Busting the Common Supplement Myths about Creatine and Collagen

Taking supplements is very ‘On-Trend’ now, the biggest ones being Creatine and Collagen, which are heavily advertised on social media, so I thought these would be good ones to address, as to whether it is worth taking these or not.

The government sets Daily Reference Values (DRVs) for all the Macronutrients (Protein, Fats and Carbohydrates) and the Micronutrients (Vitamins and Minerals) that we should aim to include in our diets daily.

Macronutrients (Macros) form the basis of our diets and are the nutrients that your body needs in larger amounts to function properly.

Micronutrients are vitamins and minerals that are required in small quantities in the body and are essential for many different functions.

We should not need to take any supplements unless we suffer with a condition that impairs the absorption or utilisation of these essential nutrients, as we should still be able to obtain all the vitamins, they need from a balanced diet.

The elderly, and those with diseases or illnesses including diabetes, cardiovascular

disease, osteoporosis, cystic fibrosis, and cancer. In addition, some vegetarians and vegans, individuals with eating disorders, pregnant women, and athletes may require referral for supplements.

It is important that we understand that taking supplements when we do not need them can either be a waste of money as they will naturally be excreted from our bodies or will do more harm than good.

What is Collagen?

Collagen is a fibrous protein, and are involved in the creation of connective tissues, tendons, and muscle fibres.

What happens if you have too much Collagen?

As I have already mentioned our bodies can only absorb and utilise a certain amount of nutrients, and any extra collagen will simply be excreted or stored as calories rather than providing additional benefits.

What is Creatine?

Creatine is naturally produced in the body, primarily in the liver, kidneys, and pancreas, from the amino acids, glycine, and arginine (these amino acids are the building blocks for proteins). Once produced creatine is primarily stored in the muscles and serves a quick energy source for high-intensity exercise (which is why it is a popular supplement for body builders).

What happens if you have too much Creatine?

Again, excess creatine converts to creatinine and is filtered by the kidneys and excreted in urine.

Summary:

If you have a balanced diet and consume enough protein in your diet you should not need to take any of these supplements.

The governments DRV (Daily Reference Value) for protein is 10-15% of your daily intake of food. This can also be calculated as 1g of protein per kg of your body weight.

So do not waste your money on these supplements which are obviously manufactured by a money-making business, you may as well just flush your pennies down the toilet.

Just eat a balanced diet, incorporating enough complete proteins (which include all the essential amino acids). The best sources of complete proteins are:

·       Red Meat

·       Chicken and White Meat

·       Fish

·       Dairy Products

·       Eggs