Supplements to boost collagen in your skin

Supplements to boost collagen in your skin

Collagen supplements are hugely popular right now. And with good reason-they seem to work. Taking collagen supplements improves skin elasticity, firmness, hydration and texture.

There are some small but promising studies to back this up.1 In a double blind study of women 35-55, half the women were given collagen peptide supplements daily for 8 weeks. These women showed a statistically significant improvement in firmness and elasticity compared to the control group (who got no supplementation). 2

Another study of post-menopausal women showed similar improvements. 3

These women showed a noticeable a significant reduction in wrinkle depth and visible improvements in skin elasticity and hydration. 

Besides better skin, many people find that getting extra collagen also helps their joints feels better.

Interesting fact: When you take collagen, it gets broken down into its component amino acids just like any other protein you eat. The theory behind why collagen supplements work is that they trigger your body to increase collagen production on its own. Which is how peptides in skin care products work too. Cool.

Supplements come in several forms. Or you can make yourself some bone broth.

One of the best ways to help your skin make more collagen and look great is with bone broth.

Bone broth for collagen support

 I’m a huge fan of bone broth because it not only makes your skin glow, it helps heal your gut lining, your joints and boosts your immune function. Bone broth is easy to digest, full of nutrients that are easily absorbed (especially minerals and amino acids) and it tastes good.

 You can buy bone broth, but it’s easy to make. I really like the bone broth recipes from Sally Fallon, author of Nourishing Traditions. You can find them online or buy her book. I make bone broth in my crockpot. You can also do it on your stove top.

 It’s easy.

 Here are the basics-

  1. Place bones (beef or chicken) into a large stock pot or slow cooker and cover with water. If you’re using beef bones, you can roast them in the oven at 400 for 30-45 minutes to brown them and give your broth a lovely brown color.
  2. Add two tablespoons of apple cider vinegar to water prior to cooking. This helps to pull out important nutrients from the bones. You don’t taste the vinegar in the finished broth.
  3. Fill stock pot or slow cooker with filtered water. Leave plenty of room for water to boil.Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours if you’re doing this on your stovetop.
  4. If you’re using your slow cooker, use the low setting. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. You need a low and slow cook time to get all the nutrients in your broth.
  5. You can also add in vegetables, such as onions, garlic, carrots and celery, for added nutrition and flavor.

Keep in the frig or freezer.

I keep out the bone broth that I’m going to use in the next few days and freeze the rest. Then I just thaw as needed.

 NOTE: if you’re buying bone broth, check out who’s making it and from what. Most “stocks” and “broths” that you find in the grocery store are made from lab produced “flavors”, water, and salt. Not good. There are some good ones out there, though, so just be sure to check your sources.

Collagen supplements for your skin

Let’s face it, you don’t always have the time or bandwidth to make your own bone broth. Or maybe you don’t like the flavor.

That’s ok. It turns out that collagen supplements work too.

Since collagen can only be gotten from animal sources, it’s important to know where your supplement is coming from. High-quality collagen supplements should be made from grass-fed, pasture raised animals or wild caught fish, and whose products have been third-party tested for purity.

Most collagen supplements come from beef or pork. There is also marine collagen. marine collagen is believed to be better absorbed, contain fewer toxins, and be less inflammatory

If you’re going to use a collagen supplement, what should you look for?

Collagen supplements generally come in a powdered form that you can mix into drinks, smoothies or plain water. Or capsules.

Collagen peptides are what’s best utilized by your body.

Note: collagen peptides are the same thing as hydrolyzed collagen. Remember, peptides are short chains of amino acids (or fragments of protein, depending on how you want to look at it).

Some suggestions for collagen powder:

Vital Proteins

Ancient Nutrition

If, like me, you like taking capsules:

 HUM nutrition Collagen Love

Mito Q Skin Support Complex- It’s got ingredients to support your mitochondria, ceramides for moisture, and collagen from marine sources. It’s  designed to nourish all three layers of your skin from the inside out. It’s also more pricey. If you’re interested in getting this supplement, contact me. )

There are also collagen supplements that come in liquid form. I’m currently taking one of these that contains high quality marine collagen. It’s working well. I hope to be able to offer it to you in the near future.

There are more, these are just a few of my favorites.

Collagen on your skin

 Collagen molecules are large. Too big to penetrate your skin and actually do anything. That’s why we’ve talked about peptides, retinol, and vitamin C  for skincare. They trigger your skin to produce more collagen.

For the best results, protect your skin from the sun, eat a varied diet that includes foods that support collagen production, use skin care products that encourage collagen production, and take a high quality collagen supplement.

Remember you can spend a small fortune on collagen supplements, but if you don’t protect your skin from the sun or smoke, you’re not going to see the results you want. Both unprotected sun (UV) exposure and smoking trigger enzymes that breakdown collagen in your skin at a rate nothing can offset.

 

References: 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707681/
  2. https://pubmed.ncbi.nlm.nih.gov/23949208/
  3. http://www.jmnn.org/article.asp?issn=2278-1870;year=2015;volume=4;issue=1;spage=47;epage=53;aulast=Borumand

 

*The information and content on this website is provided only for informational purposes. It is not meant in any way as a substitute for the professional advice provided by your physician or any other healthcare professional. The statements on this site have not been evaluated by the FDA. Our products are not intended to diagnose, treat, cure or prevent any disease.

 

 

 


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