Collagen is the most plentiful protein in your body. It’s in your muscles, bones, tendons, ligaments, organs, blood vessels, skin, intestinal lining, and other connective tissues (1). Think of collagen as the glue that holds your body together!

 

Making collagen naturally

 

Incorporating certain foods into your diet supports the body’s natural production of collagen. Focus on protein-rich foods like beef, chicken, fish, beans, eggs, and dairy. These foods contain the amino acids that make up collagen, namely glycine, proline, and hydroxyproline (2).


 

Collagen production requires certain nutrients!

 

In addition to these amino acids, the body also requires certain nutrients, like vitamin C, zinc, and copper, to ensure adequate collagen production is taking place. Incorporating these vitamin and mineral-rich foods is incredibly important. You can find vitamin C in citrus fruits, berries, leafy greens, bell peppers, and tomatoes.  Minerals zinc and copper can be found in animal proteins, shellfish, nuts, seeds, whole grains, and beans. 


 

In food, collagen is naturally found in animal flesh like meat and fish that contain connective tissue.

 

With that being said, the richest forms of collagen are found in the connective tissue of animals and the skin and bones of fish. Today, most people only eat muscle meat proteins, which do not give us adequate collagen or the amino acids that we need to help repair and restore our bodies (3). 



 

Bone broth is an excellent source of collagen. 



 

A great addition to your diet to increase collagen consumption and production is bone broth! Bone broth is made from a variety of meaty joints and bones, simmered for an extensive period of time, and typically sipped on its own as a restorative tonic (4).

 

Bone broth is rich in amino acids (the building blocks of protein) that boast anti-inflammatory properties, support the immune system, joint health, and collagen production.

 

I do like to point out that while there is no solid scientific evidence documenting the benefits of bone broth, it is a good source of collagen. Since I’m a science girl, I like to stick with what the literature says. With that being said, if you choose to use bone broth, I would encourage you to look for reputable brands or make your own so you can be assured that you are not getting anything you don’t want in it.

 

What if you don’t eat meat?

 

Believe me, I get it! The discussion of collagen is not the most comfortable thing in the world to those of us who don’t eat meat. Many vegans, vegetarians, and those following a plant-based lifestyle commonly turn away from all things related to collagen or bone broth. But we still need collagen!

 

The jury is still out on whether or not collagen benefits everyone. It will be up to you if you are willing to consume collagen or bone broth that comes from animals. Depending on your reason for not eating meat, it may be worth it for the potential benefits or it may be a no-go. If you try it and feel a difference in the severity of your symptoms then you are experiencing a benefit.

 

If you want to try a plant-based, vegan collagen product, Sunwarrior makes a fantastic product that is 100% plant-powered. You can find it here.

 

Supplementing with collagen peptides

 

Supplementing with collagen peptides helps to replenish the body’s collagen supply. Collagen peptides are short-chain amino acids that are absorbed by the bloodstream to repair, rebuild, and restore our hair, skin, nails gut, bones, and joints (5).

 

Collagen peptides are tasteless and texture-less and will blend into all foods and beverages. When purchasing collagen peptides, ensure the bovine source is grass-fed and the marine source is wild-caught.

 

Simply incorporate the peptides by adding it to your coffee, tea, oatmeal, soup, or smoothie! You can find lots of easy, healthy ways to use collagen here. While collagen naturally degrades as we age, additional lifestyle and environmental factors can negatively affect our overall collagen production (6). Incorporating nutrient-dense whole foods, with a focus on high-quality protein, is a sure-fire way to support and protect your body’s natural collagen production.

 

There are several brands out there that you can look into. As with any supplement, I encourage you to do your own research. Here are two brands that I recommend to my clients:

 

1.     Sunwarrior Collagen Building Protein Peptides – This powder is 100% plant-based. It is soy-free, gluten-free, dairy-free, vegan, and has no added sugar. Add it to your morning smoothie for an easy health upgrade! You can find it here.

 

2.    Pure Encapsulation Collagen JS – This is the supplement brand I typically recommend and sell to my clients. They use a hydrolyzed collagen complex which is wheat, soy, dairy, and egg-free, contains no nuts or gluten, no unnecessary binders, fillers, or preservatives, and is GMO-free. You can find more information here.

 

As with any supplement, collagen is not a “silver bullet”

 

Please do not go into the world of collagen with the expectation that it will fix all your health issues. It may simply be used as an addition to a healthy lifestyle.

 

If you are wanting to reverse the signs of aging or improve joint comfort, which are the two main reasons people take collagen, there are other things you can, and should do!

 

Eating lots of fresh fruits, vegetables, and other plants will help to ensure you get the nutrients your body needs to operate at optimal levels. Hydration is key for so many functions in the body, but in particular, skin and joint health. If you are a smoker, aging of the body is sped up and the best way to slow down the clock is to quit. Don’t underestimate the benefits of physical activity! Even if you have joint pain, being active is the key to good overall health. You may need to go slow or find lower-impact exercise options, but if you don’t use those muscles, you will lose them. And your joints will have a difficult time staying limber.

 

No supplement, collagen included, will undo all the damage that we do to our bodies. You cannot continue eating a diet of unhealthy and super processed foods, not workout, and continue smoking and expect collagen to make it all better. It doesn’t work that way. You have to put in the work!

 

The best supplements are those that are used in conjunction with a healthy lifestyle.

 

Cheers to good overall health!

 

Peace, love & kale!

Lindsay

 

 

SOURCES:


1.“The Best Way You Can Get More Collagen.” Cleveland Clinic, Cleveland Clinic, 19 Aug. 2020, https://health.clevelandclinic.org/the-best-way-you-can-get-more-collagen/.



2. Lodish H, Berk A, Zipursky SL, et al. Molecular Cell Biology. New York: W. H. Freeman; 2000.


 

3.“What Is Collagen? Everything You Need to Know About Collagen.” Further Food, 20 Feb. 2021, https://www.furtherfood.com/collagen/.

 

4. McGruther, Jenny. “How to Make Amazing Bone Broth (the Ultimate Guide).” Nourished Kitchen, 8 May 2020, https://nourishedkitchen.com/bone-broth/.

 

5. Id, Further Foods.

  

6. “Collagen.” The Nutrition Source, 27 May 2021, https://www.hsph.harvard.edu/nutritionsource/collagen/.