01/12/2024
A tremendous buzz surrounds COLLAGEN DRINKS & SUPPLEMENTS as celebrities and influencers tout miraculous benefits for skin, hair, and nails.
But what does the science say?
Collagen is a major structural protein in our tissues. It is found in skin, hair, nails, tendons, cartilage and bones.
Collagen production starts to decrease in your 20s.
Oral supplementation with collagen peptides has increased in popularity in recent years.
But currently, no medical evidence supports marketing claims that collagen supplements or drinks can improve skin texture or hair growth.
Our bodies naturally produce collagen using the amino acids from protein-rich foods like bone broth, meat, and fish, but Aging, Sun damage, Smoking, Pollution, and Alcohol consumption all decrease collagen production.
Our bodies cannot absorb collagen in its whole form to enter the bloodstream. It must be broken down into peptides, so it can be absorbed to the gut. So far no human studies have proven that collagen you take orally will end up in your skin hair, or nails.
If your goal is to improve skin texture and elasticity and minimize wrinkles, you're better off focusing on sun protection and using topical retinoids.
Extensive research has already demonstrated that these measures are effective.
Talk to your dermatologist for advice on the range of options.
*Follow a healthy lifestyle and eat a balanced diet that includes protein-rich foods.
*If you smoke, quit
*Apply sunscreen daily and remember to reapply every three hours.
*Wear wide-brimmed hats and UV-protective clothing when you are spending a lot of time in the Sun.
Sources of collagen are:
*Bone broth (simmering animal bones & connective tissues create bone broth)
*Fish
*Eggs
*Chicken skin and cartilage. (Wings, legs, and feet are rich in Type II Collagen)
*Citrus fruits, like oranges and lemons are high in vitamin C, which helps form collagen.
*Leafy greens, like spinach, and kale are rich in antioxidants, which help produce collagen.
*Berries, like blueberries, raspberries, strawberries, and blackberries are high in vitamin C and antioxidants.
Other ways to support collagen production including protein-rich food are food that contains vitamin D calcium, copper, and zinc.
