Hydrolyzed collagen is the best kind of collagen supplement as it means the collagen has been separated and is easier to assimilate. Collagen powder is better than pills due to a number of factors, the first being dosage.
Foods to boost collagen production
[6] These include fish, poultry, meat, eggs, dairy, legumes, and soy. Collagen production also requires nutrients like zinc that is found in shellfish, legumes, meats, nuts, seeds, and whole grains; and vitamin C from citrus fruits, berries, leafy greens, bell peppers, and tomatoes.
Eat a healthy diet high in nutrients including vitamins A11 and C. Follow a daily skin care routine that includes sunscreen and topical retinol. Avoid smoking, as research shows that tobacco smoke reduces the production of collagen and elastin.
Bone Broth
Chicken bone broth is a potent source of collagen. This broth, made by boiling chicken bones in water, is believed to extract collagen, thus supporting body health.
At this time, there isn't enough proof that taking collagen pills or consuming collagen drinks will make a difference in skin, hair, or nails. 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 through the gut.
Berries: All types of berries, such as strawberries, blueberries, raspberries, blackberries, and cranberries, are delicious foods high in collagen. All berries contain significant amounts of vitamin C, which has amazing skin-benefitting effects.
Good news: Unless you're allergic to their ingredients, there are no known side effects of taking collagen peptides. As with anything else, check the label closely, but if you're allergy-free, you should be A-OK to try collagen peptides.
Another natural source of collagen is egg whites. Although they do not contain high levels of collagen, egg whites are rich in proline, which can form collagen in the skin. Moreover, egg whites contain 6.2 grams of protein, which is equivalent to 10% of an adult's daily protein needs.
The short answer is it depends on your everyday routine. If you hit the gym at 5 every morning, tossing your collagen capsules in a baggy and going on your way may be suitable. If you have several cups of coffee before hitting your in-home office in the morning, collagen powder may be your go-to option.
Vital Proteins Collagen Peptides, Unflavored, 1.5 lbs | Costco.
While uncommon, there have been reports of collagen supplements leading to liver abnormalities in some individuals. These abnormalities may manifest as increased liver enzymes or liver damage, although the exact mechanisms remain unclear.
Timing for collagen supplements depends on the reason you are taking them. If you have experienced gases or gut issues with these supplements, it is best to have them in the morning blended in with your smoothies or in a cup of coffee. If you want a good night sleep, you can take it at night with a glass of milk.
Research (Link is external) (Link opens in new window) shows that taking 2.5 to 15 grams daily of hydrolyzed collagen is safe. A smaller dose benefits your joints and skin, while a larger amount may help with body composition and muscle mass.
Raw nuts, not fried, are great allies of anti-aging. Almonds, cashews, pistachios or hazelnuts help produce collagen. Walnuts, for example, contain omega-3 fatty acids, which are antioxidants.
Collagen production naturally declines with age, but other factors, such as sun exposure and smoking, can also speed up this process. Consuming enough Vitamin C, zinc, and certain amino acids can support its synthesis.
You can help your body make more collagen by eating healthy foods. To make it, your body puts together amino acids called glycine and proline. You find these acids in high-protein foods such as chicken, fish, beef, eggs, dairy, and beans. Other nutrients, like vitamin C, zinc, and copper, also play a part.
There are a few ways that exercise can boost collagen levels: Exercise delivers nutrients, like vitamins and oxygen, to skin cells, helping them repair and multiply. Specifically, these nutrients feed the fibroblast cells in your skin that produce collagen.