How does collagen affect health and how do we increase its rate?

How does collagen affect health and how do we increase its rate?

Collagen and its benefits

Collagen is the most abundant protein in the body and thus is somewhat important in maintaining bodily functions. Dietitian and nutrition expert Tony Castillo explains that the best way to think of collagen is as "glue to hold things together." It is the main building block for tendons, ligaments, bones, muscles, and skin. It also helps your body rebuild itself after injuries, especially in sites like tendons, ligaments, and muscles, meaning collagen helps keep your body together.

The body produces collagen by combining amino acids. The process also uses vitamin C, zinc and copper, so natural collagen production can be boosted by eating a balanced diet.

Adequate collagen levels

As we age, our bodies naturally begin to produce less collagen. While wrinkles and aches are part of the aging process, it may be questioned whether low collagen is the cause of aging diseases.

The following signs indicate that a person may have low levels of collagen, Castillo says:

• Lack of flexibility of ligaments and tendons
• Wrinkles on the skin
Muscle weakness
• Cartilage damage or joint pain
Digestive problems caused by the thinning of the lining of the digestive system

Of course, if any physical symptoms significantly affect quality of life, a person will need to see a doctor. But if he just wants smoother skin and a bit of activity in his stride, it can be worth looking at how to increase his collagen levels.

Collagen supplements and skin treatments

Although it can certainly be attempted to produce more collagen naturally, at this point some may be wondering if modern collagen supplements and skin treatments actually work. The answer, perhaps unsatisfactory, is that collagen supplementation somewhat achieves results.

Studies have found that collagen supplements can help with wound healing and skin aging, as well as increasing skin elasticity and hydration, Castillo says. But they are only preliminary results, meaning more research is needed to confirm its efficacy. Castillo cautioned in this context to be careful when searching online, explaining that many studies are done by companies that make collagen supplements, so not many of them can be accurate.

On the other hand, Castillo sees no compelling reason to invest in skin treatments designed to increase collagen. These treatments often come with a high price tag, and most of the supporting research is inconclusive at best. He explains that there are some treatments worth trying, as some studies have shown that microneedling (which is said to increase collagen) can treat facial scarring and stretch marks, while ultrasound therapy appears to be somewhat effective for tightening and lifting facial muscles. However, the results of the research are not definitively definitive or conclusive so it should be borne in mind that similar results can be obtained from natural sources and this research is far from definitive.

Increase collagen naturally

A more natural approach to increasing collagen can certainly be taken. The most effective way is to eat a balanced diet. When the body produces collagen, it uses amino acids, vitamin C, zinc, and copper. To get the necessary amino acids, Castillo says you can eat eggs, bone broth, beans, and meat to get proline and glycine, specifically, and citrus fruits, berries, and peppers to boost vitamin C. Eating meat, shellfish, nuts, whole grains, and beans gives the body adequate amounts of zinc and copper, Castillo says. .

Castillo advises that if only one food should be chosen to increase collagen levels, it should be bone broth, explaining that when beef, chicken or fish bones are cooked in water, the collagen and other minerals leach into the water, providing a tasty, nutrient-rich liquid.