Let’s say you are concerned about your skin’s appearance. You have a decent skincare regime, including lots of cream and lotions. And now, you think about going to the next level, and try collagen for skin supplements.
Collagen supplements are the latest trend in skincare treatment. So far, there are no studies that back up the claim that supplements will vastly improve the appearance of your skin. What we can tell for sure, however, is that collagen has several benefits for your skin.
After all, we all know our skin is built of collagen, a protein that we lose as we age.
- 1 What is collagen?
- 2 Why you are not getting enough collagen?
- 3 Benefits of collagen for skin
- 4 How to boost your collagen?
- 5 Foods high in collagen
What is collagen?
Collagen is the most abundant protein in the skin. In other words, it is the protein that makes up the skin. Our skin is made of 70% to 80% of collagen, along with the elastic tissue. Collagen is found in the dermis, or the middle layer, and gives our skin the fullness and plumpness.
You can also find collagen in bones, ligaments, muscles, blood vessels, hair, tendons, and more. Simply put, it is the main component of our connective tissue.
Collagen has many important functions for our skin and body, including providing structure for the skin, as well as strengthening of the bones. As we mentioned previously, collagen supplements have become vastly popular in the past few years.
Many of the supplements are hydrolyzed so that it is easier for you to absorb the collagen. You can also boost collagen production and consumption with certain foods.
Consuming collagen has many health benefits, and it is nothing new. We have been doing it for centuries. Gelatin is a cooked form of collagen, obtained by boiling the skin, bones, and cartilage of animals. We use gelatin for puddings, cakes, yogurt, ice cream, soup, and more.
With that in mind, let’s talk about how and why to increase collagen consumption.
Why you are not getting enough collagen?
The obvious answer is you are getting older. As we age, our body produces less and less collagen, which is just normal.
But that is not the only reason why you are getting less collagen. There are also some lifestyle habits and choices that affect the amount of collagen in your body.
For starters, consuming too much sugar, consuming alcohol regularly, smoking, and staying too long in the sun can reduce the amount of collagen your body produces.
There are ways to boost collagen production, including sticking to a balanced and healthy diet, applying topical creams, and drinking collagen powder supplements. We will discuss all of them.
Benefits of collagen for skin
Let’s answer the question of why you need collagen for skin supplements. Simple, the benefits are too good to ignore them. As mentioned previously, collagen makes up almost 80% of our skin’s structure, meaning it is essential for skin health.
Prevents aging of the skin
We said that as we age, our skin loses collagen. And when our skin loses its collagen, wrinkles, fine lines, and all sorts of aging symptoms appear.
Collagen promotes glowing and vibrant skin. We have to stress that you cannot reverse aging. Your skin will eventually age.
But collagen supplements can slow down that process, and prolong it as long as possible. And if wrinkles have begun appearing on your younger skin, collagen supplements can reverse that process.
Consuming collagen supplements will improve skin’s elasticity within one month.
Can reduce cellulite
Another symptom of bad skin health is the appearance of cellulite. Now, all women get cellulite at one point in their life. It is just a matter of how much you get.
Cellulite is a layer of fat under the skin, which pushes up against the connective tissue. The result is a dimpled or lumpy appearance on your skin.
Collagen peptides promise to deliver clear improvement in the cellulite department. More studies are needed to prove collagen can reduce cellulite. But being that cellulite is common, and some 80% or 90% of women have it, it is worth trying.
Deliver glowing skin
The most important benefit of collagen for skin supplements is that your skin will glow. Who doesn’t love radiant and glowing skin? Right?
Collagen supplements are a way to get there. Consuming supplements, or increasing collagen consumption with foods will make your skin as shiny as a baby.
How to boost your collagen?
There are many ways to boost collagen production and consumption. Supplements are just one way of that.
Here are all of the ways you can increase collagen in your skin.
Try bone broth
This is an age-old remedy for getting more collagen. We’ve been doing this for years. Simmer bones to extract the flavor and beneficial nutrients of collagen. Bone broth is tasty, and a great source of collagen as well.
But the best part is, bone broth is extremely easy to add to your diet. Giving it does not provide a lot of calories, you can add bone broth to your diet and menu even if you are trying to lose weight.
You can add bone broth to your soups and stews, or combine with whole grains.
Your options for bone broth are to make one at home by simmering bones or buy it in powder form.
Basically, gelatin is the cooked form of collagen. Powdered gelatin is a quick and convenient way to boost your collagen consumption.
You can mix powdered gelatin into any liquid, be it a soup, stew, or broth. Or you can try powdered gelatin with some cup of keto coffee.
For those with a sweet tooth, powdered gelatin works wonderfully with fruits as a snack. Or in an ice cream recipe.
Last, but not least, you have collagen supplements. They are the easiest way to fix your collagen production and consumption. There are many brands you can find online or in a store that sell hydrolyzed collagen peptides.
These are the best collagen supplements, because the amino acids have been broken down, and you can easily absorb and digest them. You can also get amino acids from betaine anhydrous to benefit the rest of your body.
Add the supplements to smoothies, hot beverages or baked goods.
Foods high in collagen
The best way to get healthy and glowing skin is to follow a balanced and healthy diet. Some foods boost your collagen production.
They do not contain collagen, but they boost your collagen production. Consume them regularly, and your body will produce more collagen.
Leafy greens and citrus fruits
Vitamin C plays a major role in collagen synthesis. Therefore, foods that are high in vitamin C are vital for healthy skin.
Leafy greens and citrus fruits are on top of that list, as some of the foods with the highest vitamin C percentage. Consume broccoli, kale, spinach, lemon, oranges, and your skin will thank you.
Oysters are high in minerals that are required for the collagen synthesis. Those are zinc and copper. They also pack some protein and unsaturated fats. So that is a bonus.
Meat contains protein that is made of amino acids that our body cannot produce on its own. Beef is one of the best meat choices for essential amino-acids. You need these amino acids to produce collagen.
Chicken deserves its own place. There is a reason why most collagen supplements are derived from chicken.
While chicken is not your best protein source, it contains ample amounts of dietary collagen. Just look at a whole chicken, and see how much connective tissue there is. All of that is collagen.
Shellfish and fish
Delights from the sea have bones and ligaments made of collagen. Some nutrition experts say that marine collagen is the most easily absorbed. The problem with marine collagen is we usually do not consume those parts of the fish. That is the head, scales, and eyeballs.
Egg whites contain amino acids that are required for collagen production. They do not contain connective tissue like other animal products, but egg whites give you the amino acids you need.