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Are you looking for ways to improve your skincare routine? If so, you’ve probably seen a lot of collagen products that promise rejuvenate your skin and nails.
Luckily for your wallet, you can get the collagen you need from your diet instead of popping a pill. Below, we’ll explain what collagen is and the role it plays in your body so you can make the best nutritional decisions for your needs.
What is collagen and what does it do?
Collagen is the most abundant egg white in the body, and therefore important for maintaining your body’s functions. Registered dietitian and nutritionist Tony Castillo explains that the best way to think of collagen is “as a glue to hold things together.” It is the main building block of tendons, ligaments, bones, muscles and skin. It also helps your body rebuild itself after injuriesespecially in places like tendons, ligaments and muscles. Now take a moment to thank collagen for literally holding your body together.
Your body creates its own collagen by combining amino acids. The process also uses vitamin C, zinc and copper, so you can promote natural collagen production by following a balanced diet (more on that later).
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Do I have enough collagen?
If we are getting olderour bodies naturally begin to produce less collagen. While wrinkles and aches are part of the aging process, you may be wondering if low collagen is the cause of your ailments.
According to Castillo, the following signs indicate you may be deficient in this essential protein:
- Less flexible tendons and ligaments
- Wrinkles on the skin
- Weak muscles
- Worn cartilage or joint pain
- Gastrointestinal complaints caused by thinning of the lining of the digestive tract
If you have any physical symptoms that significantly interfere with your quality of life, contact your doctor. If you just want smoother skin and want a little more pep in your step, it might be worth looking into how you can boost your collagen levels.
Do I Really Need Collagen Supplements and Skin Treatments?
While you can certainly try to produce more collagen naturally (more on that later), at this point you’re probably wondering if those trendy collagen supplements and skin treatments actually work. I have an unsatisfactory answer to that burning question: they kind of Doing.
First, let’s start with supplements. Castillo recommends that active people take collagen supplements an hour before exercising, and there’s certainly scientific research to back up that suggestion.
One comprehensive literature study found that collagen supplements can help with wound healing and skin aging, and can also increase skin elasticity and hydration. These results are only preliminary; much more research is needed to confirm their effectiveness. Be careful when searching online; many to research are conducted by companies that produce collagen supplements, so you can’t rely too much on what they say.
On the other hand, Castillo sees no compelling reason to invest in skin treatments designed to increase collagen. These treatments often come with a hefty price tag, and most of the supporting research is inconclusive at best.
If you have the resources, certain treatments may be worth trying. Some studies have shown that microneedles (which is said to increase collagen) can treat scars on the face And stretch markswhile ultrasound therapy seems to be quite effective for firming and lifting facial muscles. This research is far from definitive, so consider trying collagen supplements first before moving on to advanced procedures.
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How can I naturally produce more collagen?
A balanced diet promotes natural collagen production.
If the world of supplements and strange skin treatments doesn’t appeal to you, you can also take a more natural approach to increasing your collagen levels.
The most effective way is through a balanced eating pattern. When your body produces collagen, it uses amino acids, vitamin C, zinc, and copper. To make the necessary amino acids (Castillo specifically mentions proline and glycine) you can eat eggs, bone broth, beans and meat. For vitamin Cgo for citrus fruits, berries and peppers. To eat meat, shellfish, nuts, whole grains and beans for zinc And buyer.
If you had to choose just one food to increase your collagen levels, it would be: bone broth. When you simmer beef, chicken, or fish bones in water, the collagen and other minerals seep into the water, creating a delicious and nutrient-rich liquid. Keep this type of preparation in mind: Making your own bone broth can take a day or two.
