In the quest for ageless beauty and optimal health, collagen has emerged as a powerhouse protein, revolutionizing how we approach skincare, wellness, and vitality. Collagen naturally occurs in foods, is sold as a powder, pill, and chew form supplement, and is added to bars, teas, coffee creamers, and baked goods. Clients frequently ask if they should add a collagen supplement to their daily regimen. In the quest to always share science-based and practical information with you, I’m diving into this topic. This month, I will explore collagen, its importance, and current research on its safety. Whether you're looking to slow down the effects of aging, support your joints, or improve overall well-being, keep reading to learn more about collagen and if a supplement is right for you. Please feel free to respond with any questions you might have. -Stephanie
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Collagen Demystified: Understanding its Role in Nutrition and Wellness
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What is Collagen?
Collagen is a protein that makes up about a third of the total protein in your body. It’s the primary building block for connective tissues, including bones, ligaments, tendons, cartilage, skin, blood vessels, and organs. Collagen plays a crucial role in maintaining the integrity and electricity of your connective tissues.
Protein-rich foods such as bone broth, meat, and fish provide the amino acids necessary for the human body’s natural collagen production. On the other hand, smoking, alcohol consumption, sun damage, and aging will decrease collagen production.
What Does Collagen Do?
Collagen supports the health of bones, tendons, cartilage, muscles, skin, hair, and nails. However, after age 40, adults lose about 1% of collagen each year.
Where Can I Get Collagen?
Because collagen is naturally found in animal products such as chicken and beef bones and feet, bone broth is one of the best natural sources of collagen. Other food sources of collagen include skin-on poultry, egg whites, sardines, and organ meats. Collagen can also be found as a pill, powder, or liquid supplement and can be added to foods such as smoothies, coffees, and soups. If you supplement with collagen, choose collagen with peptides or hydrolyzed collagen. It is worth noting that your body’s ability to absorb collagen, either from dietary sources or supplements, will be impacted by your age, health, and lifestyle. Consult a dietitian to determine the best way to enhance collage absorption in your diet.
Worth the Hype?
The research appears to support the benefits of supplementing with collagen, especially for people over 40.
While the research behind collagen is still emerging, the current findings support that:
- Collagen supplements can help reduce pain associated with osteoarthritis as well as exercise-related joint pain
- Collagen peptides have been found to protect against osteoporosis while supporting and maintaining healthy bones
- Collagen supplementation can help with overall skin elasticity, as well as reduce signs of aging such as wrinkles and dry skin
Is It Safe?
Adding a collagen supplement to your regime does not appear to be associated with any risks or adverse side effects. Research supports taking 2.5 to 15 grams of hydrolyzed collagen. However, always consult your healthcare provider to confirm safety with anyl supplement. When looking at supplements, look for simple ingredients and companies with trusted third-party labels, such as NSF or USP.
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Unlocking the Collagen Code: The Vital Nutrients Essential for Enhanced Absorption
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Collagen supplementation has gained widespread popularity in recent years, promising youthful skin and joint health. However, simply popping a supplement isn't enough to optimize collagen production. To truly harness the benefits of collagen, vitamin C, copper, and zinc are essential for your body to process and utilize collagen.
Vitamin C Acts as the glue that binds amino acids together. It plays a crucial role in forming collagen fibers. Moreover, its antioxidant properties combat free radicals, the culprits behind premature aging. To boost your intake of this essential vitamin, incorporate citrus fruits like oranges, grapefruit, lemons, leafy greens, broccoli, and vibrant red peppers into your diet.
Zinc serves as a catalyst, activating various proteins involved in collagen synthesis. It ensures that collagen production operates at peak efficiency and is abundant in foods like oysters, salmon, pumpkin seeds, eggs, and even dark chocolate.
Copper is converted into peptides within the body, vital for kickstarting collagen synthesis. To increase your copper intake, turn to nutrient-rich sources such as beans, nuts, dark leafy greens, and succulent shellfish.
While adding collagen-rich foods or supplements to your diet is beneficial, it's crucial to recognize that more than these nutrients alone will be needed. Collagen synthesis is a complex process with multiple moving parts, requiring a holistic approach to nutrition. A well-balanced diet comprising a variety of fruits, vegetables, lean proteins, beans, nuts, and seeds provides the necessary building blocks for optimal collagen production. So, rather than fixating solely on collagen supplements, zoom out and focus on the bigger picture of nourishing your body with a diverse array of nutrients. After all, when it comes to collagen synthesis, every nutrient plays a vital role in the grand symphony of wellness.
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Featured Recipe
Slow Cooker Bone Broth
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Makes about 8 cups of broth
Ingredients:
- 4 pounds beef or chicken bones (if possible, include some red marrow bones)
- Two medium carrots, chopped
- Two celery stalks, chopped
- One medium leek, trimmed and chopped
- One medium onion, sliced
- Two garlic cloves diced
- Two bay leaves
- Two tablespoons black pepper
- One tablespoon apple cider
- Pinch of salt
Instructions:
Add bones and vegetables to a slow cooker—season with bay leaves, black pepper, apple cider vinegar, and salt. Fill with water. Cook on low for 18 - 48 hours.
Strain broth with a filter or through cheesecloth. Let cool. A layer of fat will usually gelatinize on the top; you do want to discard it before warming up because otherwise, that fat will disperse back into the broth when it's warmed.
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Be Inspired
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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