Collagen production naturally declines as we age. This decline begins in the mid-20s and progresses at a rate of about 1-1.5% per year.
But this does not mean that the process is completely irreversible!
Numerous studies show that it’s possible to achieve significant results by:
– incorporating essential for collagen producrtion nutrients in your daily diet;
– preventing as much as possible the factors that cause its break down.
It’s impossible to build new molecules without enough “building blocks” and “builders” – amino acids, zinc, copper and vitamin C.
You may follow healthy diet, but do not get enough nutrients for collagen production.
Not all protein-rich foods are high in exact amino acids essential to build collagen. Studies show that we get real collagen boost effect only if get enough glycine daily.
This unique collagen boost calculator is focused on foods highest in glycine, as well as all other essential nutrients.
Detailed Guide to Using the Collagen Boost Calculator
Marta Beni, MD, PhD, the author of this project:
Why did I decide to create Collagen Boost Calculator
Most sources just list the foods rich in collagen boost nutrients, but no one say – How Much. How Much EXACTLY YOU need to get real effect. And here your weight and age are major factors that need to be taken into account.
So I analyzed all the latest research, and calculated the coefficients to get effective but safe amounts.
! Important TIPS to get Better Result:
– Do not eat the calculated amounts all together, as body cannot absorb more than certain amounts at once. Distribute throughout the day into several portions.
– Most foods from our lists are also rich in sulfur. It helps in collagen production and prevents its breakdown. You can also include garlic and onions in your diet as additional sources of sulfur and antioxidants.
– Don’t forget about water! Proper hydration is important for skin health and collagen production. Try our Water Intake Calculator to find out exact amounts of water you need, based on your weight, activity and climate you live in. You can also get large amount of water and great health benefits from Water-Rich Foods.
– Include Fiber-Rich Foods in your diet, as fiber supports digestive health and improves overall nutrient absorption.
You can also calculate Your Daily Fiber Intake on this website.
Your lifestyle is also very important!
Protect skin from sun damage: daily sun exposure for 10-15 minutes without sunscreen is perfect to generate vitamin D. But longer exposure damages collagen and increases the risk of skin cancer. Use sunscreen regularly.
Practice stress management: Emotional Stress negatively impacts collagen production. It would be great if you find healthy ways to manage stress, such as exercise or meditation.
Prioritize sleep: Adequate sleep is essential for overall health, including collagen production.
All Coefficients used in this Calculator are Based on the latest scientific updates on amount standards and USDA (U.S. Department of Agriculture) Nutrient Values: https://fdc.nal.usda.gov/
The main foods lists in this Collanen Boost Calculator include only those foods that are richest in glycine – no less than 1 g per 100 g food.
The amount of proline – no less than 0.9 g per 100 food.
The amount of lysine – no less than 0.6 g per 100 food.
The amount of zinc – no less than 2.5 mg per 100 food.
The amount of copper in additional list – no less than 390 mcg per 100 food.
The amount of Vitamin C in additional list – no less than 30 mg per 100 food.
Based on zinc content in both vegan and animal foods, there was no need for an additional list.
Based on copper content in both vegan foods, there also was no need for an additional list.
How Much Water You need to drink a day? It depends on your weight, sex, physical activity, and the climate you live in. Moreover, daily water intake is not only about pure water, you can also get it from huge amount of water-rich foods or other drinks. And here we have a simple calculator to find out all amounts.
Advanced Protein Intake Calculator – Find Out Exact Amounts of Different Foods to Gain Muscle, Lose Weight, or Gain Weight – based on Your Weight, Age & Goal
Find Out How Much Fiber & Fiber-Rich Foods You Need for Weight Loss, Prevent Constipation,or Just Stay Healthy
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