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- - - - Here's the vitamin C catch: Your body cannot effectively produce collagen without the antioxidant. Vitamin C is actually able to promote fibroblast production, tend to damaged collagen DNA, and regulate collagen synthesis, or the pathway in which collagen is made. "Vitamin C is a key cofactor in the synthesis of collagen and elastin, [which helps] give your skin that plump and youthful appearance," says Keira Barr, M.D., dual board-certified dermatologist.*
      - But it goes a step further, too, as vitamin C can also take on a protective role. (As if it hasn't done enough already!) Vitamin C stabilizes the collagen you already have thanks to its antioxidant properties, which can help neutralize free radical damage, a main source of collagen degradation and DNA damage.*
      - Vitamin C helps to promote Collagen
      - Yes, you can take collagen and vitamin C together. In fact, doing so will likely boost your skin health even more than if you just took one of the supplements on its own.
    - - do you need all 5 types of collagen
        
        Which collagen is considered best? Collagen is an amazing health supporter in general, but the collagen that is "best" for you can depend on your health goals since different types of collagen can support different areas.
      - there are actually 28 types
      - 5 most common types are type 1, type 2, 3, 5 and 10
      - Type I
        
        What is type 1 collagen? Without a doubt, type I collagen is the most abundant protein found in humans (and in all vertebrates).
        
        Type I or type 1 collagen is the strongest type of collagen. If you're looking for a collagen for supporting skin health, type 1 is a top choice since it's literally a building block of the skin. Generally speaking, our collagen production naturally decreases as we age, which is why many people are turning to collagen supplements featuring type 1 collagen to support healthy skin.
        
        Type 1 collagen, for example, can be found in supplements featuring bovine or fish collagen. These also generally feature certain amino acids, including proline, glycine and hydroxyproline.
        
        Fish or marine collagen generally demonstrates increased absorption rates and bioavailability due to the smaller particle size of fish collagen peptides. Egg collagen, which is located in the whites and shells of eggs, contains mostly type I collagen, but also can feature other types of collagen, including collagen type X.
        
        Critically, collagen types I and III are the major components of skin, hair, nails, muscles, tendons, ligaments, bones, gums, teeth, eyes and blood vessels. Together, these two types of collagen constitute more than 90 percent of the collagen found in the body.
        
        They are composed of amino acids that support growth, maintenance and repair of the body with typically high amounts of the amino acids glycine and proline plus hydroxyproline and hydroxylysine, all of which are found in muscle and skin.
      - Type 2
        
        What is collagen type ll? Type 2 collagen is the major collagen found in cartilage. Cartilage is connective tissue that protects the ends of long bones at the joints. It's also a structural component of the ear, the nose, the bronchial tubes, the rib cage and more.
        
        Since type ll collagen helps to form the cartilage that protects our joints, it's no wonder that this variety of collagen is often known for supporting healthy joints.
        
        Supplements featuring chicken collagen, such as chicken bone broth protein powder, can be great supplements featuring type II collagen. Chicken collagen also inherently features chondroitin sulfate and glucosamine sulfate, which are both popular for supporting healthy joints.
        
        Chicken collagen also contains hyaluronic acid, a gel-like substance that hydrates the skin and hair, fills the eyes, surrounds tissues around our nerves and is contained in the synovial fluid between our joints. It lubricates and cushions joints, while serving as a shock absorber in the joints.
        
        Type II collagen can also support healthy, normal chondrocytes — small cells found within the cartilage of joints.
      - Type 3
        
        Type III is a fibrillar collagen and is a major component of our skin and organs. In the body, type collagen is often found in the same locations as type l.
        
        Like type l, it is often in supplements designed to support healthy skin. Bovine collagen, which is derived from the muscles, bones and skin of cows is another collagen supplement option that features mainly types l and lll collagen. These are two of the most abundant types of collagen in the human body.
        
        Type III collagen frequently works in tandem with type I collagen and is in bone, cartilage, bone marrow and connective tissue.
      - Type V collagen is one of the minor collagen components, forming interstitial collagen fibers — along with type I collagen — and plays a significant role in regulating the development of collagen fibers of connective tissue. Type V collagen co-exists with type II collagen in joint cartilage, while supporting healthy collagen fibers of type II collagen.
        Type V collagen also functions to create the cells of a pregnant women's placenta, which is the organ that attaches to the lining of the womb. Type V collagen also helps to form cell surfaces and hair.
      - Collagen type X (which is generally found in eggshell membrane collagen) is a protein typically present in normal joint cartilage. Overall, type X collagen is described as a “network-forming collagen.”
        Ancient Nutrition's eggshell membrane collagen is the only type of collagen backed by human clinical studies, and it can deliver proven results for the body. For example, it reduces joint discomfort rapidly (7 days), continuously (30 days) and persistently (90 days). It improves the appearance of crow’s feet after 4 weeks and skin tone after 8 weeks. It promotes healthy hair thickness and growth with a reduction in hair breakage
      - Collagen peptides
        
        Collagen peptides are made by breaking down whole collagen proteins into smaller pieces. When taken by mouth, collagen peptides seem to build up in the skin and cartilage. This might help improve some skin and joint conditions.
        
        A main difference between collagen vs. collagen peptides is that collagen peptides are generally more bioavailable – they are better absorbed into the bloodstream because they are much shorter chains of amino acids than collagen and gelatin. Because they’re fully hydrolyzed and therefore shorter, collagen peptides are more readily broken down into a form that can enter the bloodstream upon digestion. To put it simply, collagen peptides are the more broken down form of collagen.
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  - - - During exhaustive exercise, muscle damage occurs and oxidative stress increases (8 Trusted Source).
      - This causes athletes to experience muscle soreness and pain, which can hinder athletic performance and training.
      - MSM can naturally speed muscle recovery after intense exercise by reducing inflammation and oxidative stress.
      - A study in 18 men showed that taking 50 mg of MSM powder per kg of body weight for 10 days significantly reduced exercise-induced muscle damage and increased antioxidant activity following an 8.7 mile (14 km) run (9 Trusted Source).
      - It may also be beneficial for reducing pain after prolonged exercise.
      - In one study, 22 healthy women received 3 grams of MSM or a placebo per day for three weeks leading up to a half marathon. The MSM group reported less muscle soreness and joint pain than the placebo group (10 Trusted Source).
      - Another study found that athletic men taking 3 grams of MSM daily for two weeks had lower levels of IL-6 and less muscle pain after intense resistance exercise (11).
    - - The anti-inflammatory properties of MSM are well documented by scientific research.
      - It’s believed that MSM inhibits NF-kB, a protein complex involved in inflammatory responses in your body (4 Trusted Source).
      - It also reduces the production of cytokines such as tumor necrosis factor alpha (TNF-ɑ) and interleukin 6 (IL-6), which are signaling proteins linked to systemic inflammation (5 Trusted Source).
      - Additionally, MSM can increase levels of glutathione, a potent antioxidant produced by your body.
      - For example, supplementing with MSM significantly reduced inflammation in mice with stomach ulcers by inhibiting the release of inflammatory cytokines including TNF-ɑ and IL-6, as well as increasing glutathione levels (6 Trusted Source).
      - Another study in 40 physically active men showed that taking 3 grams of MSM before exhaustive exercise decreased the release of inflammatory cytokines and prevented the over-stress of immune cells, compared to a placebo (7 Trusted Source).
  - - - MSM is used as a source of sulfur for amino acid formation. It's suggested that MSM inhibits changes in joints and could inhibit inflammation through a variety of mechanisms. When used both topically and orally, MSM is effective in reducing osteoarthritic pain. It was shown to significantly reduce symptoms of osteoarthritis such as pain and swelling.
      - Different studies confirmed that the sulfur contained in MSM:
        
        Can help with skin problems: (rosacea, acne, dermatitis, eczema)
        
        When used topically can help with better wound healing
        
        Can increase the synthesis of collagen and keratin
        
        Increases joint mobility
        
        Reduces the occurrence of muscle cramps
        
        Helps with liver function and eliminates heavy metals from the body
        
        Reduce muscle soreness associated with exercise
      - An easy way to increase the intake of sulfur in the body is to take dietary supplements with MSM
- - - - no known interactions.
  - - - Serious Interactions of Magnesium Citrate include:
        
        dolutegravir
        
        doxycycline
        
        eltrombopag
        
        lymecycline
        
        minocycline
        
        oxytetracycline
        
        potassium phosphates, intravenously
        
        tetracycline
        
        demeclocycline
      - Moderate Interactions of Magnesium Citrate include:
        
        ciphrofloaxin
        
        deflazacort
        
        fleroxacin
        
        gemifloxacin
        
        levofloxacin
        
        moxifloxacin
        
        norfloxacin
        
        ofloxacin
        
        penicillamine
        
        sodium phosphates, intravenously
        
        vitamin D
  - - - no known interactions
- - - - However, long-term use at very high doses (such as the dosages used for laxatives and antacids, which may be as high as 5,000 mg/day) may cause magnesium toxicity. Symptoms of magnesium toxicity include
        low blood pressure, nausea and vomiting, facial flushing, irregular heartbeat, cardiac arrest
      - Ask a doctor or pharmacist if it is safe for you to take magnesium citrate if you have other medical conditions, especially:
        
        kidney disease;
        
        a sudden change in bowel habits that has lasted longer than 2 weeks;
        
        stomach pain, nausea, vomiting; or
        
        if you are on a low-magnesium or low-potassium diet.
      - It is not known whether magnesium citrate will harm an unborn baby. Do not use this medicine without a doctor's advice if you are pregnant.
        It is not known whether magnesium citrate passes into breast milk or if it could harm a nursing baby. Do not use this medicine without a doctor's advice if you are breast-feeding a baby.
      - Stop using magnesium citrate and call your doctor at once if you have:
        
        no bowel movement within 6 hours after taking the medicine;
        
        pain with bowel movements, rectal bleeding;
        
        watery diarrhea, nausea, vomiting, severe stomach pain;
        
        painful or difficult urination;
        
        flushing (warmth, redness, or tingly feeling);
        
        a light-headed feeling, like you might pass out;
        
        weak or shallow breathing, slow heartbeats; or
        
        muscle weakness, increased thirst.
      - Common side effects may include:
        
        loose stools, diarrhea, stomach cramps;
        
        upset stomach;
        
        dizziness; or
        
        increased sweating.
      - People who should avoid magnesium citrate include those who have:
        
        A heart condition
        
        A bowel obstruction
        
        Low calcium levels
        
        Low sodium levels
        
        Myasthenia gravis
        
        Neuromuscular disease
      - Those who are dehydrated or on a low-magnesium diet should also avoid magnesium citrate.4
      - Some people may experience diarrhea, nausea, and abdominal cramping when taking magnesium citrate supplements. If this happens, discontinue or reduce your dosage until these symptoms disappear.
  - - - Other side effects include:
        
        Swelling
        
        Fatigue
        
        Difficulty concentrating
        
        Insomnia
        
        Headache
      - Don't take any chances if you are pregnant or breastfeeding. Doctors don't know enough about the safety of MSM in these circumstances.
      - MSM supplementation is generally recognized as safe. Several clinical trials have proven MSM to be well tolerated with few side effects. Some have reported gastrointestinal symptoms like bloating, diarrhea, or nausea.
  - - - Collagen is considered to be well tolerated with no major side-effects. Minor side-effects include:
        
        rashes.
        
        mild diarrhoea
        
        a feeling of heaviness in your stomach
      - is too much collagen bad for your kidneys
      - is taking collagen bad for your liver
      - do you need to take collagen on an empty stomach
      - do collagen peptides make you poop
- - - - Synthesizing collagen, an important protein
      - Healing wounds
      - Repairing and maintaining cartilage, bones, and teeth
      - Functioning as an antioxidant, meaning it neutralizes free radicals—unstable molecules that can damage cells at the genetic level
      - Historically, vitamin C was used to prevent or treat scurvy, a condition caused by vitamin C deficiency. Today, vitamin C is considered an "immune booster" and is often taken as a cold remedy. There is some evidence that taking it may shorten the length and severity of a cold.1
  - - - In anemia, your blood doesn't contain enough red blood cells, which carry oxygen from your lungs to your body's tissues. The most common type of anemia involves a deficiency of iron, which your body needs to make red blood cells.18
      - Vitamin C is known to help your body absorb some nutrients. Among healthcare providers, that led to a long-standing practice of recommending vitamin C supplements with iron supplements for treating anemia.
      - A 2019 article found that vitamin C increased iron absorption by 67%.19 A 2020 study casts doubt on that, though. It found that iron supplements alone improved anemia just as much as iron plus vitamin C.20
      - The different results may be related to what kind of iron people took. Nonheme iron from plant sources is better absorbed with vitamin C. Heme iron, like those found in meat, is better absorbed in general because it has higher bioavailability than nonheme iron.2021 More research is needed to sort this out.
- - - - magnesium citrate [ mag-NEE-see-um-SIH-trate ]
      - Magnesium citrate is a liquid laxative that can help with occassional constipation. It's available over-the-counter and works pretty quickly, usually within 30 minutes to 6 hours.
      - Magnesium is a naturally occurring mineral that is important for many systems in the body, especially the muscles and nerves. Magnesium citrate also increases water in the intestines.
      - Magnesium citrate is used as a laxative to treat occasional constipation.
      - Magnesium citrate may also be used for purposes not listed in this medication guide.