There is no question, we need collagen for youthful looking skin. 

Sadly, women lose about 1 % of collagen each year pre menopause and 30% of collagen in the 1st 5 years after menopause has kicked in. As a result, the skin loses its bouncy elasticity and forms wrinkles. 

If you are interested in skincare, you likely noticed the rising popularity of collagen supplements in the past decade. My clients often ask me: “Should I take collagen powder for my skin?” The simplest answer to that is: “Depends on your diet.”

If you are also on the fence about taking collagen powder or not, here is some background information for more clarity.

Collagen is a protein in the body that stabilizes organs and give bones and skin its strength. All mammals make collagen and because humans are mammals, we make collagen and don't need to rely on supplements. Important is to have 7 basic components in your diet. These are 3 specific essential amino acids, 3 minerals and vitamin C.

3 Amino acids

· glycine

· Lysine

· hydroxyproline

You get glycine (you need about 2 g daily) and lysine * from food. Hydroxyproline is not essential and naturally produced in the body.

*Hydroxylysine is a basic component for making collagen and you produce that from lysine rich foods. About 30 mg per 2 lbs. of lysine is needed daily.

3 Minerals

· copper

· manganese

· selenium

Vitamin C*

*Smokers need 35 mg extra vitamin C and be aware that sugar competes with vitamin C.

A cocktail of these basic components and you have all ingredients to make your own collagen. And there is no need to question the source, efficacy or cost effectiveness—your body-made collagen is simply the best.

Here an example of a meal plan that would cover your collagen needs for the day*:

Breakfast Chia Pot

3 tbsp chia seeds soaked in water (with some lemon juice to enhance bioavailability)

1 1/2 kiwi fruit

5 chopped Brazil nuts

Raw honey (optional)

Lunch

3 oz lean beef or 9 oz of firm tofu

Half a raw bell pepper

1/2 cup black rice

These breakfast and lunch examples are already covering your minimum collagen needs. Too boost your collagen production, you can add a nutrient dense dinner like a salad bowl.

Dinner Salad Bowl

1 cup chickpeas

1/2 cup of shredded cheese

1 cup of chopped baby spinach

That doesn't mean getting collagen from animals isn't beneficial for you. Eating gelatine-rich foods like bone broth, stews (cooked with bones) and gummies (sugar-free) from grass-fed gelatine are true collagen sources. Our ancestors had plenty of collagen in their diet because they threw everything of the animal in the cooking pot. Not much went to waste. The parts you need to make a gelatine-rich stew or bone broth are cartilage, joints, bone marrow, and skin. Here an instruction video. 

To answer your question, no you don't need collagen powder for your skin as long as you have a well-balanced and nutrient-rich diet.

Has this article helped you? Please me a message below x.

*The meal recommedations in this article are based on data drawn from the National Institutes of Health (NIH) and represent the minimum recommended daily requirements for adult women. Please note, the minimum required amounts avoid disease. To really thrive, you need more.

*The nutrient contents of foods were drawn from the U.S Department of Agriculture(https://fdc.nal.usda.gov).