Collagen is a protein found in connective tissues, bones, and skin. It's one of the most abundant proteins in your body and is essential for keeping your skin smooth and flexible. In fact, collagen is 75% of your skin’s dry weight (your skin’s weight without water).
Unfortunately, as you age, collagen production in the body slows down. You lose about 1% of your body’s collagen each year in your twenties, and that rate increases in your thirties and even more drastically during and after menopause. Losing collagen contributes to your skin losing its elasticity. Without elasticity, wrinkles start to appear and deepen.
But there are ways to increase your body’s access to the essential elements for building collagen. While some people turn to topical treatments and injections, studies have shown that working from the inside out using dietary supplements
is more effective.Collagen is a protein from natural sources.
Collagen is also produced by other animals. So, chicken, fish, and beef are all good sources of complete collagen (all the amino acids needed for collagen production in your own body). In fact, people have been supplementing their diets with bone broth, which offers the body a lot of animal-based collagen, for centuries.
While taking collagen is not a magic anti-aging pill, studies show that making the ingredients for collagen easily accessible to your body does keep collagen production higher than the average attainable without collagen. Numerous studies over the past decade have found that individuals who take collagen maintain higher levels of collagen in the skin and can see the effects: fewer wrinkles, greater blood flow, and less dryness.
Some people still rely on daily bone broth consumption. However, many of us do better with collagen supplements as capsules
, since they’re easy to fit into a routine, or as powders that we can add to any number of drinks or dishes, such as smoothies, shakes, soups, and more.Collagen benefits more than just your skin.
Collagen is the protein that is largely responsible for holding your body together. It helps to keep your nails, hair, skin, bones, and joints flexible, strong, and healthy. Collagen in different parts of your body does vary slightly, which is why you’ll see “Type I,” Type II,” and “Type III” labels on collagen supplements. However, the major components are the same.
So, even if you are taking collagen with a focus on benefitting your skin, you will also be benefitting your joints, hair, and nails. Keeping your joints healthy and flexible can contribute to long term health overall by delaying or decreasing issues that can lead to arthritis and joint pain. This means you will find yourself more prepared for regular physical exercise, which is a key component in all aspects of physical health and delayed aging.There are some additional nutrients that can help your body produce collagen.
Taking collagen is just one part of maintaining your long term health and keeping your skin and joints feeling and looking young. You also have to include in your diet the nutrients that help your body put collagen to good use.
Blueberries contain crucial phytonutrients that help your collagen fibers link together. In fact, blueberries include many vitamins, minerals, and antioxidants that can keep you healthy more broadly and decrease your chance of getting cancer. And fortunately, blueberries are a delicious ingredient to add to all sorts of dishes.
Vitamins C and A both encourage your body to produce more collagen. You can find these vitamins in dark leafy greens, carrots, mango, citrus, and other foods. It’s actually a good idea to take your collagen supplements along with foods or beverages that include one or both of these vitamins to help stimulate production of collagen for your cells.
Garlic, which is a delicious and versatile ingredient to add to many meals, brings your body taurine and sulfur. Both of these can help your body rebuild collagen in skin and joints. Cabbage, onions, fish, and many other foods are also rich in sulfur.
While all tea offers beneficial nutrients and antioxidants to your system, white tea seems to provide special structural support to cells in the skin, including, of course, collagen.
And synthesizing collagen within your body requires zinc and copper. However, your body only ever needs fairly low levels of copper. So, you do not generally need to seek copper in supplement form.Make collagen a part of your daily routine.
Like any nutrient, collagen needs to be a part of your routine to have the most noticeable effect. You can’t just binge on it once or twice a week. So, we recommend a daily collagen supplement in capsule form, which allows you to fit it easily into your day rather than having to plan meals or beverages around including it.
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for more information and for a look at the wide range of supplements