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Without enough collagen in our diet, we can suffer from a whole host of symptoms including weak joints, slow healing wounds and thinning hair. Wrinkles
But using skin cream is probably not as effective as healthy eating — and protecting your skin from excessive sun exposure and sunburns, especially early in life, Dr. Bradleystates. At any rate, hydrolyzed collagen (or “collagen peptide”) powder usually has no flavor and dissolves easily in beverages, smoothies, soups and sauces. What’s more, consuming a diet high in beneficial plant compounds could also help improve skin health by reducing inflammation and protecting against collagen degradation ( 18). Summary Additionally, some people are allergic to coconuts, though this is rare. If you have this allergy, you should avoid consuming all coconut-derived products ( 32). Summary A follow-up study in 31 of these women found that taking 5 grams of collagen daily for a total of 4 years was associated with a progressive increase in BMD.
Collagen is a protein — the most plentiful protein in your body. It’s in your muscles, bones, tendons, ligaments, organs, blood vessels, skin, intestinal lining, hair and other connective tissues. Consuming enough protein, vitamin C, vitamin D, and zinc in a balanced diet is a healthy and less expensive alternative to supplements. By combining this with regular exercise, you can help minimize collagen and bone loss as you age. mg coconut oil – A natural skincare ingredient rich in medium-chain triglycerides, that’s been linked to various health benefits. ELLE, 2018.
You can buy it in grocery stores or make it yourself. “I recommend buying only organic bone broth, or cooking broth from the bones of only organically raised animals,” Dr. Bradley says. “You don’t want the residue of pesticides, antibiotics and other contaminants in your broth.” Protein-rich foods Because it’s grain-free, the flour is also good for those on the paleo diet, which does not allow grain products like regular wheat flour. However, manufacturers often combine collagen with other ingredients in supplements. Certain ingredients could pose health risks, such as herbs and high levels of vitamins in supplements formulated to support the health of the skin, nails, and hair ( 29). Therefore, it’s best to enjoy coconut oil in moderation as part of a balanced diet, alongside a variety of other healthy fats like olive oil.In fact, you can help your body make collagen and maintain healthy collagen levels and bone tissue by simply including enough high quality protein, vitamin D, calcium, vitamin C, and zinc in your diet ( 30, 31, 32). One of the most popular uses of collagen supplements is to support skin health. Research suggests that taking collagen supplements may improve certain aspects of skin health and appearance. Without enough collagen in the body, wounds can be slow to heal and this can cause infection, pain and other more serious symptoms. Another study involving 48 people with metabolic syndrome found that replacing other fats in the diet with virgin coconut oil improved triglyceride levels and reduced fasting blood sugar after 4 weeks compared to a control group ( 21).
A review of 19 studies that included 1,125 participants (95% women) between the ages of 20 and 70 found that taking hydrolyzed collagen improved skin hydration, elasticity, and wrinkles compared with placebo treatments ( 19). The membranes in eggs contain proline, one of the main amino acids found in collagen and keratin. 6 Collagen plays an important role in joint flexibility and strength. A recent study showed that adults who took collagen supplements, (2 grams of collagen for 70 days,) saw a significant reduction in joint pain. 3 Increases Muscle Mass One study looked at the effects of taking collagen supplements in 102 women in postmenopause who had reduced bone mineral density (BMD).
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Because vegan collagen is formed from healthful plant-based ingredients, the benefits extend well beyond collagen production, too. In fact, according to Dr. Pingel, it can strengthen joints, muscles, and bones, increase energy, support the immune system, improve seasonal allergy symptoms, improve sleep, reduce anxiety, protect the liver, support wound healing, and of course, help slow the signs of aging—just to name a few. If you don’t have a silicone mold, you can pour the mixture in a small pan, freeze, then cut into bite-sized squares. On the other hand, leading a healthy lifestyle by following a nutrient-dense diet and avoiding smoking and heavy alcohol use may help delay age-associated changes in collagen and reduce signs of aging such as wrinkles.
Still, some research does look promising. A 2014 double-blind study published in the journal Skin Pharmacology and Physiology found that women who consumed extra collagen had higher levels of skin elasticity after four weeks than those who took a placebo. https://www.nia.nih.gov/about/living-long-well-21st-century-strategic-directions-research-aging/inflammation-plays Research shows that daily supplementation of collagen (over 69 days) improves skin elasticity and hydration. 5 Supports Healthy Hair & Nails In a small saucepan, heat coconut oil, coconut butter, and almond butter, over low heat until melted. Healthcare professionals also use collagen and collagen-based materials in the medical field, including in treating wounds, burns, and diabetic ulcers ( 8).
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Crowley DC, et al. (2009). Safety and efficacyof undenatured type II collagen in the treatment of osteoarthritis of the knee:A clinical trial. DOI: While studies show that saturated fat consumption is not directly associated with a higher risk of heart disease, some health organizations, including the American Heart Association, recommend limiting your intake to less than 5–6% of total daily calories ( 30, 31).
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