Cart

Your cart is empty

Continue shoppingย now

Collagen-Rich Foods vs. Supplements

Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

By: @coreflexpilates founder Chris Bardawil

What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies.

Collagen is a key protein found in many parts of your body, from your eyes to your skin, hair, nails, joints, bones and tendons. It plays a role in providing structure, support and strength to the body. As we age, natural collagen in the body starts to decrease and a decline can lead to early signs of ageing such as wrinkles and a less plump facial structure. It can also lead to joint pain and reduced mobility.

There are plenty of collagen-rich foods you can eat but how do they compare to collagen supplementation?

Collagen supplements are a quick and easy way to increase your body's collagen levels. They supply your body with the amino acids (glycine, proline and hydroxyproline) that help your body's natural collagen production.

With food on the other hand, you can actually eat the gelatin and proteins directly from certain foods. Unfortunately our bodies cannot directly absorb this so again, they are broken down into amino acids where they then potentially stimulate the body's own collagen production.

See below for some of the best foods for stimulating collagen production.

Bone Broth: Animal bones are the number one source of collagen. As they are slowly simmered the bones and connective tissue breakdown into gelatin which is easily absorbed through the gut lining. You can just drink bone broth or it can be worked into your cooking. For example, using it to cook rice.

Fish: Sardines are especially good for collagen as they contain all the skin, bones and scales (known as marine collagen) which has great bioavailability, making it easily absorbed by the body.

Egg Whites:ย Whole eggs don't contain any collagen specifically but they are a source of proline which is the key amino acid required for collagen production.

Citrus Fruit:ย While citrus fruits don't contain collagen themselves, fruits like oranges and grapefruits are high in vitamin C, which helps your body produce collagen. Vitamin C plays an integral role in the synthesis of pro-collagen, the body's precursor to collagen.

Ideally you want a mix of collagen rich foods that your body can take the amino acids from andย mix them with other nutrients like vitamin C to help your body produce its own collagen.ย 

If you can eat a regular supply of collagen rich foods like bone broth, fish and plenty of fresh fruit and vegetables, your body should have the building blocks for a good supply of collagen without the need for supplements.

With that said, depending on your body's unique needs, collagen supplementation may still be a good idea for your bone, skin and joint health. Takingย pro collagen supplements is also another option. It's a matter of trial and error and worth trying to see how they work for you.

References:

Li, P. and Wu, G. (2017). Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth. Amino Acids, 50(1), 29-38. https://doi.org/10.1007/s00726-017-2490-6

Cole, J., Warthan, M., Hirano, S., Gowen, C., & Williams, J. (2011). Scurvy in a 10โ€yearโ€old boy. Pediatric Dermatology, 28(4), 444-446. https://doi.org/10.1111/j.1525-1470.2010.01095.x

Hua, R., Lin, F., Limbu, S., Lin, Z., Bi, B., Dou, T., โ€ฆ & Wen, X. (2020). Effects of dietary proline on swim bladder collagen synthesis and its possible regulation by the tgfโ€ฮฒ/smad pathway in spotted drum, nibea diacanthus. Aquaculture Nutrition, 26(5), 1792-1805. https://doi.org/10.1111/anu.13130

Nomoto, T. and Iizaka, S. (2020). Effect of an oral nutrition supplement containing collagen peptides on stratum corneum hydration and skin elasticity in hospitalized older adults: a multicenter open-label randomized controlled study. Advances in Skin & Wound Care, 33(4), 186-191. https://doi.org/10.1097/01.asw.0000655492.40898.55

Previous
Next

The Wellness Club

5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many peopleโ€™s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimotoโ€™s Disease and Hypothyroidism

Nutritional Support for Hashimotoโ€™s Disease and Hypothyroidism

Translation missing: ko.blogs.article.by Taylor Davis

ย  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimotoโ€™s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more
Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Translation missing: ko.blogs.article.by Taylor Davis

By: @dermahealthnutrition The pursuit of youthful, glowing skin is a timeless quest. It fuels a booming industry of skincare products, treatments, and supplements, including collagen, all claiming to improve the signs of ageing. Here's what you need to know to navigate the abundance of collagen powders, capsules, and liquids.ย  Skin ageing is a multifaceted...

Read more
Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: ko.blogs.article.by Taylor Davis

@emily_campbell In todayโ€™s age, even if you donโ€™t live in a hustling and bustling city, youย may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer โ€œbackground noiseโ€ to block out any unwanted thoughts or feelings that pop up....

Read more
Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as oneโ€™s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: ko.blogs.article.by Taylor Davis

By: drmelissa.co A womanโ€™s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a womanโ€™s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.ย  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: ko.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cowโ€™s butter to 100ยฐC until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: ko.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilatesย founder Chris Bardawilย  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more
5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawilย  Most of us know about the physical benefits of exercise: improved posture, weight management, increased energy, looking stronger...but what about the psychological benefits of exercise? Here are five key benefits your mental health will get from regular exercise.ย  Better Sleep: Exercise can help regulate our circadian rhythm which is our body's internal clock thatย influences when we feel tired and when we feel...

Read more