Collagen is a key player in maintaining plump, supple, and glowing skin. After all, it’s the “cement” which combats sagging and keeps skin lifted—which is probably why the idea of ingestible collagen supplements is so appealing, especially as we age.
Question is: is collagen the cure-all to aging gracefully? While collagen may certainly aid in maintaining our youthful appearance, it can only work to a certain extent. Many other components lead to skin aging, including stress, pollution, and, of course, the inevitable process of growing older. Which is all to say, collagen plays a small part in preventing the early onset of wrinkles and the loss of skin elasticity—it just isn’t the answer.
We know, we know: it isn’t an easy pill to swallow—and yet, we aren’t saying collagen supplements aren’t worth it either. So what can collagen ingestibles offer? Well, it’s is an excellent source of protein, which supplies critical amino acids to keep you looking young. Plus, one study proved ingesting collagen supplements can plump up the skin and increase collagen levels after just eight weeks.
To make collagen supplements worth your while, we crafted a simple guide to ensure you’re ingesting the correct variant, amount, and pairing it with other supplements to give it an extra oomph. Scroll!
One of the most important elements in a collagen ingestible is the collagen itself. In case you weren’t aware, many collagen varieties exist. To know exactly what you’re ingesting—and what effects it promises, we’ve listed the 3 collagen varieties you will come across:
- Type 1 Collagen: Supports the skin
- Type 2 Collagen: Works to support the joints and cartilages
- Type 3 Collagen: Also supports the skin as well as the muscles
Type 1 and type 3 collagen are commonly paired in supplements while type 2 collagen is usually ingested separately. When checking the ingredients list of an ingestible, you might also want to see which collagen is used: marine or bovine.
Marine collagen is made up of fish and contains primarily type 1 collagen. Bovine collagen is made up of beef and contains type 1 and type 3 collagen. While marine collagen is a smaller molecule making it slightly easier to absorb, bovine contains 2 types of collagen.
COLLAGEN AMOUNT TO INGEST
Another important element? Knowing what amount of collagen to ingest. Apparently, the collagen serving you ingest matters. People ingest 5 grams to 30 grams of collagen everyday.
5 grams of collagen is the minimum amount to improve your overall wellbeing. 10 to 15 grams is ideal when you want to see visibly improved skin. 30 grams can aid in easing joint pain and growing muscle—perfect when you exercise often!
COLLAGEN SUPPLEMENT PAIRINGS
While collagen is wonderful enough on its own, you can pair it with other supplements to increase its effectivity. We listed 6 vitamins and minerals you might want to use along with collagen. Lucky, many collagen supplements contain ‘em already:
- Hyaluronic acid: Glues collagen to elastin, which gives your skin its stretch
- Whey protein: Considered a “complete protein,” which aids in weight loss and muscle growth
- L-arginine: Supports collagen production and circulates the collage more quickly
- Vitamin A: Aids in producing more collagen while supporting immunity
- Vitamin C: Like vitamin A, aids in collagen synthesis and leave skin glowing
- Zinc: Another MVP in collagen synthesis and maintaining skin’s overall clarity
Know of any more ways to get the most of your collagen? Sound off in the comments section!
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