Foods and supplements with collagen to stop premature aging

Some people keep a lush skin and agility in movements, despite the years, which cause admiration. The complete opposite of young people who look aged. The secret may be in the collagenthe molecule that provides structure, elasticity and resistance to tissues and organs.

Collagen is made up of soluble fibers that support strong tensions thanks to the fact that they are highly intertwined. Is he basic component cartilage, intervertebral discs, ligaments, tendons, bones, skin, scalp, gums, dentin, blood vessel walls, and cornea of ​​the eye.

collagen fibers provide resistance and traction and compression capacity to ligaments, tendons and muscles; strengthen the walls of blood and lymphatic vessels; they regenerate the gums; they strengthen epithelial tissue and help increase bone density.

Age decreases your collagen production

With age, as a result of slower metabolic processes and hormonal deficits, the ability to regenerate it. At the age of 25 it begins to decrease and from the age of 40 its synthesis is reduced by 1% each year. Therefore, at age 70, 30% has been lost.

Aging does not destroy collagen, but rather affects a lower production and hardening of the fibers. As a consequence, the skin loses thickness and elasticity, while the joints become more rigid. appear flaccidity and wrinkles, loss of bone density and joint pains.

To slow down these processes we are interested in stimulate collagen formation. The best way to do it is to encourage our body to produce it naturally.

For this, it is necessary that the diet be adequate and contain both the structural amino acids of this complex molecule as well as the cofactors involved in its production.

It is also important to avoid those factors that accelerate collagen loss: excessive sun exposure, tobacco, pollutants, stress and exaggerated exercise.

The foods needed to produce collagen

Collagen is a long and complex molecule of exclusively animal origin.

but they exist plant foods that stimulate their natural formation, as they contain the precursor amino acids glycine, proline, threonine and lisian. Among them, legumes, asparagus, nuts and seeds.

Micronutrients that help the formation of collagen

Amino acids are the structural molecules of collagen, but just as necessary as they are the chemical cofactors that intervene in the reactions necessary for its synthesis and that protect the connective tissue: vitamins C, E, B1, B2 and B6, coenzyme Q10 and magnesium.

He ascorbic acidor vitamin Cplays a fundamental role. Human beings do not have the necessary enzymes to synthesize this nutrient, so they need to ingest a minimum intake of 60 mg per day.

Ascorbic acid does not intervene as a substrate in the main collagen formation reaction, but it is suitable for redirecting the intermediate products until reaching the synthesis of the final molecule.

He magnesiumand the group B vitamins contribute to protein synthesis and musculoskeletal function. He hyaluronic acid It is the natural lubricant for cartilage and ligaments, which improves joint mobility. All of them act in synergy to maintain the functionality of the connective tissue.

The importance of proper hydration

The extracellular matrix of connective tissue is made up of water, salts, polypeptides, and sugars.

If hydration drops the fibers clump together and the functions of nutrient entry and cellular waste exit are hindered. This accelerates the aging of collagen fibers.

Collagen Supplements: Are They Really Necessary?

If the diet is balanced, supplements are not necessary, regardless of age. They are recommended when there is a obvious connective tissue degradation.

The daily dose is 10 g that can be dissolved in milk, juices, soups or infusions. It can be taken continuously, as it does not present negative side effects.

The most recommended supplements

Good collagen must have been extracted and predigested using a natural process (non-chemical) to make it assimilable.

Hydrolyzate is presented on the market in the form of pills, powder or liquid. It is common to find it together with hyaluronic acid, magnesium or vitamins C and group B.

He Hydrolyzed collagen It is, among the supplements, the most assimilable form, since it has been subjected to an enzymatic process that fragments the native collagen particles to such a size that, when ingested, it is capable of crossing the intestinal wall and reaching the bloodstream.

“Vegetable collagen” does not exist. Years ago the main source was bovine but, due to mad cow disease, it is now of avian, porcine or marine origin. The gelatin obtained from red algae, agar agar or laminaria is erroneously called “vegetable collagen”.