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We all know that collagen is important for healthy skin, hair, and nails. But unfortunately, our bodies produce less as we age. The result? Wrinkles, dry skin, thinning hair and brittle nails.
As much as we accept these facts of life, we can’t help but wish for a magic pill to help us turn back the clock and ameliorate some of the consequences of unfortunate dietary choices, hours spent worshiping the sun during peak heat and Of course, all those nights spent with friends instead of resting and recharging.
It’s only human to be curious about the newest supposed miracle that claims it can help. improve the effects of aging by supplementing it with what your body lacks as you age: collagen.
And while some dismiss collagen supplements as nothing more than the latest fad, others swear by their skin-improving benefits. So what’s the scoop? Do collagen supplements really work? Or are they just another beauty fad that’s going to go away soon?
What is collagen?
Collagen is a protein molecule made up of amino acids and is found throughout our bodies. This essential protein provides structural support to the extracellular space of connective tissues, and due to its stiffness and resistance to stretching, collagen is the perfect matrix for skin, tendons, bones and ligaments.
However, not all collagen is created equal, and this structural protein comes in many different forms. In fact, there are 28 identified types of collagen, but by far the most common types are I through VI; Type I comprises more than 90% of the collagen in the human body and is found in all connective tissues. Types II, III, and IV are usually found in some joints and intervertebral discs (the cushions that serve as shock absorbers for the spine), the skin and blood vessels, the kidneys, the inner ear, and the lens.
There are 28 identified types of collagen in our bodies.
Because of this, we can say that collagen is extremely important for the body, but what happens when we don’t have enough of it? As we get older and become “victims” of the aging process, environmental damage and poor diet and lifestyle, our collagen production begins to decline, and this can lead to a number of problems such as joint pain, loss of mobility, muscle pain, dry eyes and dental problems. We also begin to see noticeable changes in our appearance, including thinner, sagging skin with more wrinkles and dryness, and hair thinning that often results in hair loss.
While aging and its effects are inevitable, there are things we can do to help slow down this process improving our collagen levels.
natural sources of collagen
One of the best ways to improve collagen levels is to eat collagen-rich foods. Some of the best natural sources of collagen include gelatin, a protein substance derived from collagen found in bone broth, as well as other animal parts such as skin, ligaments, cartilage and tendons. Also, from vitamin C is a crucial antioxidant for collagen synthesisIt also helps to eat foods rich in this vitamin, such as citrus fruits, kiwi, strawberries, bell peppers, kale, and broccoli. Other good collagen-boosting foods include bone marrow, oysters, fatty fish like salmon and mackerel, clams, eggs, and mushrooms.
However, while these foods are great for boosting collagen levels, they may not be enough, especially as we age. This is when we turn to modern science and technology for help.
How do collagen supplements work?
Collagen supplements are designed to help improve our body’s collagen levels by providing it with the necessary building blocks to produce more collagen. These supplements usually come in powder or pill form and are made from components such as fish flakes, eggshells, or bovine sources, particularly the skin, connective tissues, and bones of cattle and pigs. They often contain other nutrients such as vitamin C, copper, and proline, which are amino acids that make up about 10% of the total amino acids in collagen and play an important role in its production.
One of the main reasons collagen supplements are effective is that the shape of the amino acid chains in these supplements are hydrolyzed, or broken down into much smaller units, making them easier for the body to absorb and use. This is in contrast to eating whole foods that are rich in collagen, where our bodies have to do the work of breaking down collagen into a usable form. Hydrolysis also allows the powder to dissolve in hot and cold liquids, making collagen supplements incredibly popular due to the fact that they can be added to everything from hot coffee and soups to cold drinks and smoothies.
The benefits of taking collagen supplements
While collagen supplements may sound like a modern scam to many, there is actually a growing body of scientific evidence supporting the claim that they can be beneficial to our health, especially as we age. In fact, Collagen supplements have been shown to help improve skin health., reduce wrinkles, improve hydration, reduce hair thinning and promote hair growth, strengthen nails, improve joint healthY increase muscle mass. can also help improve intestinal health by repairing the lining of the digestive tract and restoring intestinal florain addition to improving metabolism and reducing blood sugar levels.
Collagen supplements can improve skin and joint health, reduce wrinkles, and promote hair growth.
How to incorporate collagen supplements into your diet
If you’re curious about trying collagen supplements, there are a few things to keep in mind. First, it’s important to choose a quality product that is sourced from grass-fed and pasture-raised animals and is free of hormones, antibiotics, and other potentially inflammatory components. Second, you don’t want to go overboard with collagen supplements early on. Instead, it’s best to start with a lower dose and gradually increase it as your body adjusts. While collagen supplements are generally considered safe, taking too much, especially if you’re just starting out, can lead to some side effects like bloating, diarrhea, and nausea.
And finally, while collagen supplements can be helpful, they shouldn’t be the only tool in your anti-aging arsenal. It’s still important to eat a healthy diet, exercise regularly, and get enough sleep to give your body the best chance of producing collagen naturally.
With all of that said, you can incorporate collagen supplements into your diet in a number of different ways, including:
Take collagen supplements in capsule form according to the recommended dose.
Add collagen powder to hot or cold beverages like coffee, tea, smoothies, or juices.
Cook with collagen powder by adding it to soups, sauces or stews.
Add collagen powder to baked goods like muffins, pancakes, or waffles.
Taking collagen along with protein is also recommended as it has been shown to help improve protein absorption and utilization.
Top 5 Collagen Supplements to Try
If you’re ready to give collagen supplements a try, here are some of the best products on the market:
Vital Proteins: Collagen Peptides, $47
Vital Proteins Collagen Peptides It is without a doubt one of the most popular collagen supplements on the market. This is not a surprise, since it is Jennifer Aniston’s complement to maintain her youthful appearance.
Sourced from grass-fed and pasture-raised cows and hydrolyzed for easy absorption, the collagen peptides in this supplement have been shown to improve skin health, reduce wrinkles and promote hair growth. Collagen Peptides is also an affordable, flavorless and odorless powder that contains 20 grams of collagen per serving, so we can see why many love it!
Thorne – Collagen Fit, $50
Famous for their Omega-3 and zinc supplements, Thorne also offers a high-quality collagen powder perfect for those looking to improve their skin and joint health. every spoonful of collagen tightening contains 15 grams of hydrolyzed collagen peptides, as well as nicotinamide riboside, an easily digestible precursor to nicotinamide adenine dinucleotide (NAD), which is a coenzyme that plays an important role in cellular metabolism. Collagen Fit is also flavorless, making it ideal for smoothies, soups, and other recipes.
Solgar – Collagen and Hyaluronic Acid Complex, $17
Particularly aimed at the dryness of the skin and the fine lines that occur as a consequence, the Collagen and hyaluronic acid complex from Solgar is a hydrolyzed collagen type I and type III supplement boosted with hyaluronic acid. Hyaluronic Acid is a substance that occurs naturally in our bodies and is known for its ability to retain 1,000 times its weight in water, making it an excellent ingredient to help skin retain water and slow moisture loss. transepidermal.
Dose & Co – Marine Collagen, $33
Sugar free, flavor free and packed with 12g of marine collagen peptides per serving, the Marine Collagen Dose & Co The powder is a great addition to smoothies, coffee, or any other beverage of your choice. It’s also fortified with vitamin C, which is essential for collagen production, making it a great choice for those looking to boost their collagen intake.
Jane Iredale – Collagen Skin Support, $75
Packed with a cocktail of Vitamin C, Zinc, MSM, and Grape Seed Extract (not to be confused with pro-inflammatory Grape Seed Oil), Jane Iredale Collagen Skin Support The capsules are designed to help improve skin and hair health from the inside out.
Whether you’re trying to improve your skin health, reduce wrinkles, promote hair growth, or just want to make sure you’re getting enough collagen in your diet, incorporating collagen supplements into your routine is a great way to do it. Collagen supplements are not only proven to be effective, they are also easy to use, affordable and readily available. And with virtually no side effects, there’s really no downside to trying them!
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