Collagen, Vitamin C and Healthy Skin

Skin health is the most prominent and principal factor for assessing an individual's health, age, and overall well-being. It directly correlates with perceived beauty and various kinds of health issues, including signs of premature aging that require proper attention and timely treatment. In addition to superficial beauty treatments, or other natural remedies, medical research suggests a systemic and safe remedy, collagen peptides, to improve skin texture, rejuvenate appearance, and help prevent signs of premature aging.

Collagen is a natural protein found abundantly in the human body. It is a necessary nutrient for the maintenance of optimal health in bones, muscles, skin, ligaments, and tendons. In simple terms, it's the "glue" that holds all of this stuff in our body together. In fact, the word comes from the Greek word 'κόλλα', which means glue. A proper amount of collagen is required to keep bones healthy and improve the body's overall strength and structure. To this end, hydrolyzed collagen formulations are available in the market that absorb quickly in the intestines, help fulfill the body's needs, and support various organs' functions.

Collagen is made up of specific amino acids (i.e. building blocks of proteins), including glycine, proline, hydroxyproline, and arginine. Along with these amino acids, vitamin C is required for the body to process the formation of collagen. Vitamin C acts as an essential cofactor for enzymes, including prolyl hydroxylase and lysyl hydroxylase, which are required to synthesize collagen in the body. There are various types of collagen, at least 16 different types. All types perform their respective functions, but the most common and most important for our body are type I, II, III, and to some extent type IV collagen peptides. ^[1]

Collagen supplementation is widely reported in medical studies as a remedy for signs of aging and a method to help facilitate longevity. The main reason being that getting older impairs the production of collagen in the body, which then makes the body prone to more premature aging. Moreover, collagen supplementation supports the mineralization of joints, can relieve arthritis, and promotes overall quality of life. Collagen deficiency not only result in premature aging but also negatively affects the proper function of vital organs. ^[1][2][4]

Anti-Aging Effects of Collagen

Medical research studies have reported several health benefits of collagen supplementation, particularly though its anti-aging effects.

Skin Rejuvenation

Collagen is an essential component of connective tissue and promotes proper development and growth of skin and bones. It couples with elastin, hyaluronate (HA), and proteoglycans in the body to form a well-structured extracellular matrix, imports mechanical characteristics to cells, and improves cell stability and cellular functions. Studies reported that collagen strengthens the bond between skin layers, stimulates the formation of extracellular matrix proteins, nourishes skin cells, and prevents premature skin aging. It also protects the skin against UV-induced aging and improves fibroblast proliferation to promote the integrity of skin tissue. ^[1][4][6][8]

Collagen's mechanisms are attributed to the stimulation or formation of elastin, hyaluronic acid, and collagen itself. Moreover, it significantly inhibits the degradation of elastin and the release of matrix metalloproteinase-1 (MMP-1) and matrix metalloproteinase-3 (MMP-3), which both indicate the development of certain skin and joint conditions. ^[2][4][8]

It also stimulates the synthesis of other minor components such as glycosaminoglycans to improve collagenic tissue regeneration and prevent bone density loss, skin aging, and joint pain. Also, it is a fact that after a particular stage of life, the regular functions of the body start fading and do not produce enough and quality collagen. Collagen deficiency can express itself in certain skin conditions, including a loss of firmness, suppleness, and elasticity. Therefore, supplementation with collagen to restore diminished collagen levels becomes a potential option to tackle these conditions. Moreover, the combination of collagen with other nutrients like chondroitin sulfate, glucosamine, L-carnitine, vitamins, and minerals significantly improve premature skin aging and delay hallmarks of aging. Studies reported that collagen is responsible for the strength, texture, resilience, dermal thickness, and youthful appearance of skin as well as its durability. In combination with ornithine, collagen supplementation resulted in a significant improvement of skin conditions via increasing the level of plasma growth hormone and insulin-like growth factor-1 (IGF-1). ^{[2][3][4][6][7]}

Along with several other substances, collagen acts as an antioxidant agent to protect skin against reactive oxygen species or oxidative damage; it facilitates elastin production, supports protein folding, and helps repair DNA. All these functions of collagen help delay visible skin aging, can relieve signs of premature skin aging and contribute to an overall improvement in longevity. Medical research studies reported that collagen improves skin elasticity, indexes (i.e. hydration and tone of skin), plumpness, and helps enhance the general appearance of skin. It also helps give skin a smooth and youthful appearance and decreases the risk of developing wrinkles and dryness. ^[3][4][5]

Quality of Life

Collagen not only improves skin texture but also supports other physiological functions in the body and helps enhance overall quality of life. Studies reported that it supports optimal cartilage integrity, helps reduce inflammation, relieves joint pain, and improves symptoms of osteoarthritis. A recent medical research study showed that collagen supplementation helps increase strength and muscle mass in men after exercise. It may stimulate the synthesis of muscles and help delay age-related muscle loss in older adults. Moreover, it improves lean body mass and supports weight loss goals by boosting basal metabolic rate, i.e. the number of calories required to keep the body functioning at rest. ^{[7][9][10][11][12][13]}

Collagen decreases the risk of osteoporosis, improves bone structure, and prevents other bone conditions via increasing bone mineralization and inhibiting the risk of bone breakdown. Studies also reported that it supports optimal cardiovascular functions by helping to improve the structure of arteries, reducing artery stiffness, keeping a desirable level of good cholesterol in the body, and reducing the risk of atherosclerosis. ^{[2][9][10][14][15]}

Furthermore, there is a fairly recent suggestion on how it could even aid the gastrointestinal tract with the absorption of different nutrients, including vitamins and minerals. Moreover, regular consumption of collagen could prevent the risk of leaky gut and improve intestinal tract functions. It has been reported that a leaky gut is associated with the development of certain medical conditions, including acne, mood disorder, depression, intestinal bowel syndrome, and autoimmune diseases. ^[17]

In terms of overall health and appearance, collagen increases nail strength, prevents brittleness, and stimulates the growth of both hair and nails. All of these functions improve hair and nail health and contribute to a healthy and youthful appearance. Moreover, it helps with the healing of superficial wounds of the skin as well as of tissues such as gums and the scalp. In the eyes, it supports the mechanical and optical properties of the cornea. ^[15][16]

In conclusion, considering all of the medical evidence and these miscellaneous beneficial physiological effects, I believe it's very reasonable to think that collagen supplementation is highly effective for both men and women in delaying the aging process and can contribute to an overall, enhanced quality of life in a meaningful way.

Precautions

Usually, the consumption of collagen is considered safe and should not produce any severe side effects. However, some individuals reported a lingering bad taste in their mouth and gastrointestinal discomfort, including heartburn and feelings of fullness with collagen supplementation. ^[18]

As with any supplement, eating more nutrients with the hope of attaining more benefits isn't necessarily going to make a difference, although in this specific case there is fairly strong medical evidence for it. Regardless, like with most of the other supplements from my daily regimen, my personal philosophy is to - first - make sure that my body won't have to deal with any deficiencies due to my dietary intake and - second - to compensate for any potential decrease in the amount of nutrients my body is able to synthesize itself as it ages.

Lastly, please note that I am only talking about my personal experience and opinion. This is not medical advice and what works for me might not work for you. Please make sure to always consult your primary care physician about any information obtained from or through my site.

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Take a look at this page for a full overview of all the supplements that I am currently taking on a regular basis: Fundamental Longevity Supplements. You will find links to other detailed articles, such as this one, about other supplements significant to longevity. There are also product endorsements and recommendations from me, based on the supplements that I am personally taking after spending years experimenting with different products.

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References:

1. Lodish H, Berk A, Zipursky SL, et al. "Molecular Cell Biology. 4th edition." New York: W. H. Freeman; 2000. Section 22.3, Collagen: The Fibrous Proteins of the Matrix.
2. Teresa Figueres Juher and Esther Basés Pérez. "Revisión de los efectos beneficiosos de la ingesta de colágeno hidrolizado sobre la salud osteoarticular y el envejecimiento dérmico." Nutrición Hospitalaria, vol. 32(1), 2015: 62–66. https://doi.org/10.3305/nh.2015.32.sup1.9482
3. Anna Czajka et al. "Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing." Nutrition Research, vol. 57, 2018: 97–108. https://doi.org/10.1016/j.nutres.2018.06.001
4. Nikita Jhawar, Jordan V. Wang, Nazanin Saedi. "Oral collagen supplementation for skin aging: A fad or the future?" Journal of Cosmetic Dermatology, vol. 19(4), 2020: 910–912. https://doi.org/10.1111/jocd.13096
5. Proksch, E. et al. "Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis." Skin Pharmacology and Physiology, vol. 27, 2014: 113-119. https://doi.org/10.1159/000355523
6. Maryam Borumand and Sara Sibilla. "Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles." Journal of Medical Nutrition and Nutraceuticals, vol. 4(1), 2015: 47-53. https://doi.org/10.4103/2278-019X.146161
7. Alfonso E. Bello and Steffen Oesser. "Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature." Current Medical Research and Opinion, vol. 22(11), 2006: 2221–2232. https://doi.org/10.1185/030079906X148373
8. Ping Lin, Nan Hua, Yu-Chen Hsu, Kai-Wen Kan, Jia-Haur Chen, Yung-Hao Lin, Yung-Hsiang Lin, Chen-Meng Kuan. "Oral Collagen Drink for Antiaging: Antioxidation, Facilitation of the Increase of Collagen Synthesis, and Improvement of Protein Folding and DNA Repair in Human Skin Fibroblasts." Oxidative Medicine and Cellular Longevity, vol. 2020, Article ID 8031795, 9 pages, 2020. https://doi.org/10.1155/2020/8031795
9. Kristine L. Clark at al. "24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain." Current Medical Research and Opinion, vol. 24(5), 2008: 1485–1496. https://doi.org/10.1185/030079908x291967
10. Alexander G. Schauss et al. "Effect of the Novel Low Molecular Weight Hydrolyzed Chicken Sternal Cartilage Extract, BioCell Collagen, on Improving Osteoarthritis-Related Symptoms: A Randomized, Double-Blind, Placebo-Controlled Trial." Journal of Agricultural and Food Chemistry, vol. 60(16), 2012: 4096–4101. https://doi.org/10.1021/jf205295u
11. Roland W. Moskowitz. "Role of collagen hydrolysate in bone and joint disease." Seminars in Arthritis and Rheumatism, vol. 30(2), 2000: 87–99. https://doi.org/10.1053/sarh.2000.9622
12. Denise Zdzieblik at al. "Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial." British Journal of Nutrition, vol. 114(8), 2015: 1237–1245. https://doi.org/10.1017/S0007114515002810
13. Allison R. Gillies and Richard L. Lieber. "Structure and function of the skeletal muscle extracellular matrix." Muscle & Nerve, vol. 44(3), 2011: 318–331. https://doi.org/10.1002/mus.22094
14. Naohisa Tomosugi et al. "Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans." Journal of Atherosclerosis and Thrombosis, vol. 24(5), 2017: 530–538. https://doi.org/10.5551/jat.36293
15. Doris Hexsel et al. "Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails." Journal of Cosmetic Dermatology, vol. 16(4), 2017: 520–526. https://doi.org/10.1111/jocd.12393
16. Satya Allaparthi, Himanshu Verma, David L. Burns, Ann M. Joyce. "Conservative management of small bowel perforation in Ehlers-Danlos syndrome type IV." World Journal of Gastrointestinal Endoscopy, vol. 5(8), 2013: 398–401. https://doi.org/10.4253/wjge.v5.i8.398
17. https://www.flushinghospital.org/newsletter/benefits-of-collagen-for-maintaining-a-healthy-gut
18. https://www.healthline.com/nutrition/collagen-benefits

Forex Trading Journal - Calendar Week 48/49, 2020

The last two weeks have been less about trading and more about learning and continually realizing how little I actually know. I also used the opportunity that came with Black Friday discounts to purchase some upgrades for my computer setup.

In terms of a trading strategy, one of the things I noticed is that most of the free Forex courses that are available on the internet will teach the theory behind technical indicators, talk about fundamentals, risk management, and so forth. They're basically handing you over a tool box, briefly explain how the tools work, but then you're on your own to figure things out from there. I believe what then happens for the majority of people - and that's exactly what I was doing - is that they take a chart, slap on a couple of technical indicators they like but which are more or less unrelated to each other, call that their strategy, and then enter trades based on whatever they believe those random indicators are telling them.

Then the majority of people tend to lose the majority of trades and blow up their accounts.

It's a bit of mystery why that's happening, because they're doing exactly what they're supposed to do according to whatever technical indicators they're using. It's almost like a conspiracy and as soon as they enter a trade, the market always does the opposite of what it was supposed to do!

Again, that's exactly what was happening to me in my first few weeks of live trading.

I didn't really understand why this is so common until I saw how professional, profitable traders work and what kind of strategies they are using. Then suddenly it all became clear to me. If I wanted to summarize it in a few sentences, I would say that in order to develop a strategy that provides an actual edge, you need to layer indicators on top of each other in a meaningful way, so they complement each other. Most technical indicators have their strength and weaknesses. In order to mitigate the weakness of a certain indicator or an entire strategy, you need to identify which other indicator(s) can help with that. It's even likely that some indicators need to be applied and checked on higher or lower timeframes than the one you're intending to trade in. I've seen different approaches from professional traders, in both directions, confirming setups on lower timeframes (e.g. 15min or 1h) and managing trades on higher timeframes (e.g. 4h or daily), and vice versa.

As I mentioned in previous blog entries, I believe it's possible to self-educate oneself about all of this and eventually develop a proper strategy. However, that will require a significant amount of time and money. Also, I thought to myself that just because it's possible doesn't guarantee that I'll get there eventually. So I decided to look into one of the mentorship programs that my broker Global Prime recently started offering. Those mentorship programs are currently free for active traders who have a live account with them, although that might change in the future. I am now learning a strategy which looks for setups on the 1h/4h charts, then takes and manages trades on the 15min chart. It's a fair amount of material to go through and internalize. I should be in a position to start experimenting with actual trades in the coming weeks.

As for my PC setup, I decided to purchase an external monitor for my laptop and use that for now. This gives me 3 screens on 2 computers in total and I can take this external monitor with me when travelling. I went with a brand called 'GICHAT', which I had never heard of before, for the portable monitor. It turned out to be an extremely positive surprise, the quality of the monitor exceeded all my expectations! The built-in monitor of my HP laptop is already excellent, the visual quality of this portable one is even better.

I also purchased a new Logitech keyboard while I was putting in the Amazon order for the monitor. I'm very happy with that as well. It looks stylish, has several cool lighting effects that can be fully customized, and typing on it is very comfortable.

This is what my trading desk & office looks like:

I still want to purchase 2 full-size monitors and a monitor mount to use with my desktop PC, but this should do for now.

Resveratrol & Pterostilbene, Effects on Longevity

Both resveratrol and pterostilbene are naturally occurring non-flavonoid phytochemicals (i.e. compounds that are produced by plants) found in a variety of fruits and herbs as well as in supplements. They are polyphenols (i.e. micronutrients that we get through certain plant-based foods) that have mainly received attention for their observed ability to support organ functions, enhance overall quality of life, and help improve different medical conditions ranging from inflammation to cancer. Moreover, resveratrol and pterostilbene show antioxidant and anti-inflammatory activity that protects cellular integrity, acts as an anti-aging agent, and promotes longevity. ^[1][2]

Let's talk a little bit about the process of aging. For something that we know is certainly happening, we know surprisingly little about it. Medical studies typically report that the negative aspects of the aging process usually manifest themselves as impaired cognitive and motor functions. Other than its obvious and superficial effect on our appearance, the aging process by itself is natural and mostly harmless until organs fail to perform their intended activity in an optimal way. Sometimes people experience aging-related symptoms or pre-mature aging caused by factors other than the natural aging process, for example through an increased generation of oxidative stress. High oxidative stress damages cells and nerves, including proteins, lipids, and DNA, leads to neurological deterioration, and generally provokes the development of aging-related symptoms, particularly in older adults. Natural antioxidant agents of the body as well as supplements containing antioxidant agents like resveratrol and pterostilbene can help relieve oxidative stress, remove free radicals, and provide neuroprotection. ^[1][2]

One or the Other?

Well, why not both? Different studies have reported poor bioavailability of resveratrol when taken as a supplement, but using it combined with pterostilbene makes both compounds synergize with each other's effect to help give optimal therapeutic results.

Delayed Aging

Resveratrol and pterostilbene have both been shown to enhance lifespan and provide an anti-aging effect via different mechanisms. Studies have reported that resveratrol consumption induces similar effects to a calorie restricted diet, such as intermittent fasting, by activating Sir2 in the body which increases DNA stabilization, increases cell longevity, and supports organs functioning at peak efficiency. Resveratrol's antioxidant action protects cells against toxins, enhances cellular integrity, and promotes cell survival. Studies have also shown that it helps support longevity and DNA integrity by protecting cells against UV irradiation. ^[1][2]

Moreover, resveratrol supports cellular energy production by increasing the amount of mitochondria and improving motor functions. Studies have shown that it enhances longevity and delays aging by supporting locomotor skills and activities, improving resistance against stress, and reducing the risk of neurodegenerative diseases such as Alzheimer's disease. Most of these effects are attributed to its antioxidant property that relieves oxidative stress, removes free radicals, protects nerves, and increases the activity of natural antioxidants of the body. ^[1][2][4]

It is important to note that pterostilbene has higher bioavailability and thus an enhanced therapeutic effect as compared to resveratrol. Studies confirmed that pterostilbene has an anti-aging effect by delaying various age-related changes in cells and the body overall. It indirectly improves memory and cognition via its antioxidant and anti-inflammatory activity which prevents cognitive decline and even helps relieve symptoms of various neurodegenerative diseases. Moreover, it protects cellular integrity, relieves oxidative stress, reduces inflammation, and has the potential to slow down progression of Alzheimer's disease. ^[2][3][5]

A recent study confirmed the neuroprotective effect of pterostilbene and showed that it enhances cognition and motor abilities. Also, it accumulates in the hippocampus region, where it supports memory performance and neurological functions. Pterostilbene's anti-aging effect is attributed to its antioxidant action which boosts the natural antioxidant defense system of the body and increases the upregulation of PPAR-α and MnSOD to prevent oxidative stress, support longevity, and delay or even reverse cognitive decline. ^[2][3][5]

Quality of Life

Resveratrol and pterostilbene not only increase lifespan but also help support a better quality of life. They help the cardiovascular system to function optimally by reducing the risk of atherosclerosis and protecting blood vessels against oxidative damage. Also, they reduce the risk of inflammation, cataracts, vascular endothelium apoptosis, and improve motor coordination. Moreover, they assist several physiological functions and reduce the risk of chronic medical conditions. For example, they increase insulin sensitivity, improve the level of insulin-like growth factor (IGF-l), and support AMP-activated protein kinase activities. All these biological effects help to regulate high blood sugar levels and improve symptoms of diabetes. ^[2][3][5]

Resveratrol and pterostilbene show anti-cancer activity against colon, breast, cervical, prostate, and lung cancer. Studies reported that they have the ability to decrease tumor volume, inhibit cancer cell proliferation, induce apoptosis, arrest the cell cycle, reduce the risk of metastasis, and can even help protect against chemotherapy's adverse effects. ^[1][2][3]

Pterostilbene shows potential anti-inflammatory properties that reduce the risk of inflammation and promote the health and optimal functioning of our vital organs. It decreases the migration of macrophages towards adipose tissue (i.e. body fat) and inhibits the pro-inflammatory mediators such as the cytokines Interleukin 6 and Tumor Necrosis Factor (TNFα). This effect may be beneficial to support optimal joint health and relieve symptoms of arthritis. ^[1][2][3]

Both resveratrol and pterostilbene support a better quality of life by inhibiting the growth of different microbials and help protect the body against certain infections. Studies reported that they are able to arrest the cell cycle of both gram-positive and gram-negative bacteria such as Campylobacter jejuni, Escherichia coli, and Campylobacter coli. The presence of pterostilbene can also protect against drug-resistant Staphylococcus aureus (MRSA) via different mechanisms. ^[1][2]

Resveratrol and pterostilbene further enhance quality of life by helping to prevent heart disease. They support cardiovascular functions by reducing the risk of atherosclerosis, hypertension, and hyperlipidemia. They help reduce the serum level of low-density lipoprotein, increase the level of good cholesterol, and show vasodilating effect via high nitric oxide production in the vessels. ^[1][2][3]

Also, it has been shown that resveratrol has a significant positive effect on mood, fatigue, and other neurological functions. It decreases cholinergic neurotransmission, promotes the clearance of β-amyloid peptides, reduces neuronal apoptosis, and shows anti-amyloidogenic cleavage of β-amyloid precursor protein to help improve the symptoms of neurodegenerative decline and diseases. ^[1][4]

Precautions

Pterostilbene is usually considered safe at normal doses. However, certain side effects were occasionally reported, including gastrointestinal problems, itching, and muscle pain at different doses. Personally, I tolerate it extremely well and have not directly observed any side effects at the dose of 100mg/day that I am currently taking.

Studies reported that there is no serious risk of consuming normal doses of resveratrol on a regular basis. However, at larger doses, it may cause gastrointestinal discomfort, interfere with the Cytochrome p450 system (specifically CYP3A4), and increase the risk of bleeding, especially during and after a surgery. It's generally advised to avoid its use in case of chronic or severe medical conditions. ^[1]

Lastly, please note that I am only talking about my personal experience and opinion. This is not medical advice and what works for me might not work for you. Please make sure to always consult your primary care physician about any information obtained from or through my site.

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Take a look at this page for a full overview of all the supplements that I am currently taking on a regular basis: Fundamental Longevity Supplements. You will find links to other detailed articles, such as this one, about other supplements significant to longevity. There are also product endorsements and recommendations from me, based on the supplements that I am personally taking after spending years experimenting with different products.

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References:

1. Bahare Salehi et al. "Resveratrol: A Double-Edged Sword in Health Benefits." Biomedicines, vol. 6(3), 2018: 91. https://doi.org/10.3390/biomedicines6030091
2. Hui-Yun Tsai, Chi-Tang Ho, Yu-Kuo Chen. "Biological actions and molecular effects of resveratrol, pterostilbene, and 3′-hydroxypterostilbene." Journal of Food and Drug Analysis, vol. 25(1), 2017: 134-147. https://doi.org/10.1016/j.jfda.2016.07.004
3. Denise McCormack and David McFadden. "A Review of Pterostilbene Antioxidant Activity and Disease Modification." Oxidative Medicine and Cellular Longevity, vol. 2013, 2013: 575482. https://doi.org/10.1155/2013/575482
4. Mohammad Hosein Farzaei et al. "Effect of resveratrol on cognitive and memory performance and mood: A meta-analysis of 225 patients." Pharmacological Research, vol. 128, 2018: 338-344. https://doi.org/10.1016/j.phrs.2017.08.009
5. James A. Joseph et al. "Cellular and Behavioral Effects of Stilbene Resveratrol Analogues: Implications for Reducing the Deleterious Effects of Aging.” Journal of Agricultural and Food Chemistry, vol. 56(22), 2008: 10544-10551. https://doi.org/10.1021/jf802279h
6. Konstantinos M. Kasiotis et al. "Resveratrol and related stilbenes: Their anti-aging and anti-angiogenic properties." Food and Chemical Toxicology, vol. 61, 2013: 112-120. https://doi.org/10.1016/j.fct.2013.03.038