Collagen may be the latest and greatest trend these days, but if you have ever eaten Jell-O or consumed bone broth you’ve actually been eating it all along ( yup, there’s collagen in gelatin)

So why do I need this stuff you ask, well collagen is a protein-based structure mostly found in bone, skin, and cartilage of animal products. It’s made out of amino acids, which are the building blocks of protien . Now your body naturally produces collagen , but you want to consume a variety of foods that themselves contain collagen, as well as the amino acids from protein-rich foods, which help support the body in making collagen.

In addition, foods that contain vitamins and minerals, such as Vitamin D, C , Zinc and Calcium will help support this collagen-building process, too.

There are also other lifestyle habits that can preserve or boost your collagen levels, such as avoiding sun exposure ( slather that sunblock on), avoiding smoking and excess alcohol, and getting adequate rest ( yes, no more late night’s.)

Now here is the real question: Supplement VS food?

Food is always the way to go. If you can increase the amount of fresh foods, including fruits, vegetables, and lean protein, you’ll build that collagen and support the collagen process from the inside out, and as far as recommended dietary amount, there is no limit.

Here is the list of foods you can incorporate to boost that collagen!

1. Gelatin: Yes you can grab the Jell-O and enjoy your self…. BUT with all the added sugar and junk in it its best to make your own gelatin gummies. There quick and easy and healthy! Grab some organic gelatin from your local health food store and mix it with some fresh fruit juice and you got yourself some delicious collagen gummies!
2. Bone Broth: Who doesn’t love soup! and now they make bone broth in convenient individual to-go packages. Next time you want something hot to sip on, grab a package of bone broth and add it to hot water and BAM you have a high collagen , nutritious super tea.
3. Salmon ( skin on) : Salmon is a underrated fish really. It is high in omegas, lean protien, collagen and Vitamin D. By eating Salmon your helping your brain health and boosting collagen, plus it will leave you feeling not overstuffed. Exchange fact: DONT cook in aluminum foil… more on that in a later post. Try using parchment instead 🙂
4. Chicken ( skin on): For all you who do not like fish, you can have chicken instead! Those of us who are trying to lose weight this is a controversial topic. Yes the skin has added calories and fat ( good fats) BUT it also has collagen. For the record, a 3.5-ounce chicken breast with skin contains 197 calories and eight grams of fat (two of which are saturated fat). A chicken breast without skin has 165 calories and 3.5 grams of fat (one of which is saturated fat).

But lets face it not all of us are ” foodie” types. Some of us require easy, just give me a pill type thing.

Supplements: I have been recommending collagen for YEARS in my practice. There are different types ( bovine and fish). I usually direct my clients based on many factors ( blood type being the main). Below is my list of ones you can take that will help ( be patient.. Rome wasn’t built in a day) and wont break the bank.

1. Organika Enhanced Collagen Original: This is my GO TO for those starting there journey with me. It is bovine ( cow) derived and is flavorless. It is easy to mix into water, tea, soups, and even your morning coffee! Bonus is for a 500mg tub it costs about $50.00 . This should last ( with 2 scoops a day) about 50 days.
2. Pure Encapsulations Collagen JS: This is the other option I have used for those who rather pill over powder. This is chicken sourced and is as easy as taking 2 pills a day ( I recommend with food , breakfast and dinner) . This product is $45 for 60 capsules which is a 30 day supply.

Information overload, I hope not! Thanks for stopping by and having a little crash course in collagen and what the buzz is about. The more information you have as a consumer the better decision you can make. At the end of the day we are all hear to guide each other through our health journey.

*This is not medical advise and I would always check with your healthcare provider before you start any new supplement. *