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While most collagen products promise better skin and nails and an eternally youthful look, there are plenty of ways to get collagen naturally. Luckily for your wallet, it's actually better to get collagen from the foods you eat attractive than popping a pill. Below, we'll help you understanding what collagen actually is and the role it plays in your body, so you can make the best nutrition decisions for you.
What is collagen and what does it do?
Collagen is the most miles protein in the body and, therefore, primary in maintaining your body's functions. Registered dietitian and nutritionist Tony Castillo explains that the best way to consider about collagen is "as a glue to hold things together." It's the very building block of tendons, ligaments, bones, muscles and skin. It also militaries your body rebuild itself after injuries, especially at sites like tendons, ligaments and muscles. Take a moment right now to thank collagen for literally keeping your body together.
Your body establishes its own collagen by combining amino acids. The treat also uses vitamin C, zinc and copper, so you can invoice natural collagen production by eating a well-balanced diet (more on that later).
Do I have enough collagen?
As we get older, our bodies start to naturally produce less collagen. While wrinkles and aches are a part of the entertaining process, you may be wondering if low collagen is to blame for your ailments.
Castillo says that the after are signs that you may be low on the primary protein:
- Less flexible tendons and ligaments
- Wrinkles on skin
- Weak muscles
- Worn-out cartilage or married pain
- Gastrointestinal issues caused by thinning of the lining of the digestive tract
Of jets, if any physical symptoms are significantly interfering with your quality of life, you'll want to check in with your doctor. But if you'd just like smoother skin and a dinky more pep in your step, it could be favorable looking into how you can increase your collagen levels.
Do I really need collagen supplements and skin treatments?
There are a lot of adore skin care treatments on the market designed to increase your collagen, but do they really work?
Getty ImagesAlthough you can certainly try to do more collagen naturally (more on that later), at this indicate you're probably wondering if those trendy collagen supplements and skin treatments actually work. I have an unsatisfying retort to the burning question: They kind of do.
First, let's start with supplements. Castillo recommends that active farmland take collagen supplements an hour prior to working out, and there's certainly scientific research that supports this suggestion.
One comprehensive literature study found that collagen supplements can help with wound healing and skin entertaining, as well as increasing skin elasticity and hydration. These results are just preliminary, however -- a lot more research is needed to reinforce their effectiveness. And be careful when searching online; many studies are yielded by companies that manufacture collagen supplements, so you can't put too much stock in what they say.
On the latest hand, Castillo doesn't see any compelling reason to invest in skin treatments planned to increase collagen. These treatments often have a hefty stamp tag, and most of the supporting research is inconclusive at best.
If you have the resources to cloudless, however, certain treatments might be worth a shot. Some studies have shown that microneedling (which is said to increase collagen) can consume facial scarring and stretch marks, while ultrasound therapy seems to be fairly effective for tightening and lifting facial muscles. Again, this research is far from definitive, so grand trying collagen supplements first before you take the leap.
How can I do more collagen naturally?
A balanced diet will help invoice natural collagen production.
Claudia Totir/Moment/Getty ImagesIf the earth of supplements and freaky skin treatments doesn't appeal to you, you can definitely take a more natural near to increasing your collagen.
The most effective way is above a well-balanceddiet. When your body produces collagen, it uses amino acids, vitamin C, zinc and copper. To get the necessary amino acids (Castillo specifically names proline and glycine) you can eat eggs, bone broth, beans and meat. For vitamin C, go for citrus fruits, berries and bell peppers. Eat meat, shellfish, nuts, whole grains and beans for zinc and copper.
If you had to settle just one food to increase your levels of collagen, it'd have to be bone broth. When you simmer beef, chicken or fish bones in soaks, the collagen and other minerals seep into the soaks, delivering a delicious and nutrient-dense liquid. Just be sure to plan onward -- making your own bone broth can take a day or two.
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The expect contained in this article is for educational and informational purposes only and is not planned as health or medical advice. Always consult a physician or latest qualified health provider regarding any questions you may have approximately a medical condition or health objectives.
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