is for our short-term and long-term health. Fall and winter are considered “sick seasons”—when viruses and microbes pose a greater risk—forcing the immune system to be even more vigilant. And with end of summer and back to school, there’s no better time than now to bring in some muscle to help protect your immune system. Here are 5 powerful immune boosters to look into this season. Immune-Boosting Powerhouses #1 Vitamin D The “sunshine vitamin” as it’s known is actually a fat-soluble hormone that our bodies produce in response to the sun’s UVB rays. According to Harvard’s School of Public Health, vitamin D may “help control infections and reduce inflammation”. In fact, studies show that vitamin D deficiency is connected to an increased risk of infection.*If you live in a colder weather climate or you’re the indoor type, chances are you’re not getting enough sunlight to synthesize vitamin D on your own, which is why a supplement is so crucial. But what should you look for? Vitamin D is a superhero all by itself, but when combined with vitamin K2, the synergy offers a 1-2 punch of immune boosting power. Studies show that vitamin D and vitamin K2 are the “perfect pair”, because they amplify each other’s ability to support immune function as well as bone strength and heart health.* #2 Black elderberry Many varieties of elderberry exist, but black elderberry (Sambuca nigra) is said to contain twice the amount of anthocyanin antioxidants of any fruit. Black elderberry has been traditionally used in herbal medicinal tonics and preparations for centuries. In recent years, some studies have borne out the effectiveness of certain elderberry preparations in supporting immune health.To find out how to “bulletproof” your immune system with a black elderberry extract that’s 20X more potent than many leading brands, read this fascinating guide on black elderberry. #3 Vitamin C Vitamin C is touted as the go-to staple for fighting bugs and pathogens, and for good reason. Vitamin C is an essential vitamin that doubles as a powerful, free radical-fighting antioxidant, and it enhances your immune response and overall health in a variety of ways, such as enabling iron absorption. Iron is a key mineral needed to support the body’s first line of defense against harmful bugs and microbes. Another way vitamin C supports immunity is by aiding production of white blood cells, which help protect the body against sickness.* And studies show vitamin C can help reduce the duration of colds by about one day… and every day counts when you’re not feeling well. Experts suggest 1,000 mg of vitamin C is an effective, therapeutic serving. #4 Zinc This mineral is considered a gatekeeper of immune function.* One study described zinc’s important job like this: “New research suggests that zinc helps control infections by gently tapping the breaks on the immune response in a way that prevents out-of-control inflammation that can be damaging and even deadly.” If you’ve heard that zinc can reduce the duration of cold symptoms, it’s true, according to an analysis of several studies. Lozenges and syrup forms are best, because they allow the mineral to come in direct contact with the cold bug in a way that a tablet or capsule cannot. #5 Fermentate This may be the least familiar immune support ingredient to you. Fermentate is a whole food ingredient derived from the fermentation process. Specifically, Epicor fermentate is the pathogen-fighting ingredient causing a buzz, because it’s a tough contender in the immune support arena that’s backed by 15 human clinical trials and preclinical studies. Epicor fermentate is unique in how it supports an active immune response. Because it has a probiotic makeup, it helps to strengthen the GI tract—where healthy immunity starts—by arming the trillions of good bacteria in the gut. And it’s so powerful, studies show it triggers immune system activity starting in just 2 hours! You can find the ingredient here. Remember, all supplements should be consumed as part of a healthy, balanced diet. But when it comes to putting your immune system in the best possible position to ward off airborne threats to your health, these powerful immune fighters can give you a big advantage.
No Bake Chocolate Chip Cookie Dough Treats
The only thing better than enjoying the rich, delightful taste of chocolate chip cookies is sampling the cookie dough! This protein-packed, healthy fat version is every bit as chocolatey as the original recipe, but with zero guilt and fewer steps. The addition of collagen helps you nourish skin, joints and muscle with every delicious bite. Recipe Ingredients: 1/2 cup Almond Flour 1/2 cup Body Boost Advanced Collagen 2/3 cup shredded coconut 1/4 cup coconut oil 1 tsp vanilla extract 1/4 cup honey 1/4 tsp sea salt 2-4 tbsp sugar-free chocolate chips (or any topping of your choice) (Makes 12) Recipe Directions: Bowl 1: sift together almond flour, collagen powder, shredded coconut, and sea salt. Bowl 2: vanilla, honey, and coconut oil Pour Bowl 2 over Bowl 1 and mix it all together with a spatula until fully combined, then add in the chocolate chips (or other topping). With clean hands, form 12 like-size cookie dough bites, placing each one on a tray or plate. Place the plate in the freezer and allow to chill for around 30-40 minutes until the coconut oil has become solid Store the treats in the fridge and enjoy the recipe!
Best Supplements for Hair, Skin, Nails, and Joints
Because they work from the outside in, beauty products can only do so much to improve the appearance of your hair, nails, and skin. If you've hit the wall with your beauty regimen and are no longer seeing the results you desire, it's time to turn inwards. The right supplements for nails, hair, and skin could make all the difference. About Beauty Supplements Hair, skin, and nail supplement products work by supplying your body with nutrients that can be used to support healthy tissue. There are thousands available on the market today, making it difficult to know which are the best supplements for hair growth, healthy skin, and stronger nails. To simplify your search, focus on products that contain ingredients backed by scientific evidence. Collagen and keratin protein have been shown to provide tangible benefits for hair, nails, skin, and even joints. What Is Collagen? Collagen is the most abundant protein in the human body. It serves as a critical component of your skin and nails. In addition, collagen is found in connective tissue, such as the cartilage that insulates your joints and the tendons and ligaments that connect muscles and bones. What Is Keratin? Keratin is another structural protein made by the human body. It acts as a strengthener for hair strands and nails. Why Supplement Collagen and Keratin? As you age, your body naturally produces less collagen and keratin. Research indicates that this is why you notice changes in the texture of your skin, the rate of hair growth, and the strength of nails when you get older. Taking a skin hair and nail supplement with collagen or keratin can help to increase your body's supply of these essential proteins. Collagen Benefits for Hair Collagen is beneficial in hair supplements because it: Protects hair follicles. Studies show that collagen acts as a natural antioxidant by defending cells against damaging free radicals found in air pollution and ultraviolet energy. There is some evidence to suggest that by protecting the follicles, collagen may help to reduce hair loss. Stimulates growth. When broken down into its building blocks called amino acids, collagen provides raw materials needed to produce new hair strands. Benefits of Keratin for Hair Keratin has been shown to offer the following benefits: Enhanced growth. Hair growth supplements often use keratin as a key ingredient. Because keratin is the main protein in hair strands, boosting your body's supply may help improve the efficiency of hair cell generation. Less risk of damage. When your body has an ample supply of keratin, it can produce strong, healthy hair strands. More resilient strands are less likely to become damaged due to styling, heat, and chemical treatments. Improved manageability. Weak hair strands are much more prone to frizz and flyaways. By promoting stronger hair, a keratin hair skin nails supplement can help to lower the likelihood of these hair care woes occurring. Skin Care Benefits of Collagen Peptides For skin, collagen supplements benefit: Skin elasticity. Collagen serves as the support system for your facial and body skin. When production slows, tissue no longer has the support it needs. This leads to the development of sagging, fine lines, and wrinkles. A collagen supplement for the skin helps to restore the vital support network. This may help to promote firmer, more youthful skin. Hydration levels. Collagen is often used as a supplement for dry skin because the protein helps skin tissue retain moisture. Many supplements for dry skin pair collagen with hyaluronic acid, another natural substance that has been shown to bind moisture to cells. Keratin & Collagen Supplements for Nails Both keratin and collagen supplements support healthy nails. Collagen helps to nourish the nail beds where new nail cells are made, and keratin gives the body raw materials for cellular generation. Studies have shown that the proteins may support nail growth and increase the strength and resiliency of nails over time. Collagen Supplements for Joint Pain Collagen isn't just used for beauty purposes; experts also consider it to be one of the best joint supplement options available. Joint pain often occurs when cartilage becomes depleted or damaged. When you take joint supplements with collagen, you can help to support the production and repair of cartilage. This may help to diminish stiffness and aching associated with arthritis and other conditions. A Simple Way to Take the Best Supplements for Skin, Hair, Nails, and Joints Body Kitchen’s Premium Beauty Bundle makes it easy to benefit from collagen and keratin at the same time. Body Kitchen is known for developing clinical-research based formulas. Their products are backed by some of the industry’s most reputable ingredients. Both formulas contain supportive ingredients that enhance the overall effectiveness of both collagen & keratin, providing a dose of the key proteins carefully optimized to help ensure the best results.
When Should I Take Collagen Supplements, in the Morning or at Night?
If you're one of the many individuals interested in adding collagen powder to your diet, it's essential to understand that how you use the supplement is as important as which one you choose to take. Knowing the best time to take collagen peptides and other tips can help you get the most possible benefits from the powder. First Off, What Are Collagen Peptides? Collagen peptides are the building blocks of the protein collagen. Peptides formed out of amino acids combine to create long peptide chains that form important tissues in the body. Collagen is a primary component in the connective tissue that insulates your joints and your bones, muscles, and blood. It also makes up 75 percent of your skin. All in all, about 33 percent of your body is made of collagen. What Are the Benefits of Collagen? The potential benefits of collagen include: Minimizes signs of aging. Boosting collagen levels can help to increase skin elasticity and improve skin-cell hydration, making fine lines and wrinkles less apparent. Stronger muscles and bones. Supporting collagen levels in your body can help keep your muscles and bones functioning correctly, which is particularly important as you age. Joint health. There is scientific evidence suggesting that increased collagen levels can help to support the production of cartilage. This may ease inflammation and discomfort associated with arthritis and promote overall healthier joints. What Types of Collagen Supplements Are Available? Collagen is found in some foods, but it can be challenging to consume enough collagen through diet alone to make a real impact on health. As a result, many individuals choose to take collagen supplements. There are two main types of supplements: pills and powders. With a powder, you mix the supplement with a beverage of your choosing or add it to the blender with other ingredients to enjoy a smoothie. Not only does this make taking collagen more pleasant, but it also may help to increase effectiveness. That's because your body typically has an easier time absorbing and utilizing nutrients from liquids. By comparison, pills often don't break down fully in the stomach. Also note that powders usually contain a much higher collagen concentration than capsules. There are brands, such as Body Kitchen, that design their collagen products so they can be combined and incorporated into anyone’s daily diet-routine. Whether you’re making a smoothie, cooking, or simply enhancing other supplements, Original Body Boost offers unflavored, researched, and refined collagen peptides to rejuvenate skin and joints. When Is the Best Time to Take Collagen? There are varying schools of thought regarding the best time to take collagen. Some individuals prefer the morning, while others choose to use the powder at night. Here's a comparison of the two options: Taking Collagen Every Morning Individuals who opt to use collagen in the morning often do so because they want to take the supplement on an empty stomach. Why take collagen on an empty supplement? It may be that the body can more readily absorb collagen powder when there is no other food to be digested. Taking Collagen Before Bed Not everyone believes that an empty stomach is the most important factor when it comes to taking collagen peptides. Those who take collagen at night usually want to take advantage of the natural repair and rejuvenation process that occurs while you sleep. Since general healing and post-exercise recovery occur during rest, the theory is that it's best to supply your body with collagen peptides at night to fuel these activities. Factors to Consider When Determining the Best Time of Day to Take Collagen: Scientific study has yet to uncover a better time for taking collagen, so it's up to you to decide what time is right for your needs. To determine the answer to the question, "when should I take collagen: morning or night?" consider the following: Your Schedule. What does your typical day look like? If you have a hard time getting moving in the morning, you may not want to add another task to your routine. Conversely, if you're exhausted by the time you go to bed, you could feel tempted to skip your collagen supplement and turn in for the night. Pick a collagen dosing schedule that will be easy for you to stick to for the long term. Your Dietary Habits. If you eat your evening meal early and snack before bed, a nighttime dose of collagen may be right for you. You can substitute a collagen smoothie for that PM snack and will likely have an empty or nearly empty stomach. Those who usually skip breakfast can benefit from a morning dose to help power their bodies throughout the day. Your Health. If you take other medications or supplements, you may want to use collagen powder at the same time to keep things simple, or you may prefer to spread your regimen out during the day. Individuals who suffer from acid reflux and other conditions may not want to have a collagen drink before bed due to their doctor's advice. Your medical provider can help you determine if a collagen supplement is right for you and recommend what time to take the supplement.
Collagen Protein vs. Whey Protein Differences and Benefits of Each
It seems like everywhere you look, individuals are espousing the benefits of protein. For every recommendation that you increase the nutrient in your diet, you see different advice about what forms of protein are best. Collagen and whey are two of the most frequently discussed options, but which one is better? Read on for a complete comparison of collagen protein vs. whey protein and for tips on selecting the right option for your health and nutritional needs. What Is Protein? Protein is present in almost every tissue in your body, making up the bones, hair, skin, and muscles. Protein is also needed to produce enzymes that fuel chemical reactions required to perform vital processes to the proper functioning of the body. Amino acids serve as the building blocks for protein, with 20 needed to produce the various proteins in the body. Your body can manufacture eleven amino acids on its own, but there are nine that you can only get from the food you eat. These nine are called the essential amino acids and include: Histidine Isoleucine Lucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine What Is Collagen Protein Powder? Collagen is a protein found in your muscles, bones, joints and skin. As a matter of fact, it is one of the most abundant proteins in the human body. Most collagen protein powder comes from cowhide or different marine sources. Benefits of Collagen Protein Collagen contains the amino acids glycine, proline, and hydroxyproline. Taking a collagen protein powder helps to increase levels of these nutrients in the body. Individuals use collagen protein powder to support the production of collagen. Potential benefits of collagen powder include: Promoting stronger muscles and bones Minimizing signs of aging and restoring skin elasticity Supporting joint health by assisting with the production of cartilage What Is Whey Protein Powder? Whey is not a substance found in your body. Instead, it is a food produced from cow's milk. Benefits of Whey Protein Whey protein contains three essential amino acids: leucine, isoleucine, and valine. These three nutrients are sometimes referred to as branched-chain amino acids (BCAAs). Whey protein contains BCAAs, and the benefits may include: Reduced risk of amino acid deficiency Enhanced results from workouts Improved wound healing Collagen vs. Whey: Which Should You Choose? Is collagen better than whey or vice versa? There isn't a single answer. Which one is right for your needs depends on several factors, including: Your Goals. Start by considering what you want to gain from a supplement. For anti-aging benefits, joint health, and maintaining strong bones, collagen is the better choice. If you are hoping to support your efforts at the gym or need to increase your supply of essential amino acids, a whey powder will better suit your needs. Your Diet. If you are lactose intolerant, whey protein powder may trigger unpleasant symptoms. Vegetarians need to steer clear of collagen because it is animal-derived. Your Health Needs. As you compare collagen vs. whey, don't forget to discuss your nutritional needs with your medical provider. They can discuss collagen, whey, and other forms of protein with you to help you determine what type of supplement is right for your unique health and wellness needs. Collagen is a better choice for overall-protein intake. And whey makes a better fit for the highly active lifestyle. Tips for Choosing a Collagen Protein Supplement If you determine that collagen protein is the right option for your supplementation needs, keep these tips in mind: Compare the number of peptides in products. Peptides are the individual units of proteins, and some collagen powders contain more than others. Also note that peptide concentration in rarely called out on a product label. This is because most collagen supplements are pretty generic, meaning that peptide concentration is not very influential. Ensure that the supplement you choose has clear information about peptide content and the amount of protein you get per serving, Body Kitchen is an excellent example of such brands. A higher number of peptides can lead to better absorption of the protein for enhanced results. Look for supporting ingredients. The best collagen powder supplements contain ingredients that help the actions of the protein. For example, Body Kitchen Original Body Boost Collagen Powder features black currant extract, which has been shown to assist with the absorption of collagen. Consider the source. The finest quality sources give you the highest quality supplements. Choosing a product with a mix of both bovine and fish peptides can give you a complete protein profile. Grass-fed bovine hide collagen also tends to be superior to conventional hide due to the care and feeding of the cows. Follow the dosing instructions. No matter which collagen powder you select, always follow the instructions provided by the manufacturer unless your medical provider gives you different advice. Factor in your dietary needs. If you have special dietary concerns, you'll want to ensure that you pick a protein powder in line with those needs. Body Kitchen Original Body Boost Collagen Powder is gluten-free and complies with keto and paleo diets.
BUILDING STAMINA AND ENDURANCE
Prioritizing physical fitness is essential in building stamina and endurance. However, physical fitness is a broad category that isn't limited to only one or two aspects of your body. Learning about the different ways you can improve stamina and become much stronger is essential in maintaining a healthy lifestyle. The five main components of fitness include cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Following a fitness plan that incorporates all of these elements can help you experience the most health benefits while boosting your endurance level. Here is an overview of the types of endurance to focus on while building your strength and stamina: 1) MUSCULAR ENDURANCE Muscular endurance plays a vital role in building stamina. You can use muscular endurance for countless activities, such as riding a bike, doing situps, or holding a plank. Doing these different activities over time will help improve stamina and build your muscular endurance. Working on improving your muscular endurance is especially beneficial for performing everyday activities, whether it's climbing several flights of stairs or carrying bags of groceries from your vehicle to your house. Finding ways to boost muscular endurance for reaching fitness-related goals is an excellent option for many people. A few examples of high-intensity workouts include performing obstacle course races, doing CrossFit, or playing any sports. Creating a well-balanced strength training program targeting all of your major muscle groups is always important in helping you avoid injuries. Developing a workout schedule for different days is often recommended, such as focusing on your upper body one day while targeting your legs another day. Ensuring you have at least a day of rest in between workouts is essential in improving muscular endurance and strength. 2) CARDIOVASCULAR ENDURANCE Understanding what is cardiovascular endurance is essential in helping you achieve your fitness goals. Cardiovascular endurance is your body's ability to intake oxygen and deliver it throughout your body, whether it's through the heart, arteries, lungs, vessels, and veins. Consistently engaging in exercise can improve your body's ability to deliver oxygen, increase cellular metabolism, and help you overcome the physical challenges of everyday life. Heart disease accounts for nearly 630,000 deaths throughout the United States annually. Beginning a workout program for improving cardiovascular endurance is especially important for many people. Fortunately, you can choose from many cardiovascular exercises, such as walking, swimming, running, cycling, dancing, or playing basketball. Experts recommend most people get at least 150 minutes of moderate to intense exercise or 75 minutes of vigorous exercise each week. The primary key to success is staying consistent, as starting small and slowly building yourself up is an effective option for anyone interested in building cardiovascular endurance. 3) MENTAL ENDURANCE Endurance training isn't solely limited to your physical ability, but it can also include your mind. Improving mental endurance is a great way to stay sharp, whether you are getting ready for an important test or if you want to work longer hours without feeling mentally exhausted. Getting plenty of sleep and exercise is essential in building mental endurance. However, you can also boost your capabilities by taking mental endurance supplements. These natural supplements can improve your concentration and help you feel more alert. Formulas like EXEED Mind are designed for optimal mental clarity and brain-fog reduction without causing any interference to the physical aspect of the body. Such supplements are also a great alternative to coffee or energy drinks, as you don't have to worry about the energy crash or getting headaches. Improving your mental endurance offers immense benefits, such as helping you work longer and increasing your resiliency to overcome any challenges. Combining mental endurance training with boosting your muscular and cardiovascular endurance can help you become a well-rounded individual. WHY FLEXIBILITY IS IMPORTANT TO AVOIDING INJURIES Looking at ways to minimize your injury risk is important while performing endurance training. One way to limit injury risks is to improve your flexibility. Improving your flexibility is essential for any age, whether you are a student-athlete or an older person. Taking the extra time to work on improving your flexibility is always well worth the effort. You can begin to increase your flexibility in many different ways, such as holding a stretch for 10 to 30 seconds, known as static stretching. Several different workouts can also increase your flexibility, whether yoga, barre, Pilates, or Tai Chi. Other ways to boost your flexibility include isometric, active, and passive stretching. It's recommended to practice flexibility exercises two to three times per week for the best results. CLOSING THOUGHTS Understanding all of the different types of endurance training is a great way to reach your fitness goals. Taking mental endurance supplements like EXEED Mind is also beneficial in helping you improve your decision-making and reasoning capabilities. Implementing a workout schedule while remaining consistent is an excellent option for anyone wanting to improve cardiovascular and muscular endurance.
