Collagen, gut health and alcohol

How does alcohol affect the microbiome – your gut flora? Can drinking damage the microbiome (gut flora)? How can I repair my microbiome (gut flora) if I drink too much? Why is collagen good for gut health and gut flora? Can Collagen Heal a Leaky Gut?

What is the microbiome (gut flora)?

The microbiome is our body's non-human inhabitants, such as bacteria, viruses and fungi. Humans have an oral microbiome and a gut microbiome.

When we talk about the gut microbiome, we mostly talk about our gut: our colon all the way down to the rectum.

Normally, the gut microbiome has a healthy balance of bacteria. These bacteria help our bodies by:

• Support our immune system
• Support our metabolism/nutrient absorption
• Regulate inflammation
• Work with the liver to defend itself against toxins
• Help prevent chronic and infectious diseases
• Support the neurotransmitter balance and thus support our mental health and mood (dopamine and serotonin), and counteract fatigue (GABA) via the GUT-BRAIN-AXIS.
• Keep the skin healthy, via GUT-SKIN-AXIS.

​

How does alcohol consumption affect the body's microbiome?

Diet, or what we ingest, has a huge impact on the microbiome. When we drink alcohol, it affects everything from the oral microbiome all the way through the digestive system. It also involves quite a few other organs along the way.

Here are three things that can happen to the gut microbiome when we drink alcohol.

Alcohol changes the balance of bacteria in the gut microbiome

First, alcohol can alter the composition, or balance, of the gut microbiome. This can cause the gut microbiome to go from a state of homeostasis where everything is happy and calm to a state of dysbiosis where things start to get out of balance.

Metabolites can damage the microbiome

The gut microbiome works to metabolize the various components of alcoholic beverages. In this way, it creates products, known as metabolites, which are used to signal between the gut microbiome, the liver and the blood. Some of the metabolites created when your body breaks down alcohol can be toxic.

Alcohol can cause a leaky gut

There is a protective mucus layer (mucus layer)** on the intestinal mucosa in the intestine. When our gut microbiome starts to get out of balance, it starts to eat away at the protective layers between the gut, the rest of the body and our circulating blood. This causes a change in the integrity of the gut, which is also known as leaky gut.

**The surface of our stomach and intestinal tract is made up of epithelial cells that are protected by a layer of mucus. The mucus layer is a very complex system with several different functions. In the colon, the epithelial cells must be completely protected from bacteria and there the mucus layer acts as a protective barrier. The mucus layer in the large intestine forms two layers, where the inner is dense and impossible for bacteria to penetrate, while the outer is loose and here are the normal flora bacteria. Lack of a dense inner mucus layer leads to inflammation, diarrhea and colon cancer. The mucus layer is actively regulated and, if necessary, production increases to be able to wash away invading bacteria. A dysfunctional mucus layer can lead to bacteria that are considered part of an apathogenic (something that does not cause disease) normal flora giving rise to disease. Fusobacteria form part of the normal flora but are described as a cause of IBD, colorectal cancer, ulcerative colitis, tonsillitis, appendicitis, sepsis, etc.

​

Does the microbiome play a role in alcohol's link to cancer?

Alcoholic beverages contain ethanol. Ethanol is considered carcinogenic. It is a toxin that causes DNA damage and increases reactive oxygen radicals, which are mechanisms associated with cancer.

If you have a leaky gut, toxins from metabolizing alcohol can enter the bloodstream and cause things to go awry beyond the gut microbiome, usually starting in the liver.

However, these toxins can also increase the risk of cancer outside the gastrointestinal tract. Cancers linked to alcohol consumption include:

• Cancer of the esophagus
• Collective cancer
• Cancer of the stomach
• Cancer of the liver
• Cancer of the oral cavity
• Breast cancer

Alcohol affects both the oral microbes and the gut microbes, which play an important role in cancer risk.

Can alcohol affect the intestinal flora in other ways?

The gut microbiome (gut flora) is a large part of how our body metabolizes what we eat, what we drink and the medications we take. By working in a delicate balance with the liver, it helps control the amount of ethanol or toxins that affect our health in general.

Alcohol can cause gastritis

Gastritis or gastritis is inflammation of the stomach and duodenum. Gastric catarrh can be chronic or acute. Common symptoms of acute gastritis are heartburn, stomach pain and vomiting.

The enzymes in the stomach lining can become overwhelmed and the lining can begin to break down.

Why do people react differently to alcohol?

People break down alcohol in different ways. People's personal biological and genetic sensitivity to alcohol, and how well they break down alcohol into its toxic and non-toxic components, is based on how much of an enzyme called alcohol dehydrogenase (ADH) they have.

ADH levels are different in men and women, as well as in people of different racial and ethnic backgrounds. This is determined by our genetics.

Although we provide recommendations for alcohol consumption, they may not apply to everyone. Some people can be so sensitive to alcohol that they cannot tolerate that amount.

​

Can your gut flora be repaired?

When it comes to alcohol and other nutritional components, you can put your microbiome in a pretty bad state if you're having a bad week.

The good news is that if you make the effort to return to a healthier lifestyle, the microbiome will usually return to the state it was in before.

It takes about eight weeks to build up a truly healthy microbiome, but in less than two weeks it can be turned in the wrong direction.

What matters is how long it goes in the wrong direction. If you put your microbiome in a state of stress for an extended period of time, the gut flora is actually quite selfish and will put its own needs before yours. This is why the intestinal flora starts to "eat" things like the mucus layer. The gut flora doesn't want to starve and die, so it starts to take from you. That's when things really start to go wrong.

The gut microbiome is really important for immunity. People joke that "I'm going to drink alcohol and kill all the bad stuff," but that's not how it works. You want your gut microbiome to be really healthy to fight infection; It is an important part of our general immune system. It is also very important for regulating inflammation, not only in the gut but throughout the body. Infections, bad eating habits or smoking can create pro-inflammatory conditions. When you drink alcohol on top of that, it's like adding fuel to the fire. The microbiome cannot bounce back to take care of you. It's our friend until it's in trouble, and then it's not our friend anymore!

Collagen can heal a leaky gut

You've probably heard that collagen can improve the health of your skin and hair, but what about consuming collagen for gut health? Collagen an important nutrient for maintaining a strong gut. In fact, consuming adequate amounts of collagen can help improve everything from digestion to acid reflux to abdominal pain. When our gut is healthy, it benefits our whole body!

Since the gut is an integral part of the absorption of nutrients, an unhealthy gut can negatively affect the condition of your skin, nails and hair, as well as our organs, glands, muscles and joints. But good gut health isn't just important to our physical condition; having a healthy gut can also benefit our overall health and mood. They don't call the gut the "second brain" for nothing! Neurotransmitters such as serotonin, dopamine and GABA (gamma-aminobutyric acid) are produced in the gut, so if our gut is not working properly it can significantly affect our mood.

We naturally have cells responsible for forming collagen called fibroblasts. However, these fibroblasts need a little help – especially as we get older; some research suggests that by the age of 40 we lose up to 1% of the body's natural collagen per year. The total number of these cells and their ability to produce collagen decreases with factors such as aging and metabolic stress conditions such as infection, autoimmune or chronic degenerative diseases, drugs and hormonal imbalances. Eating habits, sleep hygiene, physical activity, exposure to cigarette smoke and consumption of alcoholic beverages can also affect the health of the fibroblasts!

Broadly speaking, a leaky gut is one that allows bacteria to leak into the circulation, causing an inflammatory response and poor nutrient absorption. Current studies show that bioactive collagen peptides act as prebiotics for microorganisms in the intestinal ecosystem (intestinal flora) and produce substances called metabolites, which help keep the intestinal barrier strong.

Think of it this way: a strong gut barrier prevents bacteria from entering the bloodstream, which in turn prevents all sorts of negative health issues like autoimmune diseases, headaches and digestive issues, and more. A strong barrier further helps prevent skin problems such as dermatitis or acne, bloated stomach, upset stomach, mood changes, joint pain, cognitive problems and many other problems.

Which collagen is best?

Now that you are aware of the above, it would still make sense to add collagen to your daily diet, even as a preventative measure. Fortunately, hydrolyzed collagen peptides in powder form are easily absorbed in the gut. Collagen can provide benefits at a local level (in the population of protective microorganisms in the intestinal ecosystem and in the intestinal structure) and at a distance. Collagen also passes through the bloodstream and therefore has an effect on other organs as well as joints, tendons, muscles and your skin. Regular consumption of collagen has been associated with a reduction in the frequency and intensity of functional disorders such as GERD and abdominal pain.

Studies have shown that 2.5 grams - 20 grams of hydrolyzed collagen can be effective. In terms of gut health, a recent study found that “the use of a 20 g daily collagen peptide supplement can reduce bloating and improve mild digestive symptoms in otherwise healthy female adults in the absence of other dietary or lifestyle changes.

​

The most important thing is to take your collagen consistently

The collagen can be consumed at any time of the day, and the key is really to take it CONSISTENTLY. When you take your collagen matters less; it will give you benefits if you take it regularly for a long period of time. You can try taking it on an empty stomach first thing in the morning to help increase absorption, or with healthy foods rich in fiber such as whole grains, fruits, vegetables, root vegetables and legumes. The digestive process is supported by acid (acidic pH in the stomach). So, absorption at the intestinal level can be supported when other prebiotic sources - such as proteins and fibers - are present. All the more reason to eat a healthy, balanced diet!