What's the deal with collagen!?!?!
COLLAGEN! What is it and why is EVERYONE talking about it?!?!
First and foremost, collagen is the main structural protein in various connective tissues throughout the body. Collagen plays a HUGE role in skin structure as well as bone strength.
Collagen production begins to decline around the age of 20 and noticeable signs of decline begin to appear around the age of 30. Yes, 30!!! I can’t tell you how many times I hear, “My skin is SO thin.” in a single day. Not only does our production of collagen slow but our body also produces lesser-quality collagen as we age.
Of course collagen can improve the appearance of our skin, but it can also improve gut health, immune function, as well as hair and nail strength.
Before we get into supplemental collagen that is ALL the buzz right now, let’s talk about natural ways to boost collagen production.
To keep it basic, ALL collagen begins as procollagen. Our bodies make procollagen by combining 2 amino acids: glycine and proline with the help of Vitamin C!
Getting plenty of vitamin C, proline, glycine, and copper in your diet is a sure-fire way to help naturally boost your collagen production! If you’re overwhelmed by the thought of trying to find these goofy amino acids you’ve never heard of, start simple with things like citrus fruits, bell peppers, asparagus, egg whites, cashews, and lentils.
If dietary consumption of these procollagen-boosting amino acids is just not do-able for you, have no fear. I think I saw a collagen supplement at the gas station the other day. Literally, THEY ARE EVERYWHERE. However, because there are so many, the next question is, how the heck do you know which ones are good?!?!
I actually learned a lot when I was trying to figure out what to look for in a good supplement. Here’s what I came up with:
Diverse amino acid profile (at least 9). Our body requires 20 to function properly, so the more the better!! (General rule: I typically think of amino acids as anything that ends in -ine)
Look for hydrolyzed bovine collagen (bovine is the most potent and easily absorbed)
Types I and II (if it has more than 3 types, beware because it is likely watered down)
Supplement red-flags:
Marine collagen (The debate is out on this one but what I came up with is that the source of marine collagen is undetermined, which makes it difficult for the body to absorb.)
Magnesium stearate and titanium dioxide have a lot of great benefits, but when found in a collagen supplement, they are mainly used as a filler and therefore have no nutritional value.
Top Brands:
Collagen Peptides by LiveWell Labs
Collagen Peptides by Essential Elements
Multi-Collagen Protein by Ancient Nutrition
Super Youth Collagen Powder
Regardless of whether you are able to consume a diet high in procollagen boosters or you find a supplement you LOVE, all of your hard work and dedication won’t be worth a thing if you don’t avoid the 3 big collagen-killers: refined sugar, unprotected/excessive UV exposure, and smoking!
Now get out there and live your best collagen-boosting life!!