The TOP 8 Vitamins To Boost Collagen
As we get older our bodies make less collagen which causes sagging skin,
wrinkles, weak joints, thinner hair and fragile bones.
Imagine
Collagen is the structural protein that provides framework to our cells,
holding everything together and in place,
especially your skin
and the connective tissues in your joints.
If you don’t get eat enough vitamins and minerals,
the body makes collagen which makes you appear older, and you can age faster.
And your body can age at a faster rate
Eating junk foods, alcoholic drinks, sugar,
smoking and stress can also damage your collagen and weaken your body.
Fortunately
There are certain vitamins that you can consume to help
boost collagen production, to keep your skin elastic and youthful,
And your joints strong and healthy.
And that’s exactly what we will be talking about in today's video.
I use the word "Vitamins" broadly to include amino acids,
antioxidants and minerals that you can use to boost your collagen naturally.
Just my usual reminder, this video is for educational purposes only,
so do speak to your doctor if you have any medical concerns.
1. Collagen Peptides The first item on my list is collagen peptides
You can take 1-2 scoops of collagen powder every day to boost collagen production in your body.
This tasteless, odourless powder provides all 19 amino acids which the body uses
as raw material for the collagen in your skin, joints, tissues, hair etc…
You can drink this in a glass of water, blend it into a smoothie,
or add it to your soups as it is not damaged by heat.
You can also get collagen into your diet by eating the skin and small bones of
fish, like sardines, anchovies and salmon,
or by consuming bone broth or real gelatin.
2. Vitamin C secondly is the most important vitamin for boosting collagen production,
is Vitamin C.
Vitamin C is a complex antioxidant
which you need to consume on a daily basis if you want to have a youthful and healthy body.
Some of the richest sources being
REAL Vitamin C comes from raw fruits and vegetables,
such as bell peppers, kale, leafy greens, berries, cabbage and sauerkraut.
This helps to turn the raw amino acids that you eat
into collagen for your skin and connective tissues.
It also protects your skin, and body from oxidation and the damaging effects of aging.
Please note I recommend as these are not the true form of vitamin c.
Avoid over the counter 'ascorbic acid' supplements as these are not true Vitamin C.
If you wish to take a supplement, acerola cherry powder is the best option.
Along with other whole fruit powders.
3. Retinol (Vitamin A) Number 3 is retinol, the active form of Vitamin A.
When it comes to nourishing the skin and building collagen,
retinol is one of the most important nutrients.
Retinol is the active form of Vitamin A
found in egg yolks, butter, cheese, cod liver oil and organ meats.
It's known as the anti-aging nutrient because it activates genes that trigger collagen synthesis.
It also clears up acne, skin irritation, dandruff and sinus problems because it
regulates oil production on the outer and inner skin of the body.
Taking 1 teaspoon of raw virgin cod liver oil daily
is the best way to nourish your body with active Vitamin A.
You can also get the precursor to Vitamin A from leafy greens and vegetables, (beta carotene).
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4. CoQ10 Coming back now to number 4, co enzyme q10.
Did you know that every single cell in your body contains CoQ10?
It's an extremely powerful antioxidant that protects your trillions of cell
membranes from oxidative damage, having an anti-aging effect.
You can boost CoQ10 by taking a daily supplement of Ubiquinol,
or consume organ meats regularly like liver, kidney, heart etc…
Boosting your CoQ10 helps to protect against collagen loss.
It prevents sagging muscles and cellulite,
Renews anti-aging hormones like growth hormone,
And helps your cells produce more ATP and energy, to keep you feeling energised, fit and healthy.
5. Vitamin E - When it comes to boosting collagen we must talk about Vitamin E which is number 5.
Vitamin E is fat soluble nutrient found in avocados, sunflower seeds, EVOO and almonds.
This is one of the most important anti-aging
nutrients, because it helps to prevent hormonal imbalances that come with age.
Vitamin E protects against collagen loss after the menopause in women
and aging men, by boosting the output of pituitary hormones.
It’s also one of the most important antioxidant vitamins for the skin,
helping to prevent wrinkles and retain youthful and moisturised skin.
Although it's important to get this from healthy foods,
If you wish to take a supplement, tocotrienols from annatto are the highest quality.
I understand that there is a lot of info to take in in this video,
so feel free to pause, rewind and take notes if you need to.
6. Copper next up we have copper
Copper is an overlooked yet extremely important mineral which your body needs to make collagen.
It actually works with Vitamin C to boost collagen and elastin in your skin,
to protect the structure of your skin cells, protecting against sun damage and pollutants.
Copper is needed to protect the connective tissues in your joints
like tendons, cartilage and also the discs in your lower back.
Studies show that getting lots of this in your diet can also reduce greying of the hair.
You can get copper by eating organ meats, oysters,
shellfish and shitake mushrooms. It's also found as tyrosinase in foods that contain vitamin C.
7. Astaxanthin The 7th item is an antioxidant called astaxanthin
Astaxanthin is a carotenoid which gives the vibrant red colour to Salmon, Krill and Shrimp.
With 6000x more antioxidant power than Vitamin C,
astaxanthin is one of the best anti-aging nutrients in the world.
The best natural supplement containing this is arctic krill oil capsules.
Other fish oils tend to go rancid very easily, however the red astaxanthin in krill oil
protects the integrity of the oil, giving it a long shelf life.
Taking this improves blood flow, enhances collagen production,
and prevents the skin from drying out due to the omega 3-s.
8. Zinc The 8th nutrient is zinc.
Whenever you sustain an injury, have an illness or inflammation
your body uses up its zinc stores to try and heal you.
However, zinc is needed as a co-enzyme to make and remodel collagen.
As we age, we tend to suffer with lots of ailments which depletes zinc,
and therefore makes our collagen weaker.
You can load up on zinc by eating oysters, crab meat,
mussels, shrimp and pumpkin seeds to help improve collagen production.
The best supplement would be 30mg of Zinc chelate or zinc glycinate.
As you can see there are a range of powerful nutrients and vitamins that you can use
to boost collagen and protect your body against sagging skin, aging and collagen loss.
Many of these nutrients are already in foods that you regularly consume,
so you can start by eating more of these that we have shared in today's video.
Absorbing Nutrients With Age How to absorb nutrients properly as your body gets older.
Although you may be eating lots of nutritious foods and perhaps even supplements,
often these nutrients aren't available to your body and cells,
because of digestive problems that occur as we get older.
If you have indigestion, gas, bloating,
acid reflux or other digestive problems then you will be less likely to absorb nutrients
that are needed to support your collagen and protect the framework of your body with age.
If this is the case, consider taking a digestive enzyme supplement before each meal.
These supplements contain enzymes and bile
that help your stomach to break down and absorb nutrients from your diet.
For a cheaper option, drink 1tbsp of raw
apple cider vinegar in a glass of water before each meal.
This stimulates digestive juices from your gallbladder and pancreas
to help you absorb more collagen boosting nutrients.
Other Ways To Boost Collagen
Now you are aware of the nutrients needed to boost collagen,
let's explore a few additional lifestyle tips that you may use to support your collagen.
1. Cut back on refined sugar and grain based foods like soda, flour, bread, cereal, pasta, pancakes,
biscuits etc.. These deplete your Vitamin C and speed up aging. As they cause oxidative damage.
2. Consider intermittent fasting, eating all of your calories in a 4 hour window
and fasting for 20 hours per day. This stimulates autophagy,
where your body cleans and recycles old dead proteins and makes new collagen out of it.
3. Follow a low carb diet such as keto,
eating lots of nutritious leafy greens and healthy fats that support collagen synthesis.
4. Get regular exercise of a least 20 minutes, 2x per week. This improves blood flow
allowing oxygen to reach all of your connective tissues and collagen,
and also keeping the fluid balance of the body correct.
5. Keep your stress levels low by getting at least 8 hours of sleep, taking long walks in
nature and practising breathing exercises. Following these 5 key steps and getting more of
the nutrients shared in this video will have a powerful anti-aging effect on your body.
To learn more about anti-aging foods and nutrition tips tap here.
Thank you so much for watching my video today, As always I
wish you great health, wealth and happiness.
I wish you great health, wealth and happiness.