No Bake Lemon Cheesecake
HOW TO MAKE NO BAKE LEMON CHEESECAKE
To make my no bake lemon cheesecake, I used Further Food’s lemon collagen!
It is not only delicious, it is super beneficial to our bodies!
Collagen Supplementation: Evidence-Based Applications for Health and Performance
Collagen, the most abundant structural protein in the human body, comprises approximately 30% of total protein content and plays a central role in maintaining the integrity of connective tissues, skin, tendons, cartilage, and bone. With increasing age, endogenous collagen synthesis declines, contributing to visible signs of aging and the deterioration of musculoskeletal and dermal health.
In recent years, collagen supplementation—particularly hydrolyzed collagen peptides—has gained traction as a targeted intervention for skin health, joint integrity, bone preservation, and muscle support. This article evaluates the current body of literature on collagen peptide supplementation, focusing on clinically relevant outcomes and dosage protocols.
1. Dermatological Applications: Skin Elasticity, Hydration, and Density
Multiple double-blind, placebo-controlled trials have established the efficacy of hydrolyzed collagen in improving skin health. A 2019 systematic review and meta-analysis in the Journal of Drugs in Dermatology concluded that daily supplementation with 2.5 to 10 g of collagen peptides over 8–12 weeks significantly improved skin elasticity, hydration, and dermal collagen density (Zague et al., 2019).
Mechanism: Bioactive collagen peptides stimulate dermal fibroblasts via collagen receptor binding, promoting extracellular matrix remodeling and enhancing hyaluronic acid production.
2. Joint Health: Osteoarthritis and Exercise-Induced Joint Pain
Collagen peptides have been shown to alleviate joint pain associated with both degenerative conditions and physical activity. In a seminal 24-week RCT, Clark et al. (2008) reported that 10 g/day of collagen hydrolysate significantly reduced joint pain during activity in physically active adults compared to placebo.
Clinical Insight: Collagen peptides may support cartilage regeneration by increasing the synthesis of type II collagen and aggrecan, modulating joint inflammation and improving mobility.
3. Bone Metabolism: Density and Structural Integrity
Collagen accounts for roughly 90% of organic bone matrix. A 12-month randomized controlled trial published in Nutrients (König et al., 2018) demonstrated that postmenopausal women receiving 5 g of specific bioactive collagen peptides daily experienced statistically significant increases in bone mineral density at the lumbar spine and femoral neck, compared to placebo.
Interpretation: These outcomes suggest collagen peptides influence bone turnover markers, potentially reducing osteopenia and fracture risk in aging populations.
4. Sarcopenia and Muscle Mass Preservation
Though collagen is not a complete protein (due to its low leucine and tryptophan content), it may support lean body mass when consumed adjunctively with resistance training. A 2015 RCT in older men found that 15 g/day of collagen peptides taken post-exercise led to increased fat-free mass and improved muscular strength over a 12-week period (Zdzieblik et al., British Journal of Nutrition, 2015).
Mechanism: Glycine and arginine may enhance creatine synthesis and growth factor expression, indirectly supporting hypertrophy in sarcopenic populations.
5. Gastrointestinal Support: Potential in Mucosal Repair
Although human clinical trials remain limited, preclinical data suggest that collagen peptides—particularly glycine-rich sequences—may contribute to gut barrier function and reduce intestinal permeability. Animal models have demonstrated improvements in tight junction protein expression and reduced inflammatory cytokine activity (Chen et al., Journal of Clinical Biochemistry and Nutrition, 2017).
Note: This application remains speculative in human models but is under investigation in integrative and clinical nutrition research.
Dosing and Practical Considerations
| Application | Dose | Duration |
|---|---|---|
| Skin Health | 2.5–10 g/day | 8–12 weeks |
| Joint Support | 10 g/day | 12–24 weeks |
| Bone Density | 5 g/day | 12 months |
Absorption Enhancers: Co-administration with vitamin C supports collagen synthesis by activating prolyl and lysyl hydroxylase enzymes required for triple helix stabilization.
Conclusion
Collagen supplementation is supported by a growing body of evidence for applications ranging from skin rejuvenation and joint support to bone metabolism and sarcopenia management. While it should not replace complete proteins in the diet, it serves as a valuable adjunct for structural tissue support—particularly in aging populations and physically active individuals.
As always, clinicians and nutrition professionals should individualize recommendations based on patient needs, dietary context, and health status. Given its low allergenicity, favorable safety profile, and multi-system benefits, hydrolyzed collagen peptides represent a clinically useful tool in health optimization.
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No Bake Lemon Cheesecake
Ingredients
NO BAKE CRUST:
- 1 1/2 cups pork dust (or pecan meal)
- 1/4 cup powdered allulose
- 1/4 cup butter melted
NO BAKE LEMON CHEESECAKE:
- 12 ounces cream cheese at room temperature
- 2 scoops Further Food Lemon Collagen
- 2 tablespoons Sour Cream
- 2 tablespoons lemon juice
- 3/4 cup powdered allulose
- 1 1/2 cups heavy cream
- 1 tablespoon Further Food gelatin
- 1/4 teaspoon Redmond Real salt
Instructions
- To make the crust place all the ingredients into a large bowl and stir well to combine.
- Divide the crust into 10 small jars. Press firmly into the bottom and set in the fridge to set.
- While the crust chills, make the filling. Place the cream cheese into a large bowl and stir well until there are no clumps. Add the lemon collagen, sour cream, lemon juice, powdered allulose and stir well.
- Place 2 tablespoons heavy cream into a small bowl and add the gelatin. Stir well to combine, then heat in 15 second increments in the microwave until the gelatin has melted. Use a spatula to combine the gelatin mixture into the cream cheese mixture.
- Place the rest of the cream into a large bowl and use a hand mixture until stiff peaks form. Stir the whipped cream into the cream cheese mixture. Add the salt and stir well. Taste and adjust sweetness to your liking.
- Divide the cream cheese filling evenly into the jars with the chilled crust. Place back into the fridge for 3-4 hours or until set.
- Store covered in the fridge for up to 5 days. Do not freeze.
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