Collagen is a popular protein supplement, mixed daily into smoothies and coffees to improve skin elasticity, reduce wrinkles and for healthier hair and nails.

Though current research is not extensive, some recent studies have suggested oral supplementation with Collagen Hydrolysate can contribute to better skin, hair and nails in adults.

For example, a 2021 systematic review and meta-analysis in the International Journal of Dermatology on hydrolysed collagen's effects on skin ageing in 1,125 women aged 20-70 over 90 days showed effectiveness in improving skin hydration, elasticity and wrinkles.¹

Another study in the Journal of Cosmetic Dermatology from 2017 concluded that the daily ingestion of collagen peptides increased nail growth and improved brittle nails in conjunction with a notable decrease in the frequency of broken nails.²

Finally, some studies from 2012 and 2023 in the NIH have suggested that because collagen is high in Proline (the most important amino acid for keratin production) it could also improve hair health and reducing thinning.³,⁴

References:

1. https://pubmed.ncbi.nlm.nih.gov/33742704/

2. https://pubmed.ncbi.nlm.nih.gov/28786550/

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10240182/

4. https://pubmed.ncbi.nlm.nih.gov/23198010/

Studies have shown that daily supplementation with collagen peptides may allow faster recovery times post-exercise and reduce damage to muscles and joints.

For example, a systematic review of studies, published in the Journal of the International Society of Sports Nutrition in 2023, concluded on the positive effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise.⁵

Another study in the Journal of Amino Acids from 2021 details a randomised crossover trial in untrained middle-aged men. Supplementation with collagen peptides reduced post exercise muscle soreness and fatigue and increased muscle strength 2 days after the exercise bout.⁶

References:

5. https://pubmed.ncbi.nlm.nih.gov/37133292/

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8521576/

Numerous studies have explored the potential benefits of collagen supplementation for joint health and addressing conditions like osteoarthritis. We explored a few notable examples.

In a 2013 study published in the Journal of the International Society of Sports Nutrition, it was discovered that a daily intake of 40mg of non-hydrolyzed type II collagen resulted in enhanced knee joint extension and decreased discomfort during rigorous physical activity.⁷

Additionally, in a study conducted in the USA over 24 weeks, athletes reported improved joint comfort when they incorporated a dietary supplement containing hydrolysed collagen into their regimen.⁸

A 2019 systematic review and meta-analysis published in the Journal of Orthopaedic Surgery and Research analysed several clinical trials. The meta-analysis concluded that collagen peptide supplementation had a positive effect on knee osteoarthritis symptoms, including reduced pain and improved joint function.⁹

References:

7. https://pubmed.ncbi.nlm.nih.gov/24153020/

8. https://pubmed.ncbi.nlm.nih.gov/18416885/

9. https://pubmed.ncbi.nlm.nih.gov/37717022/

Collagen may improve digestion and gut health by strengthening the gut lining and improving the gut microbiota.

Research published in the Journal of Agricultural and Food Chemistry in 2019 explored the potential influence of collagen peptides on gut microbiota composition. The study found that collagen peptides had a positive impact on gut microbiota diversity, which is associated with better digestive health.¹⁰

A study published in JMIR Formative Research in 2022 examined the impact of collagen peptides on gut-related symptoms. Participants who consumed collagen peptides experienced improvements in digestive symptoms, such as bloating and abdominal discomfort.¹¹

Another study in the Journal of Functional Foods from 2020 also demonstrates the positive effect of a high-collagen peptide diet on the gut microbiota and short-chain fatty acid metabolism. This suggests that supplementing with collagen can help improve the break down of MCTs for energy.¹²

References:

10. https://www.sciencedirect.com/science/article/pii/S0924224420307391

11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9198822/

12. https://www.sciencedirect.com/science/article/pii/S1756464620305028

L-Theanine may improve stress and anxiety management. It induces relaxation by boosting calming neurotransmitters like GABA, reducing anxiety symptoms, and promoting restful sleep. It is popularly used alongside caffeine to counteract the jitters and anxiety resulting from higher caffeine consumption. Caffeine and L-Theanine can work in combination for a balanced and jitter-free boost in energy and focus.

A 2022 study in the Journal of Food Science and Human Wellness reviews the various human and animal trials done on L-Theanine showing how it acts as a buffer to stress and anxiety.

In addition, a 2021 study suggested L-Theanine promoted relaxation in the brain and a calming response to acute stress challenges.

Finally, a study in The Journal of Physiological Anthropology suggested L-Theanine has anti-stress properties, reducing blood pressure in human trials.

39.https://www.sciencedirect.com/science/article/pii/S2213453021001324

40. https://pubmed.ncbi.nlm.nih.gov/34562208/

41. https://pubmed.ncbi.nlm.nih.gov/23107346/

L-Theanine, an amino acid found in tea leaves, is known for its potential to enhance focus, attention, and increase mental clarity. It is well-studied for its improved cognition and neuroprotective effects, and particularly its effect on reducing jitters and crashes when taken in combination caffeine.

A 2021 systematic review of the cogntive-enhancing outcomes of combining L-Theanine and Caffeine highlighted sustained attention and overall cognition as potential benefits. It was shown to be particularly beneficial for individuals with ADHD.³⁷

Another study in Japan highlights that L-Theanine may improve attention in tasks and enhance working memory as well as executive functions.³⁸

Finally, a study in the Journal of Functional Foods "evidently demonstrated that L-Theanine has a pronounced effect on attention performance and reaction time response in normal healthy subjects".³⁹

37. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8794723/

37. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8080935/

38.Research Gate

MCT (Medium-Chain Triglyceride) Oil is healthy fat, often derived from coconuts, known for its potential benefits in enhancing energy and metabolism. It is quickly converted into ketones used as fuel by the body, which is why it is favoured by athletes and those looking to boost physical performance. It contains no carbohydrates so is popularly used in the ketogenic diet.

A 2022 review of MCTs in the Journal of Food Science Technology concludes that MCTs metabolise into quick energy without fat accumulation, making them valuable for reducing calorie content in foods and aiding in obesity management.²⁷Further study is needed to understand their impact on cholesterol and potential adverse effects from excessive consumption.

A 2009 study in the Journal of Nutritional Science and Vitaminology discovered that athletes who consumed 6 grams (approximately 1.5 teaspoons) of MCT oil before exercise experienced lower perceived exertion levels during both moderate and high-intensity workouts, indicating a reduced sense of effort during physical activity.²⁸

Another study in 2018 found that a diet with Medium Chain Triglycerides improves exercise performance in high temperatures by boosting mitochondrial function.²⁹

References:

27. https://pubmed.ncbi.nlm.nih.gov/35761969/

28. https://pubmed.ncbi.nlm.nih.gov/35761969/

29. https://pubmed.ncbi.nlm.nih.gov/19436137/

MCT (Medium-Chain Triglyceride) oil has been associated with potential cognitive benefits, including improved mental clarity, focus, and memory. The rapid conversion of MCTs into ketones can provide an alternative energy source for the brain, which may support cognitive function.

A 2020 study in the Journal of Physiology & Behavior showed that after 2-3 weeks of supplementation in young adults, 12g of daily MCT ingestion enhanced performance in
46 cognitive tasks, when compared to a placebo group taking a carbohydrate gel.³⁰

Many more studies as recent as 2023 have been done specifically on older adults without cognitive impairment as well as those with Alzheimer's.³¹,³²,³³ They have repeatedly shown positive cognitive benefits of daily MCT supplementation, including improved memory and better performance in a range of mental tasks.

References:

30. https://pubmed.ncbi.nlm.nih.gov/33220329/

31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8919247/

32. https://pubmed.ncbi.nlm.nih.gov/37248908/

33.https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-022-03521-6

MCTs (Medium-Chain Triglycerides) may boost metabolism by increasing energy expenditure, supporting fat oxidation, and reducing appetite, potentially aiding in weight loss and management. Their rapid conversion into ketones offers a unique source of energy that may enhance metabolic function.

A 2021 human trial on women supplementing with MCTs for 45 days led to a twofold decrease in fat mass and an increase in muscle mass.³⁴

In addition, a meta-analysis in the Journal of the Academy of Nutrition and Dietetics showed benefits of MCTs for weight loss due to them being a calorie-efficient way to enhance ketone production.³⁵

Finally, a study in The American Journal of Clinical Nutrition showed MCTs lead to great energy expenditure than long-chain triacylglycerols such as olive oil. It concluded that MCTs are a better source of fats for weight loss.³⁶

References:

34. https://pubmed.ncbi.nlm.nih.gov/36647097

35. https://pubmed.ncbi.nlm.nih.gov/25636220/

36. https://pubmed.ncbi.nlm.nih.gov/18326600/

Lion's Mane is known as the 'smart mushroom', popularly used to improve focus and cognitive health. It has been shown to stimulate the production of the Nerve Growth Factor, a protein that can help the growth of new brain cells in your hippocampus, a part of the brain associated with learning and memory.

A 2018 Behavioral Neurology study highlighted Lion's Mane's potential to promote brain and nerve health by inducing nerve growth factor.²⁰ The review suggested therapeutic applications in conditions like stroke, Parkinson's disease, Alzheimer's disease, and depression, though clinical translation is complex.

In another study published in 2023 in the Journal of Neurochemistry, researchers from the University of Queensland in Australia tested Lion's Mane compounds on hippocampal neurons, resulting in enhanced neuron growth and connectivity.²¹ Memory tests on mice given these extracts showed improved spatial memory, indicating potential cognitive benefits.

Finally, a human study from 2009 in the NIH showed supplementing with Lion's Mane having significant improvements in dementia rating scales for those with cognitive decline. Cognition improved over time but declined after four weeks of discontinuation, remaining above the control group's levels.²²

References:

20. https://pubmed.ncbi.nlm.nih.gov/29951133/

21. https://pubmed.ncbi.nlm.nih.gov/36660878/

22. https://pubmed.ncbi.nlm.nih.gov/18844328/

Coconut Water is known for its excellent hydration properties. Packed with electrolytes like potassium and sodium, it helps replenish lost fluids and maintain optimal hydration levels in the body. Its natural composition makes it a healthy and effective choice for staying hydrated.

A study in the Journal of the International Society of Sports Nutrition compared coconut water to carbohydrate-based sports drinks, showing they both improved hydration and physical performance in men.⁴²

Another study suggested that coconut water was better than plain water for rehydration after exercise.⁴³

References:

42. https://pubmed.ncbi.nlm.nih.gov/22257640/

43. https://pubmed.ncbi.nlm.nih.gov/17883020/

Coconut Water contains antioxidants like vitamin C and various phytochemicals, which can help combat free radicals in the body. These antioxidants neutralise harmful free radicals, reducing oxidative stress and cellular damage. Regular consumption of coconut water may contribute to overall health and support the body's natural defence mechanisms against oxidative damage.

A study highlighted the antioxidant properties of coconut water and its contribution to fighting free radicals in the body.⁴⁴

Further animal studies suggest that coconut water's antioxidants can neutralise harmful free radicals, reducing oxidative damage. It lowered blood pressure, triglycerides, and insulin levels. ⁴⁵,⁴⁶

References:

44. https://pubmed.ncbi.nlm.nih.gov/24141413/

45. https://pubmed.ncbi.nlm.nih.gov/22449517/

46.https://www.sciencedirect.com/science/article/abs/pii/S0378874114003341

Coffee is one of the most extensively studied dietary components in the world. Numerous research studies have investigated its health benefits. Some of the well-documented effects of coffee consumption include increased alertness and cognitive benefits. Strong coffee, with its high caffeine content, can temporarily boost cognitive performance by increasing alertness, improving concentration, and enhancing mood.

A 2020 study in Nature examined the impact of coffee on cognitive function using EEG and graph analysis. Coffee consumption resulted in more efficient brain network connectivity and significantly improved executive function.⁵⁰

Another review in Neuroscience & BioBehavioural Reviews highlights caffeine's effectiveness in enhancing basic cognitive functions at doses up to 300 mg and the corresponding variable ergogenic effects on physical performance.⁵¹

References:

50. https://www.nature.com/articles/s41598-021-93849-7

51. https://www.sciencedirect.com/science/article/pii/S0149763416300690

Caffeine is a well-known ergogenic aid and is commonly used by athletes to improve physical performance. It can enhance endurance, strength, and power, as well as reduce perceived effort during exercise. The effective dose varies among individuals, but typical doses range from 3 to 7 mg per kilogram of body weight consumed about an hour before exercise.

A 2019 systematic review in Nutrients highlights the effects of caffeine intake on sports performance in men and women. Caffeine produced benefits for aerobic performance and fatigue levels in both genders, with notable ergogenic effects in terms of power, total weight lifted, and sprint performance.⁵²

In addition, a 2021 study in the Journal of the International Society of Sports Nutrition. It states that caffeine supplementation can acutely improve exercise performance in various aspects, including muscular endurance, strength, sprinting, jumping, and aerobic endurance. The recommended caffeine dosage for enhancing performance is 3–6 mg/kg of body mass, with lower doses potentially effective. Timing depends on the caffeine source, but 60 minutes pre-exercise is commonly used.⁵³

Finally, a 2022 review in Science & Sports concluded that Caffeine supplementation is effective in improving an athlete's reaction time and agility. Agility improves with a caffeine dose of 3 mg/kg of body mass, while reaction time improves with a dose of 6 mg/kg of body mass.⁵⁴

References:

52. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835847/://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835847/

53. https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4

54. https://www.sciencedirect.com/science/article/abs/pii/S0765159722000934

Coffee is a rich source of antioxidants, which are compounds that help protect the body from oxidative stress and damage caused by free radicals. Some of the key antioxidants found in coffee include chlorogenic acid, caffeic acid, and melanoidins. These antioxidants have been linked to various potential health benefits, such as reducing the risk of chronic diseases like type 2 diabetes, Parkinson's disease, and certain types of cancer.

A study in Molecules highlights how coffee is a major source of dietary antioxidants, with its complex components showing potential for scavenging free radicals and triggering antioxidant gene expression, both in vitro and in animal/human studies.⁵⁵

Another study in Nutrients demonstrates that coffee contains bioactive polyphenols with potential health benefits, including reduced colon cancer risk. The study showed enhanced anti-inflammatory effects and reduced cytotoxicity, suggesting that coffee consumption may provide antioxidant and anti-inflammatory properties.⁵⁶

Finally another study in Molecules highlights the growing research on coffee's potential protective effects against oxidative stress and chronic diseases, focusing on its bioactive compounds like caffeine, chlorogenic acids, and diterpenes. Examining 26 dietary intervention studies, the findings suggest that coffee consumption may increase glutathione levels and protect against DNA damage, especially with regular intake.⁵⁷

References:

55. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6270823/

56. https://www.mdpi.com/2072-6643/13/12/4368

57. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6274123/