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Collagen seems to be the nutrition craze du jour. People are adding collagen to coffee, smoothies and more in hopes that it will help promote anti-aging and alleviate wrinkles and arthritis symptoms (check out our favoritedietitian-approved collagen powdersfor more on that). Not to mention, collagen can be found in several food sources that you might already eat. But does eating more collagen equate to a healthier you? Here’s a closer look at what collagen is, what collagen does and whether you should give it a try.
What Is Collagen?
Collagen is a rich source of protein found in our connective tissue, cartilage, bone and tendons. Our bodies make collagen—but production slows down as we age. You can eatcollagen-rich foodslike beef broth, skin-on chicken and sardines. You can also buy collagen as a powder or supplement, but just be wary asmost supplements are not regulatedto ensure their safety. Most collagen-rich supplements are made from animal products, so they won’t be vegetarian- or vegan-friendly.
Health Benefits of Collagen
Might Delay Skin Aging & Reduces Wrinkles
Want dewy, hydrated skin with fewer wrinkles? Collagen might be an anti-aging secret. Because collagen is found naturally in our skin, nails and hair, some people believe that eating more collagen will help breathe life into your hair and skin and help reduce the signs of aging. Collagen supplements specifically claim to reduce wrinkles, firm skin and relieve arthritis pain, and they may do just that.
Helps Strengthen Bones & Joints
What about the pain-relief claim that collagen can help with joint pain from conditions like arthritis, including psoriatic arthritis and osteoarthritis? “The studies on collagen supplementation show that it can replace the synovial fluids between the joints and help repair and build cartilage,” states Danielle Omar, M.S., RD, ofFood Confidence. “This helps to reduce joint pain and stiffness and may help treat conditions like osteoarthritis.” The research suggests that hydrolyzed collagen is absorbed intestinally and then accumulates in the cartilage, helping with pain relief for those suffering from arthritis.
Another study, performed on healthy athletes at Penn State University, investigated the effects of collagen ingestion on the prevention of activity-related joint pain in athletes. The researchers found that after 24 weeks of liquid supplementation with 10 grams of collagen, athletes felt less joint pain at rest, and when walking, standing and lifting. These results suggest that collagen supplementation may prevent joint deterioration in healthy athletes. Anothermore recent literature reviewalso echoes the findings that collagen is good for bone health.
28 Recipes to Help Boost Your Collagen
Sources of Collagen
Though our body makes collagen, some of the food we eat is also rich in collagen. “Tougher cuts of meat such as chuck, roast and rump are naturally rich in collagen, which makes these cuts perfect for slow cooking,” says Christy Brissette, M.S., RD, of80 Twenty Nutrition. Many food companies sell a collagen-rich bone broth, which can be used in soups, stews and other dishes. You can also make your own with recipes like ourBeef Bone Broth.
Collagen is also available as a supplement, similar to aprotein powder. Omar uses collagen protein powder in place of traditional protein powder. “I like it because I don’t have the same digestive issues from it that I get from whey- or pea-based powders. Plant-based powders can cause microbial fermentation during digestion and whey protein often irritates those with an underlying dairy sensitivity, while collagen protein does neither,” she says.
“Because our body breaks down collagen into amino acids and then assembles them into proteins, taking supplemental collagen probably isn’t any better than eating the foods rich in collagen,” says Brissette. She recommends eating more foods rich in the proteins (specifically amino acids proline and glycine) that help build collagen, such as meat, fish, dairy products, soy, beans, cabbage, cauliflower, dairy products, eggs, mushrooms and wheat germ. She also encourages people to eat morevitamin C-rich foods, such as bell peppers, kiwis, citrus fruit, broccoli and kale, since vitamin C is important for collagen production.
The Bottom Line
There’s promising research around collagen’s anti-aging and beauty benefits, but more research is needed to support the current findings. Eating more vitamin-C rich foods and protein-rich foods with the right amino acids can help, too. Brissette also recommends “quitting smoking, wearing sunscreen and avoiding high glycemic index foods like added sugars, white bread and white rice, as they can all speed up the breakdown of collagen and the aging process.”
Up next:What Is Keratin? Here’s What a Dietitian Has to Say About It
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