THE COLLAGEN DIET
Kick-start your body’s natural collagen production for a more healthy, radiant, youthful YOU — here’s how.
If you want to improve your skin’s elasticity for a more youthful appearance, you may want to shift your focus from what you are putting ON your skin to what you are putting INSIDE your body.
Collagen, the most abundant type of protein in the body, is a key component of skin and joint health. This protein provides structural support to skin, bones, muscles, tendons, and ligaments and plays a vital role in many bodily functions such as wound healing. In other words, collagen helps skin cells renew and repair themselves. When collagen levels are high – the skin is soft, smooth, and firm.
As we age, the body not only produces less collagen, but the quality also reduces. This happens because the structure of the protein, collagen, has changed, weakening the bonds between the different layers of skin. Lower levels of collagen production leads to features associated with aging such as wrinkles, fine lines, and joint pain.
The speed of aging is different for everyone, so how quickly we lose collagen varies from person to person as well as factors like environment and genetics. Other characteristics of lower levels of collagen in the body range from (but not exclusive to) loss of elasticity in the skin (such as fine lines, wrinkles, and loose skin) joint stiffness, GI problems (due to thinning of the lining of the digestive tract), and shrinking, weakening of muscles.
Foods rich in collagen are excellent sources of nutrients that support collagen synthesis and protect the body's collagen from damage. Fish (with the skin), beef, chicken, bone broth, red bell peppers, tomatoes, berries, garlic, avocados, and eggs — are the top 12 collagen-rich foods that should be a part of your diet. They ensure healthy, glowing skin, hair, and nails.
If you already consume these collagen-rich foods as a part of a well-balanced nutritional diet, you should consider adding collagen supplements, which function to help the body better absorb nutrients (like collagen), can help boost or restore the body’s natural levels of collagen production.
*However, it's important to note that while the collagen diet may have some health benefits, it's not a magic solution for all health problems. Eating a balanced diet that includes a variety of nutrient-rich foods is still the best way to support overall health. As with any dietary change or supplement, it's best to consult with a healthcare professional before making any significant changes to your diet or lifestyle.
With age, the body no longer absorbs nutrients as well or synthesizes them as efficiently. This is where collagen supplements may help. They assist the body to better absorb collagen which ultimately restores collagen levels so that you look and feel your absolute best.
Although collagen is the body’s most abundant protein, it shouldn’t be the only source of protein from your diet as it lacks some of the essential amino acids that your body needs.
If you already consume a well-balanced diet full of all the nutrients the body needs (including the collagen-rich foods listed above), you can discuss with your physician whether incorporating collagen supplements into your diet is for you. It’s important to note that all collagen supplements come from animal sources, so collagen supplements are not appropriate for vegans.
Collagen supplements may be most helpful to people who are active and experience joint pain. There is a total of 28 different types of collagen in the body with type I through type IV making up 90 percent of the body’s collagen. The most common type of collagen found in supplements are Types I, II, and III, as they are also the most studied.
So, if you are looking to up your protein intake, here are some high-quality collagen supplements from reputable brands you may want to consider speaking to your physician about adding it to your diet.
COLLAGEN SUPPLEMENTS
NOW SUPPLEMENTS, MULTI COLLAGEN PROTEIN TYPES I, II & III
BUBS NATURALS COLLAGEN PEPTIDES POWDER
MOMENTOUS COLLAGEN SHOT
GNARLY NUTRITION, COLLAGEN PRO, UNFLAVORED
VITAL PROTEINS CHOCOLATE COLLAGEN POWDER SUPPLEMENT (Type I, III)
*NOTE ABOUT SUPPLEMENTS: Collagen supplements are minimally regulated by the FDA – if at all – and may or may not be suitable for you. They also may interact with other supplements or medications you are taking.
So, it's important to do your research and choose a reputable brand. It's also important to note that collagen supplements may not be suitable for everyone, particularly those with allergies to collagen sources such as fish or chicken. Please always speak with a healthcare provider to discuss any supplements you plan on taking.