Are Collagen Supplements Worth It?
Collagen is being added to everything from protein bars to coffee creamer, and with good reason. It can facilitate your build strength, burn fat, and beat stress. Here's the simplest thanks to tap into the powers of this new super-nutrient.
Collagen supplements are taking the wellness world by storm. Once seen strictly as a skin plumper and smoother, it's going to have an entire range of health and fitness benefits, new research shows.
For one, collagen supplements seem to enhance joint health. Athletes with exercise-related joint pain who took 10 grams of collagen daily had a discount of their symptoms, a Penn State University study found.
The protein, which is of course in your skin, tendons, cartilage, and animal tissue, can also help cause you to stronger and calmer. "Collagen contains the amino acids glycine and arginine, which help the assembly of creatine, a substance that enhances muscle strength," says Mark Moyad, M.D., the author of The Supplement Handbook. Glycine seems to possess a chilled effect on the system, which might improve sleep, Dr. Moyad says. And it blunts the body's inflammatory response to worry, protecting the stomach lining from anxiety-induced damage. (Related: Why It's Never Too Early to start out Protecting the Collagen In Your Skin.)
Since production of collagen slows in your 30s, bumping up your levels via collagen supplements might be a wise move. But where you tumble and the way much you are taking are important. Use this four-point decide to determine the simplest sources and amounts for you.
Eat Food rich in Collagen
"The best source of collagen is from whole foods," says McKel Hill, R.D.N., the founding father of Nutrition Stripped. If you're eating a diet, you're likely getting collagen, she says. All meat and fish contain it, but the items we rarely eat, just like the tendons, offer the foremost. So if you're trying to spice up your levels, Dr. Moyad suggests bone broth, made by boiling those collagen-rich parts. Egg whites and gelatin (as Jell-O or mixed with milk and stirred into coffee) are good options too.
If you do not eat meat, "opt for plant sources of proline and glycine, two of the most amino acids in collagen," Dr. Moyad says. you'll be able to get them in legumes like soybeans; spirulina, an edible eubacteria that may be added to smoothies; and agar, a substance derived from marine alga that may replace gelatin in vegan desserts, he says.
How to Increase collagen Absorption
Certain nutrients can kick-start the body's production of natural collagen and maximize the consequences of the collagen you get from foods or supplements. Dr. Moyad calls out three vital factors: antioxidant and iron, which are both essential for collagen production, and omega-3 fatty acids, which protect the body's collagen stores from damage. you'll be able to easily get them from foods like bell peppers, broccoli, and citrus (for vitamin C); shellfish, red meat, and dark leafy greens (iron); and salmon, mackerel, and other oily fish (omega-3s).
Consider Collagen Supplements
If you do not eat much (or any) meat, you will want to think about collagen powder, protein, or-if you're aiming for a better dosage-pills, Dr. Moyad says. search for a supplement that's certified by a third-party quality-testing company, like NSF International or u. s. Pharmacopeia (USP). Start adding it to your diet slowly: First, take 1,000 milligrams for 2 to a few weeks. If you notice perks-your joints feel better otherwise you go to sleep faster-stick to it dosage. But if you do not see any effects, move and increase your intake in increments of 1,000 milligrams until you get results or hit 15,000 milligrams, whichever comes first, says Dr. Moyad says.
Collagen Peptides by Wellaholic
COLLAGEN PROVIDES THE INFRASTRUCTURE OF THE MUSCULOSKELETAL SYSTEM, ESSENTIAL FOR MOBILITY. THE INTAKE OF COLLAGEN ENSURES THE COHESION, ELASTICITY AND REGENERATION OF SKIN, HAIR, TENDON, CARTILAGE, BONES AND JOINTS.
Collagen peptides are a rich source of hydroxyproline, an essential component of hyaluronic acid and collagen. Made in USA under a certified FDA facility.
Suggested Use: One capsule, taking once or twice daily preferably with meals.