Should I take a collagen supplement?
Are you wondering whether to try a collagen supplement? While it’s not a miracle fix and results can differ, collagen can be a great source of protein and may give you stronger nails, thicker hair, less painful joints, or better skin.
What is Collagen?
Collagen is an insoluble fibrous protein found in our bodies. It plays an essential protective role as the main component of connective tissues, including skin, tendons, ligaments, and muscles. While there are at least 16 types of collagen, 80–90% of the collagen in the body consists of types I, II, and III. But no matter which type of collagen we are discussing, the basic function is to help tissues withstand stretching.
Does my body make collagen?
Yes!
Food sources needed to make collagen
Your body needs a combination of amino acids, vitamin C, zinc, and copper to make collagen.
Protein rich foods like lean beef, chicken, fish, beans, eggs and dairy products will give you the necessary amino acids. Good sources of Vitamin C are citrus fruits, green and red peppers, broccoli, tomatoes, and green leafy vegetables. Whole grains, beans, nuts, shellfish and meat are all sources of zinc and copper. Bone broth is also a source of collagen, but amounts of collagen contained in bone broth can vary greatly.
Then why would I need to take collagen supplements?
You don’t make enough collagen.
As your body ages, you may not absorb nutrients as efficiently, or maybe you are eating a poor diet. If your body is not able to make sufficient collagen, it may be time to change your food intake or try a collagen supplement.
As a protein source.
Collagen supplements are also an excellent source of protein, usually offering more protein per calorie with less sodium and sugar than other protein supplements.
Good results.
Numerous studies using collagen supplements have been completed with wildly varying results, but most found promise in skin elasticity, skin aging, and wound healing.
How much collagen should I take?
Most studies used 2.5 - 5 grams of collagen daily for 8-12 weeks. Most people reported results after 2-3 months, but that effects often diminished when they discontinue taking collagen.
What results should I expect?
Some people found improvement in nail strength and length. Some reported less crepey skin, healthier hair, and muscle gain when used in addition to strength training. And others reported less arthritis pain, less sports-related joint pain, and better wound and ulcer healing,
Will you experience these results? Maybe. Or maybe not. Honestly, there are no guarantees. But collagen is considered safe and effective as a protein supplement, as long as you choose one without additives.
Most powdered collagen is best dissolved in hot water (add to tea or coffee), or blended in a smoothie.
What are the best collagen supplements?
VITAL PROTEINS collagen peptides, unflavored - Gluten Free
VITAL PROTEINS collagen whey dk choc coconut
ANCIENT NUTRITION Multi Collagen Protein original - Gluten Free
GARDEN OF LIFE raw organic fit hi protein weight loss original- Gluten free
BULLETPROOF unflavored collagen protein - Gluten Free
Most of these can be found on Amazon, Target, or you can also purchase below.
FYI- If you are unable to get your vitamins, minerals, collagen, and probiotics from food sources then check out the ones I recommend on my professional page in Wellevate. I have tried to choose the most natural ones that are free from synthetics and fillers.
