27d • Diet/Meals
🦴 So you heard about collagen?
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Researchers at Anglia Ruskin University reviewed 113 clinical trials and nearly 8,000 participants. They found clear benefits for healthier-looking skin, relief from osteoarthritis pain and stiffness, and modest improvements in muscle mass and tendon structure. ScienceDaily
The catch: benefits built up gradually, suggesting taking collagen consistently over a longer period matters more than a short-term burst. The Conversation
And you don't need a $60 powder to get started.
Get it through food first 🥩
Your body can't make collagen without raw materials. Here's where to find them:
🍗 Bone broth: one of the richest direct sources of collagen peptides
🐟 Salmon with skin on: high in collagen, especially in the skin and bones
🥚 Egg whites: loaded with proline, a key amino acid your body uses to build collagen
🍊 Citrus fruits and bell peppers: vitamin C plays a major role in the production of pro-collagen, the body's precursor to collagen
🫐 Berries: vitamin C plus antioxidants that protect existing collagen from breaking down
🧄 Garlic: high in sulfur, which helps synthesize and prevent the breakdown of collagen
What destroys it: Sugar, smoking, and excess sun exposure all accelerate collagen breakdown. Fix the basics first.
I know the collagen buzz word has been going around a lot lately, especially since I had my mom asking me about it multiple times. The truth is, I always favor the less processed options. As always, if you can't get it through food or need the convenience, find a reputable brand and make it work ... but if you can, do it with whole foods.
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🦴 So you heard about collagen?
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