Should You Take Collagen Supplements?
You've likely seen collagen advertised in
food, skin cream, pills, or powders. This nutrient has in recent years
received praise as being important for a healthy, vibrant body. Though
there is nothing new about collagen. You have been producing it your
whole life. It is a type of protein found in your muscles, bones,
tendons, ligaments, organs, blood vessels, skin intestinal lining, and
other connective tissues. In fact, most of the protein in your body is
collagen. So, why is it that collagen is promoted on store shelves? Is
it something you should be buying? Not necessarily. First, consider if
your body is producing enough collagen on its own.
When collagen levels decrease
No blood test can determine or measure the amount of collagen in your
body, but you can tell when your body doesn't have enough. As you age,
your body naturally begins to make less collagen. The slow-down starts
in your mid-to-late 20s and it causes a variety of conditions that we
usually accept as part of getting older. This includes:
1. Skin loses elasticity and you begin to form wrinkles and your wounds
tend to heal more slowly.
2. Tendons and ligaments become stiff and you begin to lose your
flexibility.
3. Muscle mass decreases and you become weaker.
4. Cartilage wears down and you develop joint pain or osteoarthritis.
5. Intestinal lining gets thinner and you begin to experience more
digestion problems.
Besides aging, one of the main reason you
do not get enough collagen is a poor diet. Your body can't make collagen
if it doesn't have the necessary elements, in particular, the amino
acids and the nutrients to process them. So, how does your body produce
collagen? In order to make collagen, or any protein, your body must
combine amino acids. You can get amino acids by eating and digesting
protein-rich foods.
This includes meat, beans, and dairy products. That way, your body can
repurpose the amino acids into collagen. During this process, your body
uses vitamins and minerals, in particular, vitamin C, zinc and copper.
These nutrients are all part of a typical and healthy diet. And you
consume plenty of them naturally in the foods you eat - this includes
citrus fruits, red and green peppers, tomatoes, broccoli and greens all
of which supply vitamin C. Meats, shellfish, nuts, and whole grains, as
well as beans are also good sources of minerals.
However, as you age, your body may no longer absorb nutrients as well,
or synthesize them as efficiently. So, to make sure that your body is
getting enough ingredients to make collagen, you may need to change what
you eat or take dietary supplements.
The best foods for building collagen
The best way to replenish the nutrients your body needs to make collagen
is through your diet. Eating animal products, like beef, chicken, fish,
and eggs will provide you with the amino acids you need, as will beans
and legumes. However, one of the best foods for building collagen is
bone broth which you can buy in grocery stores or make yourself. It
extracts the collagen from beef, chicken, fish bones through a low, slow
being process.
There are plenty of good recipes and most will involve simmering bones
in water for 12 to 48 hours either on the stove or in a crockpot. As
always try to minimize the residue of pesticides, antibiotics and other
contaminants in your broth. Gelatin is another great food to boost your
body's ability to make collagen. In fact, gelatin comes from collagen,
so it naturally has what your body needs to turn it back into collagen
form.
Taking collagen supplements
Getting the nutrients you need from eating fresh, organic foods is best
as it is what your body is made to consume and digest naturally.
Supplements are an alternative option but still a good source if you are
traveling, eating on the run, or concerned that your diet is not as
nutritious as it could be. If taking a supplement, opt for the powder
form. Hydrolyzed collagen, or collagen peptide, powder has no flavor and
can be dissolved easily in beverages, smoothies, soups, and sauces.
Nourishing your skin
Some skin creams claim to contain synthetic collagen to help revitalize
your skin. They may work by adding a film-like layer to your skin to
reduce water loss and protect your skin from environmental elements.
But, because your skin is your body's largest organ, a proven way to
keep your organs healthy, is with good nutrition.
Note also that the number one cause of skin damage isn't a lack of
collagen, but sun exposure. Replenishing collagen may not be able to
undo years of sun damage.
With ample stores of collagen, you are increasing your likelihood of
having firmer skin, smoother-moving joints and other signs of a healthy,
youthful body. And the surest way to help your body produce collagen is
by feeding it enough protein and other nutrients. It can be as easy as
drinking one cup a day of bone broth, or another beverage mixed with
hydrolyzed collagen powder.