Is it good to take collagen?
Collagen is the most abundant protein in our body . It is an essential component of all of our tissues, and is responsible for the flexibility of the skin (epidermal cells) , the good health of our joints and intestinal walls, the slowing down of cellular aging and the proper functioning of our joints. . However, with age, collagen production begins to decrease, mainly as menopause approaches for women, giving way to all the characteristic symptoms of aging: wrinkles, joint pain (osteoarthritis, tender tendons), cardiovascular problems. , etc. Many other factors can also interfere with collagen synthesis, such as smoking, sun exposure, and poor diet . But luckily, there are certain foods that can help boost your collagen levels. So if you want to promote your intestinal health , reduce your joint pain or hair loss, improve the elasticity of your skin or prevent bone loss and cardiovascular disorders, here are your best allies:
- Bone broth (chicken or beef): it is prepared by simmering chicken or beef bones for several hours and sometimes days to perfect the taste. It is an excellent source of collagen, as well as glucosamine, chondroitin and hyaluronic acid. They are all essential for joint and intestinal health .
- Spirulina (ideal for vegetarians): it is a very good plant source of amino acids such as glycine, a key component of collagen. It is found in dried form in most organic stores and is an excellent addition to green smoothies or other recipes. It is also a key ingredient in our food supplement cures ;)
- Eggs: egg white, rich in protein, is one of the best sources of glycine and proline, amino acids essential for the synthesis of collagen. However, do not exclude the yolks which are an excellent source of essential fatty acids.
- Gelatin: Gelatin is a type of protein derived from collagen, which is why it is considered one of the foods richest in collagen. Gelatin can be used in cooking and mixed into soups, stews or broths to increase the nutritional value of your meal. An effective solution for integrating collagen into your dishes. Gelatin supplements are also widely available in sheet, granule, powder, or even capsule form.
As well as eating a good variety of foods that naturally contain collagen. In fact, nutrition is an essential element to stimulate the production of collagen, by ingesting foods rich in vitamin C , zinc and antioxidants such as polyphenols, which will contribute to its synthesis and prevent inflammation and free radicals from degrading it.
- Green vegetables like spinach, kale or arugula
- Pumpkin seeds
- The strawberries
- Citrus fruits
When is the best time to take collagen?
Some doctors recommend taking collagen in the evening before bed because cellular activity is greater at night. Other doctors (rheumatologists in particular) see no harm in taking a collagen supplement before or during a meal.
It is also possible to take a collagen supplement to drink (powder to dilute), it is recommended to take one tablespoon per day (i.e. approximately 10 g). What is certain is that this protein provides a satiety effect. You can therefore use it in the morning upon waking up to regulate your hunger. Taking collagen must be taken over a long period of time to have the desired effects. Concerning the dosage and dosage, it is therefore advisable to take a dose of 10 g of collagen peptides per day to promote effectiveness over a course of 1 to 3 months, renewable 1 to 2 times per year.