Over the last several weeks, I’ve spent a whole lot of time researching collagen and its health benefits. And no, not just because Jennifer Aniston has been advocating the use of this important protein. It just so happens that collagen is a vital nutrient I need right now as I recover from a ruptured Achilles’ tendon

 

Collagen is a protein that everyone should be thinking about, especially as we age. Here's why...

Collagen is the most abundant protein in the body and one which is vital for many essential bodily functions. It is found in our joints, connective tissues (tendons and ligaments), blood vessels, nails, hair, bones and eyes.
 

• It is the glue that gives skin its elasticity

• It keeps our tissues strong and resilient

• It helps our joints move smoothly

• It improves gut health

Our bodies produce collagen naturally but growing older brings on collagen loss - leading to degenerative joint disorders and joint pain as cartilage depletes. But that’s not it! There’s also the dreaded saggy skin and wrinkles! Got your attention now?

Additionally, while collagen depletion is unavoidable, production can also drop drastically due to excess sun exposure, smoking, excess alcohol and above all, poor nutrition.

So here are a few ways to preserve and boost collagen production:

Ideal foods to eat

• Bone broth - the richest source of collagen.

• Lean meat, fish, chicken, egg whites and dairy - whole foods that are rich in collagen.

• Foods rich in zinc, copper and especially vitamin C - boost collagen production.

Collagen supplements
Getting your nutrients from well-balanced whole foods instead of supplements is always the way to go. This provides you with more vitamins, minerals, antioxidants and fibers. However, supplements are certainly beneficial when there is a nutritional gap or deficiency.
 

That said, when I’m in need of a collagen boost I opt for Collagen Peptides from Vital Proteins or Great Lakes. Both are grass-fed, unflavored and unsweetened - therefore "clean" options.

Be sure to combine vitamin C, which is needed for the synthesis of collagen. One easy way to do this is to squeeze lime or lemon juice into your collagen drink.

Consuming 2.5g to 15 g per day for a duration of 6 months is safe.