Collagen
I have been taking collagen for a while. I include it with creatine and a salt packet when I work out. As a result of taking it, I have noticed a difference with my nails and hair. It is also supposed to benefit your skin, but I haven’t noticed any benefits—though it could be dependent on the individual.
According to an article on Harvard health, “Collagen is a major structural protein in our tissues. It's found in skin, hair, nails, tendons, cartilage, and bones. Collagen works with other substances, such as hyaluronic acid and elastin, to maintain skin elasticity, volume, and moisture. It also helps make up proteins such as keratin that form skin, hair, and nails.”1
Health Benefits
A review of 19 studies involving 1,125 participants found improvement with skin firmness, suppleness, and moisture. But as the article at Harvard health pointed out, these studies were not conclusive.2 The review can be found here.
Another review of studies at NIH found: “Collagen is the most abundant protein in the human body that has many multi-functions. The loss or defect of collagen can cause skin aging and other diseases. The collage treatments have demonstrated effective improvements in skin hydration, skin elasticity, medical scaffold treatment, GERD, Osteoarthritis and Rheumatoid Arthritis in many clinical studies.”3
How our body makes collagen
Our body makes collagen by combining amino acids found in protein with Vitamin C, Zinc, and Copper.4 The problem is that as we get older our body produces less collagen (“This is particularly true after you've gone through menopause.”).5
In researching collagen, I found that it is not even close to as well researched as creatine. And scientists are still debating the benefits of collagen powder and collagen supplements.6
Getting collagen through diet
Of course, the fact that studies are not conclusive just means that supplements may not help as much as they claim to. But that doesn’t mean we shouldn’t focus on getting collagen through our diet. To do so, start by eating foods that are high in Vitamin C, zinc, and copper like “papaya, citrus fruits, tomatoes, greens, broccoli, cauliflower, shellfish, nuts, and whole grains.”7
Then to get your amino acids, eat bone broth (add it to soups etc.), fish with skin on, chicken, and red meat.8 Don’t forget to consult my prior post on chicken before buying chicken.
Here is good thread on the foods:
While I may continue the powder (at least until I run out), I am also going to pay attention to getting collagen through my diet. I hope this helps you think about collagen and how to get it through your diet.
https://www.health.harvard.edu/blog/considering-collagen-drinks-and-supplements-202304122911
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https://pmc.ncbi.nlm.nih.gov/articles/PMC8620403/
https://www.webmd.com/diet/collagen-health-benefits
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