One other caveat? Meals that include excessive quantities of collagen usually are not all the time the healthiest selections. “Whereas wealthy in collagen, choices like pink meat, hen pores and skin and cartilage, and pork pores and skin, are additionally excessive in fats,” explains Cox. Exterior of animal proteins, Dr. Shamban suggests beans, oranges, peppers, tomatoes, broccoli, complete grains, and nuts. “A superb rule of thumb is to search for meals excessive in vitamin C, zinc, and copper, that are important for collagen synthesis which helps collagen manufacturing.”
How a lot collagen do you really want to take?
“Collagen dietary supplements akin to powders, capsules, or liquids are helpful as they supply a concentrated supply of collagen peptides, that are simpler for the physique to soak up,” explains Dr. Shamban. However based on Cox, there isn’t any RDA for collagen, and scientific analysis is missing for many collagen dietary supplements.
“There presently aren’t any official tips on how a lot is an excessive amount of, ” she continues. “Be sure to learn and observe the instructions steered by the producer. Analysis means that consuming between 2.5 grams and 15 grams of collagen is secure for adults.”
How does collagen have an effect on your physique?
Based on Dr. Shamban, collagen performs a vital position in pores and skin well being because it pertains to pores and skin construction, moisture retention, wound therapeutic, pores and skin elasticity, anti-aging results, and UV safety. “Incorporating collagen-rich meals, collagen dietary supplements, or collagen-infused skincare merchandise will help assist wholesome collagen ranges within the pores and skin and promote a glowing, youthful complexion,” she explains.
Physique-wise, collagen is thought to lowering joint ache and joint deterioration (as proven by a 24-week examine on athletes); scale back the lack of bone density and power as we age (also referred to as ‘bone metabolism’); and assist to construct higher intestine well being (by reducing intestinal barrier dysfunction and the related inflammatory indicators that drive the dysfunction).
What precautions do you have to take earlier than ingesting collagen?
“Collagen dietary supplements are all of the rave proper now, however with so many merchandise available on the market, it’s troublesome to differentiate the nice from the rubbish,” emphasizes Cox. In case you do determine to proceed with taking a complement, Cox recommends on the lookout for a collagen peptide complement that’s “third get together examined, hydrolyzed, which has a a lot greater absorption fee, and comprises collagen sorts I and III, that are the first sorts that assist pores and skin elasticity, stronger hair pores and skin and nails, in addition to bone and joint well being.”
