What is Collagen?
Collagen is a protein in our body that gives structure and strength to our skin, bones, muscles, and tendons.
It’s like the glue that holds everything together.
Sadly, our collagen stores begin to deplete in our 20’s (around age 25) and start to decline further in our 40’s, leading to wrinkles, weaker muscles and joints. Factors like sun exposure, smoking and poor diet can speed up this process.
Fortunately, there are ways to support our collagen production or supplement it to ensure our body gets what it needs.
Here are some Collagen-rich foods:
- Bone Broth
- Skin-on Chicken
- Sardines
- Salmon
- Organ meats
- Eggs
- Fish ( in general)
Foods to Support and Stimulate Collagen Production:
- Spirulina
- Mushrooms
- Citrus Fruits
- Nuts
- Tomatoes
- Sweet Peppers
- Avocado
- Garlic
- Soy
- Leafy Greens
- Beans
- White Tea
Recommendation
For healthier skin, tendons, hair and nails, try adding 10 to 15 grams of collagen to your daily routine.
If you’re unsure whether you’re getting enough collagen from your diet, you can consider supplementation. Here are some options I’ve tried (note: I do not receive any commission from these products; I just want to share my experiences with you):
- Collagen Peptides from Faster Way: This product provides 12g of collagen and 11g of protein per scoop, ideal for those who do not eat any collagen-rich foods. Check here
- Collagen Up from California Gold Nutrition: One scoop offers 5g of collagen, 90 mg of vitamin C, and 60 mg of hyaluronic acid. This is the one I am currently using and is great for those who want to add collagen to their intake. Check here
- Ancient Nutrition Multi Collagen: This supplement contains 10 types of collagen and provides 10g of collagen per scoop, along with 90 mg of vitamin C, probiotics, and 9g of protein per scoop. Check here
Please note that collagen is best taken in the morning, on an empty stomach with room temperature water, and it should be used for at least 3 months to see results.
To your good health,
Elsy.
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