Alternatives to Collagen Powder! Are they effective?
Honestly, if you are looking for alternatives to collagen powder then you will be disappointed. There are no true alternatives to marine or bovine collagen out there.
All you will get is a vegan collagen booster or collagen helper.
These supplements might help with building collagen, but these are not true collagen. And I do not think with a decent diet you would need collagen builder supplements.
Alternatives to Collagen Powder
If you’re looking for an alternative to collagen powder, there are a few options available that offer similar benefits.
They are fully vegan, and consuming them might help your body to create more collagen.
But What Are the Conventional Sources of Collagen?
Animal-based collagen supplements are the most common type of collagen on the market. They are typically made from bovine (cow) or porcine (pig) sources. Marine-sourced collagen is also available widely in India.
Either you get your collagen from these supplements or you eat the actual food.
While animal-based collagen supplements are effective, they are not suitable for everyone.
They are not plant-based, so they are not recommended for vegetarians or vegans.
Additionally, some people may have ethical concerns about taking animal-derived products. I hope most of us don’t have those ethics, you will always find me munching on some chicken anyways.
There are other ways to build and repair collagen naturally. This evidence-based list of nutrients and foods can help you build collagen the plant-based way:
5 Foods or Supplements that help build Collagen
Vitamin C: Vitamin C is a key nutrient for Collagen production. It helps your body to synthesize Collagen and also acts as an antioxidant to protect Collagen from damage.
Foods rich in vitamin C include citrus fruits, bell peppers, broccoli, kale, and strawberries. You can also take a vitamin C supplement if you feel you’re not getting enough from your diet.
Copper: Copper is another important mineral for Collagen production. [ref]
It helps with crosslinking of Collagen fibers which gives them strength. Foods rich in copper include oysters, liver, dark chocolate, and cashews.
- Gelatin: Gelatin is a protein that is derived from collagen. It is often used in food products as a thickener or gelling agent. However, it can also be consumed as a supplement to promote Collagen production.
- Bone Broth: Bone broth is made by simmering bones in water for an extended period of time. This releases Collagen into the broth, which can then be consumed . You can make your own bone broth at home or purchase it ready-made from health food stores.
- Protein: Protein is essential for Collagen production as it provides the amino acids needed to build Collagen fibers. Foods rich in protein include meat, poultry, fish, eggs, dairy products, beans, and nuts. You can also get protein from supplements such as whey protein powder or casein powder.
Some More Food Sources for Collagen Production
Pumpkin seeds, cashews, green tea, garlic, and green cruciferous vegetables are all great sources of nutrients that can help improve collagen levels in the body.
Pumpkin seeds are a good source of zinc and have a lot of protein, while cashews are a versatile source of healthy fats and protein. Green tea has catechin compounds which are thought to be photo-protective for skin, and garlic contains organosulfur compounds which are thought to be photo-protective and help upregulate collagen production.
Finally, green cruciferous vegetables (kale, collards, arugula, broccoli) contain a lot of skin-protecting nutrients and are thought to help stimulate collagen production on its own.
How to Choose Vegan Collagen
Just go by the reviews to pick the vegan collagen.
Vegan collagen is somewhat effective at helping your body to build collagen.
When choosing a vegan collagen powder, it is important to consider the source of the collagen. Vegan collagen is now available in a more sustainable form, which is derived from plants.
This type of collagen is a lower-cost alternative and carries less of a risk of allergic reaction. It has the potential to be more sustainable than animal-derived collagen.
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