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JAKI KOLAGEN WYBRAĆ? FAKTY I MITY | DIETETYCZNE ZERO — Transcript

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0:03My dears, today we'll talk a little
0:05about collagen, because some say it
0:07doesn't work, others say it does.
0:08Grandmas, on the other hand, will give
0:10us jelly for all this, so today we'll
0:12sift the wheat from the chaff and
0:14discuss it in the pages of Diet Zero.
0:16New from All Nutrition. Veda Lemonate
0:18plus collagen. Juzu or wild strawberry?
0:21Choose your collagen drink available at
0:23the SFD store.
0:27That's right.
0:28>> Kuba, does collagen work or not? But
0:30before we even get to the answer, let's
0:32start with some quick shots. Collagen
0:33without vitamin C works or not?
0:36>> Worse.
0:36>> The longer the ingredients, the better
0:38the product.
0:39>> Not quite.
0:39>> Collagen in the morning or evening?
0:41>> In the evening. I don't
0:42>> need to take collagen because I eat
0:44jelly every day.
0:45>> Wrong.
0:45>> The most overrated feature of collagen
0:48is its
0:48>> effect on the skin.
0:50>> The most underrated feature of collagen
0:52is its
0:53>> molecular length.
0:54>> Okay, Jakub, we hear about collagen
0:57everywhere. There's a lot of talk about
0:59it these days, we see ads on TV. But to
1:01begin this discussion, let's explain to
1:03our viewers what it actually is.
1:05>> Collagen is a mixture of amino acids,
1:06meaning it's somewhat similar to
1:08carboxymethylcellulose in this respect,
1:10as it also contains several amino acids
1:12in its molecule, and collagen actually
1:13serves a signaling function. The problem
1:15is that after the age of 30, and
1:17sometimes even earlier, depending on
1:19whether we suffered from chronic
1:21illnesses, our use of stimulants, or our
1:23diet and supplementation, we can lose
1:25collagen. It's said to be about a
1:27percent decline per year. Therefore, for
1:30people around 35 or 40, collagen is said
1:32to be one of the simplest anti-aging
1:34supplements, meaning those that help us
1:36maintain a youthful appearance and also
1:38function. Because today, I hope, we'll
1:40talk a bit about how this effect on skin
1:42, hair, and nails is only part of the
1:44dietary puzzle; the rest of the
1:46connective tissue also comes into play,
1:48such as joints, tendons, ligaments, and
1:50so on.
1:50>> Okay, but if we compared our body to a
1:53house, collagen would be the cement, the
1:55scaffolding, or the bricks. How would
1:57you describe this figuratively for our
1:59viewers?
2:00>> You know what, I think we'll take it one
2:01step at a time, because fibroblasts are
2:03the molecules that determine the
2:04appearance of our connective tissue, and
2:06like everything else in our body, there
2:08are processes of anabolism, yes, that is
2:10, putting something together, and
2:11catabolism, that is, breaking it down.
2:13The whole point is to maintain
2:14homeostasis, meaning that decomposition
2:17balances with creation. Unfortunately,
2:19for many people over 30, catabolism
2:21dominates, meaning we break things down
2:23more than we put them back together. And
2:25whether it's, you know, a reinforced
2:27concrete column, or a floor, or a
2:28foundation, or spackling, plaster, and
2:30so on, well, that's not for me to judge
2:32.
2:32>> Okay, now that's a very important
2:33question from a woman's perspective.
2:35Well, you said at the beginning, in
2:36quick shots, that this is the most
2:38overrated feature, this giving collagen
2:40the quality of having such a great
2:41effect on the skin. But we know well
2:43from TV commercials that collagen
2:44usually comes in cream form. And so,
2:46that's the best option for wrinkles. Is
2:49that true, or is it a bit off? And
2:50that's where the
2:51>> mental shortcut came from, because I
2:53wanted to mention that some people are
2:55posting various materials on social
2:56media, on TikTok, Instagram, and so on.
2:58Sometimes they're really well-read, get
3:00a lot of reactions, shares, and reach,
3:02and people are confused, saying, "
3:03Listen, what do you think about this?"
3:05Because someone said that we know
3:07collagen doesn't work. It's not absorbed
3:09from the digestive tract. It has no
3:11effect on the skin. Well, that's
3:13absolute nonsense because it's only
3:15partly true, because yes, collagen isn't
3:17absorbed through the skin. So, if we're
3:19talking about creams containing
3:21hyaluronic acid, peptides, collagen,
3:23other moisturizing factors, and some
3:25vitamin A in the form of retinol, all of
3:28these ingredients work on the skin and
3:30guarantee that it's firmer, more
3:32moisturized, and that the skin's
3:34hydrolipid layer is in much better
3:36condition. Besides collagen, collagen is
3:38a molecule too large to be absorbed
3:40through the hydrolipid barrier and exert
3:42its effects locally. Collagen, on the
3:45other hand, is easily absorbed from the
3:47digestive tract, which explains all
3:49those old-fashioned excuses about
3:51getting some aspic, pig's feet, or power
3:54soup, right? Those long-simmered
3:55collagen broths. And look, you cook too
3:58. If we put the broth in the fridge,
4:00when we take it out, it resembles jelly
4:02, right? It's precisely because
4:04hydroxyproline, lysine, and other amino
4:06acids create such a viscous structure
4:08that collagen in this form is absorbed
4:10well or exceptionally well from the
4:12digestive tract. This also depends on
4:14its form, as we have regular gelatin,
4:16and some people will tell you why pay
4:18more for collagen supplements when I get
4:21gelatin for, say, 40 PLN per kilogram.
4:23In reality, we're talking about a few
4:25percent of the absorption rate versus a
4:27very large percentage. If we're talking
4:29, for example, about collagen in the
4:30form of hydrolyzed collagen, i.e.,
4:32hydrolyzed collagen, and the best form
4:34is collagen peptides, it's like the
4:36creme de la creme. And here we can also
4:38talk about the chain length expressed in
4:40kilodaltons, because generally, many
4:42preparations like collagen hydrolyzates
4:44have around 34,000 kilodaltons. In the
4:46case of collagen peptides, this is 2,000
4:49Daltons or less, which explains why the
4:51more collagen peptides we talk about,
4:53the less it will form a gel-like,
4:55jelly-like structure after mixing.
4:57However, many preparations like gelatin
4:59or inferior hydrolysates will
5:01immediately form such a jelly.
5:03>> Okay, so from what you said, we should
5:05consume collagen through food, right?
5:08>> That's definitely the foundation.
5:11So we can say that the more collagen we
5:13consume, the more we consume, but can
5:15our body even produce it on its own?
5:18>> Yes, from the availability of amino
5:20acids. However, you see, here we must
5:22once again emphasize protein intake. We
5:25talk about this in every episode of Diet
5:27Zero for You, that the foundation of a
5:29good diet is ensuring an adequate supply
5:31of fiber and protein. And here, fiber
5:33and protein are actually very close,
5:35because fiber is a prebiotic component,
5:37meaning it provides nourishment for our
5:39intestinal bacteria. We talk about gut
5:41bacteria as the generators of health,
5:42and they also determine many
5:44inflammatory and anti-inflammatory
5:46processes in our bodies. And the entire
5:48balance of bodily function is heavily
5:50dependent on them.
5:52Collagen synthesis is actually poor when
5:54we have systemic inflammation. And you
5:56can see this in every autoimmune disease
5:59, such as atopic dermatitis, psoriatic
6:01dermatitis, and even lichen planus. Yes
6:04, we have many skin conditions that
6:05people try to patch up with collagen
6:07supplementation, but that's not the way
6:09to go. First, we need to address our
6:12elite barrier and focus on that, and
6:14then focus on high protein intake to
6:16partially support collagen formation in
6:18our bodies.
6:21However, adding a daily portion of 5g of
6:24collagen peptides is undoubtedly helpful
6:26.
6:27However, it's not a shortcut like, "If I
6:29take a sachet or two of collagen in the
6:31form of peptides, then I no longer have
6:33to meet those 1.5 or 2 grams of protein
6:35per kilogram of body weight. You do.
6:37Meat, fish, eggs, poultry, offal,
6:39seafood, good quality protein, i.e.,
6:41animal-derived forms of amino acids and
6:44proteins. That's the most important
6:45thing, and only then do other things
6:47come into play, such as collagen
6:49supplementation.
6:50>> Okay, so it's as if with our age, right
6:52?
6:53So the more we age, the less collagen we
6:55produce, which is why we simply age, we
6:58have more wrinkles. You can simplify it
7:00this way.
7:00>> You can simplify it this way because the
7:02collagen content varies depending on the
7:04tissue you want to compare. For example
7:06, bones contain slightly less, while
7:08skin can contain up to 90%of all the
7:10amino acids and proteins that make up
7:12the skin. So, clearly, let's say in the
7:14beauty industry, it's visible that
7:15collagen Fish collagen, meaning the one
7:17with the most type I collagen, because
7:19we have three types, right? And each has
7:21a slightly different
7:23function in the body.
7:25Type I, which is most often obtained
7:27from the skin of wild-caught cod, is the
7:29form that most affects hair, skin, and
7:32nails. What's also very interesting is
7:34that collagen increases hair mass. Hair
7:36mass also means hair thickness. So if
7:38someone has a problem with their hair
7:39becoming increasingly thin, which we
7:41often see in ferritin-induced hair loss
7:43or androgenic alopecia, which we see in
7:45both women and men, although it
7:47progresses slightly differently in men
7:49and women. In men, receding hairlines
7:51most often deepen and baldness occurs at
7:53the crown of the head, while in women,
7:55the entire parting often becomes much
7:57thinner. So, it's clear that this is
7:59also a process, and we need to inhibit
8:00the factors that cause miniaturization
8:02of the hair follicle. However, if we
8:04stop this stage of follicle degeneration
8:06and hair thinning, then comes the second
8:08part, in which This hair is supposed to
8:09thicken its mass. And here, this type I
8:11collagen in the form of peptides is a
8:13real powerhouse, a solution. Type II
8:15collagen much better supports our
8:17musculoskeletal system, meaning joints,
8:19tendons, ligaments, joint fluid, and so
8:21on. Therefore, very often in these
8:23preparations, we also find hyaluronic
8:25acid, of course non-crosslinked, in the
8:27composition, an ingredient that is also
8:28supposed to increase the water
8:30attraction to the tissue. MSM
8:32methylsulfonylmethane, a source of
8:34organic sulfur, is also a very welcome
8:36aspect. Because sulfur, besides being a
8:39micronutrient for which our body has a
8:41certain need, also restores the shape of
8:43the deformed joint surface. As strange
8:46as it sounds, let's imagine that a
8:48well-stabilized and hydrated joint
8:50surface is shaped like the letter C.
8:52It's perfectly even. Now, if we
8:53dehydrated it, there would be folds, as
8:56if I took a paper disc and made an
8:58accordion out of it, so There will be a
9:00deformed surface.
9:01>> Okay, so I understand that if my knee
9:03hurts, my knee is popping, and I have
9:05less collagen, then I decide on type 2
9:08collagen and the MSM you mentioned. In
9:10short, yes. However, if I wanted to be
9:12sarcastic, I would say that if my knee
9:14hurts, my knee is popping, I would first
9:16go to a good physiotherapist. Maybe not
9:18necessarily one who just graduated,
9:20because in my years of training many
9:22personal trainers, including
9:23physiotherapists, I've seen someone in
9:25their fourth or fifth year of university
9:27who doesn't even know how to check
9:29patella mobility. But okay, let's say
9:30someone knows about conditions like
9:32chondromalacia, for example, which is
9:34the loss of subchondral tissue from the
9:36patella, or something like jumper's knee
9:38, which is stiffness and excessive
9:40tension in the rectus femoris muscle,
9:42very often also the iliopsoas muscle,
9:44and then you have to approach it
9:45differently. In terms of manual therapy
9:48and so on, physiotherapy and
9:49kinesiotherapy as well. So, at this
9:51point, if someone receives such therapy
9:53and says," My knee doesn't hurt anymore
9:55, "it means it wasn't entirely caused by
9:57connective tissue degeneration. But we
9:59do have tests like ultrasound—doing an
10:01ultrasound of the knee joint to check
10:03what's going on, whether there's
10:04actually some loss of synovial fluid,
10:06whether the subchondral tissue in the
10:08patella is wearing away. So we're
10:09talking about grades one, two, three, or
10:12four chondromalacia. In that case, yes,
10:14but generally, it's often said that if
10:16cartilage tissue is lost, it will never
10:18regenerate. This is also a mistake, and
10:20it's often seen in the experience of
10:22many people who, for example, had grade
10:23three chondromalacia, changed their
10:25training, changed their nutrition,
10:26changed their supplementation, and, of
10:28course, gave themselves time, because
10:30collagen, like all connective tissue in
10:31our bodies, will regenerate over the
10:33course of eight to 12 months. And that
10:35also explains why you go to an aesthetic
10:37medicine doctor. There's a checkup, but
10:39someone will tell you that you'll see
10:40the final result after six months, eight
10:42months, and that applies to everything,
10:44whether it's a nose job, biost implants
10:46, and so on. New from All Nutrition.
10:48Veda Lemonade plus collagen. Juzu or
10:50wild strawberry? Choose your collagen
10:53drink available at the SFD store.
10:55>> Okay. You mentioned type one collagen,
10:57type two collagen. I understand there's
10:59also type three collagen. Yes, it
11:01>> does. It supports the health of our
11:03blood vessels and organs, specifically
11:05the liver, kidneys, and the fascia
11:07inside, but also our veins and arteries
11:09. Type three helps there too.
11:10>> Okay. And this type three, where can we
11:13get it from?
11:14>> It actually occurs as a component of all
11:16other forms of collagen, because type
11:18one is found in the highest
11:20concentration in the skin of wild-caught
11:22cod, or in fish in general. Hmm.
11:24>> However, that doesn't mean there aren't
11:26type two or type three there, either.
11:27It's only, let's say, 70%to 20%to 10%of
11:31collagen. In turn, bovine collagen has
11:33the highest concentration of type 2, so
11:34if someone wanted to take care of their
11:36musculoskeletal system because they're
11:38an athlete, runner, bodybuilder,
11:39CrossFit athlete, delete as appropriate
11:41, I would consider supplementing with
11:42bovine collagen. But if we're looking
11:44for, let's say, a beauty effect,
11:46primarily—of course, this is aimed at
11:48women, but not exclusively—I would focus
11:50on type 1. And ultimately, this type 3
11:52collagen will also appear simply as an
11:54ingredient.
11:55>> Okay, now let's assume, Jakub, that I'm
11:57our viewer, I've listened to what you're
12:00saying.
12:02I go online, type in" what collagen to
12:05buy, "and a whole host of them pops up.
12:08Where should I start, if, let's say, I
12:10know I want to take this collagen, how
12:12do I choose good collagen, one that will
12:14simply help me, what should I pay
12:16attention to?
12:17>> Hmm. You know what, I would start with
12:19the absolutely basics: the dosage. For
12:22many people, well, you need to To put it
12:24bluntly, a dose of 3g is the starting
12:26point for any discussion. Personally,
12:28I'd go for 5g, you can also eat 7g of
12:31collagen, but remember that this is a
12:33bit like mobilization exercises. It's
12:36not about doing some form of yoga once a
12:38week for an hour or so. The point is
12:40that these mobilization exercises should
12:42constitute 10 minutes of each day. So,
12:44see, ultimately, over the course of a
12:46week, you'll also have about 60-70
12:47minutes, but the effect will be
12:49significantly different than if you just
12:50moved once a week and then you'd end up
12:52dying in that chair or on the sofa. It's
12:54exactly the same with collagen. So
12:56instead of choosing a 10g dose and
12:58expecting miracles after three months,
13:00it's better to simply stick to the 5g
13:02option and give yourself 8-12 months to
13:05notice changes. Let's also remember that
13:07these changes are quite subtle, so it's
13:09a good idea to take a photo now, for
13:11example, in November or October, and
13:13compare it in October a year from now.
13:15For this reason, If we look in the
13:17mirror every day, there's no way we'll
13:19notice certain things we see in the
13:21mirror day after day anyway. However,
13:23the dosage is very important. That's why
13:25I'd say we prefer powdered collagen,
13:27where we scoop it out with a ladle, a
13:29scoop, or it's in sachets. In any case,
13:32it's powdered, because the bulk weight
13:34of most capsules ends up somewhere
13:37around 650 mg, which is slightly over
13:39half a gram. So, you'd have to eat five
13:42such capsules. Well, that's rather heavy
13:44, considering other supplementation
13:46needs. So, powder, not capsule. First of
13:50all, it's about 5 g.
13:52Another issue is that it should be at
13:54least hydrolyzed collagen, and
13:56preferably collagen peptides.
13:58>> What does it mean that the collagen is
14:00hydrolyzed or in peptides?
14:01>> Well, if
14:02>> the forms of molecules,
14:04>> yes, if we have a hydrolyzate, it simply
14:06means that you've cut the train into
14:08wagons. If we're talking about collagen
14:10peptides, we're also talking about
14:12cutting them down to, let's say,
14:13compartments. So you have the whole
14:15train, then you have the train cars, and
14:17from that car you simply choose a
14:18compartment. And collagen that's not
14:20hydrolyzed and not in peptides is simply
14:22a delivered block, and it
14:23>> can be simplified to be gelatin, so in
14:25reality, it's difficult to absorb and
14:27has a significantly lower effect on
14:30fibroblasts, the structures that start
14:32using it and want to rebuild all these
14:34structures in the body.
14:36>> Powder, dose, peptide or hydrolyzate,
14:39something else.
14:40>> Y, chain length—if we have this exact
14:42length listed on the manufacturer's
14:44website in kilodaltons, that's great.
14:46The smaller the better. So, if we have
14:48information like 2000, 3000 KDA, yes, a
14:51few Daltons, that's really great. Y, and
14:54then additives, which is the element
14:56that was also mentioned in the quick
14:57shots. Does collagen work without it, or
14:59doesn't it, or does it work better? So
15:01collagen really should have its helpers
15:03. And here, an excellent supporting
15:05element is vitamin C, and in a
15:07considerable dose, let's say 200, 300,
15:10500 mg. This is a very reasonable dose
15:12that will help build healthy connective
15:13tissue. And the same goes for MSM, or
15:16methylsulfonyl ester, a source of
15:17organic sulfur, if it's hydrolyzed
15:19collagen, or even better, collagen
15:21peptides plus vitamin C plus, we're also
15:24talking about MSM and let's say vitamin
15:26A, and that's really the product you're
15:28asking about,
15:29>> okay? So, a product that's a
15:31multi-product, meaning not just collagen
15:34alone, but it would be good if the
15:36collagen we take was accompanied by
15:38vitamin C, MSMU, and vitamin A, so it
15:40would simply bind better. I understand.
15:43Exactly.
15:44>> Okay. Or we could do something like this
15:46: okay, we take nice, good quality
15:47collagen, and then simply supplement
15:49with vitamin C,
15:50>> nothing stands in the way. obstacle. If
15:52we have an option where we simply take a
15:53scoop of this powder, this powder, this
15:55powder, and throw it into a shake, mix,
15:57and drink, that's great. Just remember
15:59that consistency is key, whether it's
16:01fat loss, business expansion, or, in
16:04this case, working on connective tissue
16:06.
16:06>> Okay, but now if, say, I bought the best
16:09collagen that Jakub Maurysz recommended
16:11, right? I drink it every day, I've been
16:14drinking it for six months, but my
16:16habits, let's say, I'm not helping
16:18myself when it comes to supporting
16:20connective tissue—or, I don't know, I
16:22smoke cigarettes, I sunbathe a lot (
16:24just for cracklings), I eat sloppily, I
16:27don't exercise much, I sleep poorly—
16:29does this collagen still work, just
16:31doesn't work, or do we make it much
16:33harder?
16:34>> It does work, but it works worse and we
16:36make it harder. It all depends on what
16:38we do exactly. Because, you know, if we
16:40were to say that someone spends, say,
16:43even 400 PLN. monthly for such a beauty
16:45supplement—meaning, there's this
16:46collagen peptide, MSM, vitamin C, zinc,
16:48vitamin A, E, and so on, astaxanthin (
16:50because I'd like to talk about that soon
16:52)—but despite all this, we go to the
16:54tanning bed and tan everything to the
16:55fullest, including our faces, and so on
16:57. Unfortunately, even from the dryness
16:59of this skin, we won't get additional
17:01wrinkles. Another issue is stimulants,
17:04especially smoking. See, a person's
17:06facial expressions are often visible on
17:08their face. For example, I have crow's
17:11feet because I often smile involuntarily
17:13, and these grooves appear there.
17:15However, see, smokers
17:17>> very often have these wrinkles appearing
17:19here because of this.
17:21So, it's a habit.
17:23The more often we do it, the more it
17:25shapes our face, so I'd prefer it if
17:27there wasn't that cigarette smoke.
17:29Secondly, remember that we're also
17:31talking about free radical damage. One,
17:34you know, on Cigarette packs and other
17:36tobacco products say they contain
17:38phenarthrene, benzopyrone, and 4,000
17:40other aromatic hydrocarbons.
17:44The problem, however, is that the
17:46largest pro-oxidant in them is the
17:48hydroxyl anion radical, which also
17:50absorbs excessive amounts of iron, for
17:53example, and unfortunately, increases
17:55free radical damage, so you need
17:57antioxidants.
17:59For this reason, you could say that
18:01hydration is one thing, and here, for
18:03example, fluid intake, electrolytes,
18:05sodium, potassium, and MSM can
18:07significantly help. On the other hand,
18:09it's also about suggesting some
18:11antioxidant support, such as coenzyme
18:14Q10, PQ, and astaxanthin. Astaxanthin is
18:16probably one of the most powerful
18:18antioxidants, and it's the element that
18:20gives flamingos—interestingly, that pink
18:22color—because they eat those mollusks
18:24and shrimp, and they pack so much
18:26astaxanthin into them. They're so pink
18:28they turn.
18:29But for our heart and vascular health,
18:31it's great. There are research results
18:34showing that a dose of 4 to 8 mg of
18:36astaxanthin restores the skin's youthful
18:38appearance after a few weeks. We get the
18:40same thing when we combine acetylated
18:42elcysteine, also known as NA. This dose
18:44is about 1.5 mg of NA per day, plus
18:46astaxanthin, plus vitamin C. It's a
18:48bombshell, and we have tons of research
18:50results showing exactly what the skin
18:52looked like before and what it looks
18:54like now.
18:54>> Okay, Kuba, because listening to myself
18:56, it turns out that you don't need 400
18:59PLN for beauty supplements, but only
19:011000 PLN. I don't think that with such a
19:03very, very, very condensed stack of 400
19:05PLN, you're really getting a full meal
19:07out of literally three products.
19:09>> Okay, but as we know, supplements aren't
19:11enough, and now the question is, is
19:13there anything we can just throw on our
19:15plate and eat regularly to support
19:17collagen production, and even the
19:19collagen we take in supplement form?
19:21>> Yes, definitely.
19:23First of all, It's all about red meat,
19:26and not just lean sirloin, but also the
19:28cheaper versions, like ribeye steak,
19:30pork loin, or even power soups, soups
19:32that are cooked with chicken feet or
19:35marrow bones.
19:37It's like Grandma's broth, and it's a
19:40very thick, very nutritious jelly-like
19:42suspension.
19:43It has to be cooked for about 8-12 hours
19:46over low heat so that the collagen,
19:48glycine, and other ingredients,
19:50including glutamine from the bones, cook
19:52out.
19:54What's cool is that it looks a bit like
19:56a witch's soup. It's autumn and
19:58Halloween right around the corner, so it
20:00looks great. Chicken feet, on the other
20:02hand, are very cheap. It's probably 3
20:04złoty per 100 grams, so 30 złoty per
20:06kilogram isn't really a mind-blowing
20:08price. We throw in a few of those.
20:10Chicken feet. We throw in these sawn-off
20:13beef bones, a chunk of beef broth, and
20:15then the carcasses, and we really make a
20:17great contribution when it comes to
20:19collagen building.
20:21It's not the same as hydrolysate or
20:23collagen peptides. However, it's just
20:26such a daily addition, and we could
20:28drink even a 150 or 200 ml cup of such a
20:31base to also boost the amount of
20:33collagen in the body.
20:34>> Okay, Kuba, because now you've said that
20:36, well, collagen, you said fish. I
20:39understand there's also bovine collagen
20:41, right? Because you've already talked a
20:43lot about the peptides, so to speak,
20:45from wild-caught cod. And this bovine
20:46collagen is also good because it can
20:48also be found on the market.
20:49>> Well, yes, we mentioned that this bovine
20:51collagen will be valued primarily by
20:53athletes who, simply because of the
20:55constant damage to their musculoskeletal
20:57system, will have more stress on the
20:59ankle joint, the joint. Knee, hip joint
21:01, and so on. Discs, intervertebral
21:03spaces. It's really worth considering
21:05all of this here too. However, for
21:07athletes, remember, it's not just about
21:10spine extension. So sometimes we talk
21:12about this position, like pulling the
21:14pelvis up to straighten the spine a bit
21:16, hanging on a bar, just to slightly
21:18pull these structures in, engaging in
21:20breathing along the para-rib-to-rib path
21:22, but above all, hydration and that type
21:25II collagen. There are also bovine
21:27collagens on the market, and you don't
21:28need to do any, I don't know, research.
21:30You simply type" bovine collagen "and
21:33the product pops up. Although, remember
21:35that some elements on the internet are a
21:37bit overdone, so you know better.
21:39Some marketing issues, some AdSense or
21:42what
21:42>> not, well, of course we have SEO, we
21:43have keywords, we can type that
21:45something is bovine collagen and
21:46position ourselves for that phrase, and
21:48It's not bovine collagen.
21:49>> Exactly. So you have to click and read
21:51if it actually says it's bovine collagen
21:53anywhere.
21:53>> And here we come to the same point,
21:55which is more like a sachet, yes, in
21:57powder form, more like 5g hydrolyzed.
22:00>> Exactly. Yes. Okay, Kuba, so now you
22:03said yes, fish is bovine, but what about
22:06people who are, for example, vegetarians
22:08or vegans? How can they support collagen
22:11production naturally?
22:12>> Well, I'm sorry. They're just full of
22:15>> [ __ ].
22:16>> Well, I would say so.
22:18I mean, you could take some amino acid
22:20mixtures that our body uses, but it's
22:23like, you know, creating creatine on the
22:25fly from amino acid products.
22:27Well, unfortunately, this is a major
22:29hurdle, which is why I don't hide the
22:31fact that throughout all my 20 years of
22:33work, I've always said that a vegan diet
22:35is a huge hurdle. I also understand all
22:37these vegetarian variants, for example,
22:39the lacto-vegetarian diet, which allows
22:41the consumption of dairy products, so we
22:43have beetroot, we have Mozzarella,
22:45cottage cheese, Parmesan, and so on.
22:47Lacto-ovo-vegetarian, meaning
22:49protein-based products and eggs. And
22:52that's great. There's a pescatarian diet
22:54, which allows for the consumption of
22:55fish. M is a post-vegetarian diet,
22:58meaning we have poultry, and so on, and
23:00so forth.
23:01>> Okay. So, I understand that we go to
23:03Google and type in" vegan collagen. "I
23:06guarantee you, because I checked, you'll
23:08see vegan collagens. I understand that
23:10these are inventions that even someone
23:12who's been in this industry for a long
23:13time can't understand. I'd
23:15>> even like to see who came up with this
23:17idea, because collagen is a typical
23:19animal protein, so if someone invents
23:20plant-based collagen, in my opinion,
23:22we're talking exclusively about a
23:24mixture of amino acids. Which, de facto
23:26, are neither peptides nor were they
23:28created through
23:29>> hydrolysis. To put it more realistically
23:31, what can a person actually gain from
23:34collagen supplementation? And what do
23:36dietary supplement manufacturers '
23:38advertisements overpromise? Because, as
23:40you said, there are a lot of dishonest
23:42producers on the market.
23:44>> You know what, I generally believe that
23:46advertising is a trade lever, and here,
23:48many producers will promise pie in the
23:51sky. So, again, everyone will tell you
23:53that studies have shown
23:54>> rejuvenation and joint reconstruction.
23:56These are the terms where, you know, if
23:58you type in, you know, collagen, you'll
23:59see those bullet points next to the
24:01product, and that's what's often
24:02promised. Can collagen rejuvenate us or
24:04help rebuild joints?
24:05>> Yes, it can. You just have to consider
24:08that it's an ongoing process. Everything
24:10also depends on the dosage, and above
24:12all, it depends on our lifestyle. We
24:14need to know that collagen
24:15supplementation is the icing on the cake
24:17. And as we've said, if we drink alcohol
24:19, smoke cigarettes, or subsist on
24:21instant noodles and jam sandwiches, well
24:23, sorry, but it's actually going to be
24:24difficult to achieve this overall
24:26physiological effect, because, as we
24:28know, even Salomon doesn't pour from
24:30empty. However, if we remember that
24:32we're maintaining proper hydration and a
24:34balanced caloric diet, and consuming
24:36unprocessed foods, which are, strictly
24:38speaking, richer in these vitamins and
24:40minerals, namely zinc and vitamin C, as
24:42we mentioned earlier, then collagen
24:44supplementation, consistently
24:46implemented over a few months, will
24:48definitely yield positive results. And
24:50here, listen, I can even tell you about
24:52my mother, Mariola, who, some time ago,
24:55started complaining about her knees.
24:57Even there, her knee was swelling,
24:59according to Łąkotek, and so on. And for
25:01eight months, she's actually been
25:03supplementing collagen. After three
25:05months, she said her knee was much
25:06better. After six months, she said it no
25:09longer hurt. And actually, we've seen a
25:11tangible effect. Obviously, there's n =
25:131 here. Right? And it can't be that my
25:15mom is living proof and, you know, she's
25:17supposed to be some kind of collagen
25:19ambassador just because her knee no
25:21longer hurts. But it's clear that if
25:23you're experiencing these consistent
25:25changes, the connective tissue can cope
25:27.
25:28>> To simplify what you said today, in your
25:30opinion, should everyone over 30
25:32consider collagen supplementation? Isn't
25:34age itself a determinant of why we
25:36should supplement, and we should answer
25:38the question, for example, why should I
25:40supplement collagen?
25:41>> Mhm. You know what, I think it's firstly
25:43a matter of awareness of the need, and
25:45secondly, a matter of our appearance.
25:47Because as we know, there are people who
25:48are, say, 35 or 37 years old, and you
25:50wouldn't give them that much, right? And
25:52that's true in both cases, right? So you
25:54can look 25, or you can look 45. Well,
25:56I'd say everyone has their own needs. If
25:59someone believes they should cultivate
26:01their appearance and maintain it, then
26:03collagen supplementation is definitely a
26:05great idea. However, if someone doesn't
26:08have that need, or decides they have
26:10other ideas on how to spend 400 złoty,
26:12or simply doesn't have 400 złoty in
26:14their wallet, then we can go with a kind
26:16of collagen basic, meaning just drink
26:18broths, because it's definitely cheaper
26:21. And let's say for 30 złoty you can
26:23make a whole pot of soup that will last
26:26you, let's say, 10 days, for example, no
26:28, in small 150 ml portions. And then, de
26:31facto, if you freeze it all and portion
26:34it out, you have a kind of collagen, an
26:36economical, light version. Exactly.
26:39>> You mentioned collagen powder, you
26:40mentioned collagen in capsules, and if
26:42we were to create a mini ranking, we'd
26:44say powder—I understand it's the highest
26:47, capsules are the lowest, but there are
26:49two other forms of collagen we haven't
26:51mentioned yet that are very popular:
26:53collagen shots
26:54>> and collagen gummies. How would we
26:56classify them in terms of hierarchy?
26:59Both forms are generally frowned upon
27:01because the shot implies a ready-made
27:03form, which requires the addition of
27:05more antioxidants and other ingredients
27:07that are supposed to act as, well,
27:09preservatives, right? So, they're
27:11supposed to bind the form together.
27:13However, any reliable dietary supplement
27:15manufacturer will tell you they're able
27:18to maintain some level of quality and
27:20structure for some time, but it's a
27:22slippery slope. So, let's say, if this
27:24product has been sitting for three
27:26months since its production date, the
27:28amount drops slightly, then drops even
27:30further, and then, of course, three or
27:32so months before expiration, we have
27:34super mega-giga promotions where, de
27:36facto, let's say, 20-30%of the declared
27:38value is already present. So I would
27:41avoid such" ready-to-drink "forms.
27:43However, gummies, well, that's silly.
27:46See, collagen in the form of gummies,
27:48we're resorting to this dose again. Well
27:50, in this gummy, you can't maintain the
27:52entire structure with collagen.
27:55Especially since
27:56>> gummies are gelatin, and collagen, as we
27:58mentioned, the more it's in the form of
28:00peptides and those kilodaltons (the
28:01chain length is shorter), the less
28:03gelling it is. So how much collagen can
28:05you put in per gummy? 300 mg, so you'd
28:07have to eat 10 gummies to get, say, 3 g
28:10of this collagen peptide, probably
28:12including 10 g of sugar. And that's
28:15really where we're at. And finally, when
28:17it comes to the collagen hierarchy,
28:19we've said collagen: fish collagen,
28:21marine collagen, beef collagen, we also
28:23have pork collagen, and vegan collagen.
28:25So if you could classify them from yen
28:27to pi, what would your cancer look like
28:29?
28:29>> Well, vegan collagen would be number pi
28:32, right? Then it
28:34>> would probably be pork collagen. Marine
28:36collagen. What does marine mean?
28:38>> Well, I'm just telling you the collagens
28:39I listed because I found them on Google
28:41.
28:41>> Okay, fine. I have no idea what it is.
28:43Maybe" marine "simply means fish. Maybe
28:46that's an option. If so, I'd put it in
28:48number one and beef collagen in number
28:50two.
28:51And well, folks, that's it for the
28:53dietary zero. Let me know in the
28:55comments if you liked this episode and
28:56what your ideas are for future episodes
28:58, as this is one of the episodes you've
29:00been asking for. We're signing off.
29:02Jakub Mauric was with me. My name is
29:03Dominik Kwiatkowski. See you in the next
29:05episode of Dietetyczny Zero. Hi.
29:18Click on one of the recommended videos
29:20to watch the best productions from
29:22Channel Zero.

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