Collagen is a particular amino acid composition that provides humans with numerous visible and real benefits. Collagen is advantageous in various ways, which we will discuss further below, including whether you need to spend money on keto collagen supplements or whether they are another fad.
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What is Collagen?
Collagen is a fibrous, stiff, insoluble animal protein that makes up one-third of all human protein. It is a protein that keeps the body together and provides strength and structure by forming a scaffold.
In most collagens, the molecules are tightly packed. They create long, thin fibrils that act as supporting structures and connect cells. They offer skin suppleness and muscles.
Why Would You Need Collagen on A Keto Diet?
Collagen has several health benefits, including maintaining healthy joints, skin, hair, nails, and digestive health.
Collagen peptides are an excellent supplement to shakes and drinks if you are on a keto diet.
After the age of 40, it is common for persons to lose up to 1% of their body’s collagen supply each year.
It is not just age that impacts collagen production, smoking, excessive alcohol consumption, and sun exposure can also affect collagen loss.
Why May You Need Supplements when Eating a Keto Diet?
If you’re new to keto and want a bit more information, check out our keto beginners guide.
As a quick summary, if you need it, the keto (also known as the ketogenic diet) is a low-carb, high-fat diet (LCHF).
The whole concept of the keto diet is that your body transitions from burning glucose, in simple terms, sugars or carbohydrates, to burning fat as its primary fuel source.
For a keto diet, people will restrict their macros to eating;
- 70% of their calories are from fat
- 25% from protein
- 5% from carbohydrates
Sticking to these macros for a period of time will put your body into a state of ketosis. Ketosis is when your body has transitioned from burning carbohydrates as its primary fuel source to burning fat for fuel. It is at this point that you will start to see and feel the benefits of the keto diet.
It is the role of the liver to convert amino acids into small amounts of glucose. This process is called glucogenesis. This is when ketone bodies (ketones) are created.
Eventually, your body will become what is known as ‘fat adapted‘. In simple terms, this means that your body is accustomed to burning fat as its primary fuel source and it will function this way as its default setting.
There are a lot of new terms and abbreviations that you may come across, sometimes it can feel like a new language that you need to learn. In order to help you out and keep you on the right track, we have created a keto terms and keto abbreviations guide, bookmark these to make your keto journey easier.
There is no doubt that the process of getting into ketosis and remaining there is a massive change to the way your body is used to functioning.
Supplements may be able to assist your body with this transition and speed up your journey to your health and keto goals.
What are the health benefits associated with collegen?
Here we have listed some of the most common benefits of collagen.
- It helps digestive health. Collagen provides essential nutrients that are beneficial to intestinal health.
- Collagen is a key component of skin, and consuming it can help with elasticity in connective tissue, moisture, and strength, making for healthy skin.
- It can help reinforce hair proteins, make them less prone to breakage, and help promote nail growth and build stronger healthier nails.
- Collagen supplementation can help with joint stiffness and pain.
- It can improve energy levels, improving your capacity to exercise and participate in other activities, and this can have a knock-on effect on mental wellbeing.
- Collagen is a vital component of the human body that can help people maintain weight while enhancing muscular growth.
- Collagen is an essential element of bones, providing structure and preventing brittle bones and low bone density. While calcium receives the majority of the emphasis on bone health, it is an essential vitamin for anyone seeking to maintain a strong skeletal structure.
Signs You May Need Collagen?
- Wrinkles on the skin. Collagen gives your skin a plump and silky appearance. Collagen stores gradually decline as you become older. Without enough collagen, your skin becomes less elastic and wrinkles more quickly. The hollowness around your eyes and cheekbones may be more noticeable. Studies have confirmed that adding collagen to your diet will help reduce fine lines and wrinkles, leaving you with glowing skin.
- Wounds may heal more slowly as a result of the decreased flexibility.
- Issues relating to blood pressure. Weakened collagen causes abnormal blood pressure. Collagen makes up the walls of your blood vessels, and as your natural collagen production declines with age, it becomes increasingly difficult for your body to control blood flow correctly. Chest pain, weariness, recurrent headaches, and dizziness are all symptoms of low blood pressure.
- Pain in the joints. Collagen shortage causes the integrity and stability of your joints to deteriorate. As a result, you can experience excessive friction, leading to arthritis. Collagen deficiency can, in some cases, cause osteoarthritis. You can avoid it with good-quality collagen supplements.
- Reduction in mobility. Collagen is a protein that gives the skin its suppleness. The joints may deteriorate and stiffen due to a lack of collagen or poor cartilage quality, reducing a joint range of motion. If movement is restricted this could raise the chance of injury.
- Muscle aches and digestive problems. Collagen is a protein that acts as a glue that holds muscles, ligaments, and bones together. Its fibers and muscle connections diminish as a result of collagen shortage. Before you detect symptoms elsewhere, you may discover problems with the smooth muscle that lines your gastrointestinal tract. Collagen deficiency weakens this muscle, resulting in leaky gut syndrome and IBS.
Natural Keto Friendly Sources of Collagen
Here we have lined up some of our favorite keto-friendly sources of collagen for you to try. We would always advocate eating real food before trying supplements. Not only is it more cost-effective, but it’s easier to build into your diet.
- Bone broth: Bone broth is one of the simplest ways to increase collagen intake. It has magnesium, calcium, phosphorus, vitamin K, and other minerals. It is really simple to make at home. Check out our bone broth recipe here.
- Fish stock: It is a quick and easy substitute for traditional beef broth.
- Oysters: Copper is a necessary catalyst for collagen formation, and there’s no better way to get it than by eating oysters. They are keto-friendly as well as high in collagen.
- Vitamin C-rich foods: When it comes to skin health, eating more vitamin C-rich foods may boost collagen formation and provide additional benefits such as antioxidant protection.
- Gelatin and eggs: Collagen-boosting essential amino acids are abundant in egg whites, while egg yolks are a good source of collagen. Collagen transforms to gelatin when cooked, which is why bone broths, bone marrow, and some meat dishes have a jelly-like texture.
- Sardines and salmon with skin: Salmon is high in omega-3 fatty acids, which may aid collagen production. The skin and bones of the fish consist of collagen. Sardines in cans are a good source of collagen as well.
There’s a round-up of some of our favorite natural sources of keto collagen that you can incorporate into your keto diet.
Are Collagen Supplements Safe?
Supplements containing collagen are generally well-received, with minimal negative effects documented. Some supplements contain allergens, including fish, shellfish, eggs, and other frequent dietary allergens. If you know you suffer from any allergies, you will know to always check the label.
You should avoid collagen supplements containing these substances if you are allergic to these foods. Collagen supplements have also been linked to nausea and bloating in some people. In any case, these supplements appear to be safe for most people.
Unfortunately, there are not any vegan collagen substitutes. So if you are eating a vegan keto diet, collagen will not be a dietary supplement for you.
How Many Grams of Collagen Do You Need Daily?
There are no official recommendations for how much collagen you should be taking each day.
Therefore, the amount of collagen that you should take depends on the reason you’re taking it be it its anti-aging effects or its joint health benefits.