There are several possible reasons why athletic populations may experience increased daytime sleepiness and worse sleep quality; heightened or excessive physical activity, high supplement intake e.

Consequently, there is a growing interest in dietary strategies that could enhance sleep quality in this population. Supplementation with CP is increasingly popular amongst athletic populations, as studies show daily supplementation may improve tendon health and reduce injury risk [ 40 , 41 ], accelerate post-exercise recovery [ 42 ] and promote muscle hypertrophy [ 43 ].

Thus, the primary aim of this study was to examine whether CP supplementation could enhance sleep quality in physically active men with self-reported sleep complaints. We hypothesized that CP would lower nocturnal core body temperature, enhance sleep quality — as measured by polysomnographic changes, and that this would enhance cognitive performance and modify markers of endocrine and immune disruption.

With two tails, and an alpha of 0. Thirteen athletic males with sleep complaints provided written informed consent to participate in this study; characteristics are presented in Table 1. Height and body mass were recorded at familiarisation. Participants completed a health history questionnaire and were excluded if they used sleep medications, had a diagnosed sleep disorder, reported excessive use of substances that negatively affect sleep such as drugs, alcohol, or smoking, regularly used anti-inflammatory medications within 2 weeks of participation , had a food allergy, or any other contraindication to the study procedures.

The protocol received ethical approval from Loughborough University School of Sport, Exercise, and Health Sciences Ethics Committee ethics number: and was conducted in accordance with the Declaration of Helsinki. The study was pre-registered on the Open Science Framework: osf.

Prior to the supplementation trials, participants completed a familiarisation trial, in which they had their physical activity and sleep monitored for 7 days and nights in their home. This was to characterise exercise and sleep schedules i.

No supplements were consumed for these 7 days. Sleep was monitored via actigraphy and subjective sleep quality for 7 days, and then PSG on the final 2 nights nights 6 and 7. The trial order was randomly generated using online software Graphpad Prism, CA, US.

We provided CP for 7 days as this duration of intake has previously been shown to positively influence physiological markers [ 42 , 46 ]. Sleep monitoring during both trials was the same as the familiarisation trial.

Surveys to assess fatigue and sleepiness were also completed daily. Although the timing of pill ingestion 1 — 12 h before does not appear to interfere with the validity of the sensor [ 47 ], consistent with previous studies, we provided the pill 5—8 h before our first recording [ 46 , 48 ], to ensure passage from the stomach.

These telemetric pills have been shown to have excellent reliability and validity [ 49 ] and are considered the industry standard for temperature monitoring [ 50 ].

Participants returned to the lab after an overnight fast on the morning of day 8 — to have another blood and urine sample collected and to repeat the cognitive function tests.

Participants were instructed to keep their bedtime and wake times the same as in their familiarisation week. On day 7 of both trials, participants followed a low protein diet and consumed a standardised evening meal.

No exercise was permitted on day 7; participants were instructed to replicate their dietary intake and physical activity patterns recorded during the familiarisation week. The dose was consumed 1 h pre-bed, as 1 a previous study with glycine showed this improved polysomnographic sleep [ 19 ] and, 2 plasma glycine concentrations peak 30—60 min post CP intake [ 52 ].

Both supplements were provided in identical opaque bottles by Rousselot BV Ghent, Belgium. The investigators remained blinded until data analysis was completed.

No participants reported adverse effects from the supplements. The AIS is based on diagnostic criteria from the International Classification of Diseases Tenth Revision ICD and has excellent reliability and validity in adult populations [ 53 , 54 ].

It also has excellent reliability in athletic populations [ 55 ]. The MEQ measures chronotype, differentiating individuals into morning and evening types [ 56 ]. We excluded either extreme morning or evening types to increase the homogeneity of our sample.

Participants used sleep diaries to self-report their time in bed, bedtime, SOL, number of awakenings, length of awakenings, wake up time, and get up time during the trials. Any day-time naps were also recorded. Training diaries were used to record the intensity and volume of scheduled exercise completed each day.

Participants also wore wristwatch actigraphs ActiGraph GT9X Link, Actigraph, FL, US on their non-dominant wrist to measure physical activity levels and sleep. The participants were instructed not to remove the watch apart from to shower or bathe; if the watch was removed at any other point, they were instructed to record this in their sleep diaries.

Actigraphy data was sampled at 60 s epochs and analysed using the Cole Kripke algorithm [ 58 ] on ActiLife software ActiGraph, FL, US.

Bedtime and wake up times from the sleep diaries were used for data analysis. Sleep variables analysed from actigraphy were time in bed TIB , total sleep time TST , SOL, SE, wake after sleep onset WASO and average wake length. Physical activity was analysed as total time min spent in moderate to vigorous activity using the cut off points suggested by Freedson and colleagues [ 59 ].

Night 6 served as a familiarisation collection only and was not used for analysis. All EEG sites were located using the international 10—20 system.

The PSG was scheduled to start recording 30 min prior to bedtime. All recordings were collected at home; participants were instructed to sleep in the same bed, in the same environmental conditions and expose themselves to the same mental stimulation e. Any deviances were reported in their subjective sleep diaries.

Home-based PSG is considered as valid and reliable as clinic-based PSG set ups [ 60 , 61 ]. Recordings were subsequently exported in EDF format and downloaded into Domino software v3.

Each recording was labelled with a different non-identifiable code so that the scorers RNK and KMA were blinded to participant identity and trial. As with actigraphy, lights out was marked as the time participants first attempted to go to sleep and lights on was marked as the time participants woke up for the final time both from sleep diaries.

To assess intra-rater reliability, 3 blinded PSG recordings were scored twice by RNK. To assess interrater reliability, KMA independently scored 3 PSGs previously scored by RNK. Each recording was scored for all outcomes presented in Table 2. Sleep quality was recorded upon waking, while KSS and fatigue scores were recorded upon waking, at and 1 h before bedtime.

These were recorded daily with 7-day averages used for analysis. Participants completed a series of cognitive tests that took approximately 10 min on a laptop. All tests were preceded by 3—5 practice trials. The first test was simple reaction time RT , where participants were instructed to press the spacebar when a green circle appeared on a blank screen.

The second test was choice RT, where participants were presented with right or left arrows and were required to press the arrow key that matched the direction on the screen. Average and fastest reactions times of correct responses ms were analysed for both; there were 10 and 14 attempts for simple and choice RT, respectively.

Participants then completed the Digit Span Test, which measures attention and short-term recall [ 65 ]. To complete this test, a sequence of 3—14 digits were flashed on the screen and then participants were instructed to type the digits in the correct order.

The length of the longest correct span over 12 trials was used for analysis. Finally, participants completed the Stroop Color Word Test, which measures attention and processing speed, but primarily the ability to inhibit cognitive interference [ 66 , 67 ].

For the baseline level, participants were presented with names of colours written in black on a white background and instructed to correctly identify the name of the colour by pressing the right or left arrow.

For the interference level, participants were presented with colored names on a white background and were required to correctly identify the font color, ignoring the incongruent colour named on the screen e.

Participants had to respond as quickly as possible using left or right arrow keys. Outcomes were the proportion of correct responses, and average RT of correct responses ms , for the baseline 14 trials and interference 20 trials levels. Participants recorded their dietary intake on day 7 of the familiarisation trial and were instructed to replicate this intake on the two supplementation trials.

After this meal they avoided any food or fluids other than water and their respective supplements 1 h before bedtime until after their lab visit on day 8.

Blood and urine samples were collected the evening of day 7 and the morning of day 8. Samples were analysed for high sensitivity c-reactive protein hs-CRP , interleukin-6 IL-6 , cortisol, and urine samples for normetanephrine, as these are sensitive to changes in sleep quality [ 68 ].

In a position 2 mL deep well plate, μL of calibration standards Chromsystems, München, Germany NIST SRM traceable , quality control materials, and serum samples were added to each well with 50 μL internal standard solution containing cortisol-d4 IsoSciences, King of Prussia, PA, USA.

Elution was carried out by adding two cycles of µL of methyl tertiary butyl ether MTBE. The eluents were collected into a corresponding deep well plate. Positive pressure was applied at each stage to remove residual solvent.

Mobile phases used were A water and B methanol in 0. The assay was calibrated using human urine-based calibration standards and controls Chromsystems that are traceable to certified reference materials. The inter-assay CV for normetanephrine was 3.

Urine creatinine was analysed using Roche 2nd generation kinetic colorimetric assay based on the Jaffé method performed on the COBAS® C analyser Roche, Burgess Hill, UK. Serum hs-CRP was measured using a particle-enhanced immunoturbidimetric assay analysed on the COBAS® C analyser Roche, Burgess Hill, UK.

Data analysis was performed with SPSS IBM SPSS Statistics for Windows, Version Armonk, NY: IBM Corp. Normality was assessed by visually inspecting histograms and skewness and kurtosis and homogeneity of variance for linear mixed models by plotting the residuals against the predicted values.

Variables collected via PSG, actigraphy, and subjective sleep diaries as well as physical activity indices were measured with paired t-tests; any variables not normally distributed were analysed with non-parametric Wilcoxon signed rank tests.

Actigraphy and subjective sleep data is an average of the 7 supplementation nights. Core temperature, KSS, fatigue, and all cognitive function and blood outcomes were analysed with linear mixed models. Mixed models were preferred to repeated measures ANOVAs because they better account for missing data.

Time, condition CP vs. Models were run using the keep it maximal approach recommended by Barr et al. The covariance type was scaled identity and the model estimation was restricted maximum likelihood. Post hoc tests were adjusted for multiple tests using the Bonferroni correction.

Hedges g effect sizes are reported for normally distributed data; rank biserial correlations r rb are reported for non-normally distributed data. In total, 13 volunteers completed the full study. Table 2 displays the data collected via PSG. We failed to get traces for 1 participant and therefore this data is for 12 participants.

The data presented is from night 7 of the 7-day supplementation period. Subjective SOL did not differ between CP Frequency of awakenings was significantly lower in CP 1. Sleep variables derived from actigraphs are presented in Table 3.

Table 4 shows the results from subjective surveys of sleepiness KSS , fatigue, and sleep. Table 5 shows the results from the cognitive function tests.

As shown in Fig. Changes in core temperature during the main trial night night 7 in the control and collagen peptides CP conditions. Results from the blood and urine analysis are displayed in Table 6.

The main findings of this study are that 7 days of CP supplementation; 1 reduced awakenings, as measured objectively by PSG, and subjectively via sleep diaries, and 2 improved cognitive performance, as measured by the Stroop test.

This is the first study to show that CP supplementation may reduce sleep fragmentation in athletic males and suggests CP could be used as a non-pharmacological strategy to enhance sleep quality in athletes, and potentially other populations with sleep complaints.

We found no effect of CP supplementation on our primary outcomes SOL and SE or sleep architecture, but did find that CP reduced awakenings, as measured objectively by PSG and subjectively with sleep diaries. To our knowledge, no other study has examined the impact of CP on markers of sleep quality using PSG for comparisons.

Interestingly though, a study in male cyclists used CP as a low tryptophan control to examine the effects of α-lactalbumin on actigraphy derived indices of sleep quality [ 71 ]. They found no benefits of α-lactalbumin compared to CP on various measures of sleep quality.

One previous study [ 19 ] measured the effects of a single dose of glycine 3 g on polysomnographic sleep and while WASO and SOL were reduced in adults with sleep complaints, awakenings were not recorded.

This contrasts to our study, where we found no effect of CP supplementation on these subjective outcomes. This discrepancy in our findings compared to the aforesaid studies is probably related to the variation in study design; they provided glycine as opposed to CP, their populations were older and non-athletic 24—61 years and they used different scales and surveys to measure sleepiness and fatigue, at different times of day.

Importantly, these studies [ 19 , 51 , 72 ] were also single blinded, which can lead to more favourable results for self-reported outcomes [ 73 ]. Irrespective of the precise reasons, given that nocturnal awakenings are associated with poor sleep [ 74 ], dysregulated metabolism [ 75 ] and increased blood pressure [ 76 ], more research is warranted on the effects of CP supplementation on sleep quality and health outcomes.

The mechanisms by which CP reduced awakenings are unclear. The main mechanism by which we hypothesized CP would modulate sleep quality and architecture was related to its high glycine content and effect on circadian rhythms. Indeed, Kawai et al.

In our study, however, despite decreasing during the night Fig. It is possible that our sample size was too small to detect small differences in core temperature between the two conditions, especially given the high inter-subject variability. We also speculated that CP may attenuate inflammation, which is associated with sleep complaints [ 78 , 79 , 80 ], but pro-inflammatory cytokines and endocrine markers were no different between the control and CP groups Table 6.

This suggests not only that CP had no direct effect on these markers, but the reduced awakenings also had no effect on these markers. An alternative mechanistic explanation for our findings is that CP increased BDNF levels or other nerve growth factors associated with sleep, as shown in animal brains [ 25 , 26 ]; however, these were not measured in this study.

Nevertheless, we would also expect the aforesaid mechanisms to influence other markers of sleep quality, not just awakenings, as in this study.

Thus, it is not clear how or why CP modified awakenings but no other markers of sleep quality, and this should be a focus of future research.

While CP had no effect on tests of RT or short-term memory, it did increase the proportion of correct responses on the baseline Stroop test the morning after the main PSG trial night.

Our results are in partial agreement with previous studies examining the effects of glycine on sleep and subsequent cognitive performance. Yamadera and colleagues [ 19 ] found no effect of glycine intake on daytime RT but an increase in the proportion of correct responses in a memory recognition task.

In Bannai et al. The improvements in some aspects of cognition in these studies and ours could be a positive outcome of the improved sleep with CP, as poor sleep diminishes cognition [ 81 ], including Stroop test performance [ 82 ]. There is also some mechanistic support for CP to affect brain function in regions important for cognition.

In mice, prolyl-hydroxyproline peptides, derived from oral collagen hydrolysate ingestion, stimulated neurogenesis in the hippocampus [ 25 , 26 , 84 ], a brain region that contributes to cognitive function [ 85 ]. In addition, glycine alone has been shown to improve cognition in some studies [ 86 , 87 ], ostensibly by activating NMDA receptors, now a promising target in mood disorders [ 88 ].

Therefore, we cannot rule out that CP enhanced cognitive performance, independent of the differences in sleep fragmentation. It is unclear why CP only influenced baseline Stroop test performance; previous studies do not suggest that the Stroop test, which chiefly measures the ability to inhibit cognitive interference, is more sensitive to changes in sleep quality than tests of RT or other aspects of cognition [ 89 , 90 , 91 ].

It is possible that the Stroop test is more sensitive to amino acid ingestion than the other cognitive tests employed in this study, but we are unaware of evidence to support this. As brain imaging shows that Stroop interference is linked to activity in the medial and lateral surfaces of the frontal lobes [ 92 , 93 ], perhaps CP had an impact on these specific brain regions more than those associated with simple RT or memory; however, this needs confirmation with additional research.

This study has many strengths. Firstly, sleep was assessed objectively using the gold standard PSG method. Furthermore, we familiarised participants to wearing the PSG equipment with a pre-intervention familiarisation week and then mitigated any bias introduced with a first night effect [ 94 ] by recording PSG for 2 consecutive nights and discarding the first night from analysis.

We acknowledge that because our participants were young healthy males with self-reported sleep complaints, these findings may not translate to sedentary or older adults, females, or patients with objectively diagnosed sleep disorders.

Nevertheless, our results suggest CP has the potential to influence sleep and cognition in these populations as well, and perhaps to an even greater extent in those with insomnia or other sleep related conditions.

Collagen peptides can also improve the elasticity and thickness of the cartilage between joints. Moreover, as you age, your collagen production reduces, so your bones weaken because their composition is mainly collagen.

Research suggests that taking collagen peptides may help treat and prevent osteoporosis. With post-menopausal women, the researchers found that those who took collagen peptides for over a year acquired better bone mineral density than those who did not.

The answer depends on your individual goals and needs, but here are some factors to consider when deciding whether to take collagen supplements regularly:. They can provide personalized recommendations based on your health status and specific needs.

Remember that collagen supplements come in various forms, including powders, capsules, and liquids. Choose the one that suits your preferences and lifestyle best. Adding collagen to your daily diet or regimen can give you surprising health benefits for your overall well-being.

It is worth the shot for those who want to be healthy or are experiencing some medical conditions that collagen is said to help with. Collagen is indeed promising! Collagen supplementation can improve skin elasticity, reduce joint pain, support hair and nail growth, aid digestion, assist in muscle recovery, potentially enhance sleep quality, and help with weight management.

The decision to take collagen daily depends on your individual goals, age, dietary habits, and consultation with a healthcare professional.

Collagen is generally considered safe for the liver and kidneys when consumed within recommended dosages. Collagen supplements typically have minimal side effects, such as mild digestive symptoms like bloating or diarrhea in some individuals.

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When determining which MCT is best for you, you will want to consider the benefits you are desiring most. While technically not designed as a weight loss product, due to the synergy of collagen and MCT oil contained in our formula, your body reaps important benefits associated with easier weight loss such as increased metabolism, fat-burning and satiety.

Unlike liquid MCT oils which can cause digestive issues, our formula is designed to avoid such from happening. That said, if you find your stomach is super-sensitive, you may wish to start with a half serving for a few days, before taking a full serving.

We recommend taking one to two servings per day. Collagen and MCT oil powder are generally well tolerated by most people, but if necessary, start with one serving per day and increase after one week. There are no added sugars or artificial sweeteners.

Your cart is empty Continue shopping Have an account? Your cart. Update Check out. Best Sellers Collagen Gummies Kids About Us Blog. Creamy Chocolate flavour. Add to cart. Couldn't load pickup availability Refresh. How it works. What's inside. How to take Add a scoop into any beverage such as coffee, tea, lattes.

Can also be added to smoothie bowls, in shakes, baking, etc. Stir well until dissolved using spoon or frother. Super Smart Ingredients No artificial sweeteners, fillers, or questionable ingredients.

Grass-fed collagen, antibiotic-free, no hormones. Designed for Performance Synergistic nutrients to support brain, gut and overall health. Gluten-free, Keto and Paleo friendly. Is there any gluten or dairy in this formula? But studies have shown that the daily consumption of hydrolyzed collagen for memory can result in improved language cognitive function.

Collagen may also be one of the best supplements for mental health , since the glycine in collagen can help with mood, sleep, and even schizophrenia symptoms.

There are many types of collagen supplements out there, so if you are looking for the best memory supplements, make sure to choose a hydrolyzed collagen supplement from a reputable brand.

Hydrolyzed collagen has been broken down into smaller pieces that are easier to digest - giving you access to all the benefits of your supplement. Collagen in its whole form in animal products is more difficult for your body to absorb and utilize.

As long as you are taking a high-quality, hydrolyzed collagen supplement, the form you take it in is flexible - such as powder, pill, or liquid. When choosing supplements to improve memory, you might not know how they will react with current medications you are taking.

To stay safe, always consult your doctor before taking any new supplements. Those who are pregnant or have existing medical conditions should be extra cautious. Despite the best memory supplements on this list being generally safe, you should always be careful when taking anything new. Most dietary supplements are ideal for filling in gaps for your diet.

If you are already receiving the recommended dosage, taking additional supplements to improve memory can overdo it. Dietary supplements are just that: supplements to your diet. If you want to improve your cognitive health, your first step should be to start with your food.

A healthy diet is incredibly important for both mental and physical health. Your brain health and body health are directly connected. So try to eat plenty of vegetables, have sweets in moderation, and stay active. You also need to take care of other aspects of your life. This includes areas of sleep, mental health, and social life.

Your mental health is an important part of your brain health, as they are intrinsically connected. The producers of dietary supplements often create them based on trending terms.

Therefore, searching for any of the above supplements will reveal a wide range of results for purchase. Of course, some of these products have the potential to provide cognitive benefits, which would earn them their rightful place on our list of best memory supplements.

This means that companies could put additives, sweeteners, fillers, and other ingredients in their supplements that could greatly affect the way your body reacts to them. The bottom line is that you should choose your supplements from a reputable source, and always read the nutrition labels carefully.

When finding the best memory supplements, you want to choose a company with great reviews and studies to back up its claims. ProT Gold collagen protein is a medical-grade collagen supplement. This means that it IS, in fact, regulated by the FDA.

The manufacturing of ProT Gold collagen is also overseen by medical professionals, and this high-quality supplement is trusted for use in medical nutrition by almost 4, medical facilities across the USA. Best yet, ProT Gold collagen is nano-hydrolyzed, making it even more bioavailable than regular hydrolyzed collagen.

In fact, ProT Gold, in both liquid and powder forms, is proven to achieve full absorption in just 15 minutes - allowing you to enjoy all the benefits of one of the best memory supplements. Here are some answers to commonly asked questions about memory supplements. Lower levels of vitamin B12 have been shown to result in cognitive decline.

For general memory loss, there are no specific medications. As long as you are taking a high-quality, hydrolyzed collagen supplement, you should expect to start seeing results within 90 days.

Of course, the exact timeline will depend on your supplement, your biology, and the results you are hoping to achieve. Sign up to receive more information about ProT GOLD.

Pause slideshow Play slideshow Proud Inc. icon-X Close menu. Home Shop. Liquid Collagen Protein. Powder Collagen Protein. Log in. icon-X Close cart. Shipping, taxes, and discount codes calculated at checkout. Check out. Your cart is currently empty. So, can a pill really improve your memory?

Honestly, studies are super promising! The 7 best supplements for memory and focus There are many over-the-counter options that claim to be the best memory supplements.

Omega-3 fatty acids fish oil Omega-3 fatty acids, found in fish oil supplements, have two beneficial components: docosahexaenoic acid DHA and eicosapentaenoic acid EPA.

Theanine Theanine is an amino acid you most often find in your green tea. Acetyl-L-carnitine Acetyl-L-carnitine is made in the brain, kidneys, and liver. Resveratrol Resveratrol is part of a group of compounds known as polyphenols.

Collagen Collagen is the most abundant structural protein in the human body. Consult your doctor When choosing supplements to improve memory, you might not know how they will react with current medications you are taking.

Practice a healthy diet and lifestyle Dietary supplements are just that: supplements to your diet. A trusted source for the best memory supplements When finding the best memory supplements, you want to choose a company with great reviews and studies to back up its claims.